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!

10/17/11: Shoulder Press, Weighted Chinups, Squat

Still watching the hamstring but it's getting better

Shoulder Press: 85x5, 95x5, 105 2x5

30# Weighted Chin Ups:  9, 9, 8

Squat 3x10 105# (rehab hamstring)

10/12-10/16

Have fallen behind in posting...I'm still working around my bad hamstring but it is steadily getting better.

10/12

2 handstand pushups (to 25# bumper & abmat) on the minute, attempting 20 minutes.

@ 12 minutes went to singles, failed at 14 minutes.

Rest 5 minutes

3 RFT

7 Pushpress 40# DB

20 situps

2:47

10/13

BP 2x5 @ 145# (75%), 3 @ 160# (85%), 2x3 @ 170# (90%)

8 Rounds w/ 45 seconds rest

3 x 65# R-leg squat

3 R-leg Box Jumps 25"

6 Ring Dips

10/15

2x3 Wall facing Handstand Pushup (to abmat)

Push Press 135x5, 155x3, 1, f, 145x5

21-15-9

R-Arm 40# DB Snatch

L-Arm 40# DB Snatch

Toes to Bar

10/16

30 Muscle ups for time

14:22

First time doing MUs in awhile. This beats my previous best from 12/3/10 of 15:57.  Focusing on a solid false grip, pulling high, rings close to my body, and pacing myself every 20ish seconds. Only failed 3 or 4 times.

10/8/11 BP, box jump, rind dips, pullups

From CF Football 9/30 Collegiate Off Season
SWOD:
BP singles: 155, 175, 185, 190
Max box jump r-leg: 33"
(could have done more but would have needed to recruit left leg too much)

DWOD:
15 - 10 - 5
BP 65% of max = 125#
Ring Dips (scaled up from bar dips)
Strict Pullups
11:10
(Jake did 10:23 w/ bar dips & 120#)

No pain in left shoulder!

10/6 OHS, Power Snatch, Sprint, Pulled Hamstring

With my left shoulder feeling better I'm easing back into upper body work. No shoulder pain for over a week.
OHS 45x5x2, 65x5, 75x2, 85x1, 95x1
Power Snatch 65x2, 75x2, 85x2, 85x2, 85x2, 95x2, 95x2, 95x2

100 yard sprints x 8 w/ 45 sec rest

Pulled left hamstring on first 100 yard sprint!  This is the exact same spot as when I pulled it last December.  Thankfully not near as bad so I know I don't need crutches, an MRI, or surgery.  Hopefully it will take weeks and not months to heal.  Frustrating since I was just getting back to close to full strength on my shoulder.  Guess it's time to focus on my upper body and hope the shoulder continue pain free!

9.17.11 Max Squat

Squat
205, 215, 225, 235, 245, 255 (lifetime PR by 5#s)

3 RFT:
Run Chateau hill
10 Box Jumps w/ 40# DBs
20 abmat situps
8:52

Welcome Back. 9.16.11 Columbia Hill & Columbia Park Loop

I have dropped off the proverbial blogging face of the earth...but it is time for a come back!!  Without further ado, here's my workout today:

Run Columbia Hill: Bottom to Thousand Oaks.
8:33
Rest 10 minutes
Run Columbia Park Loop.
6:09

Notes: The Columbia Park Loop is a PR from the last time I ran it 5/1/11 with a 6:27 when I was fresh.  Definitely put in some strong effort on the run today.

I have had an injured left shoulder for about 6 weeks...no serious pain, and never pain when working out (when I'm warmed up and the blood is flowing).  But it hurt consistently when not working out by simply raising my arm in front of me, especially palm facing up.  I finally got it through my skull to take care of myself.  I'm committed to resting it for at least 2 weeks, and to doing mobility work.  After almost a week of rest it is already feeling much better and I no longer have pain, only a slight twinge here or there.