Wednesday, May 30, 2012
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.
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, May 28, 2012
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".
-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, May 26, 2012
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.
-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, May 25, 2012
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...
-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, May 24, 2012
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'.
-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'.
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!
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.
-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.
-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.
-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.
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.
Saturday, May 19, 2012
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.
-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:)
-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.
-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.
Friday, May 18, 2012
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.
-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.
Thursday, May 17, 2012
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.
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, May 7, 2012
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??
-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)
-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.
-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, May 1, 2012
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).
-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.
-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.
-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.
-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.
-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.
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