Monday 12.31.12

Strength:
Split Snatch:
-135x3
-145x3
-155x3
-165x0,1
-170x0,1
-176x0,0,0 (PR)

Conditioning:
Ran out of Time.

Saturday 12.29.12

Gymnastics:
Muscle-Ups:
-2 OTM for 10:00

Completed RX.

Strength:
Front Squats:
-265x3
-275x3
-285x3
-295x1
-305x1
-315x1

Conditioning:
10-9-8-7-6-5-4-3-2-1:
-Pullups
-Clapping Pushups
-KB Swings @ 53#

7:17.

12.21.12

7:48  You better beat this pathetic "JACKIE" time.

Thursday 12.20.12

Skill:OTM for 10:00:
-2 Pistol Squats each leg

RX for left leg, bar assistance for right leg.

Conditioning:
:20on/:40off for 20 Rounds:
-Max Effort Row

2192 Meters.

Wedmesday 12.19.12

Strength:Front Squats:
-225x5
-245x5
-265x5
-275x3
-285x3
-290x1 (failed second rep)

Conditioning:
OTM for 10:00:
-3 Kb swings (right)
-3 Press (right)
-3 Pressing Snatch Balance (right)
-3 Kb Swings (left)
-3 Press (left)
-3 Pressing Snatch Balance (left)

Completed RX @ 15-20% BW (35# kb).

Tuesday 12.18.12

Skill:Max Effort Muscle Ups OTM for 10:00

3/1/2/2/1/1/0/1/0/1 = 12 Total

Conditioning:
-20 1-Arm Hang Power Snatch @ 44# (10 each arm)
-20 Strict Pullups
-16 Snatch
-16 Pullups
-10 Snatch
-10 Pullups

7:28.

Monday 12.17.12

Strength:
Power Snatch:
-135x3
-140x3
-145x3
-150x1
-155x1
-160x0,0,1 (PR)

Conditioning:
1:00 each stattion, no break
-Pullups (Strict)
-Dips (Rings)
-Situps (Abmat)
-Pushups

18/17/40/26 = 101 Total

*76 Reps for Craig...1-0 lead in MEBB challenge

Monday 12.10.12

Strength:
Hang Power Snatch:
-115x3
-125x3
-135x3
-145x1
-150x1
-155x0
-155x1 (PR)

Conditioning:
-60 Wall Balls, 20#
-50 Plate Slams, 45#
-40 1-Arm Russian Swings, 53#
-30 Pushups
-20 Warrior Situps
-10 Strict Pullups

9:26.

Tuesday 12.4.12

Strength:Zercher Squat:
-185x5
-205x5
-225x5
-245x3
-255x3
-265x3

Conditioning:
45 HSPU + 55 Strict Pullups for time:

15:50 (Right shoulder in some serious pain.  Slowed me down.)

Monday 12.3.12

Strength:
Incline Bench Press:
-135x5
-155x5
-165x5
-175x3
-180x1 (fail, adjust weight down for form next week
-165x3

Conditioning:
-800m Row, then

7 Rounds of:
-5 DB Deadlift
-5 DB Hang Power Clean
-5 DB Thrusters, then

-800m Row

13:42.

Friday 11.30.12

Strength:Power Cleans:
-170x3
-190x3
-205x3
-230x1
-250x0
-250x1,1,1

*Felt incredibly slow after Oly Comp last night.

Conditioning:
21-15-9:
-Front Squats @ 75% BW (140#)
-Pullups

6:01.

Thursday 11.29.12

Strength:
Overhead Squat:
-135x3
-145x3
-150x3
-160x1
-170x0
-165x1
-170x1

Oly Comp later that day:

Split Snatch:
-165x1
-175x1 (PR)
-180x0

Clean and Jerk:
-205x1
-215x1 (Tied PR)
-225x0

Conditioning:
"Annie":
50-40-30-20-10:
-Double Unders
-Situps

5:52 (PR by 5 seconds).

Wednesday 11.28.12

Strength:Bench Press:
-165x3
-195x3
-205x3
-225x1
-235x1
-245x1

Conditioning:
12:00 AMRAP:
-3 Hang Muscle Snatch @ 75#
-6 Supine Ring Rows
-9 Knees to Elbows

6 Rounds + 3 HMS.

Friday 11.23.12

Strength:
Bench Press:
-145x5
-160x5
-180x5
-195x3
-205x3
-215x3

Conditioning:
10-9-8-7-6-5-4-3-2-1
-Power Cleans @ 135#*

*200m Row between each round.

15:09.

Thursday 11.22.12

Strength:
Power Cleans:
-165x3
-185x3
-200x3
-225x1
-245x1
-265x1 (PR)

Conditioning:
15:00 AMRAP:
-5 HSPU
-15 Box Jumps (Games Standard) @ 24"
-20 Back Extensions

6 Rounds + 5 HSPU + 15 Box Jumps + 10 Back Extensions.

Tuesday 11.20.12

Strength:Overhead Squats:
-95x5
-115x5
-125x5
-135x3
-145x3
-155x1 (FAIL)

Conditioning:
4 RFT:
-500m Row
-Bodyweight Deadlift (185#)

10:11

Monday 11.19.12

Strength:
Full Cleans:
-175x3
-195x3
-215x3
-235x1
-255x1
-275x0,0,0 (got under all 3 reps, couldnt get out of front squat)  

Max Rep Strict Pullups (1 min rest between sets):
20 (PR),8,6

Conditioning:
N/A...tired coming off nights

Thursday 11.8.12

Strength:Split Jerk Warmup:
-45x5
-95x3
-135x3
-165x2
-185x1
Push Press:
-135x3x5

ME Overhead Hold:
31 Seconds @ 135#

3x ME Ring Dips:
12/10/7

Conditioning:

Tuesday 11.6.12

Strength:Deadlifts:
-135x5
-225x3
-315x3
-405x1
-435x1
-380x5  

Conditioning:
3 Rounds for Time:
-30 Kbs (Russian) @ 70#
-20 Box Jumps (Games Standard)
-10 T2B

8:54.

Monday 11.5.12

Strength:Back Squats:
-135x5
-185x3
-225x3
-2455x2
-260x3x5  

Conditioning:
12:00 AMRAP:
-5 PP @ 65% Bodyweight (120#)
-10 Pushups
-15 Double Unders

8 Rounds + 5 PP + 6 PU.

Saturday 10.20.12

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

Power Clean: 95x5, 135x3, 185x2, 225x1, then 260x1 (PR), 270x0, 265x0

Back Squat: 135x5, 185x3, 225x3, 285x2, then 325x1, 340x1 (PR), 350x0 (fail)

Bench Press: 95x5, 135x3, 165x3, 195x2, 225x1, then 255x1 (PR) - no other attempts since I had no spotter.

Deadlift: 225x5, 315x3, 405x1, then 500x0, 480x0,0 (just didnt have it today)

Conditioning:
7:00 AMRAP of:
-7 C2B Pullups (bar had to touch below pecs - bar muscle up progression)
-30 DU

7 Rounds + 1 C2B Pullup.

Thursday 10.11.13

Strength:
Power Cleans:
-95x5
-125x3
-150x3
-185x2
-205x1
-230x5x3 (PR) 

Weighted Chinups:
-60x3x5
Conditioning:
10 Rounds for Time:
-3 Power Snatches @ 65% 1RM (105#)
-3 Burpees

5:14

Food Intake:
-Breakfast: 8 oz carne asada with salsa/guac/sour cream
-Pre-Workout: 8 oz beef with 1 cup white potatoes
-Post-Workout: 2 cups raw whole milk with 25g whey protein

Wednesday 10.11.12

Strength:Bench Press:
-75x5
-105x3
-125x3
-155x2
-175x1
-195x3x5

Weighted Dips:
-40x3x5

Conditioning:
5 Rounds for Time of:
-20 Overhead Walking Lunges @ 45#
-20 90 degree box jumps, alternate between left and right side landing
-10 Strict Pullups

18:36 minus 5:00 talk with supervisor mid_WOD*

Food Intake:
-Breakfast: 4 Cups Raw Whole Milk, 8oz beef covered in salsa and sour cream, 1 yam
-Post WOD: 2 Cups Raw Whole Milk w/ 25 grams Whey Protein

Then, the cheat day started...

-2 Dos Equis
-3 Tuna Tar Tar on a Crostini
-1 Beef Slider
-1 Double Double WITH Bun
-1 Order of Fries

Tuesday 10.9.12

Strength:Deadlift 5RM:
-195x5
-245x3
-285x3
-345x2
-405x1
-435x3,1,1

Weighted Pullups:
52.5x3x5

Conditioning:
6 Attempts at Max Effort 50yd Sprint, rest 3 minutes between efforts:
Completed RX'd.

