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.