Elizabeth 4-30-09

Elizabeth

21-15-9

Power Cleans 135lbs

Bar Dips

9:57 (53 sec PR) 

Splits: 3:15/7:47/9:57

Compare to 10:50 on 1-23-09  and 13:30 on 4-13-09

Dips are still the limiting factor but I'm very happy with this PR.  I was 3:33 slower only 17 days ago!  I'd say I'm back to where I was with my metcon and now starting to improve again.  Yahoo!

Nor Cal Qualifier Workout 4-29-09 So Cal Qualifier Workout 4-27-09

4-29-09

Cash in:  30 Double Unders, Ring dips 6,5,5, Snatch Skill work while teaching my crazy hardcore sister in law how to Snatch.  I'll leave the details for you to share.  Excellent work today.  We were definitely all pushing it hard.

Nor Cal Regional Qualifier Workout A

For time:

Row 500m

30 Burpees

10 Shoulder-to-Overhead (Men 165#, Women 95#)

9:00

Finished the row in 1:47.  Finished the burpees in 4:45.  Did split jerks.  Failed 3 times.  Moved pretty slow on those doing 1 set of 2 then all singles.  But seeing how the most I've ever done with 165 is 3 reps, I'm pleased I got the work done.  Had I not failed 3 times I would have cut out 1 possibly two minutes.  Next time I'll nail them.  I did these from a rack.  I'm not sure if they'll use racks at the qualifier.  Probably not.  To have to clean it from the floor would have definitely effected my time.  The firebreathers will roll right through this wod and finish the 165lbs in a single set, crushing my time.  My goal was to finish under ten though so I'm pleased with that.  I'm also glad I didn't scale it down.  

Cash Out: 20 HSPU negatives 

4-27-09:

Cash in:  30 Double Unders, 3 x 5 Ring Dips

Crossfit Games So Cal Regional Qualifiers 

For Time:

2k Row

Followed by Six rounds of:

20 Box Jumps - 24"

10 Wall Balls - 10', 20lbs

21:52

That would have put me in 59th place.  My row was done in 8:04 (or 8:01 according to the C2 rower).  I tried to motor through the rest with little rest.  Not blazing fast cycle rate but no real large rest periods.  A few 5 breath rests and tried for quick transitions.  That was a grind.  

I used strict games standards on this wod.  I went with the So Cal Qualifier standards of 'the top limit of the movement is when both feet are in contact with the box and your hips and legs are fully extended'.  I also added that my entire feet including my heels had to be on the box, nothing hanging off the edge.  I got that idea from the mid atlantic qualifiers, I'm not sure if that was part of So Cal's standards or not, but seemed like a good idea to me.  Wall balls had to be caught to be counted.  I got called by my brother on a good handful of them due to height and dropping a couple.  

I just realized that they used a 20" box.  Oh well.  Better to scale up then down.

Cash Out: 2:00 in Hand Stand against wall

Jerks and Snatch/C2B Pu 4-26-09

Push Jerk

3 x 95

3 x 115

3 x 135

3 x 155

3 x 165

3 x 175 (split jerks)

(F), 2 x 185 (PR), (F) (split jerks)

2009 Crossfit Games Mid Atlantic Regional Qualifiers Final Workout

21 - 15 - 9

95lb Squat Snatch

Chest to Bar Pullups

13:03

This smoked me.  What a great WOD!  I was pleased to do these as squat snatches and not as power snatches and then an OHS.  Didn't fail on any.  Snatches broken 10/more or less singles, singles, singles  Pullups were broken 7/7/7, 5/5/5, 9  Splits: 5'08/10'30/13'03

So I was happy with my time and would have come in 62nd place out of 120 competitors at the Mid Atlantic Qualifiers on that WOD.  My cousin competed there and came in 53rd overall.  Good job Waingro!  Makes me think about making it a commitment to compete in next year's qualifiers with two goals:  1) finish all wods with no DNQ's   2) finish in the top 3/4  ...  I think those are fairly reasonable and achievable.  I'd be thrilled with both and it might be a great motivator.  I'll have to do some more thinking on it.  It is tough to know how much more I can improve in the next year.  Barring any real injury and if I stay consistent, it may be doable to be able to compete.  I know I have no hope of any kind of winning performance, but to compete would be a real kick in the shorts!

Front Squat and Muscleup/Box Jump 4-25-09

Front Squat

95 x 5

115 x 3

135 x 3

155 x 3

185 x 3

195 x 3

Was planning on 205 x 3 and maybe 210 or 215, but I tweaked my back a little on the last set.  Grrrrrrrr  

5 Rounds for time:

4 Muscleups

15 Box Jumps - 30"

11:51

Time for a much needed rest day.  Hopefully my back will soon cooperate because I have just got back into the groove of consistency again.  Its the usual trouble spot and doesn't feel too bad.  

Cashout:  10 HSPU negatives

OHS and Angie 4-23-09

Overhead Squat

45 x 10

65 x 5

95 x 3

115 x 3

135 x 3

145 x 3

155 x 3

160 x 2 (PR) failed on 3rd

Angie

100 Pullups 8:39

100 Pushups 16:52

100 Situps 20:00

100 Squats

22:43 (PR by 3:27)

My pullups should have been a lot faster.  I was really feeling those weighted pullups from yesterday.  Oh well.  Can't complain with a 3 and a half minute PR.  Woohoo!  Next time I do it, I should be around 20:00.  Good day in the gym.

