Saturday 12.31.11

Warmup:
-Dynamic Shoulder Stretching
-Front Squats: 85x5, 115x5, 135x5
-Strict Press: 45x5, 60x5, 75x5

Strength:
(65% x 5, 75% x 5, 85% x Max Reps)

Front Squat: Training Max - 248
-162x5, 186x5, 211x10
Strict Press: Training Max - 135 
-88x5, 102x5, 115x7

Conditioning:
After a guy's night out last night, I figured it would be most beneficial to my training to maximize my strength efforts in order to reap the full benefits of the caloric intake from the previous evening.  Either that, or I have a food hangover.  Either way...no conditioning today.  EPIC FAIL.

*UPDATE*
Mike C. came into the gym and politely reminded me that I owe him 100 burpees because the Jaguars had less wins than the Raiders this year, so...

100 Burpees for time:
7:57

Thursday 12.29.11

Warmup:
-500m Row (1:46)
-Dynamic Shoulder Stretching
-3 Position Snatches (Power Snatch, Hang Snatch, Snatch): 45, 75, 87, 97, 108
-Deadlifts: 151x5, 194x5, 238x5

Strength:
(65% x 5, 75% x 5, 85% x Max Reps)

Deadlift: Training Max - 431
-281x5, 324x5, 367x2
Weighted Chinups: Training Max - 104 
-68x5, 78x4 (failed 5th rep), 89x2

I am going to have to adjust the training max on my chinups.  Because of the relatively low max compared to other lifts, there just isn't much variance in the sets, and clearly the percentages were too high to get the full amount of reps in.  I may have to adjust deadlifts as well....not sure if I had a bad day or if my deadlift has suffered because it hasn't been a huge focus in the past few weeks.

Conditioning:
10:00 of "Filthy Fifty":
-50 Box Jumps @ 24"
-50 Jumping Pullups
-50 Kbs
-50 Walking Lunges
-45 Knees to Elbows

I was at about 6:30 when I started the K2E and my workout just stalled.  I may need to work on these, eh?

Wednesday 12.28.11

Warmup:
-500m row (1:56), then 3 rounds of:
-5 Clapping Pushups
-5 Strict Pullups
-5 Wallballs
-5 GHD Situps

Back Squat: 100x5, 128x5, 157x5
Bench: 72x5, 92x5, 112x5

Strength:
(65% x 5, 75% x 5, 85% x Max Reps)

Back Squat: Training Max - 284
-185x5, 213x5, 242x8
Bench Press: Training Max - 205  
-132x5, 153x5, 173x7

Conditioning:
"Condensed GI Jane"
-Max Burpee Pullups in 10:00 (Bar approx 6" above reach)
77 Reps.

Friday 12.23.11

Warmup:
-Burgener Warmup
-3 Position Clean: 90#, 113#, 135#

SWOD:
-Power Cleans: 158x3, 180x3, 203x3
-Weighted Pullups: 3@63#, 3@72#, Max Reps @ 81# (3 total)

Metcon:
"Swat Ops Gone Bad"
Pullups, Situps, Pushups, Squats for Rounds of:
-1 minute
-45 seconds
-30 seconds
-15 minutes
349 Total Reps

Thursday 12.22.11

Warmup:
-200m run
-Foam rolling and various stretches
-Strict Press: 45x3, 65x3, 85x3

SWOD:
Strict Press: 95x3, 108x3, 122xMax Reps (5)

Metcon:
Tabata Mash-Up of:
-Double-Unders
-Ring Pushups

26 Double Unders + 8 Ring Pushups for a low score of 34.

Wednesday 12.21.11

Warmup:
-Bench press: Empty Bar x3, Random amounts of broad jumps, sprints, toes to bar, and a row

SWOD:
Bench Press: 158x3, 180x3, 203 x Max Reps (4)

Metcon:
"Jackie":
-1000m Row
-50 Thrusters @ 45#
-30 Pullups
8:08

I felt like I was well on my way to a PR in Jackie when some dude decided to pound on the door of The Compound incessantly for 5 minutes.  I finally decided to let him in thinking it was an emergency, but no, he wanted to check our breaker box for a light that went out.  Lost some needless time....oh well, I will get "Jackie" next time.

Tuesday 12.20.11

Warmup:
-Burgener Warmup

SWOD:
Snatch Grip Deadlift Shrugs: 135x3, 165x3, 185x3, 205x3, 225x3
Snatch 1RM: 95, 105, 115, 125, 135, 145x0 (fail 4x)

My biggest issue with snatching is catching the bar in the proper position.  My torso wants to lean forward during my full snatch, so when i try to get the bar directly over my head, it's too far forward and causes me to dump the bar.  I will be focusing heavy on the snatch balance to get my bar position down better.

Metcon:
Every minute on the minute for 10:00
-Perform 3 kb snatches (each arm, @ 53#)
-Max rep box jumps @ 24" for the rest of the minute
152 box jumps.

Thursday 12.15.11

Warmup:
-Back Squats: Empty Bar x 6, 135x6, 185x6

SWOD:
-Back Squats: 5x6 @ 75% 1RM (237#)

Metcon:
10:00 AMRAP of:
-20m Bear Crawl
-5 Tire Flips (#4 Tire)
-10 Strict Burpees (6-point with one foot vertical jump to terminate each rep)
4 Rounds + 20m Bear Crawl

Today was supposed to be my heaviest olympic lifting day of the week, but I woke up feeling like I had been hit by a truck.  It took all my energy to drag myself in.  I should have taken the day off, but with the prospect of 4 days off ahead of me, I couldn't stand to take a rest day heading into it.  So take the results (and the workload) for what they are.

Wednesday 12.14.11

Warmup:
-Bench Press: 45x10, 135x5, 165x3
-Deadlift: 45x10 (stiff-legged), 135x3, 225x3
-Power Clean: 45x5

WOD:
"Linda" aka "3 Bars of Death":
10-9-8-7-6-5-4-3-2-1 of:
-Bodyweight Bench Press (180#)
-1.5x Bodyweight Deadlift (275#)
-3/4 Bodyweight Power Clean (135#)
24:38

I haven't done a metcon over 10 minutes in quite a while, and I was feeling the need to work a little longer today.  So I decided to combine my strength work and conditioning into one...BAD DECISION.  This WOD seriously crushed me. I'm borderline disabled at this point.  One more day until my 4 days off....

Tuesday 12.13.11

Warmup:
-Burgener Warmup
-3 Position Snatch w/ Empty Bar
-3 Position Snatch @ 75#

SWOD:
-3 Position Snatch + 2 Snatch Shrugs @ 102#, 2 cycles (rest between each cycle), 3 Cycles @ 108# (rest between each)
-3 Position Clean @ 175#, 2 cycles (rest between), 3 Cycles @ 188# (rest between)
-Box Jumps: 3x5 @ 42"
-Chinups: 3x10 @ 5#

Metcon:
10:00 AMRAP:
-15 Power Snatches @ 75#
-30 DU
6 Rounds + 1 Snatch

Monday 12.12.11

Warmup:
-Chasing my daughter around The Compound for about 10 minutes
-Strict Press 45x5, 75x5

SWOD:
-Strict Press (Working weight = 135): 88x5, 102x5, 115xMax Reps (6)

Metcon:
10 Minute AMRAP of:
-5 Strict Pullups
-7 Push Press @ 65% Bodyweight (120#)
-9 Toes to Bar
6 Rounds + 3 Strict Pullups.

Whether it was the late night workout in the extreme cold, the five days off, or chasing my daughter around during the WOD, I just didn't have it tonight (did that cover all my excuses?).  Heavy Olympic lifting day tomorrow.  Let's hope that turns out better than today did.