Monday 10.8.12

Strength:

Back Squat:
-135x5
-165x3
-195x3
-235x2
-265x1

Strict Press:

-65x5

-75x3

-90x3

-110x2

-125x1

-135x5,5,3,1,1 

Dips:

-37.5x3x5

Conditioning:

Back Squat:

-290x3x5 (PR)

(after each set of 3x5 squats)
-1 20 yard Four Cone Drill - Right Side Start
-1 20 yard Four Cone Drill - Left Side Start

Tuesday 10.2.12

Strength:
Deadlift 5RM:
-195x5
-235x3
-275x3
-345x2
-385x1
-425x5 (PR)

Max Reps Strict Pullups x3:
-17/12/12

Conditioning:
3 Rounds for Time:
-7 Kb Snatch into 1 Arm Thruster, Right (53#)
-7 Kb Snatch into 1 Arm Thruster, Left (53#)
-5 Burpees

6:53.

Thursday 10.4.12

Strength:
Front Squat (warmup):
-105x5
-135x3
-155x3
-185x2
-225x1
Bench Press:
-75x5
-105x3
-135x3
-155x2
-175x1
-192.5x3x5

Weighted Dips:
-35x3x5

Conditioning:
8 Rounds of:
-3 Front Squats @ 70% 1RM (235#)
-10 yard sprint + flying start
-6 Ring Dips

Fastest Round - :38 (Round 2)
Slowest Round - :45 (Round 2)

Monday 10.1.12

Strength:
Back Squat:
-135x5
-155x3
-185x3
-225x2
-255x1

-285x3x5 (PR)

Strict Press:

-45x5

-75x3

-90x3

-110x2

-125x1

-132.5x3x5 (PR)

Conditioning:

6:00 AMRAP:

-8 KBS @ 70#

-8 Hand Release Pushups

-8 Box Jumps (Games Standard ) @ 24"

 

5 Rounds + 8 Kbs + 8 Pushups + 1 Box Jump

 

Friday 9.28.12

Strength:
Power Cleans:
-95x5
-135x3
-165x3
-195x2
-225x5x3 (PR) 

Bench Press (warmup):
-95x5
-135x3
-165x3
-185x2
-205x1
-225x1

Conditioning:
"Volkswagen 4.0"

15-12-9 of:
-Bodyweight Bench Press + 5 lbs (190#)
-50# Weighted Pullup

15:30 RX.

Thursday 9.27.12

Strength:Back Squat:
-115x5
-155x3
-185x3
-225x2
-255x1
-280x3x5

Handstand Pushups, 5 Rounds Max Reps (3min rest between rounds):
7/4/4//5/4

Conditioning:
8 Rounds of:
-130m Row Sprint (45 sec rest between rounds)

Fastest: 22.4 Slowest: 24.5

Thursday 9.13.12

Strength:
Deadlift 5RM:
-185x5
-225x3
-275x3
-315x2
-355x1
-395x5

Conditioning:
Every 30 sec for 8 minutes:
-50 yard sprint
Completed RX'd.

Tuesday 9.11.12

Strength:
Power Clean Warmup:
-95x5
-135x3
-185x3
-225x1

Conditioning:

"Never Forget"
Complete 3 rounds for time:
9 Power Cleans - 225 lbs
11 Handstand Push Ups
101 yard Shuttle Run

19:02 RX.

Monday 9.10.12

Strength:
Back Squat:
-135x5
-175x3
-205x3
-225x2
-255x1

-265x3x5

Split Jerk Warmup:

-95x5

-135x3

-165x3

-195x2

-215x1 (fail)

Conditioning:

5 Rounds for Reps:
-5 Split Jerks @ 185#

-Max Reps Bar Dips

 

5/9, 5/5, 5/8, 5/8, 0(fail x3)/9.

Friday 9.7.12

Strength:
Power Cleans:
-95x5
-135x3
-185x3
-225x2
-255x1 (PR)

-220x5x3 (PR)

Strict Chinups:

13,10,8

Conditioning:

8:00 AMRAP:
-5 Pullups

-10 Pushups

-5 Back Squats @ 220#

6 Rounds + 2 Pullups.

Saturday 9.8.12

Conditioning:
3 Rounds of:*

-45sec Pullup Hold at top, 15sec rest

-45sec Overhead Walking Lunge @ 45#, 15sec rest
-45sec Sledgehammer Strikes @ 45#, 15sec rest
-45 sec to run Full Gasser, 15 sec rest

*1/2 point for less than Full Gasser, 1 point for Full Gasser.

 

1.5 points (0/3 on sprints!)
.

Thursday 9.6.12

Strength:
Back Squat:
-105x5
-145x3
-175x3
-215x2
-235x1
-260x3x5

Bench Press:
-85x5
-105x3
-125x3
-155x2
-175x1
-187.5x3x5
-Max Reps @ 75% Bodyweight (140#), 16 reps

Conditioning:
3 Rounds for Time:
-10 Supine Ring Rows
-Stone to Shoulder @ 116#
7:04.

Tuesday 9.4.12

Warmup:
-1 mile run, not timed

Strength:
Deadlift 5RM:
-185x5
-225x3
-275x3
-315x2
-345x1
-385x5
-Max Reps in 1:00 @ BW (185#) - 40 Reps

Max Reps Strict Pullups x3:
-13/9/9

Barbell Rows:
-45x5
-95x5
-135x5
-185x3
-145x3x5

Conditioning:
OTM for 12:00:
-2 Power Snatch @ 80% 1RM (125#)
-10 Pushups
Completed RX'd.

Monday 9.3.12

Warmup:
-1.5 mile run

Strength:Front Squat Warmup:
-95x5
-135x3
-165x3
-195x2
-225x2
-255x1
-275x1

Strict Press:
-45x5
-75x3
-85x3
-95x2
-115x1
-132.5x5,5,4,1 (Attempt again next week)

Conditioning:
8 Rounds of:
-2 Front Squats @ 95% 2RM (275#)
-5 Box Jumps @ 36"
*Rest 2 minutes between rounds

Completed RX'd.

:41/:44/:40/:44/:40/:39/:36/:34

Saturday 9.1.12

Strength:
Front Squat Warmup:
-95x5
-135x3
-165x3
-195x2
-225x2
-255x2

Conditioning:
4 Rounds for time, each round consists of 3 cycles of:
-2 Front Squats @ 75% 1RM (255#)
-10 Plate Slams @ 45#
-1 15' Rope Climb
*2 Minute Rests Between Rounds

3:26, 4:28, 5:09, 5:27.

Friday 8.31.12

Wednesday 8.29.12

Strength:
Power Cleans:
-95x5
-135x3
-185x3
-225x2
-275x2 (Clean Pull)

-295x2 (Clean Pull)
-217.5x5x3 (PR)

Pull Assistance Work:
Biceps Curls:
-95x3x5
-75x3xMax Reps - 16,16,12

Conditioning:
9 Rounds of:
-5 Thrusters @ 135#
-5 Strict Pullups

-5 Burpees

12:08.

Wednesday 8.29.12

Strength:
Back Squat:
-105x5
-140x3
-165x3
-205x2
-230x1
-255x3x5

Bench Press:
-75x5
-105x3
-120x3
-150x2
-170x1
-185x3x5
-Max Reps @ 75% BW (135#), 14

Conditioning:
6 Rounds of:
-Max Reps Plyo Pushups
-20 Yard Shuttle Run
*Rest 2 minutes between rounds

18/11/13/12/12/14.

80 Reps.

Tuesday 8.28.12

Strength:
Deadlift 5RM:
-175x5
-205x3
-245x3
-3155x2
-345x1
-375x5

Supine Ring Rows*:
-13,5,2
-8,8,4
-8,7,5
*Sets were designed to be 3x20, but I couldnt complete the rounds unbroken, so I finished off the reps until i hit failure until I got 20.

3RM Box Jump:
-24"x3
-28"x3
-32"x3
-36"x3
-40"x3
-44.5"x3

Conditioning:
As many rounds as possible in 8:00 of:
-5 Power Clean + Push Press @ 155#
-5 Ring Dips

4 Rounds + 3 PC + 3PP.

Monday 8.27.12

Strength:
Back Squat:
-95x5
-135x3
-165x3
-195x2
-225x1
-250x1

Strict Press:
-45x5
-75x3
-85x3
-95x2
-115x1
-130x3x5 (PR)

Conditioning:
8 Rounds of:
-3 Back Squats @ 80% 1RM
-25 Yard Sprint (start from pushup position)
*Rest 2 minutes between rounds

Completed. Not RX'd.  80% of my 1RM is 265#, but 250# was my next weight in my linear progression, so I did the workout at that weight.

