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

Saturday, August 27, 2011

WOD

20110827

“Rankel”
AMRAP 20 Minutes
6 Deadlift (225/155)
7 Burpee pull-ups
10 Kettlebell swings, (70/53)
Run 200 meters




4 + 13 and 1/4…
I did 115#…and 4 burpees pullups RXd then 3 burpees/3 pullups w/ red band per round…KB at 35#…and last lap I only made it about 1/4 to 1/3 of the way before we ran out of time.


Wednesday, August 24, 2011

WOD

20110824
Bench Press
5-5-5
70-70-70
Row 300m
30 Box Jumps (24/20) - I used 5 45# plates
30 Hand Release Push-ups (done on knees)
Row 200m
20 Box Jumps
20 Hand Release Push-ups
Row 100m
10 Box Jumps
10 Hand Release Push-ups

Time 9:00

Monday, August 22, 2011

WOD

20110822
Squat

3-3-3-3 (80% 1RM +5lbs)
125 across the board
4 Rounds
6 Unbroken Hang Squat Clean (135/95) - I did 75#
8 Unbroken Ring Dips (first set 8, all others 6 and placed toes on box for assistance)
10 Unbroken Toes to Bar (I did knees to somewhere in the middle)
Time: 10:21



Thursday, August 18, 2011

WOD

20110818
Deadlift
3-3-3-3-3
I did all sets at 155...last week, that was really hard. This week, it seemed easy! Must be the set position and breathing technique Jon taught us in our oly class.

5 Rounds
5 Power Cleans (155/105) I used 75#
5 DB Push-Press (45/30) I used 20#
5 Chest to Bar Pull-ups No bands!!
5 DB Lunges (45/30) Same 20# DBs
Time 9:47
THIS WAS THE FIRST TIME EVER I DID SEVERAL POWER CLEANS AT 75# IN A ROW!!!!!


Wednesday, August 17, 2011

Olympic Lifting Class

20110817

I missed the first day of class (Monday), but today we reviewed everything from Monday and worked on overhead squats (pushing pelvis forward, knees apart at bottom of squat). We also worked on pressing snatch balance and heaving snatch balance.

Homework: 50 reps of any combo of OHS, PSB, and HSB

Tuesday, August 16, 2011

WOD

20110816


Weighted Pull-ups
3-3-3-3
I did my first three with 5# weights, then the coach told me to do strict pullups. I got my first strict pullup with my palms forward! Mebbe my lats are gettin stronger!
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (70/53)
Burpees
Pull-ups
I scaled by starting with 9-8-7...
And I did 35# KB swings (I need to buy a 45# one to meet in the middle on these heavy days)
And I used orange and yellow bands on most pullups.
11:23

Thursday, August 11, 2011

WOD

20110811


Deadlift
3-3-3
155-155-attempted 165 twice...only got it up once....155
5 Rounds
5 Front Squats (185/125)
5 Weighted Pull-ups (50/15)
Post loads and times to comments.
Time 6:24 with 75# FS and red band strict pullups.

Wednesday, August 10, 2011

WOD

20110810
5 Rounds:

1 Press
2 Push-Press
3 Push-Jerk
Rest as needed.
Take no breaks between movements, only after each set.
55-65-65-70-70
3 Rounds:
20 Box Jumps (24/20) (I stepped vs jumping on rounds 2 and 3)
15 10 ft Wall Balls (20/14) (used 14# ball but only hit the 10 ft target the first three or four wallballs)
10 Ring Rows (I did at about a 40 degree angle)
6:10

Monday, August 8, 2011

WOD

20110808


Front Squat
2-2-2-2
115-115-115-115
21-15-9
Overhead Squat (115/75)
Bastards
I used 55# on OHSes...time was 10:12. Broke OHSes into 16/5 then 8/7 then I gutted out the last nine.

Saturday, August 6, 2011

WOD

20110806

“Eva”
5 Rounds
Run 800m
30 KB Swings (70/53)
30 Pull-ups



4 rounds 35:30
Happy to use the 800m runs as my recovery time…KB swings at 35# and was excited to group them pretty well..fell apart on pullups. Did first round with two red bands. Second round with purple…Then did 15 w/ purple and switched to ring rows. Thought my hands were gonna rip.
Good times.

Friday, August 5, 2011

WOD

20110805

5 Rounds
7 Ring Dips (scaled each exercise to 5 reps and did pushups instead of ring dips)
7 Thrusters (95/65) (I did 45# due to my snatch limitations)
7 Power Snatches (95/65) (also 45#)
7 Burpees
7 Box Jumps (24/20) 4 45# plates


Time 10:05

WOD

20110804

Snatch
3-3-3-3
I did sets of two and stuck to 35#

5 Power Cleans (I did 65# - thought it was 75 - bad math)
10 HSPU (I subbed 15# sitting DB presses throughout)
4 Power Cleans
8 HSPU
3 Power Cleans
6 HSPU
2 Power Cleans
4 HSPU
1 Power Cleans
2 HSPU

4:01

Monday, August 1, 2011

WOD

20110801

Squat
5-5-5
115-125-125

5 Rounds
5 Power Cleans (165/110) - I did 65# since my clean notoriously sucks
3 Front Squats (165/110) - 65#
1 Jerk (165/110) - 65#

Time 5:12