Tuesday 12.6.11

Warmup:
-Burgener Warmup w/ Empty Bar
-Clean Complex (Power Clean, Hang Squat Clean, Squat Clean): 135#, 165#
-Rack Jerks: Empty Bar x3, 95x3, 135x3

SWOD:
-Clean Complex: 188x2, 200x3
-Rack Jerks: 2x3 @ 158, 3x3 @ 168
-Clean Pulls: 2x3 @ 238, 3x3 @ 250
-Box Jumps: 3x5 @ 44"

Metcon:
10:00 AMRAP of:
-4 Power Cleans @ 175#
-8 Pushups
-12 Situps
10 Rounds

Monday 12.5.11

Warmup:
Bench Press: Empty Barx10, 115x5, 135x5

SWOD:
Bench Press: 150x5, 170x5, 190xMax Reps (5)
Ring Dips: 3x10 @ bodyweight

Metcon:
10:00 AMRAP of:
-10 Plyo Pushups
-40 yard shuttle sprint
10 rounds + 5 pushups

Sunday 12.4.11

Warmup:
-Static Shoulder Stretching
-Burgener Warmup w/ PVC
-3 Position Snatch: Empty Bar, 75#

SWOD:
-3 Position Snatches (Power Snatch, Hang Snatch, Snatch): 95#, 3 @ 102# (rest between each rep), 95#
-Snatch Balance: 2x3 @ 81#, 3x3 @ 88# (working on quick transition under the bar, balance, etc, so low weight)
-Back Squat: 5x3 @ 252#
-Clean Shrugs: 5x5 @ 300#
-Back Extensions: 15, 12, 10
-Knees to Elbows: 10,10,10
-Chins: 10,10,10

WOD:
"1/2 Tabata Fight Gone Bad" - 4 intervals of 20 seconds work, 10 seconds rep for each movement (10:00 total):
-Wall Balls, 20#
-SDHP's, 75#
-Box Jumps, 20"
-Push Press, 75#
-Row, for Calories

209 Reps.

My new work schedule is 4 days on, 4 days off, so you'll see some gaps in my posting.  I felt really fresh today coming off 4 rest days.  We'll see how I feel after my 4th straight day of heavy lifting...

Monday 11.28.11

Warmup:
-400m run

2 Rounds of:
-5 Strict Toes to Bar
-5 Attempts at Max Length L-Sit (2-3 seconds per attempt)
-20 yard Shuttle Sprint

-Push Press: 75x5, 95x5

SWOD:
Push Press: , 115x5, 135x5, 155xMaxReps (4)

Metcon:
10:00 AMRAP of:
-400m run
-21 Hang Squat Cleans @ 115#
-12 Ring Dips
1 Round + 400m run + 18 Hang Squat Cleans

Sunday 11.27.11

Warmup:
-Burgener Warmup
-3 Position Snatches with 45#,75#

SWOD:
-Snatch: 95x2, 102x2, 108x1, 115x1, 108x1, 115x1
-Clean and Jerk: 147x2, 158x2, 168x1, 179x1, 168x1, 179x1
-Front Squats: 2x8@179#, 7,7,6 @ 207#
-Snatch Shrugs: 5x8 @ 156#
-Strict Knees to Elbows: 3x10
-Back Extensions: 15, 12, 10

Metcon:
I ran out of time.  The SWOD portion of the workout took me nearly 90 minutes.  I will work in a metcon on my "off day" tomorrow to make up for it.

Saturday 11.26.11

Warmup:
Bench Press: 45x5, 115x5
Weighted Ring Dips: Bodyweight x5, 25x5

SWOD:
Bench: 145x5, 165x5, 190xMax Reps (6)
Weighted Ring Dips: 53x5, 61x5, 69xMax Reps (3)

Metcon:
10:00 AMRAP of:
*5-4-3-2-1 116# Atlas Stone to Shoulder
*50ft Bodyweight Sled Push
1 Round + finished set of 2 stone to shoulders.

Friday 11.25.11

This is about how happy Brad and I were to be back together working out today.

Warmup:
-500m row
-Burgener Warmup with 45# Bar

SWOD:
-3 Position Cleans (Power Clean, Hang Squat Clean, Full Squat Clean): 2 cycles @ 160#, 4 cycles @ 172# (rest between each cycle)
-Clean Pulls: 5x6 @ 225#
-Back Squats: 8,8,6,6,5 @ 221#
-Box Jumps: 3x5 @ 42"
-Chinups: 2x10

This is part of my 12 week Olympic lifting cycle.  Although my traps are sufficiently smoked pretty much every day, my technique and strength is getting better.  The back squats almost killed me though.

Metcon:
10:00 AMRAP of today's gym WOD, scaled up:
-10 SDHP's @ 115#
-20 Double Unders
8 Rounds + 5 SDHP's

With the large volume of work during the SWOD's, I'm focusing on capping all my metcons at 10:00.  The goal is to be able to scale up the weight whenever possible, but keep the workouts short enough that I can work at maximum intensity for the entire WOD.  I have yet to finish one unbroken yet.  I may never do it.  But I feel like the intensity of my workouts has been much better.

Sunday 11.13.11

Today I am embarking on the start of a 12 week Olympic lifting program designed by Mike Burgener (of "Burgener warm-up" fame).  My snatch and jerk numbers fall way behind my other lifts and I decided to mix it up and address this problem over the course of the next 3 months.

Warmup:
"Burgener Warmup"
Power Snatch/Hang Squat Snatch/Snatch @ 45#, 75#

SWOD:
-Power Snatch/Hang Squat Snatch/Full Snatch: 2 reps @ 95#, 3 reps @ 102#
-Snatch Balance: 2x3 @ 73#, 3x3 @ 80# (50/55%)
-Back Squat: 8,8,6,6,5 @ 237#
-Clean Shrugs: 5x5 @ 282#
-Back Extensions: 3x10
-Situps: 2x25
-Chinups: 1x10

These numbers seem pretty random, but the program is set up specifically to work off percentages of my 1RM (145# Snatch, 245# Clean, 210# Jerk).  The snatch balance numbers were supposed to be based on 70/75% of my 1RM snatch, but it just felt too heavy.  Obviously my snatch numbers are pretty weak.  Let's hope this program changes that.

Metcon:
-Max Reps of "Woman-Makers" in 6 minutes:
38 reps @ 40# dumbbell

Most of my focus during this Olympic lifting cycle will be strictly on the lifts.  However, I will be throwing in 6-8 minute AMRAP's at the end of each session.  This will allow me to focus strictly on keeping my intensity extremely high, and won't burn me out too much for my next lifting day.  Now before you guys make fun of me for the "Woman-Makers", its a burpee with a dumbbell in one hand, then finished off with a one-arm snatch, and then a push press.  BRUTAL.

Diet:
-1 Protein Shake (Whole Milk, Whey Protein, Peanut Butter, Ice)
-3 pieces of chicken, sweet potato fries, 1 cup veggies, 1/4 avocado, diet soda
-Package of Turkey Lunch Meat
-2 Handfuls of Trail Mix
-Handful of Shredded Cheddar Cheese
-4 Pieces of Chicken, 2 cups of sweet potatoes
-Tons of Water

Monday 11.7.11

After a ridiculously long post about how I was going to start blogging my food...I stopped blogging my food.  I will do my best to not let that happen again.  So here goes Monday:

-Protein shake (milk, whey, peanut butter, ice)
-Handful of cashews
-Large bowl of steak, peppers, and rice
-4 pieces of chicken, sweet potato fries, bowl of veggies, corn tortilla at El Pollo Loco
-1/4lb bacon, 3 eggs, and bag of vegetables
-2 Diet Sodas and tons of water!

Sunday 11.6.11

Sunday is typically an off-day for me, but I am trying to spend more time at home during the week, so even though I'm torched from Oly-lifting yesterday...I'm back at it again!

SWOD:
Snatch Complex (1 Power Snatch, 1 Hang Squat Snatch, 1 Squat Snatch)
1 Complex on the 2-minute mark for 30 minutes:
65,65,75,75,75,80,80,85,90,90,95,95,95,100.100.

I know, I know, the weight on these snatches is incredibly light.  But I worked with Matt on some snatch technique he learned at his certification last weekend, and I wanted to really focus on getting my form down solid...hence the ridiculously small, gradual increases in weight.

Metcon:
24,18,12 of:
-1-Arm KB Thrusters @ 53# (half reps with each arm)
-Ring Dips
11:37

My goal for this workout was to work strict ring dips throughout.  That went out the window about halfway through the first round when I started kipping like crazy.  After heavy front squats yesterday, the kb thrusters really took their toll on me.  This is the start of my week of programming, so let's see how much I bitch about the workouts that I actually had control over!