Sunday 8.26.12

Strength:
Farmer's Carry: 30 yards out and back

-90/handle +bar

-110/handle + bar

-130/handle + bar

*All Sets Done Unbroken

Conditioning:
-Tabata Tire Flips
-1 Minute Rest

-Tabata Burpees

-1 Minute Rest

-Tabata Tire Flips

 

Final Score: 6 Burpees + 3 Flips = 9 (Lowest scores in each round)

Friday 8.17.12

CrossFit Football Strength:
Power Clean:
-95x5
-115x3
-145x3
-175x2
-195x1
-212.5x5x3 (PR)  

CrossFit Football Conditioning:
5 Rounds for Reps:
-Max Rep Handstand Pushups
-Max Rep Strict Pullups
*2 Minute Rest Between Rounds

6/10, 6/10, 4/10, 3/10, 4/10 = 73 Total Reps

Thursday 8.16.12

CrossFit Football Strength:
Back Squat:
-95x5
-135x3
-155x3
-195x2
-225x1
-245x3x5

Bench Press:
-75x5
-100x3
-115x3
-145x2
-165x1
-180x3x5

CrossFit Football Conditioning:
-1/2 Gasser
-20 DB Hang Cleans, 40#
-5 Sandbag Slams, 70#
-1/2 Gasser
-15 DB Hang Cleans, 40#
-10 Sandbag Slams, 70#
-1/2 Gasser
-10 DB Hang Cleans, 40#
-15 Sandbag Slams, 70#
-1/2 Gasser
-5 DB Hang Cleans, 40#
-20 Sandbag Slams, 70#
-1/2 Gasser

14:26

Tuesday 8.14.12

CrossFit Football Strength:Deadlift 5RM:
-145x5
-195x3
-235x3
-285x2
-325x1
-355x5

Max Reps Strict Pullups:
15,15,11

Biceps Curls (Pull Assistance Work):
-80x12,11,10

CrossFit Football Conditioning:
5 Rounds for Time of:
-20 Yard Bear Crawl
-3 Deadlifts @ 315#
-10 Lateral Burpees

8:42.

Monday 8.13.12

CrossFit Football Strength:
Back Squat:
-95x5
-135x3
-165x3
-195x2
-225x1
-240x3x5
Strict Press:
-45x5
-65x3
-85x3
-95x2
-115x1
-125x3x5 

CrossFit Football Conditioning:
12:00 AMRAP
-10 Supine Ring Rows
-10 True Pushups

7 Rounds + 7 Rows.

Post Conditioning Assistance Work:
Max Reps 1 Arm KB Press, 53#:
-6,5,5

Sunday 8.12.12

CrossFit Football Strength:
Clean 1RM:
-95x5
-135x3
-165x3
-195x2
-225x1
-255x1 (PR)
-265x5x0  

CrossFit Football Conditioning:
-9 Power Cleans @ 210#
-265m Row Sprint
-6 Power Cleans @ 210#
-265m Row Sprint
-3 Power Cleans @ 210#
-265m Row Sprint

Post Conditioning Assistance Work:
Max Reps Biceps Curls, 75#:
-12, 11, 10

Max Reps Strict Chinups:
13, 12, 11

Monday 7.16.12

Warmup:
-Back Squat: 45x5, 135x4, 185x3, 235x2
-Strict Press: 45x5, 75x4, 95x3, 115x2
-Deadlifts: 135x5, 225x4, 315x3, 405x1

CrossFit Football Strength:
REST.

CrossFit Football Conditioning:
"10,000 Pounds"

Complete 10 Rounds for Time of:

1 Back Squat @ 365#
1 Strict Press @ 185#
1 Deadlift @ 455#

I had to scale the weights down to 280 BS, 130 SP, and 435 Deadlift, and complete 12 rounds in order to complete the 10,000lb requirement.  However, in my 9th round I completely lost my ability to pull my deadlift anymore.  Rather than risk an injury, I finished out the squats and presses for the last 4 rounds and called it a day.

29:31.

Wednesday 7.11.12

Warmup:-250m row
-10 GHD Situps
-10 Back Extensions
-40 Leg Swings (20/side)

CrossFit Football Strength:
Deadlift 5RM:
-225x5
-265x3
-315x3
-385x2
-435x0,1
-395x5

Biceps Curls (Pull Assistance Work):
-100x3x5

CrossFit Football Conditioning:
"Occupy Strength Balboa"

3 Rounds for Reps of:
:40 One-Arm DB Thrusters @ 50# (subbed 53# kb thrusters)
:20 Rest
:40 Strict Pullups
:20 Rest
:40 One-Arm Kb Snatch @ 62#
:20 Rest
:40 Mountain Climbers
:20 Rest

180 Total Reps.

Friday 6.1.12

Warmup:
-Burgener Warmup w/ Empty Bar

CrossFit Football Strength:
Power Cleans:
-95x5
-135x3
-165x3
-205x2
-225x1
-192.5x5x3

CrossFit Football Conditioning:
On the minute for 15:00:
-2 Power Clean @ 80% of 5x3 (165#)
-Max Reps Double Unders
520 Total DU.

Thursday 5.31.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat:
-135x5
-185x3
-235x3
-285x2
-305x1
-272.5x3x5    

Bench Press:
-95x5
-135x3
-165x3
-195x2
-225x1
(Warmup for Conditioning Workout)

CF Football Conditioning:
15-12-9:
-Bodyweight (190#) Bench Press
-Towel Pullups
15:38.

Wednesday 5.30.12

REST.

Tuesday 5.29.12

Warmup:
3 Rounds of:
-10 Box Jumpovers @ 20"
-6 Pushups
-6 Pullups
-6 GHD Situps

CrossFit Football Strength:
Deadlift 5RM:
-185x5
-275x3
-315x3
-385x1
-435x1
-405x5 (PR)

Power Snatch 1RM:
-75x5
-95x3
-115x2
-135x1
-145x1
-155x0,0,1 (PR)

Weighted Pullup 2RM:
-25x2
-50x2
-75x2
-85x2
-90x1 (failed 2nd rep)

Biceps Curls (Pull Assistance Work):
-Max Reps x3 @ 75#:
12,8,6.

CrossFit Football Conditioning:
REST.

I have previously attempted to DL 405x5 no less than 8 different times before finally getting it today for a PR.  I still felt strong on the 5th attempt, so hopefully next week I can continue to progress and pull 415x5.  My power snatch has improved 15# since starting CF Football seven weeks ago despite only snatching 3 times in that period.

Monday 5.28.12

Warmup:
-2:00 Jumprope (DU/Singles), then 4 rounds of:
-9 Pushups
-7 KB Swings @ 53#
-7 Ring Rows
-9 Air Squats

CrossFit Football Strength:
REST  (read about the workout below and you'll see why) 

CrossFit Football Conditioning:
"Kalsu"
-100 Thrusters @ 135# for time, 5 Burpees at the top of each minute.

In the interest of not completely trashing myself for the entire week, I did a "Half-Kalsu".  I did 50 thrusters instead of 100, and completed it in 14:56.  Last Memorial Day, I made it to 66 reps in 30 minutes before I gave up.  During that workout, I hit the halfway mark around minute 23, so I've definitely made some major progress on this workout this year.  Memorial Day 2013 I fully plan on scratching this workout off my CF Football "bucket list".

Saturday 5.26.12

Warmup:
-Greg Amundson's CrossFit Warmup
-2x20sec Max Row Effort

CrossFit Football Strength:
REST   

CrossFit Football Conditioning:
6 Rounds of:
-5 Russian Kb Swings @ 70#
-40yd Suicide Sprint (10 out/back, 20 out/back, 30 out/back, 40 out/back)

*Work must be completed in one minute, or assess 20 burpees for each penalty
**Rest one minute between efforts

Completed RX.  Rounds between 51-58 seconds.

Due to the lack of energy in the 9:00 class I was coaching this AM, I decided to join them in the conditioning workout to bring the intensity level up a bit.

"Hope"
1 Minute Rounds of:
-Burpees
-Power Snatch @ 75#
-Box Jumps, 24"
-Thrusters @ 75#
-C2B Pullups

222 Reps.

Friday 5.25.12

Warmup:
-Burgener Warmup w/ Empty Bar

CrossFit Football Strength:
Power Snatch:
-75x2
-95x2
-115x2
-135x2
-145x6x2

Box Jump, 1RM:
47" (landed on top of 49" 3x, but couldn't stand completely up before falling off)  

CrossFit Football Conditioning:
8 Rounds for Time of:
-2 Power Snatch @ 135#
-3 Box Jumps @ 75% 1RM (32")
7:49.

While my power snatch is far from impressive, I'm starting to gain some traction with it since I started CF Football training.  I had a power snatch 1RM of 135# when this program and today I was able to pull that 16x in a conditioning workout, and pull 145 12x during the strength portion.  Starting to get somewhere...

Thursday 5.24.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat:
-135x5
-185x3
-225x3
-275x2
-305x1
-270x3x5    

Bench Press:
-95x5
-135x3
-165x3
-195x2
-225x1
-187.5x3x5

CF Football Conditioning:
8 Rounds for Time:
-10 Ball Slams @ 40#
-5 Strict Pullups @ 40#
-3 Max Effort Broad Jumps

16:29.  I used atlas stone slams @ 42#, and made sure my broad jumps were at least 7'.

Wednesday 5.23.12

REST.

Tuesday 5.22.12

Warmup:
Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
Deadlift 5RM:
-185x5
-265x3
-315x3
-385x1
-435x1
-395x5 (Ties PR)

CrossFit Football Conditioning:
10 Rounds for Time:
-4 Power Cleans @ 225#
-40 yard Sprint
10:52, not RX.

While I can complete a 225# power clean, 40 of them would have taken an eternity, so I scaled the power cleans to bodyweight (185#).  I'm hoping to add weight until I reach 225#, and by then my goal is to be completing CFFB workouts as prescribed.  Still a long way off from that goal!