Weighted Pullups 4-22-09

Pullups

1 x 20lb

1 x 35lb

1 x 45lb

1 x 55lb

1 x 65lb

1 x 75lb (PR)

3 x 5 35lb (PR)

Today was supposed to be a rest day.  But all this talk about the regional qualifiers and games has me pumped up, so I decided to do a quick workout.  

Karen 4-21-09

Deadlift

3 x 225

3 x 265

3 x 285

3 x 295

3 x 305

Gotta get back in the swing of lifting heavy consistently.

Karen (Porch Scaling)

100 Wallball - 20lb ball, 10' target

6:32 (PR)

Worked pretty hard on that one and was happy with my time.

Bought an Inzer power belt for squatting.  

Isabel 4-20-09

Isabel

For time:

Snatch 95lbs, 30 reps

3:15

I was on the fence if I should do 95lbs or 115.  I'll do 115 next time, but it'll probably take close to 10 min.

Cash out:

Turkish Getups with Kettlebell

3lb5 x 2

44lb x 2

53lb x 1

62lb x 1

70lb x 1

88lb failed with right, didn't try it with my left

One rep = stand up and lay back down with each hand

Weighted Dips and Push Jerk/Pullups/KB Swings 4-17-09

Weighted Dips

5 x 15lbs

5 x 25lbs

4 x 40lbs (PR) Failed on 5th rep...just couldn't quite lock it out

AMRAP 10min:

5 Push Jerk 135lbs

10 Pullups

15 Kettlebell Swings 70lbs

11 KB Swings short of 4 rounds

Should have pushed harder to get the full 4 rounds.

Danny 4-16-09

AMRAP 20 min (pack version):

30 Box Jump 20" 

20 Push Press 95lbs

30 Pullups

4 Pullups short of 3 rounds.  Doh!  Was really gunning for the full 3.

Sgt Dan Sakai lived 5 houses from me.  For those who don’t know, I’m also a Police Officer in the Bay Area.  I did not know him as well as I would have liked to.  By all accounts he was one of the friendliest guys you could meet, always with a smile on his face.  Loving father and husband, SWAT team leader, former K9, OPD’s rifle trainer, and consummate professional, he died attempting to put away a true monster and predator of society (DNA matches Lovelle Mixon to a rape case with a 12 y/o victim, is tied to a previous homicide, and had obviously just killed two cops).  Thank you for standing in the breech and facing the enemy when others could or would not.  Dan you will not soon be forgotten my brother!  Our prayers and support continue to be with the family and loved ones of the 4 who were lost. 

Thank you Crossfit for being the classy outfit that you are to create workouts such as these.

Let us all honor them even in a small way such as this by hitting this WOD with everything we’ve got.  This one is for you Sarge!

Shoulder Press and Deadlift/Air Squat/HSPU 4-15-09

Shoulder Press

95 x 5

100 x 5

105 x 5

Pitiful numbers, but its the first time in over 4 months that I've done any kind of shoulder press.  Regression sucketh much.

From the 2009 Great Basin Regional Qualifiers

Complete 5 rounds for time of:
Deadlifts x 7 reps 255lbs (down from 275)
30 Air Squats
7 Handstand Push Ups (bridged to toes)

12:29

This was a tough one.  Can't wait to get back to where I was and really start improving from there.

Elizabeth 4-13-09

Elizabeth

21 - 15 - 9

Power Cleans 135lbs

Bar Dips

13:30

2:40 sec off my PR...doh!   Oh well...It was a good workout.

Then went indoor climbing for 3 hours.

4-10-09

15 - 12 - 9

Deadlift 225lb 

Pullups

250m Row

8:33

Snatch 4-9-09

Snatch

45 x 5

65 x 5

95 x 5

115 x 5 (PR)

125 x 1 (PR)

These are PR's for a full snatch, but quite far from my power snatch PR's.

Had a number of failures throughout.  But these were bonafide snatches with sinking down into a full, deep OHS.  The weight wasn't hard to get overhead, it was just a balance thing and not being solid while catching it in the OHS position.  My power snatch is much stronger...for now.  

Foot Pursuit and Clean 4-8-09

2 Foot Pursuits where I was the suspect running from a recruit

10 burpees, 25 pushups, 32 jumping lunges.... Done in between foot pursuits just to keep the recruits moving.

Squat Clean

65 x 5

95 x 5

115 x 3

135 x 3

145 x 3

155 x 3

165 x 3

175 x 3

180 x 3 (PR)

I wasn't very confident that I'd do well because it has been so long since I cleaned.  I was happy to PR!

Should have done some kind of metcon because those foot pursuits weren't really a workout, but oh well.  

Dips and Burpees 4-6-09

Weighted Dips

5 x 20lbs

5 x 25lbs

5 x 35lbs

50 Burpees

4:03

Its been a week since I worked out last.  I'm definitely feeling the effects of recent injuries and not being consistent in the gym these last two months.  Felt sluggish and yet I was happy with the intensity I brought to the burpees.