Saturday 11.5.11

Today was strictly an Olympic lifting day for me.  Normally Saturday is Strongman, but I was the only one in the gym this morning, and just didn't have that level of self motivation that Strongman usually requires.

SWOD:
Front Squats: 95x5, 135x3, 185x3, 225x2, then 245x5x3
Power Cleans: 95x5, 135x3, 165x3, 185x2, then 210x5x3 (PR)

It felt pretty damn good to have a day of nothing but heavy lifting (while watching all the clients go through a brutal Saturday WOD, haha).  I am entertaining thoughts of going through an Olympic lifting cycle at the start of 2012 before getting ready for the CrossFit Games Open.  I just need dramatic improvement in this area.

Friday 11.4.11

SWOD:
Deadlifts: 195x5, 245x5, 315x3, 385x3, 425x1, 480x0 (stapled!)

The 5-5-3-3-1-1 scheme is not typically the one I would follow for trying to hit a new PR on my deadlift.  So trying to go for 480# was probably more than a little ambitious. 425# felt very easy, but I didn't have a shot at that 480#.  Oh well...still almost two months until the next Total.

Metcon:
12 min AMRAP of:
15 SDHP @ 95#
15 Bar Facing Burpees
5 Rounds + 13 SDHP

Any WOD with burpees in it is a complete bitch by nature...but bar-facing burpees just manage to take it to another level.  I had some serious failure on the SDHP's in rounds 4-6.  Another silent killer of a WOD programmed by Matt.

My Diet Day 1

In an effort to both be more accountable and to also show current clients how the coaches are eating on a daily basis, I am going to start blogging my diet.  I find that many members get very eager to jump strictly into the "CrossFit diet" of: eat lean meats and vegetables, nuts and seeds, some fruit, little starch and no sugar.  In terms of lifelong health effects, I have no doubts about this being the optimal prescription to consume my food.  However, in the real world of both daily life and training at The Compound, the strict paleo diet never worked for me.

Most of you at the gym know that I have an incredibly fast metabolism.  And when I tried to go strict paleo, I found that my body weakened.  I was losing weight, my lifts were going down, and I didn't feel nearly as strong.  In theory I was probably a healthier person, but reality painted a much different picture.  So after much consulting, tweaking, consulting again, and re-tweaking, I settled on a diet that works for me in theory, in reality, and doesn't drive me insane to follow either (because I love to eat as much as the next person).  I follow the paleo model, but I make some pretty major changes:

-Dairy is ok (whole milk, whey protein, cheese, plain greek yogurt, sour cream, etc)
-Potatoes are ok (sweet, brown, red, or even INO fries -just potatoes and oil)
-I eat corn/corn products (mainly corn tortillas) and rice, because they are gluten-free
-I try to cheat one meal a week, but if its 2 or 3, I don't sweat it because I know I'm busting my ass in the gym five days a week.
-I drink 64oz of water a day, and add 12oz for every diet soda I consume during that day

For me, paleo made me miserable, and I couldn't fathom the idea that CF was supposed to improve my quality of life, yet I couldn't enjoy food anymore.  Those two ideas just didn't work for me.  So I found a way to still eat pretty damn healthy, keep my weight/lifts up, and not go crazy in the process.  I encourage all our members to tweak and play around with nutrition.  No one way is right for everyone, and you need to find a model that works for you.  However, I do encourage you to start with CrossFit nutrition as a good building block for whichever diet you choose.  I just wanted to put out some information on why I eat what I eat so members can see what coaches are doing, why they are doing it, and how it may apply to them.  With that being said, here goes day one (following days will be posted on with my workout information)...

-Protein shake (whole milk, whey protein, peanut butter, ice)
-Chicken fajitas (bell peppers, marinated chicken, rice)
-Handful of goldfish
-2 handfuls of mixed nuts
-In N Out double-double (protein style) with fries
-2 diet cokes
-88 oz of water

Believe it or not, this is a relatively light day of eating for me.  I was extremely busy and didn't have the time to eat another meal or two like I should have.  You may see a much higher volume in days to come.
-

Thursday 11.3.11

Warmup:
-500m row
-2 rounds of:
-10 Behind the Neck Press @ 45#
-10 Walking Lunges
-10 GHD Hip Extensions
-10 Good Mornings @ 45#

SWOD:
Split Jerks:  95x3, 135x3, 155x3, 170x3, 185x3

I can definitely feel my split jerk improving, both in terms of sheer strength and technique.  But I'm frustrated by the lack of strength/flexibility in my wrists.  Racking the bar and such heavy weights really puts a toll on them and I need to find a way to improve this if I want my jerk to keep increasing.

Metcon:
On the minute for 15 minutes:
1 Power Clean and 2 Split Jerks @ 155#
Completed RX'd.

To dovetail off the above comments...I felt like I could have pushed myself to a little higher weight on this metcon if not for the pain in my wrists from holding heavy weight in the racked position.  I feel like this is really holding me back in terms of increasing my 1RM beyond 210#.  Yet another thing to work on damnit....

Tuesday 11.1.11

Warmup:
-250 row
-15 sec. Samson stretch (each leg)
-15 Bent Leg Reverse Hypers
-15 Ring Rows
-15 Second Handstand Hold

SWOD:
Weighted Chin-Ups:
25x5, 50x4, 70x3, 85x2, 100x1, 110x1, 115x1 (PR)

I started off gauging my rep scheme based on my previous PR for weighted pullups.  I didnt stop to take into account that chinups are a much easier movement to accomplish.  Hence the 3 different attempts at a max effort movement....still a PR though! Although me and Geoff were racing each other all night for the highest total weight, and apparently he beat me by a single pound.  Bastard!

Metcon:
4 Rounds for Time of:
-10 1-arm Kb Snatches @ 53# (each arm)
-10 Clapping Pushups
-10 CTB Pullups
11:47

Talk about an upper body fade.  I have never been able to do 1 armed snatches @ 53# before, so I was please to make it through so many reps in this WOD.  It's amazing how training heavy in general can lead to so many improvements across so many areas.  I still couldn't keep up with Geoff in this workout either.  He humbled me just like the SWOD.  So over getting beat by old men tonight.  Thursday is gonna be a young man's night at The Compound!

Monday 10.31.11

SWOD:
Back Squat: 165x3, 195x3, 235x3, 265x3, 285x3 (last two reps assisted)

Usually I feel awesome for Monday workouts, but after heavy squat cleans on Friday, and heavier sled pulls on Saturday, my legs were absolutely smoked to start the week! I barely hit a single rep at 285#, which is 30# below my 1RM.  Not a super encouraging day in terms of numbers, but I fought hard through the reps so I'll take it.

Metcon:
12:00 AMRAP of:
-5 Thrusters @ 50% 1RM (95#)
-15 Situps
-25 DU's
9 rounds + 5 thrusters + 7 situps

Typically, I wouldn't go so light on the thrusters in a WOD like this.  I thought long and hard about scaling up to 135#, and most weeks I would have.  But with heavy jerks on the horizon later this week (perks of getting the programming early, lol), I decided to stay light today, focus on speed, and gear up to set some PR's later in the week! Either way...this WOD jacked me up pretty good.  Awesome way to start another week of training.

Saturday 10.29.11

SWOD:
Reverse Sled Pulls:
-100 ft @ 90#
-80 ft @ 100#
-60 ft @ 110#
-50ft @ 125#
Rest 7 minutes
-100 ft @ 140
-80 ft @ 155#
-60 ft @ 175#
-50 ft @ 195#
Rest 7 minutes
-100 ft @ 215#
-80 ft @ 240#
-60 ft @ 265#
-50 ft @ 295#

SWOD:
Max Rep Ring Dips x3 (rest 3  minutes between sets)
13,11,11
Max Rep Strict Pullups x3 (rest 3 minutes between sets)
17,10,10

Friday 10.28.11

Warmup:
-400m run
-5 V-Ups
-5 Bent-Leg Reverse Hypers
-3 Jump/Shrug, 3 Hang Power Clean, 3 Power Clean, 3 Clean w/ empty bar

SWOD:
Hang Power Cleans: 85x3, 115x3, 135x3, 165x3, 185x3 (PR), 205x0 (failed 4x to get a single rep!)

