1.31.11

"Fran"

21-15-9

95# Thrusters

Pullups

As rx'd: 3:50 (PR)

Wendler Week 1

Back Squat

235, 250, 270(5)

Fran is definitely not a friend of mine, but I'll have to say I walked away from this one feeling pretty good. I PR'd by over a minute (I think my last time was just over 5 minutes). I wanted to go sub-4 and would have liked to complete everything unbroken, but I came off the bar three times during the pullups. They are still a weakness, but they are getting better. I definitely learned that I can improve my kip! Check out the video.

 

1.29.11

"Adam Brown"

2 Rounds for Time:

24 Deadlift 295#

24 Box Jumps 24"

24 Wall Balls 20#

24 Bench Press 195#

24 Box Jumps 24"

24 Wall Balls 20#

24 Power Cleans 145#

As rx'd: 36:54

 

As is the case with every Hero WOD, this one was tough. Out of all the heavy weights moved around, the bench presses gave me the most trouble. But, as difficult as this WOD was I know it is nothing compared to what our servicemen and women go through fighting for us. It's so easy to go through the day-to-day grind and not stop and think about these people. I'm grateful that the Hero WODs can serve as a reminder that our freedom does not come free. This was a great way to finish up a successful week at Spartan Crossfit!

1.28.11

Strength

Perform 1 rep, every minute on the minute for 20 minutes

Squat Clean & Jerk @ 90% 1RM

Met-Con

9-7-5

Muscle Ups

Squat Snatch 135#

 

I did all C&J @ 205# with no failed reps. They felt strong. I am definitely becoming more comfortable with split jerking. I finished the met-con in 14:27. I completed the first 3 squat snatches rx'd, and after failing twice I scaled down to 115#. I failed my last muscle up three times! But, all in all it was a good day. Moved a lot of weight!

1.26.11

The volume at Spartan Crossfit has been kicked up a notch. I'll let the WOD speak for itself.

"Warm-up"

60 secs Squats

60 secs Pushups (start at # you finished with squat, stop at 60)

60 secs Squats

60 secs Situps (same rep scheme)

Repeat

"Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double Unders

Do not advance to the next set until you have completed the previous set unbroken.

25 min Cap

10 min Rest

10 min AMRAP 65# Thrusters

I finished the flight simulator in 17:00. Along the way, I failed the first set of 45 at 44, and the set of 50 at 47 and 44. I kept myself from getting frustrated (for the most part) and gutted it out. I have no clue how many reps I got in the AMRAP. I know I was over 100, but I'm not sure of the exact #. High volume day, which is perfect before a rest day.

1.25.11

Strength/Skill

Find 10rm OHS

115#

"Josh"

21 OHS 95#

42 Pullups

15 OHS 95#

30 Pullups

9 OHS 95#

18 Pullups

As rx'd: 11:06

I was surprised how difficult the OHS were for me.  It has been a while since I have done this many consecutively at 95#, but I thought an increase in my lower body strength would equate to a stronger OHS.  It is undoubtedly one of the toughest movements in Crossfit, and I found out today that I need to spend more time on it.

1.24.11

Strength

Clean Squat

7x50% BW - 95#

7x60% BW - 115#

5x70% BW - 135#

5x80% BW - 155#

3x90% BW - 175#

3xBW - 195#

Met-Con

"Oakland County Crossfit Games WOD #2"

25 Pullups

50 Hands Release Pushups

75 Wall Balls

25 T2B

50 20" Box Jumps

75 Squats

200 Lateral Jumps Over Parallete

20 Minute Time Cap

As rx'd: 18:18

The original WOD was programmed with a 30# vest.  Thank goodness I did not have one.  Still, it was rough and hard to finish under 20 minutes.

1.21.11

"Tabata This"

8 Rounds of 20 secs work/10 secs rest

Rest 1 minute between each movement

Row for Calories

Pullups

Pushups

Situps

Squats

 

Score your lowest round of cals/reps for each movement

As rx'd: 46

 

Score Breakdown: Row (9 cals), Pullups (5), Pushups (8), Situps (9), Squats (15) 

My one big, glaring weakness is pullups - surprise, surprise.  I have made it a goal to get stronger on the pullup bar.  If that means doing them as a part of every warmup and staying after to work on them, so be it.  Pullups are incorporated into A LOT of WODs.  They have been killing my scores/eating up my time for too long. 

