February 2.1.12 - 2.16.12 Workouts

2.16.12
Limited time but I wanted to get some work in.  I've never tried Annie before...double unders are not a problem, only tripped up twice but the situps were just a slow slog...L-hamstring felt fine.


Annie
50-40-30-20-10 reps of: 
double-unders 
situps (frog-style w/ feet facing and knees pointed out, used abmat)

7:44

2.15.12
The old left hammie has been bothering me the last few days after doing those 225# tabata squats so I decided to rest it.  Hopefully it is healed up for heavy work by the time the Crossfit Open starts on the 22nd.  So today I just did upper body...
Bench Press 5RM, 3x5@90% of 5RM
180x4 failed on 5th rep
3x5 160

Push Press 135, 145, 155, 165 fx1, 1, 175 PR

Max Rep 25# Ring Dips: 9 (aaaalmost got the 10th)

2.12.12
Complete as many rounds as possible in 15 minutes:
3 Any Way Overhead - 75% of body weight
6 Push Ups (hand-release)
9 Air Squats

Matt w/ 95# overhead: 12 rounds plus 4 pushups
Jake w/ 125# overhead:12 rounds plus 4 pushups
Josh w/ 135# overhead: 12 rounds plus 1 overhead


2.11.12
Emo Tabata Diane
Alternating Tabata Deadlift & Handstand Push Ups
For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Then do as many reps of handstand push ups as you can in 20 seconds. Rest 10 seconds. Head back to deadlifts for 20 seconds and so on until you have done 8 sets of DL and 8 sets of HSPU.
*Perform 16 total sets (8 DL & 8  HSPU)
*Use a weight between 225 - 315 lbs.
*The whole workout will take 8 minutes.
*Scaled the HSPU to a piked position to bumpers staked to 38".

Used 225 on the DL: 11, 9, 7, 7, 6, 5, 5, 6
                        HSPU: 10, 8, 7, 6, 5, 4, 5, 5
total 106

Jake did 205# on the DL: 8, 8, 6, 6, 4, 5, 6, 4
                            HSPU: 12, 8, 7, 8 ,7, 6, 6, 7
total 108

2.10.12
SWOD:
7 x 1 (DL+Hang Power Clean+Front Squat+Jerk)
*work up to the heaviest set possible
135, 145, 155, 165, 175, 185, 190 (PR in regular jerk, 5# under rack jerk PR)

DWOD:
Complete 6 rounds:
Max distance two handed plate pinch carries
*rest as needed between rounds.
45# bumper in each hand: 22 steps, 12 steps
35# bumper in each hand: 58 steps, 101, 98,78
On the 4th round when I got 101 steps I improved grip on the bumper engaging my thumb and focusing everything on the grip.

2.8.12
Haven't worked out since Saturday the 4th. Busy busy. Made up for it today with some solid work:
3RM Squat: 235 (10# PR) (w/ the 1 rep max calculator this puts me at a 274 squat...closing in on 300#!)
then 3x5 @ 210 (90% of 235)

Metcon from cf football:
100 pullups for time.  Every 30 seconds do 3 burpees. Started with pullups
6:25. Finished 50 in 2:15

That metcon is definitely in my wheelhouse. My goal was to do 100 in the time Jake and Joe did 50 and I was only about a minute off! The key was cycling through the pullups as fast as possible at the beginning.  Squats were good and for a change I did them all without the weight belt. It is high time though that I learn butterfly kipping pullups.


Message flagged
Saturday, February 4, 2012 5:27 PM
Handstand pushups to abmat cushion: On the minute for 20 minutes:
2, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1, etc until 20 min.

2.4.12
12 minute AMRAP:
30 walking lunge w/ 45# plate overhead
15 ring dips
4 rounds plus 1 lunge
Jake did: 3 rounds plus 13 lunges

Dips were kipping, HSPU were strict.

2.2.12
Had limited time today.  Thought of the Tactical Strength Challenge some of us did in November 2010. I looked and did a 385 DL, 16 pullups, and 91 snatches with the 1.5 KB. 

Skipped the deadlifts. Did 17 deadhang pullups from full extension to neck touching the bar. Maybe had one more in me but I crapped out and didn't try for it. Rested 7 minutes and went for the snatches, getting 83. A bit discouraging to not beat the 91 from last time but still it was a good work.  Too many pullups and KBs this week, need to switch it up and get back to crossfit football programming but today I was just glad to get something in.

2.1.12
DL 3 RM: 135x5x2, 185x5, 225x3, 285x2, 315x1, 355x3 PR
Shoulder Press 1, 1, 1, 1, 1: 105x1, 110x1, 115x1, 125xf, 120x1 (ties PR)

DWOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
1.5 Pood KB Swings
Chinups
6:13

I don't know my DL single rep max PR but guessed it is 390 based off of my 335x5 from 2 weeks ago. Very excited with pulling 355 3 times and I think I had more in me today. Felt strong! Shoulder Press continues to be on a plateau.  Metcon was a good ol' fashioned grip burner.  Didn't help that at round 5 and 3 I was wondering if I was another round ahead or not so I made sure and played it safe...funny how my brain plays tricks on me when working out...I never seem to question if I have more work left to do, always less...