It's been a couple months since I've done HPC's in a SWOD, but the last time I did them, 165x3 was a major struggle for me.  So progress is being made.  I really enjoy isolating the clean and snatch from the hang position.  It really forces me to concentrate on full hip extension instead of having that "muted hip".

Metcon:
5 Rounds for Time of:
-Cleans @ 155#
-Kb Swings @ 53#
11:54

I don't know what it is about full cleans, but they are an absolute bitch! My legs are smoked....damn you whoever programmed this WOD!

Thursday 10.27.11

SWOD:
Bench Press: 95x5, 120x3, 140x3, 175x2, 190x1, 190x3x5 (failed 5th rep on 3rd set)

I had worked up to 210x3x5 in my bench press progression, however I felt that I was using way too much "chest bump" and found that my feet were coming way off the ground in order to finish my reps.  In short, I was cheating big time.  So I dropped weight 20# and focused on a strict bench press...and still failed! But it's a much better starting point and I feel much better about my range of motion.

Metcon:
"Mary"
20:00 AMRAP of:
-5 HSPU
-10 Pistols Squats (alternate each rep)
-15 Pullups
5 Rounds + 5 HSPU + 10 Pistols + 1 Pullup

Aside from the pullups, this workout identifies my biggest weaknesses.  No matter how much I work overhead strength on the barbell, my HSPU's are just not improving.  But notice that I haven't been working on HSPU's to improve my HSPU's.  I've been working the barbell to improve them.  Basically I've been looking for ways to avoid my weaknesses.  Pretty pathetic! I need to start flipping upside down and getting my work in.

Tuesday 10.25.11

Warmup:
3 Rounds of:
-10m burpee broad jumps
-5 Pullups
-5 SHDP w/ 70# kb

SWOD:
Deadlifts: 245x3, 285x3, 345x3, 385x3, 425x3 (PR)

My deadlift continues to be the one lift that always feels solid for me.  I'm sure I'll be feeling this in my back tomorrow, but I was pretty happy to being doing over 400# for multiple reps.  I'm hoping to hit 500# by the end of the year for a single rep!

Metcon:
4 Rounds for Reps of:
-Max Reps Ring Dips
-Max Reps Ring Rows
-15 Toes to Bar
-250m Row
15,10,8,7 Ring Dips and 10,7,7,7 for Ring Rows = 71 Total Reps

Typically I try to move through a workout as quickly as possible, but today I was completely focused on full range of motion, quality reps on the dips and rows.  For the ring dips, I didn't allow myself to kip at all, and made sure the top of the ring hit my bicep each rep.  For the ring rows, my feet were elevated to the height of the rings, and I made sure that my hands were able to pull all the way to my chest each rep.  I was happy with the ring dips.  Ring rows are still a bitch! I think my total WOD time was somehwere in the 17 minute range.

Monday 10.24.11

Warmup:
-20 Passthru's with PVC
-20 Leg Swings (forward, backward, side to side, with each leg)

It's amazing that after nearly two years in CrossFit, my hands have to still be almost at the full width of a piece of PVC pipe to do a passthru.  Actually, its not amazing, but rather freaking pathetic.  Overhead mobility and strength needs to be a major focus of mine.  I've just slacked off.

WOD:
Overhead Squats 3x5:
65x5, 95x3, 115x3, 125x2, then 135x5, 3, 2.

I am going to play the excuse game here.  I worked out at home tonight in order to be able to watch the Jaguars on Monday Night Football (12-7 win!).  In order to do overhead squats, I had to snatch the bar into place and I couldn't drop the bar at the end of my working sets because the plates I have at home are steel.  With 135# being close to my 1RM snatch, I was pretty smoked by the time I got the bar into position.  I think in a gym setting, I could have nailed the 3 sets of 5.  That sounds legitimate, right?

SWOD:
10:00 AMRAP of:
-150m Sprint
-Max Rep Pushups
31, 16, 12, 12, 15, 17 = 103 total.

I changed the gym WOD somewhat to work with my desired goals for this week.  With lots of longer WODs going on at The Compound, I wanted to work something a little shorter and more explosive.  My pushups seem to be progressing, and I was able to hold the pushup position for an entire minute during the last round in order to beat my goal of 100 reps

Saturday 10.22.11

Warmup:
50 ft. Yoke Carries:
175#, 275#, 375#, 475#, 575# (fail - I made it all 50 feet, however I stopped about 18 times along the way)

No matter how much my deadlift increases, or how many GHD situps or back extensions I do, heavy yoke carries seems to work a part of my back that I can't seem to target with any other strength movement.  I'm absolutely smoked after these!

SWOD:
"McKenna"
15-12-9
-Atlas Stone Clean and Press (93#)
-Chest to Bar Pullups

I made it 8 clean and presses into the 2nd round (exactly 8 minutes) before having to stop to coach the 8am class.  This is probably my fault for starting a WOD at 7:52 when I am scheduled to coach at 8, but it was still 8 brutal minutes.  I was definitely on pace to beat my previous time, but I'm pretty sure I would have worn down as this WOD went along.  Oh well, I will tackle it again in 8 weeks!

Friday 10.21.11

Warmup;
-400m run
-Burgener Warmup for Snatches

I have to be honest....this was the first 400m run I have done in a long time and it made me feel a lot more tired than I should have.  Might be time to run more I think

SWOD:
Power Snatch 1RM:
65x5, 85x3, 100x3, 115x2, 135x1 (fail), 135x1, 145x1 (fail) 145x1 (PR)

Although my snatch is no where close to where I want it to be, I am starting to feel much more comfortable with this lift the more I do it.  Matt and I tried to push ourselves to failure tonight while keeping our technique tight, and it resulted in a 10# PR.
Metcon:

Every minute, on the minute, for 12:00
-2 Hang Power Snatch @ 75% 1RM (105#)
-4 Burpees

The WOD originally called for power snatches, but I felt like I needed to work on full hip extension with that snatch movement, and I felt the HPS gave me a better opportunity to do so.  I tried to do every round as fast as possible, with rounds ranging from 14-18 seconds.

Thursday 10.20.11

Warmup:
-400m run, then rounds of:
-15 sec Samson Stretch (each leg)
-6 Reverse Bent Hypers
-6 V-Ups
-6 Thrusters (#45)

SWOD:
Push Press 5RM
45x5, 75x5, 95x5, 115x5, 135x5, 155x5, 165x4, 175x2

I was so close to locking out my 5th rep on 165# (which would have been a PR).  I knew I didn't have any shot at hitting 175# 5x, but I figured I could use the little bit of extra strength work, so I knocked out two more reps.  Usually on my 5RM I use a more progressive scheme with a much lighter workload to give myself a better chance to set a PR, but today I was more interested in working overall strength.

Metcon:
15:00 AMRAP of:
-10 Box Jumps (24")
-10 Wall Balls
-10 Toes to Bar
9 Rounds + 6 Box Jumps.

This was about as hard as I've gone at a metcon in a long time.  TK was pushing me every second and I couldn't afford to rest out of fear of him passing me up! Killer WOD tonight

Tuesday 10.18.11

Warmup:
20 Legs Swings (each leg) forward, backward, in, and out.

This warmup had absolutely nothing to do with today's workout, but I felt like my legs needed some loosening and stretching after front squats yesterday, so I listened to my body for once.

SWOD:
Weighted Pullups 5RM:
BWx5, 25x5, 35x5, 45x5, 55x5, 60x3 (fail)

My left shoulder was bugging me after Grace on Saturday.  I'm not sure that it really affected my numbers today, but I'm just noting that it was still bothering me today.  Overall though, I'm pretty happy with these numbers for a completely strict set of pullups.

Metcon:
Strict Pullup Ladder, rest one minute 6-Point Burpee Ladder
10 rounds + 8 pullups, 11 rounds + 11 burpees

Even with the stricter version of these movements, this WOD still took 24 minutes and smoked me! My arms have absolutely nothing left.  So for all you guys who don't think you can get in effective WODs with limited equipment, try this one next time you are at the park.  Rest day tomorrow!