OHS and Tire Jumps 3-30-09

OHS

45 x 5

65 x 5

95 x 5

115 x 5

125 x 5 (PR)

Then did 100 35" Tire Jumps

7:02

I found it interesting that this is right about my mile time.  

This is the first time I've put any weight over my head in 2 months!  Holy Lack Of Upper Body Strength Batman!  After the second rep with 115, I literally looked up at each bumper plate to ensure that they were 35's and not 45's.  I couldn't believe how heavy it felt and how close I came to quitting after those first two reps.  Thankfully the set with 125 felt much better.  Must have been partially my mindset.  Then I realized that this is actually a PR.  I've done 135 for 4 and dropped it on the way up of the 5th rep.  So this is more a PR because I skipped from 115 to 135 before, not because I wasn't previously strong enough to do it.  I stopped there because I didn't want to push it too much.  My left wrist was feeling it.  I was really hoping with this much time off that it would be good to go but I jacked it a little during Redman while punching those recruits because like a schmuck I forgot to tape it before the fight.  I had ignored it until today, hoping it wouldn't effect me in the weight room.  Back on the wonderful road of putting heavy things overhead.  On an up note my shoulder felt semi ok.

I weighed 175 with shoes and clothes on and with a little bit of food in my belly.  Wow.  That means I'm really at about 173 or so.  I've lost 7 or 8 pounds in the last 2 months.  

*****Disclamer:  I never have been able to lift heavy things overhead, but I used to try a lot more and be a little less under strong******

Single Leg Squat 3-29-09

Single Leg Squat

45 x 3

95 x 3

115 x 3

135 x 3

165 x 3 (PR)

Redman 3-24-09

Redman Day

Fought about 15 fights in the Redman suit today.  Each fight lasted about 2-3 minutes long.  It was a ton of fun.  And a good workout too.  Got some good shots in, and ordered up a little shock and awe for the recruits.  I was happy to see that as a whole they did real well.  They kept fighting and used sound tactics and technique for the most part.  

I gotta get me one of those suits!

1 Mile Run 3-20-09

I let my brother (high school and junior college distance runner) and other workout partner (college division 1 distance runner and local high school track coach) talk me into running a mile time trial.  I guess its good to do what you hate every once in a blue moon...right?

7:09

Was hoping for 6:50 at least.  This will have to do.  Should have deadlifted.

HSPU/L-Pullups/Lunges 3-19-09

AMRAP 15 min (Pack version):

3 HSPU (feet bridged on 34" tire)

6 L Sit Pullup

9 Lunges

11 Rounds and HSPU + 3 L Sit Pullups

This was a good one.  Pullups definitely the hardest and they weren't done ultra strict as I used a kind of kip in the later rounds, should have kept the Lunges at 15 as 9 was just a rest.

Squat 3-15-09 .... Squat and Half Cindy 3-12-09

Squat

20 x 190 (PR)

No metcon today. 

*****edited to add******

I felt like a wuss when I typed 'No metcon today.' because I really had no good reason, just pure softness.  So I went right back out there and did possibly the dumbest metcon I've ever done. 

5 min max double unders: 80

What possessed me to do that?  A whole lot of triples, doubles, and singles will eventually get you to 80 ... but I don't recommend it.

************************

Thurs 3-12-09:

Back Squat 

205 x 5

225 x 5

245 x 5 (PR)

Half cindy

AMRAP in 10 min:

5 Pullups

10 Pushups

15 Squats

8 Rounds + 4 Pullups

Real happy with my squat PR.  Struggled a lot with it.  Slow bar speed.  But gritted it out and I think my form stayed somewhat decent.  Dissapointed with my half Cindy as it is more then a full round below my PR.  Just proves that I've lost a step in the last six weeks.  Oh well, I'll get it back soon enough.

Deadlift and Pullups/Dips/Situps 3-11-09

Deadlift

215 x 21 (PR)

AMRAP 20min:

5 Pullups

5 Dips

15 Situps (abmat, frog style)

11 Rounds

Pullups and Situps unbroken.  Dips turned into singles in the last 4 rounds.  Had a failure in the 7th round.  Yikes.  Definitely feel that I've gotten weaker in the last 6 weeks.

Wow did it feel good to be back into CFSB and doing a WOD with upperbody work.  And I was even able to pull out a PR!  Its the first workout in a week (got a nasty virus) and first time in 6 weeks I've done any type of pushing movement with my arms.  My left shoulder held up fine on the dips, didn't hurt at all.  The dips were definitely the weak link and I could tell I was weaker on them, but thats ok....I'm back!  

Michael 3-2-09

Michael

3 Rounds

800m Run

50 Back Extensions

50 Situps - abmat frog style

21:40 PR

Run Splits: 3:50, 4:10, 3:56

Round Splits: 6:50, 7:26, 7:24 

First Hero Workout I've completed as RX'd.  Good stuff.

Whose idea was it to do two running wods back to back?  Nothing like working on things you hate right?  Actually the run in and of itself wasn't too bad, and did a decent job staying around my goal of a 4:00 min pace on the 800s.  It was the back extensions which made the 800's a suckfest.  Felt like my low back had taken a hit from a claymore just before the run.  That was......FUN.

