Strength Shop Cycle 1-14-11

http://thestrengthshop.blogspot.com/2009/12/new-cycle-get-on-board.html

1.Push Press - 135x5, 155x5, 185x5, 205x5(pr)
2.Muscle Ups 3 x 3 - crappy at these now
3a. bar Dips 3 sets submax-12, 11, 9
3b. DB Row- 88lb kb + 40lb chain 3 sets submax-12, 11, 9
4.90lb Sandbag 200m zercher run - 2:53 and back 200m run w/ sandbag on shoulder - 4:39 total

I'm learning to love to hate sandbags.  That Zercher run was tougher then I thought. I'm still in the process of deciding if this will be the cycle I stick with, but looks good so far. I happy with today. Pushed me to do some things I wouldn't have otherwise done, yet its exactly the kind of work I want to get in. Cut out the sprints due to time constraints. Going to contact Matt about it, and see if I can't pick his brains to be sure the cycle is inline with my goals. I'm also considering his Warrior Cycle which starts at the bottom of this page: http://www.tssathletics.com/1/previous/7.html Going to examine them closer over the next few days.

Training 10-9-10

Some training clips from 9-20-10 through 10-9-10



Squat - 155x3, 205x2, 245, 275, 305, 325f
Push Press - 140x5, 165x5, 190x5 (5lb PR), 205, 220, 225, 230 (15lb PR)

Sn, Push Press, Weighted Chin 8-19-10

Snatch On the Minute for 20 minutes 85% - 155lb
Push Press - 155x5, 175x5, 190x5 (5lb PR)
Weighted Chinup - 3x10 25lb



Notes:

Didn't get my hips through as consistently as I'd like. Some pressout here and there. MIssed recording the last rep.

Push Press, Floor Press Box Jump/KB Snatch/Pullup 7-19-10

Went to the 2010 Crossfit Games in Carson, Ca this weekend. Had a great time hanging with the Brand-X crew. Got to meet Metric and TexasPatrick from the Brand-X forum who've I've known via the internet for the last 2.5 years. Had a blast with them and catching up with the others who I haven't seen in a year. Enjoyed the Games and saw some impressive performances. Congrats to all who made it that far and put on a fierce competition.

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Push Press - 135x3, 155x3, 175x3, 185x3, 195x3, 205x3, 210x3 (PR .. compare to 185x5 on 6-8-10)
Floor Press - (all sets includes 40lbs of chain) 135x3, 155x3, 175x3, 195x3, 215x3, 235x2 (PR),f

3 Rounds:
12 Box Jump - 21"
6 KB Pwr Snatch R - 63lb
6 KB Pwr Snatch L - 63lb
12 Pullups

6:44

As RX'd from Crossfit Football is with 100m sprint instead of box jumps, 5 rounds, and 70lb KB. I scaled/modified it to fit my needs. Box jumps were done with all of feet on the box. Had a few pressouts on the Snatch especially in the last round. Was a potent little screamer. Best of all this is the first metcon I've beat Dan in probably 10 months. He finished in 7:29 largely due to an inability to get all of his large feet onto the box. Still a good job of pushing hard.

Knee is getting better but still not 100%. Felt it while doing OHS with dowel.