Monday 10.17.11

Warmup:
Front Squats: 100x5, 135x5, 165x3, 200x2, 225x1

SWOD:
Front Squats: 250x3x5 (15# PR!)

Not having squatted last week really had my legs feeling fresh today.  I am still a little surprised I was able to jump 15# for 3x5.  I honestly feel more solid in a front squat than I do a back squat.  Not quite sure how that happens, but I'm gonna roll with it.

Metcon:
5 Rounds for Time:
-20 Overhead Walking Lunges (45#)
-10 Lateral Hops over plate
-5 HSPU
12:38



As much as my programming was called into question for being too tough last week, I'm gonna call out Brad for this workout.  My legs are fried, and 25 HSPU's in a workout is almost more than I can handle.  The last round of five was done one at a time, with ample breaks in between.  I found it helps a lot more to do the HSPU's on a 15# plate, and put an abmat in between.  This way you are still doing full range of motion, but you have an abmat to cushion my bald head instead of slamming it into the rubber mats.

Saturday 10.15.11

Warmup:
Literally 6 pushups, 20 Double-Unders, putting on my lifting shoes, taping my wrists pink for "Barbells for Boobs", and 1 practice C&J.




WOD:
"Grace"
-30 Clean and Jerks @ 135#
3:10 (PR)

I had no intentions of doing this WOD whatsoever.  I came in today completely beat up, ate McDonald's for breakfast, didn't warmup at all, and managed to PR by almost 2 minutes.  I guess all the training coming into today is to thank for it, because I certainly didn't prepare properly today.  Glad we had a "coaches heat" to inspire me to join in our awesome event!

Friday 10.14.11

Warmup:
Deadlifts: 165x5, 225x3, 265x3, 325x2, 365x1

SWOD:
Deadlift 5RM:
400x3 (fail)

I worked my way up to 395x5 about 3 months ago, was unable to get 400x5 for multiple weeks after that, and decided to go back to 365x5 and work my way up slowly.  Apparently that strategy didn't work, because I failed again today.  My legs felt a little tired today, so I'm gonna give this another shot in a week or two before I decide to reset again.

Metcon:
5 Rounds for Time of:
-5 Deadlifts @ 320#
-10 Ring Dips
-25m Crab Walk
12:36.

I didn't really anticipate the effect that the crab walk would have on my triceps immediately after doing ring dips.  I swear this is the last time I program a WOD I made up without actually trying it first.  I'm crushed!

Thursday 10.13.11

"Cindy" tore up my hands!

Warmup:
-55 second handstand hold (PR)
-2 Rope Climbs
-50 Double-Unders (unbroken)
-Multiple Assortment of Shoulder Stretches

SWOD:
Jerk Complex:
3 Strict Press 1 Push Press 1 Split Jerk @ 86#
2 Strict Press 1 Push Press 1 Split Jerk @ 119#
1 Strict Press 1 Push Press 1 Split Jerk @ 140#
1 Push Press 1 Split Jerk @ 172# then...
Strict Press 3 Sets @ 123# (4,3,3)

Overall, this was just a terrible SWOD for me.  I couldn't even attempt my 1RM Split Jerk because I couldn't seem to get my left shoulder loose whatsoever.  And I failed at my 3rd attempt at a 3x5 for strict press above 122#.  I first tried 125# twice in previous workouts, backed off to 123# today, and still wasn't close.  I will give it one more shot on a day that my shoulder is feeling good.

Metcon:
"Cindy"
20 min AMRAP of:
-5 Pullups
-10 Pushups
-15 Air Squats

Approximately 17 rounds.

I had my daughter with me today, and she required my attention no less than 6 times during the WOD and it absolutely killed my score.  My previous PR was 22 rounds + 10 pushups.  But Adyn had a blast with me at the gym, so I guess it all evens out in the long run right?

Wednesday 10.12.11

Warmup:
3 Rounds of:
-5 Butterfly Pullups
-10 Kb swings (70#)
-15 OHS (45#)

SWOD:
-5 Double-Banded Sprints (black and green) x Length of Black Mat
I'd be lying if I said there wasn't a difference between the last time I did banded sprints with someone other than Matt holding the bands, and this time with Matt holding the bands.  I'm pretty sure he could have held me in place if he wanted to.  These absolutely smoked me.  I kept stalling between these and the start of the WOD because I felt like I was gonna lose my lunch.

WOD:
"Kayak Ken"
-1000m Row
-50 Burpees
-1000m Row
12:54

I should be banned from any future programming after today.  The sprints absolutely wore me out, and it put a hurting on me during this WOD.  I was more than a minute off my PR, and I couldnt string more than 5 burpees together at a time.  Just plain brutal.

Tuesday 10.11.11

Christy just got home from the hospital yesterday and needed some help with the kids today.  So I did a SWOD only, in my driveway, with my daughter Adyn hanging out with me.  Not exactly ideal, but some good work nonetheless.

SWOD:
Power Cleans:
Warmup - 85x5, 115x3. 135x3, 165x2, 185x1
Work Sets: 5x3 @ 205# (PR)

I'm not sure if my form was off, or the weight was just heavy, but either way I struggled through the five sets.  My hands felt EXTREMELY slow spinning around the bar today...I just didn't feel solid, so setting a PR is a major bonus.  Back to The Compound tomorrow hopefully!

Sunday 10.9.11

I had my daughter and my dog at the gym with me tonight, so the warmup was extremely limited. Ok...it was non-existent.  Launched right into strength work.

SWOD:
Work up to 90% 1RM on bench press in preparation for the Metcon.
105x5, 140x3, 170x3, 205x2, 230x1

Metcon:
"Volkswagen 2.0"
15-10-5
-Bench Press @ 65% 1RM (170#)
-Ring Dips
-Strict Pullups
12:20

Like a jackass, I forgot to read the WOD description closely, and I thought the metcon called for regular pullups.  So I finished the WOD super excited that I strung all my butterfly pullups together only to realize that it made my WOD "non-RX".  Lesson learned.  My bench is going up though.  There is hope of me hitting 265# before the end of the year!

Saturday 10.8.11

I haven't been slacking on my posting...just had 3 straight off days due to some family issues.  But here goes...

SWOD:
Max Weight Farmers Carry, 100ft with a turn:
-65# (each hand), 105#, 155#, 195#

These got incredibly heavy incredibly fast.  I made the last set with inches to spare, and my grip was completely torched.

Metcon:
"Triple Ladder" of Keg Clean and Presses, Tire Flips, and 173# Atlas Stone 10m Carry
-11 Rounds + 8 Reps of Keg Clean and Press = 74 reps
-10 Rounds + 7 Tire Flips (#4 tire) = 62 reps
-1 Round of Atlas Stone Carry = 1 rep
 =137 Reps Total.

This workout was an awesome design that seemed to go on forever. We were close to 40 minutes by the end of the WOD.  The keg presses were awkward, the flips brutal, and the atlas stone carry almost killed me.  173# is almost my body weight in stone form.  It took me almost the entire minute to carry it 10m, with a long pause in the middle.  But the stone never touched the ground, and it allowed me to do the metcon RX'd.  I'm good with that...

IM GAY

Tuesday 10.4.11

Warmup:
3 Rounds of:
-2 Muscle-Ups
-Max L-Sit
-Max Double-Unders

SWOD:
Deadlifts: 155x5, 225x3, 265x3, 325x2, 355x1, then 395x5 (tie PR)

I originally hit 395x5 about three months ago, and I was never able to approach it again until today.  I really lost some confidence in my deadlift, but hopefully it's back. Felt great today.

Metcon:
-5 Rounds for Time of:
-15 Ring Pushups
-5 Deadlifts @ 315#
6:25.

The ring pushups absolutely smoked me.  I was able to do the first 15 unbroken, then never strung more than four at a time again.  I need some serious work on pushups...such a basic movement and two years into CF and I still struggle with them! I blame the long arms.  All of the deadlifts were unbroken. 

