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Sunday, May 31, 2009

Jackie 5-31-09


1000M Row
50 Thrusters 45lb
30 Pullups

8:46 PR by 36 seconds

Cash Out

Starting from a HEADstand, 1 HSPU (PR) - Thanks JDG!!

3 x 10 HSPU nose to stacked 45lb and 35lb bumper and abmat (PR)

Friday, May 29, 2009

Shoulder Press and Snatch/Burpee 5-29-09

Cash In:  HSPU 3 x 5 .... Head touched to stacked 45lb and 35lb bumper and abmat ...  This is the first of a progression.  I'll try and work this in one to two times a week as a cash in or cash out.  I'll go up in reps over time and then I'll slowly lower the stack until I've got full ROM.  Linear progression in two formats (reps and ROM).  This wasn't very hard at all today.  I'm going to be very conservative by keeping it nice and gradual to really work on building a proper foundation of strength.  I don't want to jump ahead too quick which will cause me to hit a plateau sooner rather then later.  HSPU's are my most glaring weakness and will be vanquished eventually!

Shoulder Press

65 x 5
80 x 3
97.5 x 3
112.5 x 3
120 x 3 (PR)

2nd rep of 120 was super tough, and barely, barely eeked the final rep up.  I love making progress on one of my biggest weaknesses!  Noticing a theme of weaknesses here?

AMRAP 15 min:

5 Power Snatch 95lb
10 Burpees

2 Burpees short of 8 Rounds

Started the metcon fairly uninspired.  Finished strong.  Not bad.

Thursday, May 28, 2009

Deadlift and 30 Muscleups 5-28-09


260 x 5
280 x 5
300 x 5

30 Muscleups

11:02 (PR)

Compare to 14:56 on 1-31-09.  Huge PR.  Especially because last time wasn't full extension/turned out at the bottom.  I was thinking I might get sub 10, and thats what I was shooting for.  I failed twice on rep 18, once on rep 28 and once on rep 30.  I would have definitely been sub 10 had I not failed those 4 times.  Good day in the gym considering I had to argue with myself to get out there and was coming up with all kinds of pansy workouts to do before I settled on a real workout.  The human body just isn't made to work overtime on graveyards.  Bleh.  In the end, I'm glad I went after it today.  

Wednesday, May 27, 2009

Death by Thrusters 5-24-09, Bench Press 5-25-09, Squat and Jolie 5-26-09

Death by Thrusters 5-24-09

One 53lb KB Thruster with Right Arm and one with Left Arm in the first minute, 2 53lb KB Thrusters with Right Arm and two with Left Arm in the second minute, etc..

7 Rounds in 7:02

At our cabin, at 5,000 feet.,,  I think I felt every last foot of elevation.  I was huffin and puffin hard.

Bench Press 5-25-09

135 x 5
145 x 5
155 x 5 (PR)
165 x 1
190 x 1 - failed
160 x 4 (PR)

For some reason tried for a new one rep max.  That didn't work out well at all.

Squat 5-27-09

185 x 5
205 x 5
225 x 5

Haven't done back squats in 2 1/2 months, so decided to take it a little easy.  I had a bit more in me, but stopped there.  

5 Rounds:

7 Thrusters 95lbs
7 Pullups
7 Burpees


Compare to 10:03 on 6-19-08 ...  Doh!

Friday, May 22, 2009

Snatch and Run/C&J 5-22-09

Cash In: Ring Dips 3 x 8 (PR)

Power Snatch

65 x 7
85 x 5
95 x 2
105 x 2
115 x 2
125 x 2
135 f/1/f/1
145 f/f/f

Blah.  My PR is 155.  I kept loosing the weight behind me, and the last two I just didn't commit to getting under it and dumped it behind me.  Another issue is I tend to jump out too wide with my feet instead of jumping my feet to a normal OHS width.  I'm sure there is a bunch more issues to work through as well.

3 Rounds:

400m Run
7 Power Clean and Push Jerk 155lbs



Thursday, May 21, 2009

Shoulder Press and GHD 5-21-09

Shoulder Press

80lb x 3
95lb x 3
110lb x 3
117.5lb x 3 (2.5lb PR)

I'm very excited to make progress with my shoulder press.  Even though I'm using micro plates and really haven't worked the 3 rep scheme much at all...I'll take anything I can get. 

85lb x 13 

5 Rounds:

30 GHD Situps
25 Back Extensions


First time doing this as RX'd.  Was planning on doing the Porch version of 4 rounds.  I finished the 4th round at 10:01 and decided to just finish her off.  I'm sure my abs will be wrecked for the next couple days.