Ring Chinups

3 x 8 

400m Run/Tire Jumps 3-1-09

400m Run

25 Tire Jumps 35"

400m Run

25 Tire Jumps 35"

400m Run

9:01

3 x 7 Deadhang Pullups

Took it nice and easy and just got the upper body moving again.  Didn't trust my shoulder to kip, but it was good to get off the injured reserved list for a moment.  There is a bunch of stuff like any overhead work, pushups, dips that still are a no go.  Pulling movements seem to not irritate it so much.

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)

2-23-09

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.  

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.

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

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

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.

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.  

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:

140

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.

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)

14:15

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.  

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.....

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

Muscleups

7:06

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.

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.

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"

10:33

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.  

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

Warmup: 

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

Deadlift

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"

9:53

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.

KB Swings/C2B Pullups 2-1-09

21 - 15 - 9

Kettlebell Swings - 2 Pood

Chest to Bar Pullups

8:42

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:

14:56

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!

1 Year of CrossFit: A Review

To those who are new to CrossFit and the other CrossFit addicts like myself, I thought you might find it interesting to read about my 1st year of CrossFit…

What a year, what a year.  Its been quite an experience for me to discover CrossFit.  Little did I know what I was in for when my cousin first told me to check out crossfit.com in mid January of 2008 for some workouts he thought would be good for a Cop like me.  I then completed my first workout on 1-23-08.  First a little backstory to give the setting…

I’ve had a number of injuries and setbacks to my fitness over the last few years including a fractured wrist snowboarding (in a cast for 8 months), and a dislocated shoulder mountainbiking (required surgery and 3 pins).  During my Police Officer hiring process Dr’s physical exam I came to the shocking discovery that I only have the lung capacity of about 65-75% of the average person which Doctors have yet been able to explain/diagnose and which came very, very close to preventing me from getting hired as a Cop.  I dislocated and fractured my right ankle in a dirtbike accident in January of 2007 and hadn’t worked out a day since then.  Before my dirtbike accident I mountainbiked 1-3 times a week and did a little bit of pushups and situps sporadically.  To give you an idea how bad my fitness had sunk to after the dirtbike accident, I went mountainbiking for the first time in Oct of 07 and threw up after riding up a hill which I had previously considered a warmup.  Sad and pathetic, especially considering that is the first time I can ever remember throwing up during or after a workout…

After hearing about CrossFit I dove into crossfit.com and started reading everything in sight.  I was immediately drawn in by the sound fitness philosophies I found and the killer workouts which from the videos it was obvious developed an elite level of fitness.  It all just rang very true to me.  I found Brand X that first day and found a home here.  That first day I read about the importance of scaling the workouts down to a level where the intensity was high and you were able to stay within the intent of the workout (most workouts are NOT a long, slow grinding effort of muscle fatigue with no metcon hit.  I see many, many people miss this crucial point).  I got the bug big time and was instantly hooked.  Within that first month of hearing about CrossFit I bought a rower, rings, Pendlay bar and bumpers set and my Garage Gym was up and running.  I’ve now spent a total of somewhere in the ballpark of $3700 on my garage gym, and 26 people have worked out there, 17 of which experienced CrossFit for the first time.  I convinced my Wife this summer to a vacation in San Diego in large part so I could sneak over to Brand X for a couple of workouts.  What a privilege that was.  Along with my Level one Certification visiting Brand X was the CrossFit highlight of the year.  I now have 2-4 regular workout partners.  Very, very rarely do I workout alone anymore.

The following is a before and after snapshot to help paint the picture of what CrossFit has done for me:

From 12 deadhang pullups to 17

From not knowing what a Kipping Pullup was to 30

From a high bar back squat 145lbs x 5 with improper form to learning how to low bar back squat with 235 x 5 and 285lbs x 1 which is just over 1.5 times my bodyweight.

From never doing a Front Squat to Front Squat of 230

From 0 Double Unders to 14

From Deadlift 210 to 365

From not having the slightest idea how to Clean correctly to Squat Clean 190 and squat clean and jerk 185

From not having the slightest idea how to Snatch correctly to Snatching 155

From not knowing what an Overhead Squat was to OHS 165

From not knowing what a Muscleup was to 4 consecutive arms locked and hands turned out Muscleups

From never having rowed anything in my life to getting a C2 rower and a 500m row in 1:35

From getting anywhere from 3-7 hours of sleep a night to 7-8 hours a night

From being embarrassed and self conscious about my lack of fitness because I knew the importance of a high level of fitness and knew how far short I was living off that mark to it being one of the highlights of my day and one of the most enjoyable parts of my career to be able to share what I’ve learned with others.

From having a piss poor diet to being on an eyeball measured zone and paleo friendly diet

From starting as a Buttercup to being a Pack/Porch half the time and a Big Dawg the other half

From not being able to do a single WOD as RX’d to having a 9:59 Underdawg time on Helen, a 5:44 Fran, Grace with power cleans of 4:50 (couldn’t clean 135 once when I started and my first RX’d Grace attempt with squat cleans took 21:19) and completing a number more WODs as RX’d. 