1.19.11

10 Rounds For Time:

15 Medicine Ball Cleans

15 Wall Balls

15 Burpees

15 Box Jumps

As rx'd: 44:18

One word to describe this WOD - Brutal.  I knew coming in that this would be nasty.  By round 5 I was doubting myself as to whether I would finish.  By round 7 I was numb and in the proverbial "WOD drunk" state.  But, just like all of the long, mentally challenging WODs, I felt as if I had conquered the world when I completed my last box jump.  It's awesome how CrossFit can make your mindset travel from negativity town to victory lap, all in about 45 minutes.  I guess that's to be expected when you log 600 reps of total body movements in under an hour.

1.18.11

Strength

3 Rounds

5 Reps Bodyweight Bench Press

Max Pullups

Bench Press: 195#

Pullups: 25, 15, 16

Met-Con

10 Front Squats 185#

20 Double Unders

8 Front Squats

30 Double Unders

6 Front Squats

40 Double Unders

4 Front Squats

50 Double Unders

2 Front Squats

60 Double Unders

As rx'd: 9:10

1.14.11

Strength

3-3-3-3-3 Deadlift

275, 315, 365, 405, 425(1)

Met-Con

10 Rounds

Row 60 secs, Rest 60 secs

Goal is to reach 3000m

For every 5m short of 3000, do 1 HSPU

Finished at 3,111m

1.12.11

"Air Force" WOD

For Time:

20 Thrusters 95#

20 SDHP 95#

20 Push Jerks 95#

20 OHS 95#

20 Front Squats 95#

Begin the WOD with 4 burpees and complete 4 burpees at the top of every minute.

 

As rx'd: Finished before the 10th minute - I think 9:40 something.

This was a brutal WOD.  Things were going great until I began the OHS.  I honestly did not think I could stabilize the weight over my head.  I knew 4 more burpees were waiting for me at the end of the minute though, so I tried to stay on the bar as much as possible.  Looking forward to a rest day tomorrow.

1.11.11

Weighted Pullups

1-1-1-1-1

25, 35, 45, 70, 90(f)

Five Rounds - Each Round For Separate Time

5 Muscle Ups

25 KB Swings 40#

100 Double Unders

Rest 2 Mins

 

Accidentally left without recording my times, but I remember finishing with a total of 34 minutes and some change.  For some reason I really struggled with the muscle ups today (I'm sure it had something to do with the weighted pullups).  Because this WOD was for speed, I went immediately to pullups/ring dips after a failed muscle up.  The progression of muscle ups per round was as follows: 3, 2, 2, 2, 1.

1.10.11

For Time:

1-9 (ascending), 10 calorie row, 9-1 (descending)

75# Push Press

Box Jumps

75# SDHP

20# Wall Ball

As rx'd: 21:02

Wendler Week 4 Deloading
Back Squat 5-5-5
120, 150, 180

1.7.11

Wendler Week 3

Deadlift 5-3-1+

285, 305, 340(8)

 

I accidentally did 285# for 5 when I was supposed to only do 270#.  Oh well, I guess it will only help my strength.  This Wendler stuff seems really simple but I've figured out a way to mess it up on more than one occasion.  

AMRAP in 20 Mins:

225# DL 6 Reps

7 Burpee Pullups

10 2 Pood KB Swings

200m Run

As rx'd: 7 Rounds + 5 KB Swings

This was my last WOD at home before heading back to East Lansing.  It's been great training with Bob and Kenny for the past month.  We tend to push each other to the max and have a lot of fun doing it.  I am hoping that by the next time I come home they will have their own box up and running!

1.6.11

I rarely get sick.  I hate being sick.  Being sick sucks.  The past 2 days, I have been sick.  It sucked.  I had flu-like symptoms, slept more hours than I was awake, missed two days of training, and lost 6 lbs.  Today marked my triumphant return to training.  Needless to say, I think I'm still feeling the effects of whatever bug bit me.  What an awesome way to start the new year.

Wendler Week 3

Push Press 5-3-1+

110, 125, 135(6)

 

For Time:

75 Situps

75 Pushups (Hands Release)

50 K2E

50 Parallette Pushups

As rx'd: 12:01

I got tired very quickly and never really recovered.  It was a struggle to make it through, but it felt good to get a sweat in after being home for almost 48 straight hours.  I'm hoping to be full strength tomorrow. 

1.3.11

Wendler Week 3

Back Sqaut 5-3-1+

225, 255, 285(5)

3 Rounds For Time:

400m Run

30 OHS 75#

21 Pullups

As Rx'd: 16:10

The run was a bit longer than 400m.  I definitely felt the effects of the holiday weekend and my poor diet.  Another weird thing happened during the WOD.  My hands felt tingly and numb after the 2nd round of OHS.  I'm thinking it was a circulation issue.  30 reps on the OH position is probably the longest I've had my shoulders engaged with any weight.