6.20.11

Wendler DL Deload Week

5-5-5

185-255-275

Met-Con

10 RFT

3 Muscle Ups

6 KB Swings 1.5 Pood

9 Box Jumps 30"

As rx'd: 17:52

6.18.11

Interval Training

4x800m Run

Maintain 3:00-3:10 Pace, 2 Min Rest In Between

3:04, 3:18, 3:06, 3:04

6.17.11

Wendler Bench Press

5-3-1+

205, 230, 255(4)

"Mary"

AMRAP 20 Mins

5 HSPU

10 Pistols (alternating)

15 Pullups

As rx'd: 6 rds + 3 reps

6.16.11

"Nancy"

5 Rounds

400m Run

15 OHS 95#

As rx'd: 11:53

Finisher

Max Distance Farmer's Walk 100# Each Hand

100 Sledge Strikes

Farmer Walk Equal Distance Back (as many carries as it takes)

6.14.11

"Small"

3 Rds

1000m Row

50 Burpees

50 Box Jumps

800m Run

As rx'd: 45:17

Humbling.

6.13.11

Wendler Shoulder Press

5-3-1+

115, 125, 140(5)

Met-Con

21 DL 225#

50 Squats

21 Push Press 135#

15 DL 225#

50 Squats

15 Push Press 225#

9 DL 225#

50 Squats

9 Push Press 225#

As rx'd: 8:40

Finisher

50 Pushups, 50m Broad Jump (2 Rds)

6.12.11

Wendler Back Squat

3-3-3+

250-265-280(10)

"Annie"

50-40-30-20-10

Double Unders

Abmat Situps (unanchored)

As rx'd: 7:15 (give or take a few secs)

Finisher

5 Rds

5 Weighted Pullups

100m Sprint

For some reason I broke my double unders about 5 times during the first 10 reps.  But, instead of tanking mentally I pushed through and did not break once during the situps.  I was glad to see "Annie" come up, perfect WOD after a lot of volume last week.  

6.10.11

For Time

50 Thrusters 65#

50 Pullups

30 Thrusters 65#

30 Pullups

20 Thrusters 65#

20 Pullups

As rx'd: 13:25

6.9.11

Wendler Deadlift

3-3-3+

305, 325, 345(6)

Met-Con

10 Rds for Time

15 135# DL

15 Hands Release Pushups

As rx'd: 10:10

Skill (I guess? Maybe Strength is more appropriate)

200m 1/2 BW Sled Pull

6.8.11

Wendler Shoulder Press

3-3-3

120, 125, 135(5)

"Nicole"

AMRAP 20 Mins

400m Run

Max Reps Pullups

As rx'd: 7 Rds for 101 Total Pullups

(cannot remember the exact breakdown for each round)

Skill

Max Hold: L-Sit; Plank; Handstand; Dead Hang

A lot of volume today, which is about the only positive thing I can say.  I just did not have it when I walked into the box this morning.  It was mainly a mental failure.  I did not like the WOD, my body was sore, I let the heat distract me, on and on.  My mind told my body to stop when I know I had a few more reps on the pullup bar or a few more seconds on the max holds.  With CrossFit, the mental game is just as important as the physical.  Big lesson learned - gotta rebound tomorrow.

6.7.11

Strength

Front Squat 3-3-3-3-3-3-3

135-185-205-225-245-265-275(PR)

Met-Con

10 Min AMRAP

6 115# Squat Clean

12 Pullups

24 Double Unders

As rx'd: 5 Rds + 6 reps

6.6.11

1RM Box Jump

46"

"Kelly"

5 Rds for Time:

400m Run

30 Box Jumps 24"

30 Wall Balls 20#

As rx'd: 21:09

Skill

Snatch Complex 65# x 3

6 Reps: SG DL; High Pulls; Muscle Snatch; OHS; Snatch Balance

Learned the hard way that you get out what you put in.  Put crap food in my body over the weekend, feel like crap while training on Monday.  Last week I was starting to feel an extra gear towards the end of WODs; that definitely was not the case today.  With less than 3 weeks until the Motor City CrossFit Open I cannot afford anymore setbacks!

6.3.11

Strength

Wendler Bench Press

5-5-5

205, 215, 230(5)

"Helen"

3 Rds

400m Run

21 KB Swings 1.5 Pood

12 Pullups

As rx'd: 8:38(PR)

Pretty happy with my PR for Helen.  It's always a morale booster to see some progression.  Afterward I did some skill work, making sure I met the strict standards in the movements.  I completed a few full turnout muscle ups, which felt a lot more comfortable when I did not use a false grip.  It just requires a huge pull and kip to get my butt up there. 

6.2.11

Snatch Balance

3-3-3-3

45, 95, 135, 155

Met-Con

5 Rds

5 50# DB Thrusters

5 Muscle Ups

As rx'd: 9:31

Skill Work

Barbell Complex

6x(DL-Hang Power Clean-Front Squat-Jerk)x3

6.1.11

Strength

Wendler DL

5-5-5+

285, 300, 320(10)

Met-Con

5 Rds

5 275# DL

10 Burpees

As rx'd: 3:30ish

Conditioning

4x400m Run (1:1 Work/Rest)

1:14, 1:25, 1:25, 1:19

I have decided to enter Motor City CrossFit's Open Competition on June 25.  As you can see, I've increased my training volume in hopes of getting prepared.  Michael has incorporated a couple things into our training that should help.  First, June is "Goat Month."  Each athlete picks a goat that he/she wants to improve over the next 30 days.  Whatever movement is chosen must be completed/attempted for 1 rep on day 1, 2 reps on day 2, and so on.  I chose to work on HSPUs (games standard).  Second, those choosing to compete will have extra work each day (e.g., the 400's at the end of today's training).  The increased volume should prepare me for the competition, which consists of 4 WODs in a single day.  I'm excited to have something to train for, and it will be a great way to end my time at Michigan!

5.31.11

"The Chief"

 

5 Rounds

3 Power Cleans 135#

6 Pushups

9 Squats

Rest 1 Min after each Rd

 

As rx'd: 7 rds + 11 reps (rd 1) - 5 rds + 1 rep (rd 5)

 

I cannot remember my exact scores for each round, but that is what I started and ended with.  My scores dropped some each round.  This was the first WOD I did at Spartan CrossFit, and while I did not get a chance to compare my scores I am quite certain that I they improved.  

5.30.11

Memorial Day Murph

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

With 20# Vest: 41:30

Beautiful day at Spartan CrossFit.  Great turnout to pay tribute to all of those who have answered the call to serve our country.