From knowing very little about the wonderful world of fitness to getting my Level 1 Cert and working as a PT Instructor at my Police Department’s Academy.

I’m thrilled with my progress thus far, but the way I see it, I have little to brag about.  Instead I have a TON to work on and improve.  I’m far from where I want to be, but now I can see myself eventually getting there.  Attaining elite fitness before discovering crossfit just seemed like an unattainable lark, but now I know I’m on the right path to do it.  I love to track my workouts and examine what I’m doing and what can be done better.  I’ve discovered how crucial this is to a successful program, so in light of that I wanted to include details for you guys to help assess one person’s progress that was made in a year.

Looking back there are a few things I would have done differently, namely getting in to see a coach sooner to square away the fundamentals on the core lifts.  I still have a need to do this on a few lifts (deadlifts and O-lifts come to mind).  If anything though, any and all success has been because I’ve simply showed up.  Consistency is king.  I’ve been consistent with crossfit and crossfit has been consistent with giving back to me what I consider some substantial results that I wouldn’t have reached with the other fitness programs out there.

I have a nice long list of goals for this next year and beyond, and I’m excited to continue hitting it hard.  I truly look forward to being at the solid big dawg status.  When I first started it bothered me a lot to not be there.  I’ve certainly learned how to check my ego at the door and know that one day if I do my part, staying consistent and putting in the hard work, I will be living out the elite level of fitness which CrossFit forges.  There are not many things that I can apply myself to that could potentially save my life at work, but CrossFit is one of them!  Not only has CrossFit filled the niche of being my workout program, it has also become my sport which I just plain love to do. 

Its been an incredible ride so far and I’ve thoroughly enjoyed it.  A huge thanks to all those here who have helped, taught, private messaged, coached, inspired, and sweat along side with or via the web.  I truly appreciate the Brand X crew that runs the Forum and is so welcoming to complete stranger newbies like all of us start out as.  Thanks specifically to Coach Glassman and Coach Martin!! 

As so many others have said before I only wish I had discovered CrossFit many, many years ago!  Here is to the next successful year of CrossFit for all of us…. I can’t wait to see what it has in store!!!

Weighted Dips 1-29-09

Weighted Bar Dips

3 x 3 35lbs

Then max no weight bar dips - 11

Had very little time so did this on Jerrod's suggestion before I took him to the airport.  It was a lot of fun working out with you bro!  Wish we lived closer so it could be a regular occurrence.  

Bozman teaches Deadlift & Snatch then Tabata Shuttle Run/Pushups, Bench Press, KB Snatches

Forgot to mention that I went Snowboarding for two days over the weekend at Bear Valley in the Sierras.  Not too shabby of a view:

Treated myself today with some personal coaching.  My cousin and I drove over to San Francisco Crossfit and got an hour and a half of coaching from Adrian Bozman.  He's super sharp and an excellent coach, not to mention a firebreathing crossfitter himself.  Worked on deadlifts and snatches.  Learned a few good cues for each lift that I'll start integrating.  Then he ran us through a short metcon of 8 rounds each of tabata (20 sec work, 10 sec rest = 1 round) 5 yard shuttle runs and pushups.   It was as usual much more brutal then it sounds.  Thankfully I didn't keep track because those pushups got pretty pathetic.  Jerrod and I had a great time at SFXfit, and I highly recommend seeking out a good coach to help you work through new lifts/weaknesses that you might have.  Amazing how fast it accelerates the learning curve.  No replacement for good coaching!  Thanks Boz!!

Then came home, had dinner and on a whim joined Josh and Alex in a search for a new 1 rep max...

Bench Press 

120 x 5

135 x 3

155 x 1

175 x 1 (PR + 10lbs)

185 x 1 (PR +20lbs)

Then

Max 53lb Kettlebell Snatchs in 5:00 min:  85

Boy was that a suckfest.  Probably did too much volume today, but oh well it was fun.

Back Squat/Push Press 1-27-09

21 - 15 - 9

Back Squat - 135lbs (75% bodyweight)

Push Press - 95lbs

6:06

This was a good one.  Felt a lot like Fran.  Short and Brutal.

OHS and Elizabeth 1-23-09

Overhead Squat

65 x 5
95 x 5
115 x 3
135 x 3
145 x 3(PR)
155 x 2 PR (failed on 3rth rep)
155 x 3 (PR)

Elizabeth

21 - 15 - 9
135lb power clean
Bar Dip

10:50 (PR)

Compare to 11-21-08 with 115lb power cleans and bar dips.  Most dips I put my foot down for help out of the bottom: 8:34

Very pleased with my dips today.  I didn’t put my foot down once.  Thats the first time ever in any named WOD.  All reps were clean and full ROM.

Heavy Bag 1-19-09

Uggggh  Felt crappy tonight.  Shouldn't have waited to workout so late at night.

Warmup:  3 rounds: 10 box jump, 7 toes to bar, 10 pushups

Ended up just doing 4 min of work on the Heavy Bag Tabata style.

