This is a blog to track my progress in Crossfit.

Cardiorespiratory endurance, stamina, strength, power, speed,
flexibility, agility, accuracy, balance, and coordination: you're as good as
your weakest link.

- Crossfit Founder Greg Glassman

Thursday, October 21, 2010



Squat Clean
3-3-3 (85-85-90(F) - I did one rep at 90, then couldn't get it up again. It's all in my brain...and maybe half because I had absolutely no protein today. (Bad, bad nutrition day for me. Starbucks coffee and a Green Machine juice (sugar)...Dunkin Donuts coffee and a donut w/ the creamy - Bavarian - stuff inside (the name of it escapes me...)...pretzels...Peanut M&Ms...YUCK!)

3 Rounds:
5 Clean and Jerk (I did 65# but RXd was 95. Will try 70# next time.)
7 Chest To Bar Pull ups (red band)
9 Box Jump (20 inch)

Time 6:03

Wednesday, October 20, 2010



Push Press

5-5-5 (post lowest set) 55-65-70

30 DB Single Arm Snatch (35/25 - I used 15# and should've used at least 20#)
30 Sit Ups
15 Ring Dips
20 DB Single Arm Snatch
20 Sit Ups
10 Ring Dips
10 DB Single Arm Snatch
10 Sit Ups
5 Ring Dips

6:54 using black band. Also, the last set of 10 single arm DB snatches, I had gotten to 7 when I realized I'd not done my left I did 14 to stay balanced.

Monday, October 18, 2010



High Bar Back Squat

3-3-3 (105-125-135)

4 Rounds:
1 Minute AMRAP DB Hang Squat Cleans (20#)
1 Minute AMRAP DB Push Press
1 Minute Rest

104 reps.

I should've tried RXd at 25# w/ the dumbbell. Next time.

Friday, October 15, 2010



Snatch Balance
2-2-2-2-2 (60% of your 1RM snatch) Worked on speed with 12# bar, then 22#, then 35#. Still fastest with 12# bar...need to make it habit and freak out less. Get out of my own brain.

Keep the sets of snatch balances at 60% in order to really focus on being fast and aggressive getting under the bar.

3 Rounds:
3 Power Snatches (55#)
10 Bastards (Burpees with lateral jump over your barbell)


Thursday, October 14, 2010



Clean and Jerk
Take 20 minutes to work up to a new 1RM
New 1RM of 90#. Tried 95, but couldn't get it past my hips. It's mental. Jerks were split jerks. Cleans were squat cleans. Need to work on getting under bar on the jerk vs doing a "nice little push press," as Brian explains it.

Kettlebell Swings, 1 pood (35#)
Pull-ups (black band for 1st 21, black and red for next 15, then black only for last 9)

Total time 6:32

Wednesday, October 13, 2010



Brian video'd it. I'm in the first two seconds. I'm in the front on the left.

Bench Press

3-3-3 (55-65-70 (F on 2nd rep)

Then metcon for time:
Barbell Lunges (65# – barbell can either be racked in the front or back position - I did back rack, then front, then back. Back was definitely better, as my form got very wobbly in the lunge and it was easier to keep good form from the back rack position.)
Box Jumps (16#)

Total time: 5:30

Monday, October 11, 2010



Front Squat
1-1-1-1-1 (115-135(F)-135(F)-125-135(F))
125 was my PR in April...wanted so badly to beat it. Next time!

8 Rounds Each:
Tabata (20 seconds work/10 seconds rest per round) Sit Ups
Tabata (20 seconds work/10 seconds rest per round) Push Ups

Total reps 141. I did 88 situps total then sucked ass on the pushups. Pushups on knees.

Thursday, October 7, 2010





185 is a 20 pound PR! I should've gotten the 195, but I lost my aggressiveness and I was using too much back, not enough legs.

Take 50% of your highest DL from above and perform:
5 Rounds:
5 Deadlifts (95#)
25 Double Unders

Total time 5:03

Wednesday, October 6, 2010



Push Jerk
2-2-2 (60% 1RM) (50-50-50)
2-2-2 (90% 1RM) (65-65-65)

Then metcon:
3 Rounds:
1 Min Hang Power Cleans (50#)
1 Min Front Squat (50#)
1 Min Push Press (50#)
1 Min Rest

Weight should be light enough that near constant movement is possible. If you will have to break multiple times in one minute, scale weights.

(Courtesy of Crossfit Invictus)

Total reps was 134 (50 for round 1, 43 for round 2, 41 for round 3).



Muscle Up Practice: Accumulate 15 Muscle Ups or Muscle Up Progressions
I did sets of 2 pullups then 2 ring dips. Ring dips were with thin black band. Probably did about 8 sets in 13 mins.

4 x 800m Runs
Rest as needed in between efforts

3:29 / 3:26 / 3:22 / 3:11