Monday 5.21.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat:
-135x5
-185x3
-215x3
-275x2
-305x1   
-267.5x3x5

CF Football Conditioning:
-30 Push Press @ 175#
-60 Strict Pullups
10:42, not RX'd/

I had to drop the weight on this workout to 145# to complete in a reasonable amount of time.  My strategy was to do as many push presses as possible then do double that amount of pullups until I finished.  It took me in the neighborhood of 6-7 rounds.

Friday 5.18.12

Warmup:
-Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
Power Cleans:
-95x5
-135x3
-165x3
-200x2
-225x1
-212.5x5x3 (failed 1 rep in 2nd, 4th, and 5th sets)

Strict Chins, Max Reps x3:
19,14,12 = 45 Total Reps (PR)  

CrossFit Football Conditioning:
6 Rounds for Time of:
-53yd Farmers Carry @ 150# per hand
-1/2 Gasser
Clocked stopped, time unknown!

I had nothing on my power cleans today.  I felt strong last week at 210#, but my legs felt torched on my pull today and the cleans were a real struggle.  I will give this weight 2 more attempts before I consider a reset.  The conditioning workout took approximately 15 minutes, by somehow my clock stopped somewhere in the middle.  The carries absolutely crushed me.  My traps and grip are beyond faded.  I can't wait to see how I feel from this tomorrow.

Thursday 5.17.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat:
-135x5
-185x3
-215x3
-275x2
-305x1
-265x3x5    

Bench Press:
-95x5
-135x3
-165x3
-195x2
-225x1
-185x3x5

CF Football Conditioning:
5 Rounds for Reps:
-1:00 Max Reps KB Push Press (53#, each hand)
-1:00 Isometric Back Extension Hold
39 Total Reps, 1 unbroken round on the back extensions.

Tuesday 5.15.12

Warmup:
Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
Deadlift 5RM:
-185x5
-265x3
-315x3
-385x1
-435x1
-385x5

Strict Pullups, Max Reps x3:
16,14,13 = 43 Total Reps (PR)

CrossFit Football Conditioning:
NONE.

I am working night shifts right now, and even though I hit some good numbers in the strength portion of the workout, I had ZERO motivation to push myself through any sort of conditioning.  Time to go eat In N Out and just enjoy the benefits of a heavy lifting day.

Monday 5.14.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat:
-135x5
-185x4
-215x3
-265x2
-300x1   
-262.5x3x5

Split Jerk (warmup for presses):
-85x5
-115x3
-135x3
-170x2
-190x1

Strict Press:
-110x3x5

CF Football Conditioning:
-40 yard sprint every 30 seconds for 6 minutes, rest 5 minutes, then...

-50 Ring Dips
-100 Toes to Bar

16:33.

I broke up the work into 10 rounds of 5 ring dips and 10 toes to bar.  The dips were all unbroken, but the T2B crushed my soul and shredded my hands.  Back squats are brutal too right now.

Saturday 5.12.12

Warmup:
-Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
Front Squat 1RM:
-45x5
-135x1
-185x1
-225x1
-255x1
-285x1
-310x1
-320x1 (PR)   

CrossFit Football Conditioning:
12 Rounds, rest 2 minutes after every 3 rounds, of:
-2 Front Squats @ 80% 1Rm (255#)
-10 Ball Slams (25# Wall Ball)
-1 Rope Climb @ 15'

21:18 Total Workout Time (including rest) - 3:28 fastest round, 4:00 slowest round.

Typically Saturday is an off day for strength, but the conditioning workout called for heavy front squats and I felt like the workout would have been much more difficult had I jumped right into it cold, so I decided to try to set a front squat 1RM.  My previous PR was 305, so needless to say it was a big record for me.  I think it was due to the fact that I was jacked up on espresso when I walked into the gym.  Either way, it counts:)

Friday 5.11.12

Warmup:
-Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
Power Snatch 5x3:
-65x5
-80x3
-95x3
-115x5x3   

CrossFit Football Conditioning:
15:00 AMRAP:
-10 Supine Ring Pullups
-10 True Pushups
8 Rounds + 8 Pullups.

True Pushups are done with your feet and hands both on equal height parallettes.  Although this is supposed to be a harder version of the pushup, to me the range of motion feels much easier and better on my shoulder.  All the pushups in this workout were done unbroken.  The supine ring pullups slowed me down as always...and yes, my power snatch sucks...STILL.

Thursday 5.10.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat:
-135x5
-185x3
-215x3
-265x2
-297x1
-260x3x5    

Bench Press:
-95x5
-135x3
-165x3
-135x2
-225x1
-182.5x3x5

CF Football Conditioning:
(8) 60yd Pro Long Shuttles, 1 min rest between each attempt.
9:33 RX.  Shuttles were between 17-19 seconds.

Tuesday 5.8.12

Warmup:
3:00 AMRAP of:
-25 Double Unders
-7 Pushups
-7 Situps
-7 Wall Balls

CrossFit Football Strength:
Deadlift 5RM:
-155x5
-205x3
-245x3
-315x2
-345x1
-375x5

CrossFit Football Conditioning:
Tabata Mash-up of:
-Deadlifts @ 275#
-Burpees

93 Total Reps.

Monday 5.7.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat (warmup for conditioning portion of workout):
-135x5
-185x3
-215x3
-265x2
-297x1     
-257.5x3x5

CF Football Conditioning:
12:00 AMRAP of:
-1 Push Press @ 90% Strict Press 1RM (135#)
-1 Strict Pullup
-1 PP
-3 SP
-1 PP
-5 SP

3 Strict Pullups short of 9 Rounds RX'd (all strict pullups unbroken).

I went straight into this WOD without any overhead warmup work, and I still felt strong.  I had one of the top scores on the CFFB website for this workout.  But that probably means I just have a really weak strict press and therefore worked at a light weight, haha!  The back squats are starting to get heavy....how much longer can I go??

Friday 5.4.12

Warmup:
-Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
3x Max Reps Strict Chinups*:
15, 12, 13 = 40 (PR)
*Done after Conditioning Workout   

CrossFit Football Conditioning:
*Work up to the heaviest set of 3 reps possible of the following barbell complex:

1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
 
-95x3, 135x3, 155x3, 175x3, 185x3, 195x3, 205x3, 220x1 (failed second power clean, then completed rep 2 and 3)

Thursday 5.3.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat:
-135x5
-185x3
-215x3
-265x2
-231x1
-255x3x5    

Bench Press*:
-95x5
-135x3
-165x3
-135x2
-220x1
*Warmup for Conditioning Workout

CF Football Conditioning:
15-12-9-6-3:
-Bodyweight Bench Press @ 182#
-Handstand Pushups (2 abmats for form)

21:44.

Talk about being completely taxed.  Double pressing movements is a killer couplet for me, and my time showed it.  I'm starting to be able to keep my core tight with 2 abmats on my HSPU.  Time to remove one mat soon.

Tuesday 5.1.12

Warmup:
-Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
Deadlift 5RM:
-145x5
-205x3
-235x3
-295x2
-335x1
-365x5 (+2)   

The programming this week called for a 10lb increase over my 5RM of 355# last week.  I was able to hit 5 reps, so I kept going and added two more for a total of 7 reps.

CrossFit Football Conditioning:
7 Rounds for Reps of:
-Max Reps Strict Weighted Pullups @ 25#
-20 Hollow Rocks

12,6,6,5,5,5,5 = 44 Total Reps (Time was 13:51).

Monday 4.30.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat (warmup for conditioning portion of workout):
-135x5
-185x3
-225x3
-255x2
-275x1     

Strict Press:
-45x5
-65x3
-75x3
-85x2
-95x1
-107.5x3x5

CF Football Conditioning:
"Religion 2.1"
5 Rounds for Max Reps of:
-Back Squat @ 225#
-7 Burpee Box Jumps, 20"


10,7,8,8,7 = 40 Total Reps.


This workout was supposed to be completed with 275# based on my back squat max of 330#, but I could barely handle 275# in the warmup.  My legs were absolutely fried from last week's programming.  Let's hope they recover over the course of the week.

Saturday 4.28.12

Warmup:
-Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
REST   

CrossFit Football Conditioning:
15-12-9
-1-arm KB Thruster, right side, @ 53#
-1-arm KB Thruster, left side, @ 53#
-Strict Chinups

8:58.

Saturdays are a rest day for the strength portion of CF Football programming, so it was just a conditioning workout today.  I finished with the last set of 9 thrusters with 7:43 remaining and mistakenly thought I was finished.  I laid down and rested for almost a minute before I realized I had 9 chinups to finish. So I'm not exactly sure what my "true" time is for this jacked up version of Fran.

Friday 4.27.12

Warmup:
-Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
Power Cleans:
-85x5
-115x3
-135x3
-165x2
-195x1
-210x5x3 (PR)   

CrossFit Football Conditioning:
5 Rounds for Time of:
-12 Walking Barbell Lunges @ 135#
-12 Dynamic Pushups (45# plate + 10# plate, on ground, not on top of a box like the video)
-125m Rower Sprint

13:38.

The original workout called for a 100m sprint, but I was stuck inside the gym as I had both my girls with me, so I rowed it out.  My ass is gonna hurt for days...from the lunges.