Did about 20 handstands and then 1 min 30 sec total of handstand holds against a wall and called it a night.  Wrists are feeling it a bit.  Going to take 2 rest days...then my Cousin Jerrod and brother Jake fly into town for a nice long weekend of working out and 3 days of snowboarding.  Wahoo!  I'll start my 2nd CFSB cycle after that.  Stay tuned for a Fran battle on Thursday!

Snatch and Row 1-18-09

Warmup:  50 jumping jacks.  20 Handstands, 15 squats

Power Snatch

65 x 5

95 x 3

105 x 3

115 x 3

125 x 3

135 x 3

145 x 1 (PR)

155 x 1 (PR + 15lbs)

160 Failed twice

Compare to my previous PR of 140 x 1 on 1-1-09.

Taught my brother Josh and Alex how to Snatch.  Had planned on doing a real metcon after, but just felt out of it after how long it took with the snatches.  So just did a sluggish row.

500m row:  1:37  

10 min of Handstands

Handstand PR of 4.35 seconds.  I'm no good with handstands, but hopefully they will come along.

California Strength Academy and Tire flips/Pushups 1-17-09

Spent an hour and a half in a private lesson working on power clean technique at the California Strength Academy located in San Ramon where San Ramon Crossfit shares the gym space.  The trainer/lifter who I was privileged to learn from was Martin Pashov "Squat Specialist".  He is Bulgarian and has a 660lb Olympic style back squat.  His father was the bronze winner in Olympic Lifting in the 1980 Olympics.  Enough said!  Learned a couple of good things to start implementing into my clean.  Unfortunately its a bit too expensive for me right now to get private training, otherwise I'd be all over it.  Its definitely a high caliber gym.  6 or so lifting platforms with Pendlay Elite bars, werksan and eleiko bumpers.  Very nice setup with some top notch lifters training there including Donny Shankle "The Giant Killer" who is one of the best 105kilo lifters in the US.  He was built like a nasty cross between a mack truck and king kong.  What a beast!  And a nice guy to boot.  When I met him he said "You've come to train with the best!"  There was also a high school kid who was back squatting 445 with a belt.  Some serious muscle walking around that place.

HERE is their website.

I ended up working on my form half the time with 55lbs and half the time with 115lbs.  Did somewhere around 50-70 power cleans.  Uggh.

Then went to a local park and did a fun metcon.

With a partner did:

5 Min AMRAP:

1 300lb tire flip

2 pushups

28 rounds

5 min rest while Josh and Alex did their tire flips

5 min AMRAP

1 300lb tire flip, 2 pushups

1 Pushup shy of 31 rounds

While I flipped the tire my partner was doing 2 pushups and while he flipped the tire I did my 2 pushups.  The timing of that rep scheme worked out well.

Grace 1-15-09 Squat Clean and Thruster/C2B Pullups 1-14-09

1-15-09:

Warmup Up:  10 K2E's, 20 Handstands, 10 squats, Burgener warmup, 95 Pwr Clean & Push Jerk x 10

Grace

30 Power Clean and Push Jerks 135lbs

4:50 (1:43 PR!!)

Woah!  Smoked this one!!  Sub 5!  Felt solid throughout the entire workout.  I'm super excited about this PR on probably my favorite workout. I was looking forward to do this one, thinking about it all day.  Was a little nervous right before the workout, as I felt the adrenaline tingling in my hands just like before a big playoff game.  It helped to be the last of 4 guys to go.  The anticipation built up and was ready to roar at the call of 3-2-1-Go!

Cashout: Pushups 30 - 25 - 20 ~2 min rest in between

12 Muscleups broken/untimed

Compare Grace to 12-21-08 at 6:33

1-14-09:

Warm Up:  10 Toes to bar, 10 air squats, 15 handstands, 10 Cartwheels then Burgener Warmup

Squat Clean

95 x 5

115 x 5

135 x 3

155 x 3

165 x 3 (PR)

175 x 3 (PR + 20)

7 Rounds for time:

5 115lb Thrusters

5 Chest to Bar Chinups

8:00

I've never really do any chinups and what better way to introduce them into the repertoire then chest to bar chinups?  This was a good heavy metcon.  Plenty of pain filled fun.  Got my second large tractor tire today.  It weighs 275-300lbs.  My other tire weighs 375-400lbs.  Stacked on top of each other they stand 34" high and make for a great tire jump.

Lunges, C2B Pullup, Dumbell HPC 1-12-09

Warmup Cacophony:

5 one leg 20" box jumps each leg, 10 Handstands, 30 sec L-sit progression on parallettes, 5 dips, 10 Handstands, 5 KB bottoms up clean and press 35lb, 10 HPC with 2 45lb Dumbells

3 Rounds for time:

30 Lunges with 50lb Sandbag on back

10 Chest to Bar Pullups

10 Hang Power Clean 2 45lb Dumbells

8:26

Rd1 - 2:48, Rd2 - 2:55, Rd3 - 2:44

Still going easy on my back so I didn't want to do any heavy metcons or heavy lifting.  This was a decent one.  Could have gone a little heavier on the HPC.  This is designed to be done with 1/2 your bodyweight but I didn't have 45lb dumbells.  It was more taxing on my grip then I was expecting.  Somehow this is the first time I've ever done C2B pullups.  A little harder then I thought.  Thats not good.  They will definitely become a regular part of my CrossFit diet.