Tuesday, May 19, 2009

Thruster/Pullup 5-19-09


Thruster 115lb
C2B Pullup


Did not use a rack.  Thrusters broken 10/5, 6/3/3, 4/2/3, Pullups broken 8/6, 6/6, 5/4 Compare to 7 rounds of 5 of the same exercises and used a rack for thrusters in 8:00 on 1-14-09.  I believe the 15-12-9 format is a tougher format.  7 rounds of 5 breaks the work up nicely for you.

Monday, May 18, 2009

Deadlift and Muscleup/OHS 5-18-09

265 x 5
285 x 5
295 x 5

220 x 20 (PR)

3 Rounds:

7 Muscleups
10 Overhead Squats 115lbs


Muscleups were singles.  OHS were 5,5 / 5,5 / 4,6 ... 125lbs is my OHS 5 rep max, so this was pretty heavy for me.  

Sunday, May 17, 2009

Helen 5-17-09

Cash In: Ring Dips 3 x 7


3 Rounds:
Run 400
21 KB Swings 1.5 pood
12 Pullups

9:44 (15 sec PR)

Felt good to PR.  Broke swings the 2nd and 3rd round at 14 for a brief 3-5 breaths.  Pullups unbroken.  Felt like I pushed the run reasonably well, but best of all didn't have a character break on the run, which is fairly common for me.

Shoulder Press 5-15-09

Shoulder Press

95 x 3
110 x 3
120 x 1 (failed on rep 2)
115 x 3

I am weak.

Was in the Redman suit for 7-8 hours this week.  They weren't the best workouts ever because I was a roleplayer for the Academy Use of Force Final and they weren't designed to be long drawn out fights.  About 7-8 short fights each day.  It did however make me not get much sleep, sweat like crazy, and wore me out.

Thursday, May 14, 2009

Ring Dips 5-13-09

Ring Dips

12 (PR)/7/7

I was going to do Helen at One World today but didn't have the time.  Doh!  With the little time I had I did a quick 3 sets of dips, maxing out on my first set.  3 or 4 weeks ago my max ring dips was 6.  The ring dips in my cash ins have been paying off.

Tuesday, May 12, 2009

Grace and 5k Row 5-12-09

1st day of the 2009 Crossfit One World Challenge  (WFS) 


30 Squat Clean and Jerk 135lbs

10:08 (PR)

Compare to 21:19 on 7-6-08 which was the first time I did this as RX'd.  Yikes that was slow.

20min rest

5,000m Row


Combined time of 30:50

I'm a bit disappointed in my Grace time.  I was hoping for 7-8 min.  I think I went out too quick as I had 15 reps at 3 min and change then just hit a wall, especially reps 20-30.  Failed on two reps one brain fart as I just didn't get under the bar after a weak pull and another brain fart where I did a power clean instead of a squat clean.  Definitely a different beast then Grace with Power Cleans.  Held the row at 2:05/500m pace.  Haven't rowed a 5k in over a year so wasn't sure what I could do.  Not a thrilling performance today, but it'll have to do.  Lowest combined time from all 3 workouts wins.  I was in somewhere about 11th place for the day from what I could tell, with a few heats left to go.  The competition will finish tomorrow with Helen.

Saturday, May 9, 2009

Power Clean 5-9-09

Ring Dip 7-6-6

Power Clean and Jerk

135 x 3
155 x 2
165 x 1
175 x 1 split jerk
185 x 1 split jerk
195 Clean (PR)
200 Clean Failed

Weighted Bar Dip - Worked up to 1 x 62lb (PR + 12lb)

Gary came over and we farted around in the gym.  It's been a 21 hour day, time to get some sleep.

Friday, May 8, 2009

Grace 5-8-09

Cash in 60 Double Unders - 19 Consecutive PR


30 Power Clean and Jerks 135lbs

3:54 (56 sec PR)

20 in 2:26

Grace is my favorite WOD.  Love it.  

Cash Out:  5 20 Second Parallete L Sits - After 1st set, had one leg out and the other one tucked

Thursday, May 7, 2009

Shoulder Press and '08 Games Deadlift/Burpee 5-7-09

Shoulder Press

5 x 95
5 x 105
5 x 110

Slowly working the shoulder press weight back up.

2008 Games Deadlift and Burpee WOD

5 Rounds for time:
5 Deadlifts 275lbs
10 Burpees

6:54 (PR) Last effort was with 255lb in 10:29 on 7-5-08 

Cashout: 2 Sets of 15 K2E on Rings

Wow.  I couldn't believe the time when I looked at my watch.  Felt like I flew the workout.  No big breaks, just plodded through the burpees at an even, not too fast pace.  All Deads were unbroken and felt almost easy.  Strict Games form was used.  That meets a goal of mine for this year to do this as RX'd in under 8.  There is one happy crossfitter here.

