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