Monday, June 28, 2010

6.28.10 Deadlift & Fran

Great work in the gym today for me:

DL: 135x5, 185x5, 215x5, 255x5, 285x5 (PR+5#s)

Fran: 21-15-9 Thrusters and Pullups
6:24 (1:42 PR from previous attempt on 5.23.10!!)

Sunday, June 27, 2010

6.27.10 Shoulder Press and chipper

Shoulder Press: 45x8, 65x5, 75x5, 85x5, 95x5, 100x5 (PR +5#)
HSPU: 8x1 w/ 90 second rest (scale to 45# plate), 1x5 (scale to 45# & 25# plate)

60KB Swing (53#)
50 Box Jump (20")
40 Wall Ball (20#)
30 Pull Up
20 Knee to Elbow
10 Snatches (95#)
33 lunges w/ 35# Overhead
16:15

Good solid hard work.

Saturday, June 26, 2010

6.26.10 20 Chipper with burpees

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Every minute do 4 burpees then resume sequence where you left off.
8:4

Friday, June 25, 2010

6.25.10 Thrusters, run, db swings, ring dips

Thrusters: 45x10, 65x5, 95x5, 115x5, 135x5, finish with front squat 155x5

3 RFT:
Run Chateau Hill
21 DB Swings (2 30# dumbbells)
8 Ring Dips
8:10

Tuesday, June 22, 2010

6.22.10 metcon only: pushpress, burpees, knees to elbows

Needed a quick metcon so I came up with:

5RFT:
10 Pushpress 30# Dumbells
10 Burpees
10 Knees to elbows
7:42

6.21.10 - ME Deadlifts, Metcon: row, clean and jerk

Tonight I worked out with Joe F. again.  Good times.  Trained him in the clean.  Being a good coach is difficult stuff.  I'm glad Joe is letting me be his guinea pig!

Deadlift: 135x5, 185x5, 205x5, 225x5, 255x5, 280x5 (PR+5)

Buy In -
15 Muscle-up rows.

Southern European Sectional:
Event 1 "The Godfather"
AMRAP in 10 minutes of:
250m Row
5 Squat Clean to Overhead (scaled from 135 to 115)

4 rounds + 150m rowed.  Good hard work!  My hamstrings were fatigued from the deadlifts before but this was a great workout.

Cashout:
10 L-sit pullups (5 pullup 5 chinup)

I should make things clear with a bit of an explanation on my programming: I am getting most of my workouts from Kempie who is programming for JTM.  Check out his blog at: http://crossfitjtm.blogspot.com/.  Kempie is a great coach, and "knows" my brother from brandx website.  I decided to follow Kempie's programming as much as possible to follow someone who can program way better than I can and to keep working on things I'd otherwise avoid.  I'm aiming at doing a crossfit strength biased (CFSB) programming that is tailored to my schedule...so for at least one six week cycle I'm lifting heavy doing deadlifts, squats, and shoulder press (unless going climbing interferes) and doing metcons 4 to 6 days a week depending on the week and my schedule.

Monday, June 21, 2010

6.19.10-6.20.10 Climbing

Went climbing at Pinnacles this weekend. Didn't get to do a ton of routes but what I did was fun. Best route was a 150' sport/trad lead on a 5.9 that I did today, called Coyote Ugly on the rock called Tiburcio's X. Good stuff. One of the better routes I've ever led.

Me after reaching the summit:

Friday, June 18, 2010

6.18.10

Squats
135x5, 155x5, 175x5, 195x5, 205x5

For time:
21 - 15 - 9
K2E
KB Swings 53#
Box Jumps 33 inches
7:11

Felt strong today. Alex C. did this workout a few days ago so I had a time to beat. A good day in the gym. Then Alex showed up and did max wallballs in 7 minutes with a 20# wall ball. He did 68. So I had to see what I could do.

Cashout:
100 wallball 20#:
5:57 (prior PR 9:57 from ~1 year ago)
More great work!

Thursday, June 17, 2010

6.12.10-6.17.10

I've missed posting for the last week:

Saturday 6.12.10 I chopped wood for about 1.5 hours...split some big stumps! Chopping wood with double-headed axes should be a regular part of every man's life!!

Sunday 6.13.10 This morning at the camp I did: 3RFT run 600m(ish), 30 rock jumps (like box jumps but on a 20ish" rock, 15 pushups: 11:42.

Monday 6.14.10
warmup: included 2x3 HSPU to 1 45# plate
deadlift: 205x5, 225x5, 255x5, 275x5
mini angie
50 pullups
50 pushups
50 situps
50 squats
10:39

The pushups took over 5 minutes because I suck at them and also did pushups in my workout yesterday. Pullups were fine but not great...my grip was shot after doing all that axe-swinging on the weekend. I just couldn't hold onto the bar!