Monday 10.3.11

Warmup:
3 Rounds of:
-2 Turkish Get-Ups
-5 Butterfly Pullups
-5 36" Box Jumps

SWOD:
"Jerk Complex"
-3 Strict Press 1 Push Press 1 Split Jerk @ 86#
-2 Strict Press 1 Push Press 1 Split Jerk @ 119#
-1 Strict Press 1 Push Press 1 Split Jerk @ 140#
-1 Push Press 1 Split Jerk @ 172
-1 Split Jerk @ 194, then 1 Split Jerk @ 210# (PR)

After 4 consecutive weeks of missing 210#, I finally hit it.  I was honestly more relieved than excited...was starting to feel like I had hit a plateau.  Hopefully I will hit 215# before New Years.

Metcon:
15:00 AMRAP of:
-10 Ground to Overhead @ 120#
-15 Toes to Bar
-20 Double-Unders
5 rounds + 2 Overheads

I went right at the prescribed percentage for my overheads, but I was able to move through this WOD without much rest at all.  Either I'm getting really good, or the weight was too light.  And I'm positive it wasn't the first one.  Oh well, lesson learned.

Saturday 10.1.11

Warmup:
A mish-mash of rope climbs, random stretches, squats, and light stone-to-shoulder work.  Let's face it, we aren't very organized on Saturday mornings at 7am.

"Strongman Saturday WOD":
5 Rounds for time of:
-6 Atlas Stone Shoulder Squats (each side) @ 116#
-12 GHD Situps
14:27

RX for this WOD called for 1/2 bodyweight on the atlas stone, so the 93# stone would have been sufficient, but for some stupid reason I felt the need to scale up the day after Fran.  10 hours later, my legs are paying the price! I'm still afraid of the 173# stone, but they are starting to get easier to move around.  Definite rest/eat day tomorrow.

Friday 9.30.11

Warmup:
Compound Warmup:
-Multiple Joint Mobility Stretches
-10 Front Squats w/PVC
-10 Hollow Rocks
-10 Pushups
-10 SDHP w/ 70# kb

SWOD:
Thrusters 75x5, 115x3, 135x3, 155x2, 180x1 (PR)

I was pumped to hit a PR for my 1RM thruster since my goal was to work up to about 90% in order to save myself for Fran.  I felt like I had another 10 or 15 lbs in the tank...next time:)

WOD:
"Fran"
4:01 (PR by 16 seconds)

I've never been so upset about a PR before.  My goal coming in was sub-4, and I got to my last 9 pullups with 20 seconds to go and I thought I had it in the bag, but I came off the bar after 6 reps because my grip was completely fried! I got right back up on the bar, but I was 2 seconds too late.  At least I got one more shot at it before the end of the year!

Thursday 9.29.11

Warmup:
-50 sec handstand hold, then 3 rounds of:
-5 Ring Dips
-Max L Sit Hold (7, 7 14 seconds)
-9 Back Extensions

I'm pretty sure the handstand hold was a PR.  I am trying to improve by 5 sec every time I attempt the hold with the hope of getting to 2 min by the end of the year.  Also, this was the first time I have ever been able to do an RX'd L-Sit.  Consider me inspired by watching the CF Games on ESPN2.

SWOD:
-Weighted Pullups: 10x3, 20x3, 30x3, then
45x3, 55x3, 70x3, 80x3, 85x3 (PR)

75x3 was my previous PR coming into today and I beat that number on two different sets.  When I first joined The Compound a little over a year ago, my 1RM was 70#, so to get 3 @ 85 was huge.

CFE Recovery WOD:
3 Rounds for QUALITY of:
-15 Kb swings @ 44#
-15 Pushups
-15 Ring Rows (feet approximately 2 feet below rings)
-15 GHD Situps
-15 Hip Extensions

This WOD was meant to be recovery, but after a pretty full day of gymnastics, this taxed me pretty good.  Hopefully it doesn't ruin my goal of a sub-4 min Fran tomorrow!

Wednesday 9.29.11

Warmup:
Max Height Box Jumps:
30" box, 30" + 1 45# plate, 30" + 2 plates, 30" + 3 plates, 30" + 4 plates (PR)

The last rep equates to about 47" for my box jump. I hadn't really practiced these in months, so I wasn't pleasantly surprised to hit a new PR.  Further proof that CF Football training crosses over into so many different areas.

SWOD:
Bench Press - 95x5, 115x3, 135x3, 175x2, 195x1, then 210x3x5 (PR)

Even though I managed to set a 3x5 PR for the bench, I'm definitely feeling the effects of benching during the CFFB Total two days ago.  My chest was definitely sore today, but it felt great to fight through it.

Metcon:
15:00 AMRAP for QUALITY of:
-3 HSPU
-10 Hollow Rocks
-10 Hip Extensions
-10 Air Squats
-10 Double Unders
6 Rounds + 1 HSPU (first round RX, to one abmat after that)

I worked at a VERY leisurely pace during this workout.  I even stopped a few times to help Melissa and Dani with their CF Total, lol.  My goal was to loosen up a bit in preparation for Fran on Friday, and I felt like it served its purpose.  I focused on more than full range of motion for every movement.  Still managed to break a sweat, although that could have been due to the 98 degree heat.

Saturday 9.24.11

Warmup:
None.  This is setting a bad example and I'm a little ashamed of myself for just hopping right into a WOD.

Metcon:
1 min at each station of:
-Walking Lunges
-Jumping Pullups
-Burpees
-Double Unders
-Ring Dips
-Knees to Elbows
-Kb Swings (44#)
-Situps
-Kb Thrusters (35#)
-Back Extensions
-Wall Balls
-Rope Climbs (15')

322 Reps.  I was exhausted but not taxed...bring on the Total after a rest day tomorrow!

Friday 9.23.11

Warmup:
Deadlifts: 90x5, 125x3, 145x3, 175x2, 205x1

SWOD:
3 Deadlifts on the minute for 10 minutes @ 45% (220#)

I focused strictly on speed and form during this SWOD in preparation for the CFFB Total on Monday. 

DWOD:
From gymnasticswod.com:
30 seconds on, 30 seconds off, for 10 min of:
Slide to Hollow

Basically this movement is a pushup, then you slide your feet back while keeping your hands in the same position, trying your best to stay hollow, until your chest touches the ground.  This absolutely torched my core, but was a nice "recovery" type WOD leading up to the total.

Monday 9.26.11

"CrossFit Football Total"
1 Rep Max in each of the following lifts:
-Power Clean
-Back Squat
-Bench Press
-Deadlift

Power Clean: 95x5, 125x3, 165x3, 195x2, then 225x1, 235x1, 245x1 (PR)

Back Squat: 135x5, 185x3, 225x3, 265x2, then 305x1, 315x1 (PR), 325x0 (fail)

Bench Press: 95x5, 135x3, 165x3, 200x2, then 245x1 (PR), 255x0 (fail), 250x0 (fail)

Deadlift: 185x5, 245x3, 315x2, 405x1, then 460x1, 478x1 (PR), no third attempt (completely faded!)

Today was the culmination of 5 hard months of CF Football training.  I missed the last total due to an arm injury so today was my first shot at it.  Before I started CFFB training in April, my PR's on these lifts were: Power Clean - 215, Back Squat - 285, Bench Press - 215, Deadlift-405.  The CFFB training obviously shot my numbers through the roof while keeping my weight at about the same level.  The added benefit of all the football training is that I have become much better at metcons as well.  I have always gone back and forth trying to decide if football is too singularly focused to make me a better CrossFitter.  But after tonight, and as long as I keep working my gymnastics in my warmups while PR'ing in my lifts and metcons, I honestly cant see going away from this training while its working.  Best day in CrossFit yet for me....

Thursday 9.22.11

Warmup: 
Short on time and had my daughter with me at the gym tonight, so I just did one set of max-double unders in between each of my bench press warmup sets: 36, 9, 28, 64.

SWOD:
-Bench Press: 95x5, 115x3, 135x3, 165x2, 185x1, then 205x3x5 (PR!). 
My bench press seems to be getting stronger now that I have cut back on the volume a bit since moving away from CF Football.  This is a PR for me and gives me hope of hitting 255# during the CFFB Total on Monday.