Thursday 4.26.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat:
-100x5
-135x3
-165x3
-205x2
-225x1
-252.5x3x5    

Bench Press:
-75x5
-100x3
-115x3
-150x2
-165x1
-180x3x5

CF Football Conditioning:
12-9-6-3:
-Push Press @ 155#
-Ring Dips

17:04.

The weight on the push presses was incredibly taxing on me.  After doing 4 in a row to open, I did sets of 2 or 3 for the rest of the workout.  My overhead strength has a LONG way to go, but I'm working on it.

Wednesday 4.25.12

Warmup:
-Greg Amundson's CrossFit Warmup

Recovery Workout:
1 Round of:
-15 Push Press @ 45#
-10 Situps
-(5) 6-Point Burpees
-200m Sprint

Today is an off day in CFFB programming, but I woke up feeling extremely sore, and used this extremely short recovery workout to blast some of that lactic acid out of my system.

I followed up this workout with 30 minutes of dynamic stretching/flexibility exercises to get my body recovered for the next 3 days of lifting.  Time to go eat and sleep!

.

Tuesday 4.25.12

Warmup:-Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
Deadlift 5RM:
-145x5
-195x3
-235x3
-285x2
-320x1
-355x5 (+3), then 50 Evil Wheels   

Since this is my first week back following CFFB programming, I backed off my previous 5RM by 40 pounds, since the goal of this program is to add 10# per week to my deadlift 5RM.  I hit 355x5, then went to failure to get in some extra reps, hence the (+3) for a total of 8 reps.


CrossFit Football Conditioning:
4 Rounds for Time of:
-10 DB Power Snatches (5right/5left) @ 100#
-30 Yard Sprint

7:12, not RX'd.  I used a 70# kettlebell.  There was absolutely no way 100# was getting over my head.  However, I had never used more than a 53# kb in a workout before, so this was a huge juump for me, and I'm pretty happy about it.

Monday 4.23.12

Warmup:
-Greg Amundson's CrossFit Warmup

Strength:
Back Squat:
-100x5
-140x3
-165x3
-205x2
-230x1
-250x3x5    

Strict Press:
-45x5
-60x3
-70x3
-85x2
-95x1
-105x3x5

Conditioning:
-(6) 60 Yard Pro Long Shuttle*, 1 minute rest between sprints:
Completed RX.

*Long Shuttle: From a starting line, a player runs 5 yards straight ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.

Sunday 4.22.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Burgener Warmup (PVC)

Strength:

Power Snatch:
-95x3
-105x3
-115x3
-125x3
-135x3 (PR)

Split Snatch:
-135x1
-145x1
-150x1
-155x0,0,0

Snatch Shrugs:
-185x5x5

Back Extensions:
-3x10

Situps:
-2x25

Strict Chins:
-1x10

Today was a heavy (in volume, certainly not weight) Olympic lifting day for me, so there was no conditioning workout.  I set a PR in the power snatch, but was 10# below my PR in the split snatch.  My snatch numbers are improving as I work it more often, and nail down some better technique.  However, the snatch is still by far my work lift.

Friday 4.20.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Overhead Squat: 45x5, 65x4, 85x3

Strength:
Overhead Squat, 2-2-2-2-2-2:
-105x2
-115x2
-125x2
-135x2
-140x2
-145x0

Handstand Pushups, 2 on the minute for 10:00:
Completed with 1 abmat.

I have incredibly inflexible shoulders, so overhead squats pose a real problem for me.  At this weight, neither the squat, nor the overhead hold of the weight was difficult in terms of muscular fatigue, but I started to feel some pain in the shoulder when I went for my last set, so I let the bar go.  For now, I'm going to check my ego on the overhead squats and work on building strength in the shoulder joints.  For the HSPU, I have similar issues with pain in the shoulder joint, as well as rapid fatigue.  Still working on it. 

Conditioning:
100 Strict Pullups for Time:
12:13.

This beat my previous PR for this workout by over 7 minutes.  Progress!

Sunday 4.15.12

Warmup:
-Greg Amundson's CrossFit Warmup, then 5 rounds of:
-3 Six-Point Burpees
-3 L-Sit Pullups

Strength:
Power Snatch, 2RM
-75x2
-95x2
-115x2
-125x2
-135x2
-145x1,0
-145x2 (PR)
-155x0 (fail 3x)
 
 Conditioning:
5 Rounds of:
-3 Snatch Pulls
-3 Power Snatch
-3 Snatch Push Press
Rest 120 seconds between rounds.  Use 70% Power Snatch 2RM (102#)
Completed Rx'd.

Friday 4.13.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Strict Press: 45x3, 65x3, 85x3

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Strict Press: Training Max - 128
-90x3, 115x3, 126x4

Conditioning:
5 Rounds for Time:
-30 seconds Kb Push Press, right hand (53#)
-30 seconds Kb Push Press, left hand (53#)
-1 minute isometric back extension hold
61 Kb reps + 4 holds unbroken.

Thursday 4.12.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Deadlift: 165x3, 205x3, 245x3

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Deadlift: Training Max - 414
-295x3, 335x3, 375x6

Conditioning:
"Diane"
21-15-9 of:
-225# Deadlift
-Handstand Pushups (2 abmats)
8:06.

I have struggled through this workout RX'd before, but my HSPU are so terrible I decided to check the ego at the door today and scale down.  I used 2 abmats, and focused on being able to string together more in a row, while keeping a tight core.  I struggle mightily with overhead presses, so this will be a big focus of mine over the next year.

Wednesday 4.11.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Back Squat: 155x3, 145x3, 175x3
-Bench Press: 85x3, 105x3, 125x3

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Back Squat: Training Max - 297
-210x3, 240x3, 268x7
Bench Press: Training Max - 200
-140x3, 160x3, 180x8

Conditioning:
"Nasty Girls"
3 Rounds for Time:
-50 Air Squats
-7 Muscle Ups
-10 Hang Power Cleans @ 135#
13:04.

Monday 4.9.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Power Cleans: 135x3, 165x3, 185x3

Strength:
Power Cleans: 5x3 -
Completed RX'd @ 207.5# (PR)

Conditioning:
8 x 250m Rower Sprints, Rest:Work = 3:1
Fastest Sprint: 47sec.
Slowest Sprint: 50 sec.
Total Time: 23:40

Saturday 4.7.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Strict Press: 45x5, 60x5, 75x5

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

Press: Training Max - 128  
-85x5, 95x5, 109xMax (7)

 Conditioning:
8:00 AMRAP:
-5 DB Burpees @ 40#
-10 Ball Slams @ 30#
5 Rounds + 4 Burpees.


30 min rest then...


Partner WOD-
5 Rounds for Time of:
-400m run
-50 Air Squats
-40 Situps
-30 Pushups
-20 Pullups
-10 Burpees
*Each team has a 45# plate, and it must carried the entire workout.  It never touched the ground.  My partner and I split up the work.  We each carried the plate for 200m on the run, and divided the reps for all the movements.
30:51.

Friday 4.6.12

Warmup:
-Greg Amundson's CrossFit Warmup
-7 Wall Balls (11' target)
-7 GHD Situps
-14 Walking Lunges with 45# Bar Overhead
-Deadlifts: 145x5, 185x5, 225x5

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

Deadlifts: Training Max - 414
275x5, 315x5, 352x9

Conditioning:
For Quality:
7 Rounds of:
-Max Time Handstand Hold
-15 Hollow Rocks

I didn't time out the handstand holds each round.  I simply tried to go to failure and then do my hollow rocks in as few sets as possible.  My goal of a 90 second handstand hold seems light years away.  This workout crushed me.

Thursday 4.5.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Back Squats: 105x5, 135x5, 165x5
-Bench Press: 75x5, 95x5, 115x5

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

Back Squats: Training Max - 297
-195x5, 225x5, 253x8
Bench Press: Training Max - 200
-135x5, 155x5, 170x10

Conditioning:
150 Pushups for Time, sprint 40 yards every time you rest in the down position.
15:46 (with too many penalties to count!).

I focused more on running the sprints to max effort than focusing on getting through the pushups in as few sets as possible.  This probably dragged out my workout by a few minutes, but I feel it served me better.

Sunday 4.1.12

Warmup:
-Greg Amundson's CrossFit Warmup

Strength/Conditioning:
"Strongman Fran":
21-15-9 of:
-Atlas Stone Shoulder Squats @ 93#
-Weighted Pullups @ 25#
12:06.

The round of 21 was actually an atlas stone thruster, but I have severely limited flexibility going straight overhead with a stone, and I felt it was detrimental to the workout.  The next two rounds, I shouldered the stone on one side, did as many squats as possible, and then switched sides until I finished out the round.  I think in the interest of body balance, the next time I do this workout, I will do 21/15/9 on each side.  Either way, smoked!

Friday 3.20.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Back Squat: 135x5, 175x3, 205x3, 255x2
-Strict Press: 45x5, 75x3, 95x3, 115x2
-Deadlift: 185x5, 255x3, 305x3, 375x1

Strength:
"CrossFit Total" - 3 Attempts at a 1RM at each of the following:
-Back Squat: 315x1, 335x0, 330x1 (PR)
-Strict Press: 140x1, 145x0, 142x1
-Deadlifts: 460x1 (ran out of time due to coaching) =
932.