6.17.10
Today I needed to be quick so I made up a silly more like stupid or maybe retarded but kinda fun workout on the fly as I was warming up since I wussed out of running (or at least I told myself that my nagging knee pain would not like running down chateau ct which may be wisdom)

8 min amprap:
Started w/ 7 ring dips, 3 HSPU to a block o' wood
did amrap snatch 95#: 11
Min 2: 5 ring dips 2 HSPU (realizing the dips and HSPU were too ambitious and that I was doing an awful lot of pressing in this workout and realized I wouldn't be able to keep up the snatches for 10 minutes so I alternated w/ push jerks)
push jerks 95#: 11
Min 4: 5 dips, 1 HSPU, one 5 sec handstand hold (failed 3 HSPU attempts)
snatch 95#: 2
Min 6: 5 dips, 10 sec Handstand hold
push jerks 95#: 7
finished at 8 minutes...crapped out on the 10 minute workout. Bah.

Wednesday, June 9, 2010

Monday 6.7.10 & Wednesday 6.9.10

Monday I did my first workout at Crossfit East Bay, the box at 2 different climbing gyms, one in Oakland near Lake Merritt, the other a few minutes away in Berkeley.

It was an interesting day to show up:

In any order:

30 Thruster 135/85
60 C2B Pull-Ups
90 Clap Push-Ups/Push-Ups

Min 0:00 - perform reps of the above (thruster, C2B, Push-Up)
Min 3:00 - 15 "Lewin-Style" Reps Ground-to-Overhead 135/85:
--Perform 10 burpees every two minutes on the second minute
--Max rep Ground-to-Shoulder 135/85 (up to 15 then continue as below)
--If finished resume performing reps of the above (thruster, C2B, Push-Up)
Min 9:00 - perform reps of the above (thruster, C2B, Push-Up).
Min 12:00 -15 "Lewin-Style" Reps Overhead Squat* 135/85:
--Perform 20 walking lunge every two minutes on the second minute
--Max rep Overhead Squat 135/85 (up to 15 then continue as below)
--If finished resume performing reps of the above (thruster, C2B, Push-Up)
Min 18:00 - perform reps of the above (thruster, C2B, Push-Up).

30 minute limit.

Scoring:

Each minute to completion yields one point, rounded to nearest quarter point (:15/:30/:45)
Each missed rep adds one point to total score.
Each missed "Lewin-Style" rep adds three points to score.

I ended up doing 11 thrusters, 60 pullups, and 63 pushups (scaled from clapping pushups to pushups). For the "mini workouts" I got 12 GTOH and 15 front squats (scaled from OHS to front squats)

--Limited time today before church. Was going to do 4RFT: 3 muscle ups, 16 one arm db snatches 40#.
I was really tight from my workout 2 days ago but after the first 2 muscle ups I felt a twinge in my right bicep where it attaches to the shoulder...no bueno, so I called it there.

I was excited to do the snatches and could do them without a problem so I made up a quick WOD on the spot:

7 minutes:
Max one arm db snatches 40#
135 reps

I did right arm for ten then switched to left. It was hard but not killer. The muscle ups woulda been nice. But ya gotta listen to yer body and I hope I stopped before it got hurt.

Sunday, June 6, 2010

6.6.10 - double unders, GTOH,

Cash in: 2 min AMRAP HSPU: 9 (scaling to 2 25# plates and a towel)

Single leg squat: 5x65, 5x75, 5x95, 5x105 (PR) Was intending to jump to 5x85 but I actually don't have the right weight to do it!

metcon:
5o Double unders
3 rounds of (3 GTOH 115, 10 knees to elbows)
4o Double unders
2 rounds of (3 GTOH, 10 KTE)
3o Double unders
1 round of (3 , 10)
10:36

Cash out - AMRAP 2:00 - Box Jumps: 49 (this was a box jump onto a stump in a planter box. ~20 inch high, 20 inch long)

6.5.10 DL & OHS

WU: 2 rounds: 5 pullups, 5 burpees, 15 mountain climbers, 10 cossack squats, 4 HSPU to a 45# plate (PR)
Deadlift: 8x135, 5x185, 5x205, 5x225, 3x5 255

Cash in: 2 min AMRAP Snatch 75#: 22 (going for sharp form, not sloppy)

Metcon: 12 minutes: Rounds of Run 200m, AMRAP Overhead Squat 95# (1st round) 85# all other rounds: 9, 6, 9, 12, 6, 8

Cash out: 2 min AMRAP Wall ball 20#: 49

Felt good! Could have done more on the DL, last week did 5x 255 then 5x275, but watching my form when I did 255 today Joe said I should stay at 255# and do sets across. But after doing the sets across we realized that not keeping my back set was more of a concentration thing than a form breakdown due to heavy weight. Gotta keep focusing on resetting my back and holding it for every rep!