DWOD:
Kb swings @ 53#:
-2 min on
-2 min off
-90 sec on
-90 sec off
-1 min on
I scored 111 swings total.  Normally for this workout I would have used the 70# kb, but I'm trying to keep the volume a little light this week with the total coming up on Monday

Wednesday 9.21.11

Warmup:
-45 second handstand hold, then 3 rounds of:
-5 dips
-6 pistols (3 each leg)
-7 Situps

I did the handstand hold facing the wall, and tried to hold the hollow body position as long as possible.  At about 25 seconds I lost it, and just held on as long as I could.  I was finally able to do unassisted pistols with my right leg! I had surgery on that knee years ago, and I have spent the past year doing them assisted.  Something finally clicked tonight.

Metcon: (yep, I mixed it up and did it first tonight!)
20-15-10-5
-Pullups (strict)
-Box Jumps (24")
6:46

I felt strong on the strict pullups tonight.  Definitely more fresh for the metcon when you do the SWOD afterwards.

SWOD:
Power Cleans:
95x5, 115x3,  135x3,  165x2, 185x1, then 200x5x3 (PR!)

I actually had a failed rep at 200 when I first started and thought that it just wasn't my day.  Turns out it was just a mini wake-up call.  It definitely feels good setting a 5x3 PR heading into the CFFB Total next Monday. 

Tuesday 9.20.11

Today turned into an unscheduled off day for me because I needed to watch the girls when I got home from work.  So I made the best of it and did some gymnastic strength and mobility work at home:

-40 second handstand hold
-3:00 of hollow rocks (took me 6:18 to accumulate all 3 minutes)
-5:00 middle split hold
-5:00 pancake split hold

This is a pancake split hold done properly.  My legs were at about 45 degree angles, and I couldn't come remotely close to touching my chest to the ground.  And it still hurt.

Monday 9.19.11

116# Atlas Stone had its way with me!

Warmup:
35 Second Handstand Hold, 500m row, then 3 rounds of:
-Max Butterfly Pullups
-5 Ring Dips
-Max Double Unders

I felt pretty strong on the handstand hold today.  My goal is to work up to 2:00 in five second increments.  Long way off though.  While 3 rounds of max butterfly pullups looks pretty intense for a warmup, keep in mind that my technique has gotten horrible since I have been doing so many strict pullups lately.  I think I got 3, 8, and 6.  Weak.  Max on the double unders was 51...only 36 off my PR.  A sad start to my workout.

SWOD:
Back Squats: 115x5, 155x3, 185x3, 225x2, 250x1, 275x1, 280x1, 285x5x1

The sets up to 250x1 were just my warmup sets.  I did 7 heavy singles in the 275#-285# range.  I felt pretty solid today.  My PR for back squat is 305#, and I'm hoping to hit 315# next Monday during "The Total".  5 singles @ 93% of 1RM gave me some good confidence going in.

Metcon:
-50 Sit-ups
-15 Thrusters @ 105#
-40 Sit-ups
-12 Thrusters @ 120#
-30 Sit-ups
-9 Thrusters @ 135#
-20 Sit-ups

8:49 RX'd.  While anything over 95# for a thruster feels like absolute death, they are getting easier.  This was a definite confidence booster going into Fran next week.  Is sub 4:00 possible?? 

Sunday 9.18.11

Today was a well-deserved rest day.  I didn't really deserve to pig out on In N Out, tortilla chips, and banana pudding...but hey, I was depressed after my Jaguars got absolutely thrashed by the Jets 32-3.  My back was hurting big time today after "Strongman Day" yesterday, so my mobility WOD consisted of my daughter walking on my back for 10 minutes.  I also stretched my stomach with the massive amount of food I ate.  The beauty of CrossFit though, is that it allows me to not feel badly for having a cheat day every now and then.  Back to meat and veggies tomorrow.

Saturday 9.17.11

"Strongman Day"

Warmup:
A few zercher walks with the empty yoke.

SWOD:
Max 50 foot zercher yoke walks with 1.5x bodyweight (275#) in 2 minutes. Rest 10 minutes and repeat.
-5 lengths + 9 feet first attempt, 5 lengths + 12 feet second attempt

A zercher walk is basically carrying the crossbar of the yoke across your forearms and biceps while you walk with it.  It absolutely fried my lower and middle back.  The amount of force it places on your core is unreal.  I focused on trying to stay tight as best as I could, but I hit failure more than a few times.

Metcon:
5-4-3-2-1
Atlas Stone to Shoulder w/ 116#, with one 20 foot rope climb in between each set.
7:52

I had to do a shortened WOD in order to finish in time to coach class, but this one still smoked my grip.  My rope climbs have improved dramatically.  This was the first time I have ever used them in an actual WOD.  Even though I only did 11:52 of actual work today, this was easily the heaviest day of the week for me.  Officially smoked.

Friday 9.16.11

Warmup:
-30 Second Handstand Hold then 2 rounds of:
-10 PVC Passthru's
-10 PVC Good Mornings
-10 PVC OHS
-5 Pullups

SWOD:
Deadlift 5RM
155x5, 215x3, 255x3, 315x2, 355x1, then 390x5
I stalled out 395x5 about 2 months ago and I've slowly been working my way back to bust through this plateau.  Getting closer! Felt really strong today.

Metcon:
7 rounds for time of:
-5 DL's @ 60% 1RM (275#)
-200m run
-15 Pushups

12:42 RX'd.  I felt surprisingly good during the metcon.  I was able to do all the DL's unbroken, and they didn't affect my runs too much.  I was able to do the first 3 rounds of pushups unbroken, which is huge for me as this is a major weakness of mine.  Divided the last 4 into 10/5. "Strongman" tomorrow! Or as I call it: "Kindastrongmanformysize".

Thursday 9.15.11

Warmup:
-25 Second Handstand Hold, then 2 rounds of:
-1 Rope Climb
-5 Sots Press w/ PVC
-10 Ring Pushups
-15 Secs of L-Hang (broken up)

SWOD:
"Jerk Complex"
3 Strict Press 1 Push Press 1 Split Jerk @ 95#
2 Strict Press 1 Push Press 1 Split Jerk @ 131#
1 Strict Press (PR!) 1 Push Press 1 Split Jerk @ 146#
1 Push Press (Fail) 1 Split Jerk @ 180#
1 Split Jerk @ 210# (Fail 3x for third week in a row!)

Metcon:
4 Rounds for Reps (Push Press) of:
Max Reps Push Press @ 80% 5RM Strict Press (105#)
Match w/ same number of box jumps @ 30"

21,20,15,19 = 75 total reps.  My shoulders are FADED.  I doubt I'll be able to reach above my head into the cupboard for a Pop Tart tonight.  So there's one blessing in disguise.  I'm really upset about missing 210# on the jerk AGAIN.  I will be doing Olympic Lifting class every Tuesday night from now on in hopes of correcting this problem.  My max clean is #245...my jerk needs to catch up.

Wednesday 9.14.11

Off day.

I cant believe how unbelievably sore I am today from "Karen" last Thursday.  I feel like it's my first week of CrossFit.  What gives?

Tuesday 9.13.11

Warmup:
-20 sec handstand hold, then 2 rounds of:
-10 30" box jumps (focusing on speed and solid landing in "power" position)
-10 rings dips with proper head positioning
-10 toes to bar (both sets unbroken)

SWOD:
Power Cleans: 75x5, 105x3, 135x3, 155x2, 175x1, then 5x3 @ 195# (PR).

I was ridiculously slow getting my hands/elbows around the bar today.  Not sure what it was.  Focused on that the last set and it was much easier than the first two.  Probably because I was being a sissy on the first two sets, but I'll blame it on my lack of speed for now.