Cashout: 10 Handstands, 1 bar muscleup, 10 Parallettes Handstands, Bear Crawls

OHS 1-11-09

Warmup:  21 Hanging Straight leg raises (waist high), 15 Dips, some air squats

Overhead Squats

45 x 5

65 x 5

95 x 5

115 x 5

135 x 4 (PR)  Failed on 5th rep - Dropped on the way up

145 x 1

155 x 1

165 x 1 (PR)

170 x 1 - Josh called the depth as parallel

170 x 1 - Failed - Dropped on the way up

Annoying to get called on depth on the first 170 attempt.  I felt pretty solid on it and could have gone deeper.  Coulda, shoulda, woulda.  Oh well.  Next time I'll have it and maybe 175.  Creeping up on my goal of bodyweight x 1 (180lb)!!

500m Row - 1:42  I was shooting for 1:32 to hit my goal.  I went out hard, holding the pace at the 1:32/33 range.  With about 175-200m to go I had slowed down a lot and had a major character failure.... I knew I wasn't going to hit 1:32 and was on track for 1:35-1:37 range.  Josh and Alex started yelling at me so I finished up sheepishly.  Truly pathetic.  Once again underestimated how difficult a 1:32 row would be for me, especially since I haven't been rowing much at all.  I think next time I should set the pace boat at 1:35, try and hold it there and kick it hard at the end to try and sneak in under 1:35.

Kettlebell Shenanigans 1-9-09

I got some new Kettlebells yesterday.  Another 35lb and 53lber.  Also got a 62lb, 70lb and 88lber.  Saweeeet!  Still on my CrossFit Strength Biased rest week so I just played around with the new iron.

Turkish Get Up - from floor to standing and back down to floor with each arm = 1 rep

35lb x 2

44lb x 2

53lb x 2

62lb x 2

70lb x 2 Got it right handed. Got it once with my left arm then failed twice on the way down with left arm

88lb x 1 with right hand stood up but failed on the way down.  That sucker was heavy!  Almost got it.  Didn't try with left arm.

Two 53lb KBs Power Clean 3 sets of 5

KB Power Clean and Jerk

53lb x 2

62lb x 2

70lb x 2

88lb x 2 -  Right arm only.  Failed twice with left arm at the rack.

KB's are good, clean fun for all you hard living comrades.  If you don't have any you should go out and get a truckload of them.  It's official... I have the Kettlebell bug!

Death by Pullup 1-8-09

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute . . . continuing as long as you are able. Use as many sets each minute as needed.

14 rounds + 14 pullups.  Missed 15th rep by one second!  Doh!

Compare to 7-3-08 where I barley got 14 rounds in with 3 seconds to spare

Not real pleased with this.  Was hoping for a better performance here.  Pullups used to be a strength of mine.  But I haven't included them in nearly enough workouts recently.  For a year of Crossfit under my belt I should be further along with them.  

Tabata Squats/Muscle Ups 1-7-08

Taking it easy this week before the start of 2nd Cycle of CFSB

Chose to do a workout from the CrossFit Journal Issue #08 - April 2003 article [i]How Fit Are You[/i]?:  

4:00 min Tabata Air Squats - 23 - 22 - 21 - 20 - 19 - 19 - 18- 16 

10 Sec rest 

4:00 min max Muscle-Ups* - 10  

*Muscle-Ups were done with bent arms, not completed with arms locked and hands turned out  

Score is found by multiplying lowest number of air squats by muscle-ups  

16 x 10 = 160  

This didn't even rank on the Journal article's ranking system. The lowest score recognized was 180. Had I gamed the squats and paced myself at 18 or 19 throughout, I would have fared better according to this scoring system and I'd have made it on the board with a score of 18 or 190. But I ended up with a greater overall number of squats and I was pleased with my effort at going for broke from the gates and not looking back. Nearly there. On the last set of squats I started letting my upper body lower at the bottom of some of the squats far too much due to what I believe was midline fatigue. Anyone else noticed this as a common issue? 

What a brute!

Check out the article for 4 other killer workouts that when combined are as good a test as any in determining one's fitness level. Pretty brutal to even get to the point where you make it onto the ranking system.  

Cash Out - Max Toes to Bar - 22 .... Weak sauce. Break in character caused me to stop there.

See the article here:  http://www.crossfit.com/journal/library/08_03_How_Fit_Are_You.pdf

Weighted Ring Pull Ups 1-5-09

Taking it easy for a recovery week.  And chose a workout to not stress my low back.

