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...

January 2012 workouts

1.29.12
Sometimes a man just feels the need to test himself. Alone. He wants to push himself and find out what he's made of.  Today was one of those days.  For the first time since I started crossfit I did Murph as Rx'd.  I partitioned the pullups/pushups/squats 'Cindy' style: 5/10/15.  I am pleased with my result.  I did the first mile in 7:40, finished the 20 rounds of Cindy at 35:30 and finished off with a 8:15 mile.  Once more into the frey.

1 mile run
100 pullups
200 pushups
300 squats
1 mile run
43:45

1.28.12
OHS doubles 95, 105, 115, 120, 125, 130, 135, 140, 145, 150 (5# PR)

Football Gone Bad

3 one minute rounds for time:

  1. DB Thrusters 45 lbs (Subbed 40# DB)  22, 10, 9
  2. Box Jumps 20" box   36, 31, 31
  3. Push Ups  20, 13, 10
  4. Double Unders    29, 38, 49
  5. Calorie Row (Subbed 65# SDLHP)  20, 13, 16

Total of 347.
1.25.12
BP 5RM: 185 failed on 3rd rep, regrouped: 175 failed on 5th rep
3x5 @ 90% of 175: 155#.

In the spirit of getting a time up for my 2012 crossfit Games profile I talked Jake and Joe into us doing Grace.  Good times.

Grace as RX'd 30 reps of 135# C&J: 4:53
This is a PR by over a minute.

Front Squat 3RM: 225 (10# PR)

Jake, Matt, and Alex were over so the 4 of us did a team workout. Teams of two, after each movement the second teammate did the same movement. Turned into a kind of mini-interval super light weight workout...great fun to do a team wod!!
1.21.12For time:
25 Box jump,
25 Kettlebell swings, 30 pounds
25 Walking Lunge
1 Run chateau hill
25 Push press, 45 pounds
25 deadlift 95 pounds
25 Thruster 25 pound bumper
25 Burpees
25 Double Unders
Jake and Alex: 15:03
Josh and Matt: 17:30

1.18.12

Snatch doubles: 115, 120, 125, 130, 135, 140, 145 f on 2nd, 145 f on 2nd.
Every 30 seconds for 6 minutes sprint 60 yards

100 toes 2 bar 10:33

Great to workout with all the Kalsbeek men in one garage even if I was in a hurry and had to leave early! The toes 2 bar were tough but I was ridiculously sore the next 3 days. Way too sore. Need to work on that movement, eat more protein, and do some active recovery.

1.16.12
Squat 1, 1, 1, 1, 1: 215, 230, 240, 250, 260 (PR 5#)

Shoulder Press: 5 rep max: 110 (PR 5#), 3x5 @ 90% 5RM: 100 3x5

3 RFT:

12 Wallball 20# ~10 ft

6 Power Clean 155

3 Muscle Ups

11:40

Happy about the two PRs on my lifts!  Chose this metcon from crossfitoneworld.com (a gym in Union City) to work on muscleups in a metcon. I was moving steady and didn't miss a rep...on the 3rd round I did two muscle ups in a row and was at 7:45...then failed about 10 or 11 muscleups and finished my final MU at 11:40!!  I just couldn't transition my left hand to the dip.  Doh!! Good reminder at how quickly I can loose it in a workout!


1.14.12

Power Cleans 3, 3, 3, 3, 3

150, 160, 170, 180, 190

5 RFT:

7 Deadlift 225#

5 Lateral Burpees

Full Gasser

9:26

Easy 6 mile hike in the redwoods.

1.13.12

Barbell Box Step-ups 8, 8, 8, 8

115, 135, 155, 165

Max Reps 155# Floor Press: 11, 9, 8, 7

3 min rest

Max Pullups: 37, 30, 14, 10

1.4.12
DL 5RM: 335 (10# PR)

5 RFT:
95# Power Snatch x 5
95# OHS x 5
20# Weighted Pullup x 5
8:44
Jake solidly whooped me with a 8:20!


1.2.12

Chateau hill Helen, as RX'd. 8:51.  Fun to have the 1.5 Pood KB! My friends Matt and his wife Emily came back and did Helen as well. Fun to see others begin to drink the coolaid, and do turkish get-ups!

11/14-11/29 Catch-up

I've fallen off the posting band-wagon.  But I will redeem myself with one long post!

11/14
Hike 10 miles at casual pace at Point Reyes.

11/15
Box Squat to 21" 95x5x5, 115x5, 145x5, 165x3, 185x3
Hill Sprints w/ 1 minute rest: 10, 10.2, 9.6
5 min rest
2 Minutes Max Double Unders: 72 (no rest)
2 Minutes Max Burpees: 30
First time doing box squats...nice!!

