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Friday, February 27, 2009

Front Squat 2-27-09

Was sick so I missed the last two days.  Its been a rough last couple of weeks between the shoulder injury and getting sick.  Looking forward to when I'm working out injury free and with no concern about what exercise to do other then what will make me fittest!

Front Squat

160 x 5
175 x 5
200 x 5 (PR)


Row 2000m in 7:50  super slow, but I better then nothing.  Started out thinking I was going to do 5000m, but switched to 2000m mid workout.  I did a late kick but just didn't bring the intensity throughout the majority of the workout.  Dumb way to do things.  

Friday, February 20, 2009

Single Leg Squats 2-20-09

Single Leg Squats

3 x 95
3 x 135
3 x 160 (PR)

Not for time Cash out 
2 rounds:
25 Situps off tractor tire
35 Back Extensions

Should have done a metcon but chose to squat instead with the time I had.  Just wasn't feeling up to a metcon.

Thursday, February 19, 2009

Row Intervals 2-19-09

Tried rowing today and for some reason it doesn't hurt the shoulder.  I'm not complaining!  So came up with...

6 Rounds

Row 30 Sec (Max distance) 
Rest 30 Sec

Last two rounds were 158m.  I didn't record the other 4 rounds.

Cashout:  Max one armed pushups on 16" bench (right only left shoulder still injured) - 24

Wednesday, February 18, 2009

Front Squat and Shuttle Run/Situp 2-18-09

Front Squat

160 x 5
175 x 5
195 x 5 (PR)

These are getting tough.  200lbs will probably happen next week though. 

AMRAP 5 min:

10 Shuttle Runs - 5 Yards
10 GHD Situps

2 Situps short of 6 Rounds

Sunday, February 15, 2009

Single Leg Squats 2-15-09

Single Leg Squats 

5 x 95
3 x 115
3 x 135
3 x 155 (PR +10lb)

Took it easy and just did some single leg squats with my rear foot on a 12" box.  Had a bit more in me but stopped there.  Will PR next week.  No metcon today.

Friday, February 13, 2009

Tabata Tuck Jumps/Situps 2-13-09

8 minutes Tabata (20 sec work, 10 rest) Tuck Jumps alternating with Ab-mat situps

205 total jumps and 92 total situps

Low score of 22 for jumps and 10 for situps

Was thinking about trying to do some hill sprints and see how my shoulder felt.  Alex came over who has run a bunch this week so came up with this instead.  Mediocre WOD, not as tough as the shuttle run/pushup tabata Jerrod and I did with Coach Boz, but decent seeing how I can't do to much with my shoulder.  Will try and do hill sprints in the next couple of wods.  

Thursday, February 12, 2009

Front Squat and KB Swings 2-12-09

Front Squat 

155 x 5
175 x 5
190 x 5 (PR)

5 min max 35lb KB Swings with right arm:


I was pretty shocked and excited to find out I can front squat without my shoulder hurting.  Doesn't make much sense, but I'm not going to question it.  The KB swings were tough on my grip especially because I've been doing a bunch of sets of 10 on the "Trainer" (100lbs) and some singles of the "No. 1" (140lbs) Captains of Crush Hand Grippers the last two days.

Wednesday, February 11, 2009

Squat, GHD Situps, GHD Back Extensions 2-11-09

Went to the Doc today to find out I have a strained shoulder.    How fun.

I found if I hold my left arm in a basic 'sling position' across my stomach then it doesn't hurt to do the following movements.  Came up with this shoulderless WOD to burn through some frustration.  

4 Rounds for time:

50 Air Squats
20 GHD Situps (on two tractor tires)
20 GHD Back Extensions (on two tractor tires)


Going straight from airs squats to the GHD work made me keep my legs flexed throughout most of the ROM on the tire which equaled some jacked up excuses for legs that were more akin to wobbly piles of gumbyness.  Felt this one.  Going to be a little sore tomorrow.  On a bright note I picked up a book "Meditations on Violence: A Comparison of Martial Arts Training & Real World Violence" that so far is quite interesting.  Should be a good read.

