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.