Front Squat and Muscleup/KB Swing 5-6-09

Cash in:  Whipping myself in the shins on DUs for a few minutes... suddenly I'm incapable of stringing any together... I've contracted DUsuckitis!  Causing pure joy and entertainment for Josh.

Ring Dips 3 x 6 (PR)

Front Squat

135 x 3
155 x 3
175 x 3
195 x 3
200 x 3 

AMRAP 10 Min:

5 Muscleups
5 KB Swings 2.5 Pood

5 Rounds even

Monday, May 4, 2009

Crossfit One World 1st Workout 5-4-09

So I went to Crossfit One World today for the very first time.  Actually its my first time in almost a year and a half of crossfitting of visiting any affiliate in the Bay Area.  What is wrong with me?  I guess I've enjoyed my garage gym a ton and through the incredible support of Brand X haven't felt a huge need.  But I've missed out on local community, being coached in person, and the intensity that comes with group workouts.  So I signed up and I'll start off by attending once a week on a drop in basis to feel things out and make sure its the right fit for me.  So far, so good!  The box has a good feel to it.  Clean, organized, and well equipped.  The staff I met were cool and knowledgeable.  It was fun to see some of them (Freddy, Will and Chong are the ones that stick out) compete this past weekend at the Nor Cal Qualifier and then meet them today.  Has a good sense of community as well, which is a huge reason why I'm looking to join a box.  All said it was good times.

Had a private lesson with Chong as a first in a 3 part foundations class.  Though I could have bypassed it because I have my Level 1 Cert, I decided to take advantage of the private coaching.  You can never master the basics enough, right?  I'm glad I did because I got a couple of key tips from Chong.  Need to shove my knees out a bit more at the bottom of the squat to help spread my pelvis and give a place for my torso to sink into which will help eliminate my 'butt wink' at the bottom of the squat.  That and keeping my core tighter will kill the butt wink.  Thought I knew that one, but knowing something and producing it every time in a dynamic movement are far from the same thing.  On my front squat I need to keep my upper back tighter which can be accomplished by a slight shrug or a full/high chest.  That'll keep my entire back tight and safe in the squat.  Important for preventing injury (like the midback tweak I got a couple weeks ago while front squatting...hmmm).  On pushups Chong gave me the idea of turning my hands out at an angle (~30-40 degrees).  This will help activate my lats which previously I wasn't doing.  My form was causing it to be a chest and tricep movement only, without any lats to help out.  That was a cool discovery as lats are larger muscles and I can see that having a big impact on my pushups.  Very cool!  After working our way through air squats, front squats, and overhead squats  it was time for a workout.   


AMRAP 20 Min:

5 Pullups
10 Pushups
15 Squats

14 Rounds + 5 Pullups

Somehow this is the first time I've done Cindy as RX'd.  The pushups were definitely what slowed me up as at about round 7 I had to break it up into 5 sets of 2.  I really gotta improve on those suckers.  Either way though it still kicked my butt.  Nothing like having a trainer standing next to you watching your every move to keep you honest and driving hard.  Hopefully I've found a new home with One World in Union City.  

Sunday, May 3, 2009

Nor Cal Workout #2 5-3-09

Nor Cal Games Qualifier Workout # 2

Max reps in 10 minutes of:
Ground-to-Shoulder (Male: 185#, Female: 105#)


14 Muscleups and 26 Cleans (all power cleans)

Cashout: 3 sets of 5 bridged to feet HSPU

I kept the standards strict and all muscleups were started with arms straight and wrist turned out at the bottom.  I began with 3 muscleups and then did roughly 4 cleans and 2 (the last couple were singles) muscleups for the majority of the time.  I lost my grip two or three times on muscleups and failed once at the top of the kip/bottom of the dip.  I did not fail on any cleans though I came extremely close.  I'm very pleased with my time and quite surprised too.  My goal was to hit 30 and thought I may end up in the mid 20's.  I was also a little concerned I wouldn't be able to hit 10 reps on one of the exercises.  I was pleasantly proved wrong.  I really tried to bring the  intensity to the workout and had the roaring of the crowd from yesterday in my mind.  It definitely helped.  Though its obvious, the mental aspect of the game is so important to help push yourself further and harder.  The importance of mental toughness can't be understated.  I gotta get me more!

Friday, May 1, 2009

Row/Wall Ball 5-1-09

Ring Dips 6, 6, 5

3 Rounds for time:

Row 500m
20 Wall Ball - 10', 20lbs


I started out doing Tabata Something Else.  I quit in the 3rd interval of pullups due to a severe character flaw....  I then did this WOD and just attempted to survive it.  I heard TexasPatrick's voice throughout saying "Sometimes you're the windshield, sometimes you're the BUG".  This insect got squashed today.  Rest day and Nor Cal Regional Qualifier (as a spectator) here I come!