Other exercises that should work:  lunges, situps, V ups, squat jumps, maybe tuck jumps, maybe box jumps, right armed KB swings, snatches, cleans and jerks/presses and maybe some running though that hurts right now.  I'm trying to figure out if I want to do one armed work with my right arm while my left side is useless.  One armed KB and dumbell work, etc.  Or am I being silly thinking that it'll creat some kind of imbalance between the right and left side?   Hopefully in a few days it won't hurt my shoulder to do back squats and Romanian One Leg Squats so I can keep up some heavy lifting.  

Monday, February 9, 2009

Dips and KB Swing/Pullup/Pushup 2-9-09

Weighted Dips

5 x 20 lbs
5 x 30 lbs
5 x 40 lbs (PR)

5 Rounds

10 One Arm Kettblell Swings (5 each arm) - 62 lbs
5 Weighted Pullups 25lbs
7 Clapping Pushups

On the 3rd round when doing the one armed KB swings I tweaked something good in my left shoulder, the top of the anterior deltoid.  It hurts to move it and it hurts at rest.  Arrgggg  Talk about frustration!  Looks like its going to be a rest week.....

Sunday, February 8, 2009

Squat and Deadlfit/Muscleup 2-08-09

Warm Up: 2 Rounds 10 toes to bar, 10 pushups, 20 lunges

Back Squat

205 x 5
225 x 5
240 x 5 (PR)

It was good to squat heavy again.  Its been too long.

5, 4, 3, 2, 1

Deadlift 1.5 x BW - 270lbs


Short but potent WOD.  Should be able to shave off a good minute.  Had about 6 failed muscleups 3 of which were on the final rep.

Saturday, February 7, 2009

Academy Run 2-6-09

My 1st workout with the newest Academy.

2.5 mile run with the recruits in 17 min.  

Crossfit prepared me reasonably well for the run.  But really if you wanna run long distances well you simply have to train for them by well, running.  Thats ok, I hate running and I don't want to spend too much time doing slow long distance (relatively) runs.  Its good for me to go there once and a while and spend time doing something I don't enjoy and that I'm not great at.  But I feel as though strength/power work, metcons (especially heavy metcons in the 5-10 min range) and some sprints mixed in does a much better job conditioning me for my job (the classic foot pursuit and fight scenario).

Then we did a number of sets of pushups and situps.

Max Pullups -  34 (PR +4)

Grip failed more the anything else.  Didn't help my grip that I did the heavy KB and heavy sandbag workout yesterday.  I think I might have had one or two left in me.

Thursday, February 5, 2009

Front Squat and KB Swing/Sandbag Clean/Tire Jump 2-5-09

Front Squat

155 x 5
170 x 5
185 x 5 (PR +10lbs)

Could have gone heavier, but followed Jeff's advice by taking the PR and walking away.  I'll PR next week, the week after and the week after that.  I agree that you are able to make greater PR's in the long run with this method of lifting within the program and really pushing hard for a single rep max at the end of week 6.

5 Rounds for time:

5 Kettlebell Swings 88lb (2.5 Pood)
5 Sandbag clean, shoulder, and slam onto ground 90lb
10 Tire Jumps 35"


What a brute!  First time I had the pleasure of using my 2.5 pood KB in a metcon.  That is a beast to swing 'american/crossfit' style and get it overhead!  Its definitely getting put into more programming.  First 4 rounds of KB swings were unbroken, last was 2-2-1.  Sandbag cleans were done as singles and reset grip everytime.  Tore my outer sandbag (a generic duffel bag) in the second round. Apparently it didn't enjoy getting slammed into the ground. Will popped the pad off the KB when dropping it. A day of destruction which just goes to show the stuff is getting some good use in.

