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.