This one 1# short of my previous PR for the Total.  I was hoping to pull 485# by my third attempt on the deadlift, but I was doing this in between coaching classes, and I got too cold and didn't want to attempt a PR when I wasn't warm.  Overall, I'm pretty satisfied with my numbers, and it gives me a new baseline for starting 5-3-1 training this week.

Thursday 3.29.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Strict Press: 45x5, 65x5, 75x5

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

 Press: Training Max - 135  
-90x5, 100x5, 115xMax (6)

 Conditioning:
-2:00 Max Distance Yoke Carry @ 300#
-2:00 Max Reps Double Overhand Grip Axle Deadlifts
330 feet + 21 deadlifts.

Wednesday 3.28.12

Warmup:
-Greg Amundson's CrossFit Warmup

Strength:
10:00 to establish 1RM Axle Squat Clean:
Worked up to 185#.

These were much more difficult than I anticipated.  The axle does not spin at all like an oly bar would do, so you are forced to have incredibly fast hands/elbows, and it puts a ton of strain on your grip to catch it.

Conditioning:
6-5-4-3-2-1 of:
-Axle Squat Cleans @ 175#
-5 Box Jumps @ 41" between each set
14:01.

Tuesday 3.27.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Deadlifts: 145x5, 185x5, 225x5

Strength:
Deadlifts: 260x5, 300x5, 340xMax (8)
Strict Pullups: 3x Max Reps (3 min rest between sets) - 18/11/11 reps.

Conditioning:
NONE.

Monday 3.26.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Back Squats: 115x5, 145x5, 175x5
-Bench Press: 75x5, 95x5, 115x5

Strength:
Back Squats: 205x5, 240x5, 268xMax (6)
Bench Press: 135x5, 155x5, 170x9
Pushups: 3x Max Reps (3 min rest between sets) - 27/23/24 reps

Conditioning:
After re-evaluating my training following the CrossFit Games Open, I will be focusing much more exclusively on strength in the upcoming months leading up to the 2013 Open.  My plan is to have two strength days in a row, followed by a strongman day in the hopes of greatly increasing my raw strength.  This seems to be by far my biggest weakness at the moment.

Friday 3.23.12

Warmup:
-Greg Amundson's CrossFit Warmup

Strength:
10:00 to Establish 1RM Thruster:
-45x5, 115x2, 135x1, 155x1, 175x1, 185x1 (PR), 195x0 (fail)

Conditioning:
CrossFit Games Open WOD 12.5:
7 minute ladder of:
-3 Thrusters @ 100#/3 Chest to Bar Pullups
-6/6
-9/9, etc...
Completed round of 15 + 8 thrusters into round of 18.

Thursday 3.22.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Clean Pulls: 45x5, 135x5, 225x5,

Strength:
Clean Pulls: 250x5x5

Conditioning:
4 Rounds for Time of:
-9 Ring Pushups
-15 Box Jumps @ 24"
-21 Double Unders
3:38.

Wednesday 3.21.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Split Jerk: 45x4, 95x4, 135x3, 155x2

Strength:
Split Jerk: 168x4x4
L-Sits: 5x10 sec holds

Conditioning:
"Dirty Sweatpants Romano":
10 minute AMRAP of:
-1 Stone to Shoulder @ 116#/1 Tire Flip
-2/2
-3/3, etc...

6 Rounds + 7 Stones + 3 Tire Flips.

Sunday 3.18.12

Warmup:
-Greg Amundson's CrossFit Warmup

Strength/Conditioning:
1 minute on, 1 minute off for 20 minutes of:
-1 Rope Climb @ 15'
-Max Reps Stone to Shoulder @ 116#
65 reps.

For this workout, I started with the stone on a box at about waist height and lifted it to my shoulders from there.  My legs were absolutely trashed from the CF Games Open WOD on Friday, so I was unable to use my legs in any capacity today.  I really enjoyed the strongman training today.  It has been a while since I've done any, and I think it's time to mix some more in.

Saturday 3.17.12

Warmup:
-Greg Amundson's CrossFit Warmup

Strength:
12 Minutes to Establish a Bench Press 1RM (1 second pause at bottom):
135x4, 155x2, 175x1, 185x1, 205x1, 215x0, 210x0, 210x0

Conditioning:
"Modified Lynne"-
5 Rounds for Max Reps of:
-Bench Press @ 85% Bodyweight (1 second pause at bottom of each rep)
-Weighted Pullups
2 minute rest between rounds.

Bench Press: 155#
Weighted Pullups: 25#

7/9, 6/7, 6/7, 5/8, 5/8.

Today is my first day deviating from my traditional model of 5-3-1 strength training along with a quick conditioning workout.  While that style greatly increased my strength, it still only made me moderately strong compared to the rest of the CrossFit world.  Additionally, my muscular endurance seemed to take a big hit.  My strength programming will be much more random from now on out, and my conditioning will be longer/heavier/tougher.

Friday 3.16.12

Warmup:
-Greg Amundson's CrossFit Warmup
-5x5 Atlas Stone Wall Balls @ 42#


Conditioning:
CrossFit Games Open WOD 12.4:
12:00 AMRAP of:
-150 Wall Balls
-90 Double Unders
-30 Muscle-Ups


150 WB + 90 DU + 5 MU.

Wednesday 3.14.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Thrusters: 85x4, 100x3, 115x2

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

Press: Training Max - 135
-90x5, 105x5, 115x4 (+1,1,1 additional reps to make 7)
Front Squat: Training Max - 278
-185x5, 210x5, 237x7

Conditioning:
"Death by Push Jerk" @ 135#
-4 min + 4 reps.

Tuesday 3.13.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Clean Shrugs: 205x6, 225x5, 245x4

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

Power Cleans: Training Max - 235
-155x5, 175x5, 200x7
Weighted Pullups: Training Max - 80
-50x5, 60x5, 68x4 (+3 to make 7)

Conditioning:
15 min to establish 1RM Zercher Carry:
-175x1, 215x1, 255x1, 275x1. 300x0 (completed the walk, but dropped the yoke 3x)

Monday 3.12.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Back Squats: 115x4, 145x3, 175x2
-Bench Press: 75x4, 100x3, 120x2

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

Back Squats: Training Max - 314
-205x5, 235x5, 267x5 (+2 additional reps to make 7)
Bench Press: Training Max - 100
-145x5, 165x5, 186x4 (+2, +1, to make 7)


Conditioning:
21 Bodyweight Bench Presses (180#) for time:
5:57.

I came in this morning coming off 3 hours sleep and an 18 hour shift at work.  My numbers suffered big time and I just didnt have it in me to push through a long conditioning workout.  So I added some finishing work to my bench press day and called it good.

Saturday 3.10.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Mobility Work on ankles/achilles

Strength:
Push Press: Heavy 1 Rep, but NOT a max
-95x1, 135x1, 155x1, 165x1, 175x1

Conditioning:
CrossFit Games Open WOD 12.3:
18:00 AMRAP of:
-15 Box Jumps
-12 Push Press @ 115#
-9 Toes to Bar
7 Rounds + 15 Box Jumps + 7 Push Press.

Thursday 3.8.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Snatch Pulls: 100x4, 145x3, 185x2

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

Deadlifts: Training Max - 400
-260x5, 300x5, 340x7
Power Snatch: Training Max - 100
-65x5, 75x5, 85x7
(After each set of power snatches, I did one heavy split snatch: 135x1, 145x1, 155x1)

Conditioning:
-1800m Row
-50 Burpees with 6" jump
-125 Double Unders
16:17.

I went in late after work and had absolutely zero energy today.  Lesson learned!

Sunday 3.4.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Thrusters: 85x4, 100x3, 115x2

Strength:
(75% x 1, 85% x 1, 95% x Max Reps)

Front Squats: Training Max - 268
-205x1, 230x1, 255x7
Push Press: Training Max - 162
-125x1, 140x1, 155x4

Conditioning:
On the minute for 10:00:
-3 Burpees
-Max Rep Muscle-Ups
(3, 2, 2, 1, 1, 1, 1...switched to 15' rope climbs when MU failed...1, 2, 2)
16 Reps Total.


Apparently being able to do a lot of pullups and a lot of dips doesn't translate completely to muscle-ups.  Weak.

Saturday 3.3.12

Warmup:
-30 minutes of foam rolling/Motrin-popping
-Burgener Warmup
-Snatch Pulls: 135x5, 165x4, 205x3

Strength:

Snatch: 1RM
-95x1, 115x1, 135x1, 155x1, 160x0, 160x1 (PR)

Conditioning:
CrossFit Games Open WOD 12.2:
10:00 Cap:
-30 Snatches @ 75#
-30 Snatches @ 135#
-30 Snatches @ 165#
-Max Reps @ 210#

57 Reps.

I deviated from my typical 5-3-1 programming today.  Normally it would have been a snatch/deadlift day for me but I had to incorporate the CrossFit Games Open WOD this week.  So while I did let deadlifts slide this week, I feel the high volume, high weight snatching more than made up for it on my pull day.  I'm completely smoked!