Warmup:

2 Rounds

2:00 min jumping jacks

10 Handstands

10lb x 1

20lb x 1

30lb x 1

35lb x 1

40lb x 1

45lb x 1

50lb x 1

55lb x 1

60lb x 1

65lb x 1

70lb x 1 - Failed...Got 90%, just not the last final couple of inches

Missed my straight bar pullups PR by 5lbs which I got on 7-30-08

2 sets of 30lb x 5

Cash Out:  Max Skin the cats on Rings - 34

Front Squat and Deadlift/Dips/Box Jumps 1-4-09

End of CrossFit Strength Bias (CFSB) Cycle 1 Week 6

Front Squat

45 x 8

95 x 5

135 x 5

155 x 3

170 x 1

185 x 1

200 x 1 (PR)

210 x 1 (PR)

225 x 1 (PR)

230 x 1 (40lb PR)

5 rounds for time:

7 Deadlifts 225lb

7 Bar Dips

7 Box Jumps 36"

10:02

This was a pretty good one.  First round unbroken in 54 sec.  Finished third round at 4:32.  Last two rounds took 5:30.  Tweaked my low back on the second to last deadlift.  Hopefully its not too bad.

Shoulder Press and KB/Sandbag 1-3-09

Shoulder Press

45 x 10

65 x 5

95 x 5

105 x 3

115 x 1

125 x 1

130 (failied twice)

127.5 (failed)

Ughhh.  Was really hoping for a PR in this.  Its so hard for me to improve on my shoulder press.  After 5 weeks of focused work with it and some PR's in the 5 rep range, I was thinking I might hit 130 today.  Nope.  Bar stopped at about my nose and refused to budge.  Attempt at 127.5 was even weaker.  

1 Min max 1.5 Pood one armed Snatch (either arm)  - 24 reps

1 Min max 35lb Sand Bag halfmoons - 21 reps

1 Min max 1.5 Pood one armed Snatch (either arm) - 10 reps

1 Min max 35lb Sand Bag halfmoons - 16 reps

1 Min max 1.5 Pood one armed Snatch (either arm) - 10 reps

See a video of what a Sandbag halfmoon is HERE.

That metcon completely sucked.  I didn't bring it to the gym today.  Emotionally drained and tired from a lack of sleep from being at the hospital for 3 days.  I don't know if it was just a lackluster day or if the movements were too similar, or if the KB weight was too heavy, but I died hard in the second round of snatches and didn't recover.  Thats also the risk when you make up your own WODs.  Its fun, but a bit risky.  I'd like to keep working in some different types of movements like sandbag work and different KB work that isn't your standard mainpage crossfit material.  A little more focused towards MMA fitness that prepares you well for a fight.  Working my grip strength is a good idea.  Some rounded back type work is a good thing.  Training for the real world when you aren't going to be able to use 'proper' form when lifting a 250lb stoopid drunk off the ground in cuffs who is refusing to stand up while drooling chunky barf all over himself with wet piss stains in his pants.  Should probably peruse the crosspit stuff and use some of it.  Don't get me wrong, I LOVE all the barbell work, but its good to mix things up.  Its all about the Black Box baby.

Power Snatch 1-1-09

Power Snatch 

65 x 5

95 x 3

105 x 2

115 x 2

125 x 1

135 x 1 

140 x 1 (PR)

Didn't have much time at all today.  Planned on doing a metcon, but didn't have enough time.  The program called for front squats, but yesterday did those heavy squat cleans and 190 was a 15lb front squat PR as part of the squat clean.  Didn't think I should try front squats after that.  Attempted shoulder presses but at my first work set of 95 x 5, felt weak and decided to just snatch instead.  At least I got some work in today.  The last snatch was the ugliest thing you ever did see as I caught the bar with arms totally bent over my head and just then muscled it up from there.  Wow was it pathetic.  Really need to keep on working on these and develop the ability to commit to getting under the bar into a good OHS when it is heavy.  That is just not clicking yet.

Squat Clean Jerk and Pullups 12-31-08

Squat Clean and Jerk

95 x 5

115 x 3

135 x 2

155 x 2

165 x 1

185 x 1 (25lb PR)

190 (Failed Twice.  Failed on the jerk)

Failed on the jerk portion of the lift.  So that makes it a Squat Clean PR of 190lbs x 2.  Cool.  Just barely missed the second jerk attempt by not quite locking out my elbow.  Doh!  I'll definitely get it next time.

Inspired by TexasPatrick from BrandX:

7 Squat Clean and Jerk 135lbs

21 Pullups

5 Squat Clean and Jerk 145lbs

15 Pullups

3 Squat Clean and Jerk 155lbs

9 Pullups

6:37

That was a fun heavy metcon.  A little different by adding weight with each set of clean and jerks.  Good way to bring in the new year with a big Squat Clean and Jerk PR which is also 5lbs over my bodyweight.  Sweet!

Deadlift and Boxjumps 12-29-08

Deadlift

255 x 5

285 x 3

315 x 1

335 x 1

355 x 1

375 (failed)

365 x 1

150 Boxjumps 20"

5:23

First time Josh has ever beat me in a workout.  He got 5:04.  Good job brother.  But I have to point out that I squatted heavy yesterday and deadlifted right before the box jumps...so obviously that's the only reason he beat me, right?  Nah...you are doing great and making good progress.  I gotta keep working hard so you don't overtake me.

Tied my best deadlift while keeping a reasonably straight back.  I wasn't expecting too much with my single rep max because I haven't been PR'ing recently in the 5 and 3 rep range due to a reset caused by form.  Hopefully it will come after the next 6 week cycle of CFSB.  Attempted a HSPU against a wall but that soo wasn't going to happen.  Need to work some negatives into my cashouts.