11/18
6 RFT:
15 Box jumps
5 Deadlift 225#
10 Wallball 20#
3 OHS 95#
Rounds 1-4 rest 1 minute between
Rounds 5 & 6 rest 2 minutes
1:36, 1:36, 1:31, 1:31, 1:41, 1:38

11/21
Next to no motivation...worked on bar muscle-ups

11/22
Didn't have my journal and lost the paper I wrote the workout on...
Shoulder Press
Seated Dumbell Press 35# kb: 2x12
JM Press: did probably about 8 sets, working on technique.
GHD Raises: 2x15

11/25
Alex joined me in the park:
Box Jumps w/ 2 40# DB: 5, 8, 8
10 Minute AMRAP :
Hill Run (100+ yards one way)
2 Muscleups
8 GTOH 95#,
6 DB Swings w/ 2 40# DB Russian Style
3 Rounds + 1 MU

11/26 Climbing at Table Mountain near Jamestown
5.9 trad lead, 5.8 sport lead, 5.10b toprope, 5.8 toprope

11/28
Tactical Strength Challenge!
Deadlift: warmup: 135x5, 185x2, 225x2, 275x2, 315.  Attempts: 345, 365, 375 (25# PR!)
deadhang pullups: 16
5 Minute Max Rep 53# KB One Arm Snatch-Swing: 91

11/29:
Shoulder PRess: 65x5, 80x5, 95x5, 105x5, 110x5, 115x3, f, f
w/ Alex 2 4Runner Pulls approx 30 yards
60 sec handstand hold (took about 9 attempts), rest 2 minutes 30 sec handstand hold
3 RFT: 10 Ring Pushups, 15 1 leg box jumps: 3:10
Rest 2 minutes:
1 Round:
1 minute max zercher squats 45# bar:
1 minute max pullups (kipping): 30
1 minute max thrusters 45# bar: 21
1 minute max knees to elbows: 23

10.29.10 Shoulder Press. metcon: pullups, burpees, & hill run 10.28.10 Tactical Strength Challenge!

10.29.10
Worked out with my buddy Alex Cardiasmenos so it was a good night!

Shoulder press: 65x5, 75x5, 95x5, 105x5, 110x5

3 RFT:
15 pullups
15 burpees
1 chateau ct hill run.
9:32
Nothing hard/heavy in this and did the pullups and burpees unbroken, just a good lung burner.  I was going to do the pullups as C2B but when Alex did it with a respectable 10:15 first (even though he's out of cardio shape for him) I decided I needed to try to beat him with regular pullups.  Maybe I should have tried to beat him with c2b but that's a good mini-goal to strive for in the future.

10.28.10

Did the tactical strength challenge today! Joe's idea for all of us to try this November.  I'll try it again sometime in late Novemeber.  Great fun!

Deadlift:
1: 320#
2: 335#
3: 350#

deadhang Pullups:
15

24k Kettlebell Snatch in 5 minutes:
75
Total score: 76
(((325/440) + (15/20) + (75/100))/3 )*100 = 76

Thoughts on the challenge:
-Joe suggested we try a different kind of challenge each month and this was a great one to start off with rather than creating one ourselves which we all love to do!  Joe, Jerrod, Lisa, Amanda, and Jake will be the competitors, although Jake is too tweaked right now to be able to do this much upper body work this month.  Next month we'll do something that is all or predominantly lower body so he can join in the fun!

-Definitely room to improve on the snatches.  I have pretty sloppy form and don't drop under the weight much so I know I can get to 90.  I hope to have close to 100 by the end of Novemeber!
-On the deadlift I was not at my max even though it was a 20# pr!  The bar came up pretty quickly so I think I have about 20# more in me. 
-The pullups were interesting since the standard is a COMPLETE deadhang with NO kipping at all.  Joe correctly called one rep no good because I slightly kipped using my shoulders (and maybe my hips some too).  Also with the full range of motion being touching your neck or chest at the top it takes a bit more out of you too.  Interesting.  Certainly makes it a straightforward standard to judge.
-Fun stuff!!!  Below is the video of me.  Also, Bergen is included in the video, and he is just learning the movements so did lighter snatches and we weren't strict on his pullup form. Also included is my 10# pr on the clean and Jerk at 195# and some nice failures at 200#.  Once I get to 175# and higher I can't clean it...I just go into a power clean. Got to work on that since I'm easily getting it high enough on the pull!!

http://www.youtube.com/profile?user=axlebear1#p/u/0/-XE3IgZW3UU

Joe mistakenly didn't include my pullups on the first video.  The interesting thing is that not only is my 10th rep no good, but Jerrod pointed out the first 5 are not true deadhangs either. Questionable. Good thing I'm doing this TSC again!  Here they are ... http://www.youtube.com/watch?v=bG17_0zgQjc 

Deadlift & metcon: goblet step-ups, row, bench press

It's been too long!

Deadlift
3x135, 3x185, 3x225, 3x255, 3x285, 3x305

Metcon:
5 RFT:
10 step-ups to box. (per leg) w/ 70# kb in goblet squat position
250m Row
12 Bench Press 95#
Rest 2 min.
2:15, 2:19, 2:42, 2:27, 2:55

Good hard work with that planned rest!  The goblet step-ups were a cool movement and became tough to hold up in the later rounds.  Joe came up with a nice one here!  Good to be back to deadlifting after almost 4 months off!  Zero knee pain.

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!!)

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.

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!

5.28.10

WU: 2 Rounds: 5 pullups, 15 OHS, 3 HSPU (rnd 1, 4 in rnd 2), 15 mountainclimbers
DL: 225x5, 255x5, 275x5
Iron plates on concrete suck compared to bumpers! Realized how spoiled I've been using Joe's bumpers!! Thanks Joe!

buy-in: 5 muscle-ups

metcon from JTM:
45 DU
30 squat clean 115#
20 ring dips
45 DU
10:45

The squat cleans were tough in the front squat. Splits: 53, 6:53, 9:50...and the DU at the end were awkward to get into the swing of things with. Good to do some DU at the end.
I forgot to do a High Rep DL!! Oh well, I guess I'll just say I'm easing into my strength biased program.