Metcon:
12:00 AMRAP:
-3 Power Cleans @ 85% of todays 3rep
-5 Pullups
-10 Pushups
-15 Air Squats

7 Rounds + 1 Pushup Rx'd @ 170# with strict pullups.

The calculations show that 170 is actually 87% of today's sets, which means I kept with my goal of scaling up (even though I only did that weight because it was easier to load than 166#, but that's neither here nor there.)  I went with strict pullups each round, and tried to get my pushups (major weakness) unbroken each round....I got 10,10,10,10, then 6+4 the last 3 rounds.  I'm wiped today.  I'm sure it had something to do with the massive cheat meal on Sunday that involved both Murrillo's and Red Robin, and was finished off with chocolate cake.  "Karen" is still lingering from last Thursday.  Rest day tomorrow.  Don't bother me.

Monday 9.12.11

Warmup:
2 Rounds of:
10 Ring Dips
10 PVC Passthru's
20 GHD Situps
40 Double-Unders

SWOD:
Box Squat: 115x5, 155x3, 185x3, 225x2, 255x1 (PR)
Back Squat: 255x3, 230x5, 205x11

My legs are still absolutely torched from "Karen" 4 days ago...that's right, 4 days!  I was WAY off what my 3RM should have been for back squats.  Not sure how I PR'd on box squats though.

Metcon:
15:00 on the minute:
-15 sec handstand hold
-3 burpees
-8 kb swings

I completed 3 rounds Rx'd with the 70#kb.  After that I got progressively worse in a hurry.  By round 4 I couldnt hold my handstand for 15 seconds, by round 8 I dropped to the 53# kb.  I did full six-point burpees every round, but I was a mess.  I don't even know how to score myself on this WOD.  I just know I pushed myself as hard as I could for as long as I could.  I will be focusing on handstand holds in my warmup going forward.  They are pathetic.

Saturday 9.10.11

Today should typically be a "Strongman" day for me, but my legs are so smoked from "Karen" on Thursday that I had to limit my workout to strictly upper body, so....

Warmup:
Bench Press: 95x5, 135x3, 165x3, 195x2, 220x1

Metcon:
"Volkswagen"
21-15-9 of:
Bodyweight Bench Press
Pullups
15:47 Rx'd.

I had never been able to finish this wod Rx'd until today.  Apparently not doing bench press since I quit doing CrossFit Football isn't hurting me all that much.

Friday 9.9.11

I didnt do a damn thing today...and I feel good about that.

I woke up this morning with my daughter's cold, and legs that could barely move thanks to "Karen" yesterday.  It's tough to admit you need a day off, especially when I just had a scheduled day on Wednesday, but I took it anyway.  I even ate some Taco Bell tacos.  Gotta live right? Back at it tomorrow...

Thursday 9.8.11

Mobility WOD:
6x15 seconds (each arm)  behind neck stretch with red band.

My focus on my mobility wod's right now is to help with my overhead flexibility for snatches, presses, etc.  I did one set in between each set of my warmup.

Warmup:
Jerk Complex:
3 Press, 1 Push Press, 1 Split Jerk @ 95#
2 Press, 1 Push Press, 1 Split Jerk @ 130#
1 Press (PR), 1 Push Press, 1 Split Jerk @ 145#
1 Push Press, 1 Split Jerk @ 177#
1 Split Jerk @ 210# (2x fail)

The first SJ @ 210# my chest dipped too much on the dip, and the bar was too far out in front of me.  On my second attempt, I drove the bar straight up and caught it in full lockout, but my landing was completely out of control and unstable.  I was so focused on driving the bar up, that I didnt even think about body control on the landing.

SWOD:
3x5 Strict Press @ 125#

I only got 4, 4, and 3 reps.  My previous PR for this SWOD was @ 122#.  I will have to give this another shot before I reset.  I could have been a little burnt out from the jerk complex too. 
Metcon:
"Karen"
7:57 RX'd.

This was 49 seconds off my PR.  I need to re-evaluate my training.  A time this far off a PR is cause for some concern.  I'm eating right, training right, and doing mobility.  I need to do some serious work on sleep now I think.  6 hours a night is just not cutting it for me.

Wednesday 9.7.11

OFF DAY.

Mobility WOD:
5x10 Passthru's in Overhead Squat Position.

I had a hard time keeping my hands @ the same width grip as I did yesterday when I did the passthru's standing up.  Just need to work the progression more.

Tuesday 9.6.11

Warmup:
2 Rounds of:
1 Rope Climb
6 Pistols
8 Butterfly Pullups
10 GHD Situps

SWOD:
1RM Squat Snatch
65x5, 75x3, 100x2, 115x1, 125x1 (3x fail first), 135x1 (fail 3x)

Metcon:
12 min AMRAP:
3 Power Snatches @ 70% today's 1RM
6 Broad Jumps @ 6'
9 Pullups

7 Rounds @ 115#.

Mobility WOD:
5x10 PVC Passthrus @ closest grip possible (42.5")

88# would have been my RX'd weight for the metcon based on my SWOD #'s, but I scaled up the weight.  I wasnt able to string more than 1 at a time, and I had one missed rep.  I missed an opportunity to scale up my pullups.  I did kipping pullups and I should have done strict or even weighted.  My goal is to scale up whenever possible except for benchmark WOD's, so I will be looking out for this in the future.

My snatch is by far my weakest lift.  The weight is not my limiting factor, but rather my ability to catch the bar based on limited shoulder flexibility.  This will be a huge focus for me in my mobility WOD's going forward.  Additionally, I will be attending barbell class every Tuesday from now on.

Monday 9.5.11

Warmup:
10:00 AMRAP
1 Rope Climb
2 Muscle-Ups
3 HSPU
40 Double-Unders

SWOD:
Front Squat 5,5,5,5,5
155, 175, 200, 220, 245 (PR)

Metcon:
"Burpee Ladder"
10 Rds + 9 Burpees (20# vest, 6-point burpees terminating with 6 inch jump)

Sunday 9.4.11

Warmup:
10 min of:
1 Rope Climb
3 Pistols (each leg)
3 HSPU
5 Back Extensions

SWOD:
1RM 50' yoke carries
175#, 355#, 455#, 495#, 535# (failed at 38')

Metcon:
"McKenna"
15-12-9
Atlas Stone Squat Clean and Press @ 93#
Chest to Bar Pullups
18:27 RX

Cooldown:
5x3 full range bar dips with proper head position (Mobility WOD)

The yoke carries were much tougher than I thought they would be.  Having to stabilize that much weight while walking really engaged my core and crushed my legs.  The metcon was the first work I have done with atlas stones (although I plan on incorporating them much more), and lets just say that it left me on the brink of passing out.

What to Expect in my Training Log

I am currently coming off a cycle in which I did strictly CF Football training for 4 months, with the express goal of increasing my strength numbers across the board.  MISSION ACCOMPLISHED.  My CF Total increased 68# over the course of four months, with numerous PR's in other lifts.  However, because of a change in my work schedule, I will be working out more during class times and doing our gym WOD's most days.  One interesting side effect from my CFFB training was that my metcon times were getting dramatically better even though most of my focus had been on strength, and not endurance.  So, my plan for the gym WOD's will be to scale up every movement to the hardest version possible, and to scale up the prescribed weight whenever possible as well.

My next immediate goal is to be in the top 10% of athletes in terms of overall scores in Northern California during next year's CF Open.  I plan to focus heavy on strength and mass gains, gymnastics, mobility, and diet in preparation.  My training schedule will look something like this:

Monday: Gym SWOD, Metcon and Mobility WOD
Tuesday: Olympic Lifting Class @ CF Solano and Mobility WOD
Wednesday: Training - OFF, Mobility WOD
Thursday: Gym SWOD, Metcon and Mobility WOD
Friday: Gym SWOD, Metcon and Mobility WOD
Saturday: Strongman SWOD, Strongman Metcon, and Mobility WOD
Sunday: Training - OFF, Mobility WOD

Saturday 9.3.11

With the gym closed, I improvised and did Friday's gym WOD at home...

Warmup:
Daily Mobility WOD + 50 backward leg swings, each leg

SWOD:

Weighted Pullups 3,3,3,3,3,3
25,35,45,55,65,75

Metcon:
12 min AMRAP:
10 SDHP @ 95#
10 Pushups

I'm placing a strength bias on my training, so you will see me scaling up in most WODs for now.  In this WOD, I went with 115# SDHP.

7 Rounds + 6 SHDP