Thursday 3.1.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Back Squats: 135x4, 170x3, 200x2
-Bench Press: 95x4, 115x3, 140x2

Strength:
(75% x 1, 85% x 1, 95% x Max Reps)

Back Squats: Training Max - 304
-230x1, 260x1, 289x5 (5RM PR!)
Bench Press: Training Max - 213
-160x1, 185x1, 203x3

Conditioning:
5 rounds for time:
-12 Barbell Walking Lunges @ 40% 1RM Back Squat (135#)
-12 Ring Dips
-50 Yard Shuttle Sprint
11:21.

Wednesday 2.29.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Clean Shrugs: 215x6, 235x5, 255x4, 285x3, 305x2, 335x1
 
Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Power Cleans: Training Max - 235
-165x3, 190x3, 212x7x1 (30 sec rest between reps)
Weighted Pullups: Training Max - 94
-65x3, 75x3, 85x2

Conditioning:
On the minute for 10:00:
-3 Weighted Pullups @ 35#
-3 Hang Power Cleans @ 185#
Completed Rx'd.  No penalties.

Saturday 2.25.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Front Squats: 105x4, 135x3, 165x2
-Strict Press: 65x4, 80x3, 95x2

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Front Squat: Training Max -268
-190x3, 215x3, 242x6
Strict Press: Training Max - 145
-105x3, 115x3, 131x2

Conditioning:
5 rounds for time:
-1 Press @ 90% 1RM (131)
-1 Strict Pullup
-1 Press
-3 Pullups
-1 Press
-5 Pullups

11:14.  (1 rep @ 131, 1 rep @ 125, 3 reps @ 115, 10 reps @ 105)

Friday 2.24.12

Warmup:
-Mobility WOD for CrossFit Open Workout 12.1
-Dynamic Stretching

Conditioning:
"CrossFit Open WOD 12.1"
7:00 AMRAP: Burpees
102.

Thursday 2.23.12

Warmup:
-Stretching
-3 Rounds of:
2 Handstand Pushups
4 Hang Split Snatch @ 45#
6 Butterfly Pullups
8 GHD Situps
then...
-Snatch Pulls: 135x4, 185x3, 225x2

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Deadlift: Training Max - 451
-315x3, 365x3, 406x1 (failed 2nd attempt, took a break, hit 3rd attempt, failed 4th)
Split Snatch: Training Max - 140
-100x3, 115x3, 126x7x1 (30 sec rest between reps)

Conditioning:
10:00 AMRAP:
-1 Rope Climb @ 15'
-10 Wall Balls @ 20#
-15 Kettlebell Swings @ 53#
-20 Double Unders
4 Rounds + 1 Climb + 10 Wall Balls.

Wednesday 2.22.12

Warmup:
-CrossFit Football Warmup
-30 PVC Passthrus
-Bench Press: 85x4, 110x3, 135x2
-Back Squats: 125x4, 155x3, 185x2

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Bench Press: Training Max - 213
-150x3, 170x3, 192x4
Back Squats: Training Max - 304
-215x3, 245x3, 275x5

Conditioning:
"Crushing Helen":
8 Rounds of:
-100m Sprint
-8 Russian Kb Swings @ 70#
-5 Plyo Pushups
7:33 (PR).

Friday 2.17.12

Warmup:
-Clean Shrugs: 190x6, 225x5, 245x4, 275x3, 295x2, 320x1

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

Power Cleans: Training Max - 235
-155x5, 180x5, 200x9x1 (30 sec rest between reps)
Weighted Pullups: Training Max - 94
-62x5, 71x3, 80x3

Conditioning:
15 minute AMRAP:
-9 Deadlifts @ 155#
-12 Pushups
-15 Box Jumps @ 24"
10 Rounds + 9 DL + 7 Pushups.

After doing worse in the first 3 CrossFit Open workouts from last year this week, I finally redeemed myself.  I beat last year's score by almost two full rounds.

Thursday 2.16.12

Warmup:
-Front Squat/Push Press: 105x2, 125x2, 135x2, 150x1, 165x1, 180x1 (missed press)

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

Front Squats: Training Max - 268
-175x5, 205x5, 228x9
Shoulder Press: Training Max - 145
-95x5, 110x5, 124x4

Conditioning:
10 minute AMRAP:
-60 Bar-Facing Burpees
-30 Overhead Squats @ 120#
-10 Muscle-Ups
60 + 15 Overhead Squats.

I did one rep worse on this workout than I did during the CrossFit Open last year (that seems to be a trend this week), and my shoulder is absolutely killing me.  For whatever reason (bad form, lack of mobility, etc), overhead squats are extremely painful.  I think I'm going to begin a long process of incorporating them into my warmups, and slowly building up strength.  However, I am going to do my best to avoid them during my conditioning workouts in order to save myself any added pain.

Wednesday 2.15.12

Warmup:
-Snatch Pulls: 115x4, 165x3, 205x2

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

Deadlifts: Training Max - 451
-295x5, 335x5, 384x4
Snatch: Training Max - 140
-95x5x1, 105x5x1, 119x5x1 (30 sec rest between each rep)

Conditioning:
10 minute AMRAP:
-30 Double Unders
-15 Power Snatches @ 75#
5 Rounds + 30 DU + 10 Snatches.

Tuesday 2.14.12

Warmup:
-Back Squat: 105x4, 135x3, 170x2
-Bench Press: 75x4, 95x3, 120x2

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

Back Squats: Training Max - 304
 -205x5, 230x5, 259x7
Bench Press: Training Max - 213
-140x5, 160x5, 182x7

Conditioning:
5 minute AMRAP:
165# Clean and Jerks
14 Rounds + 1 Clean.

(During the CF Games last year, I got 16+1.  I don't know if it was coming off of night shifts, or the heavy lifting before, or mentally I just wasn't there...but I'm stronger and more conditioned that at this point last year and I certainly should have done better.)

Friday 2.10.12

Warmup:
-CrossFit Football Warmup, then...
-Clean Shrugs: 225x6, 245x5, 265x4, 290x3, 315x2, 335x1

Strength:
(75% x 1, 85% x 1, 95% x Max Reps)

Power Cleans: Training Max - 230
-175x1, 195x1, 219x5x1 (1 min rest between reps)
Weighted Pullups: Training Max -92
-69x1, 79x1, 88x3

Conditioning:
3 Rounds for Time:
-10 Deadlifts @ 275#
-50 Double Unders
4:20.

Thursday 2.9.11

Warmup:
-CrossFit Football Warmup, then...
-Split Snatch Practice: 45x5, 65x3, 85x3, 115x1
-Front Squat/Split Jerk: 115x2, 125x2, 140x2, 161x1, 182x1, 203x1

Strength:
(75% x 1, 85% x 1, 95% x Max Reps)

Front Squats: Training Max - 258
-203x1, 225x1, 246x7
Strict Press: Training Max - 140
-105x1, 120x1, 133x3 (PR)

Conditioning:
5 minute AMRAP:
-7 Lateral Burpees
-14 Box Jumps (24")
5 Rounds.

-PS-
A little Oly class lifting ensued during the final hour of class tonight...I couldnt resist.

Split Snatch: 1-1-1-1-1-1-1-1-1-1
75-95-105-115-125-135-145-155 (PR)-165 (missed all 3 attempts)

Today was my first attempt at split snatching and I managed to increase my PR by 20#.  This version of the lift allows me much better hip extension and allows me to keep my torso vertical in the landing position.  Here's a video of my 155# Snatch PR:

Tuesday 2.7.12

Warmup:
-CrossFit Football Warmup, then...
-Snatch Pulls: 155x4, 200x3, 245x2

Strength:
(75% x 1, 85% x 1, 95% x Max Reps)

Deadlift: Training Max - 441
-335x1, 375x1, 419x1
Power Snatch: Training Max - 131 
-100x2, 115x1, 125x5x1 (30 sec rest between reps)


Conditioning:
Tabata Mash-Up:
-Russian Kb Swings @ 70#
-"True" Pushups (hands and feet on parallettes)
-Calorie Row
213 Total Reps.

Monday 2.6.12

Warmup:
-Dynamic Warmup: 3 Games of Ping Pong
-Bench Press: 95x4, 115x3, 135x2
-Back Squats: 135x4, 165x3, 195x2

Strength:
(75% x 1, 85% x 1, 95% x Max Reps)

Bench Press: Training Max - 208
-156x1, 177x3, 198x5
Back Squats: Training Max - 294 
-225x1, 250x1, 280x5 (PR)

Conditioning:
10:00 Ladder Workout (1 of each, 2 of each, 3 of each, etc.):
-11' Wall Balls @ 20#
-25# Weighted Pullups
10 Rounds + 11 WB's + 2 Pullups

Wednesday 2.1.12

Warmup:
-Burgener Warmup w/ Empty Bar
-Clean Shrugs:
205x6, 230x5, 255x4, 275x3, 300x2, 325x1

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Power Cleans: Training Max - 230
-165x3, 185x3, 207x3
Weighted Pullups: Training Max - 92 
-65x3, 74x3, 83x3

Conditioning:
(3) 316 yard shuttle sprints, 5 min rest between sets:
(These were supposed to be 300 yards -50x6- but I guesstimated and couldn't find the tape measure until after the workout)
:58, :59, 1:01.