Cash Out:
10x3 of:
3 second Ring L-sit and 3 Ring push-ups going as deep as possible.  2 of the rounds were done with 40lb weight vest.

Dips and Hill Sprints 2-4-09

My left wrist is still hurting.  Anything where I am holding weight at the rack position and/or putting it over head.  So any pressing movement, Snatch/Cleans and their variations, pushups, handstands, hspu and KB variations of the above.  A bit frustrating, but I'm confident it's not going to last for too long.  In the mean time I'm going to switch weighted bar dips to take the place of shoulder press in my CrossFit Strength Biased program.  Dips are the only upper body pushing movement I've found that I can do right now.  It'll be good to work on a weakness right now anyways.  Hoping to make some good progress on them and that this will take me to the first step of doing WOD's with ring dips as RX'd.  Once I get some more strength I'll switch over to ring dips as the second/final step.  

Weighted Bar Dips

10 lbs x 5
20 lbs x 5
35 lbs x 5 (PR)

Hill Sprints

5 - 65 meter Hill Sprints with 2 min rest in between.  All sprints were run in 12-14 seconds.

That hill was good and steep!  As in widely known as one of the steepest streets in town (a town full of hills).  Uggh.  Running.  Not just running, but hill sprints.  Whose idea was that!??  Actually I have to give the credit to Dan John.  I've been reading a lot of his stuff and he's got some great articles.  He is a big fan of hill sprints so I thought I'd give them a try.  The suckage was high but not as high as it should have been.  Should have done more like 10 of them but we ran out of time.  My runner buddy said 2 min was far too much rest.  Oh well, it was a good first of many dates with the local hill.  

Monday, February 2, 2009

Deadlift and Pullups/Dips/Tire Jumps 2-2-09

3 rounds- 7 toes to bar, 7 Pushups, 20 Lunges


225 x 5
255 x 5
275 x 5

Could have gone heavier on the last set but want to take it slow and build back up (again) to make sure my form is dialed in and that I have the strength to hold my lumbar extension.  

5 rounds for time:
5 Weighted Pullups on Rings w/ 25lbs
7 Dips
10 Tire Jumps 35"


This was a pretty good one, especially because of the C2B pullups yesterday and the 30 muscleups the day before.

Cashout: 18 Toes to Bar before my grip died.

Sunday, February 1, 2009

KB Swings/C2B Pullups 2-1-09

21 - 15 - 9

Kettlebell Swings - 2 Pood
Chest to Bar Pullups


Pretty good one because they both hit hip drive.  Tougher on the grip then I thought it would be too.

1 min Front Plank 110lbs on back. 
1 min Left Side plank - 35 seconds with 35lbs and finished off the minute with bodyweight only.
1 min Right Side plank 25lbs

30 Muscleups 1-31-09

Started off doing some snatch drills I found in the Xfit Journal:

with 45#, 65#, then 95# - 3 Shrugs, 3 High Pulls, 3 Muscle Snatch, 3 OHS, 3 BTN Snatch grip Push Press, 3 Snatch Balances, 3 Snatch.  On the 95# Snatch Balance I felt a tweak in my left wrist.  I backed off to a few 45# snatches and snatch balances, didn't feel it with that weight, stepped back up to 95# and felt it again so I decided to stop there.  I had planned on stepping up to 115 after that and then going for a 3 rep max in the snatch, but oh well.  Trying to work on my confidence and comfort in the full squat snatch.  Gotta practice that puppy some more. 

30 Muscleups for time:


Not turned and locked out.  Tried to do 3 every minute, hoping I'd come in at just over 10 minutes, but that just wasn't happening.  Oh well.  I'm relatively pleased with my time.  1st time I've ever tore my wrists doing muscleups.  Tore them just below the palm of my hand due to the false grip.  I think I now have the false grip down and will tape my wrists from the start (instead of half way through after the tears) to try and prevent this.  Missed about 5 attempts...doh!