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!
.
Wednesday, April 25, 2012
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.
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, April 23, 2012
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.
-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.
-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, April 20, 2012
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!
-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!
Monday, April 16, 2012
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.
-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.
-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.
-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.
-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.
Thursday, April 12, 2012
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
-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, April 7, 2012
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.
-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, April 6, 2012
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.
-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.
-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, April 1, 2012
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!
-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.
-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.
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