Tuesday 1.31.12

Warmup:
3 Rounds of:
-20 yard sprint x2 (down and back)
-20 yard backwards sprint x2 (down and back)
-20 yard sideways step x2 (down and back),
 then...
-3 Front Squats/3 Split Jerks @ 115
-3/3 @ 125
-2/2 @ 140
-2/2 @ 161
-1/1 @ 182
-1/0 (miss) @ 203

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Front Squat: Training Max - 258
-185x3, 205x3, 233x5
Strict Press: Training Max - 140 
-100x3, 115x3, 126x3

Conditioning:
3 Rounds for Time:
-1 Full Gasser (53 yards x 4)
-3 Power Cleans/3 Push Press/3 Power Cleans/3 Push Press @ 135#
6:36.

Warmup:
3 Rounds of:
-20 yard sprint x2 (down and back)
-20 yard backwards sprint x2 (down and back)
-20 yard sideways step x2 (down and back),
 then...
-Snatch Grip Deadlift/Shrug: 135x4, 175x3, 225x2

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Deadlift: Training Max - 441
-315x3, 355x3, 397x3
Power Snatch: Training Max - 131 
-95x3, 105x3, 118x3

Conditioning:
100 Pullups for time, 3 Burpees every 30 seconds:
7:58.

Sunday 1.29.12

Warmup:
3 Rounds of:
-20 yard sprint x2 (down and back)
-20 yard backwards sprint x2 (down and back)
-20 yard sideways step x2 (down and back),
 then...
-Bench Press: 85x4, 105x3, 125x2
-Back Squat: 115x4, 145x3, 175x2

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Bench Press: Training Max - 208
-146x3, 167x3, 188x5
Back Squat: Training Max - 294 
-206x3, 236x3, 265x5 (PR)

Conditioning:
As many rounds as possible in 12:00 of:
-20 Overhead Walking Lunges @ 45#
-10 Ring Dips
5 Rounds + 20 Lunges + 5 Ring Dips.

Tuesday 1.24.12

Warmup:
-Burgener Warmup w/ Empty Bar
-Clean Complex: 80x4, 105x3, 125x2
-Weighted Pullups: 30x4, 40x3, 50x2

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

Power Cleans: Training Max - 230
-150x5, 173x5, 196x5
Weighted Pullups: Training Max - 92 
-60x5, 69x5, 79x3

Conditioning:
10-9-8-7-6-5-4-3-2-1:
-Russian Kb Swings @ 70#
-Strict Chinups
7:18.

Monday 1.23.12

Warmup:
-Band Pull Aparts
-Bench Press: 75x4, 95x3, 115x2
-Back Squats: 105x4, 135x3, 165x2

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

Bench Press: Training Max - 208
-136x5, 156x5, 177x7
Back Squats: Training Max - 294  
-192x5, 221x5, 250x7

Conditioning:
10:00 of "Thruster/Toes to Bar Ladder" - Complete 1 Thruster @ 135#, then 1 Toes to Bar, then 2 of each, 3 etc...until 10:00 has been completed:
8 Rounds + 5 Thrusters.

Sunday 1.22.12

Warmup:
-PVC Passthrus
-Band Pull Aparts
-Burgener Warmup with Empty Bar
-Deadlifts: 155x4, 195x3, 245x2
-Power Snatches: 45x4, 65x3

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

Power Snatches: Training Max - 140
-86x5, 99x1, 112x5
Deadlifts: Training Max - 441  
-287x5, 331x5, 375x3

Conditioning:
I made the brilliant move of bringing both a 3 year old AND a hyperactive dog to the gym with me today.  So by the time strength work was done, they were beyond ready to go.  So needless to say, I skipped conditioning today (not happy about it though!)

Warmup:
-PVC Passthrus
-Band Pull Aparts
-Strict Press: 65x4, 80x3, 95x2
-Front Squats: 115x4, 140x3, 165x2

Strength:
(75% x 1, 85% x 1, 95% x Max Reps)

Front Squats: Training Max - 248
-186x1, 211x1, 236x5
Strict Press: Training Max - 431  
-102x1, 115x1, 129x3

Conditioning:
2 Rounds of "Football Gone Bad"-
1:00 each of:
-44# Kb Thrusters
-20" Box Jumps
-Pushups
-Double-Unders
-Calorie Row
149 Reps + 148 Reps = 297 Total.

Monday 1.16.12

Warmup:
-Burgener Warmup w/ 45# Bar
-30 PVC Passthrus
-Power Snatch: 45x4, 65x3, 85x2
-Deadlift: 195x4, 235x3, 265x2

Strength:
(75% x 1, 85% x 1, 95% x Max Reps)

Power Snatch: Training Max - 126
-95x1, 108x1, 120x3
Deadlifts: Training Max - 431  
-324x1, 367x1, 410x1

I tend to really struggle with the max rep sets for my deadlifts.  The first attempt @ 410# felt good, but I was completely gassed after that.  For the power snatches, I dropped the bar and reset after each attempt in the max rep set.  My goal is to do two more reps, with good form, than I do in the two warmup sets leading up to it.

Conditioning:
5 Rounds for Time:
-20 yard Bear Crawl
-5 Deadlifts @ 315#
-10 Bar-Facing Burpees
9:52.

Sunday 1.15.12

Warmup:
-Back Squats: 125x4, 155x3, 185x2
-Bench Press: 95x4, 115x3, 135x2

Strength:
(75% x 1, 85% x 1, 95% x Max Reps)

Back Squats: Training Max - 284
-213x1, 241x1, 270x3
Bench Press: Training Max - 203  
-153x1, 173x1, 193x3

Conditioning:
As many rounds as possible in 10:00 of:
-7 Plate Slams (45#)
-7 Strict Pullups
8 Rounds + 7 Slams + 4 Pullups.

Saturday 1.14.12

Warmup:
-Burgener Warmup w/ 45# Bar
-Clean Complex: 100, 125, 150

Strength:
(75% x 1, 85% x 1, 95% x Max Reps)

Power Cleans: Training Max - 225
-169x1, 192x1, 214x1
Weighted Pullups: Training Max - 90  
-68x1, 77x1, 86x3

Conditioning:
Sprint 50 yards every 30 sec for 6 minutes, 3 minute rest, then:
-100 Toes to Bar (9:56)

Monday 1.9.12

Warmup:
-Burgener Warmup w/ 45# Bar
-Squat Cleans: 102x1, 137x1, 167x1, 197x1, 227x1

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Power Cleans: Training Max - 225
-158x3, 180x3, 203x3
Weighted Pullups: Training Max - 90  
-63x3, 72x3, 81x3

Conditioning:
8 Rounds (Rest approx. 1 minute between rounds):
-3 Power Cleans @ 75% Bodyweight (138#)
-3 Max Effort Broad Jumps
Longest Broad Jump: 8'7".

Sunday 1.8.12

Warmup:
-30 PVC Passthrus
-10 GHD Situps
-5 Butterfly Pullups
-Strict Press: 45x3, 65x3, 80x3
-Front Squats: 100x3, 125x3, 150x3

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Strict Press: Training Max - 135
-95x3, 108x3, 122x5
Front Squats: Training Max - 248  
-174x3, 199x3, 224x7

Conditioning:
5 Rounds for time of:
-1 HSPU 
-1 Strict Chinup
-3 HSPU
-3 Strict Chinups
-5 HSPU
-5 Strict Chinups

9:53. I used 2 abmats for the HSPU. Really need to work on range of motion.

Saturday 1.7.11

Warmup:
-500m row (2:01)
-Burgener Warmup
-Power Snatch: 45x2, 75x2, 97x2, 108x2, 119x2
-Deadlift: 215x3, 255x3

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Deadlifts: Training Max - 431
-302x3, 345x3, 388x5
Chinups: Training Max - 104  
-73x3, 84x3, 94x2

Conditioning:
"Death By 10m"
-1 10m sprint the first minute, 2 the second minute, etc...
(both feet and both hands had to clear the cone and touch the ground)
14 Rounds.

Thursday 1.5.11

Warmup:
-Back Squats: 115x3, 145x3, 170x3
-Bench Press: 85x3, 105x3, 125x3

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Back Squats: Training Max - 284
-199x3, 228x3, 256x8
Bench Press: Training Max - 203  
-143x3, 163x3, 183x6

Conditioning:
"Swat Ops Gone Bad"
Pullups, Situps, Pushups, Squats for Rounds of:
-1 minute
-45 seconds
-30 seconds
-15 minutes
346 Total Reps (3 less than my previous attempt)

Sunday 1.1.12

Warmup:
-500m row (1:47)
-Burgener Warmup
-Squat Cleans: 100x1, 135x1, 165x1, 195x1, 225x1

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

Power Cleans: Training Max - 225
-147x5, 169x5, 192x5
Weighted Pullups: Training Max - 90  
-59x5, 68x5, 77x3

Conditioning:
On the minute for 10:00:
-1 Power Clean @ 90% Training Max (203#)
-5 CTB Pullups
Completed RX'd.