Saturday 2.23.13 - Week 1 Amateur Program

Conditioning:
3 Rounds for Total Reps:
40 seconds on, 20 seconds off:
-1 Arm Kb Thrusters @ 53#
-Strict Pullups
-1 Arm Kb Snatch @ 62#
-Mountain Climbers

178 Reps, RX.

Thursday 2.7.13

Olympic Lifting:

-Push Press: 3x5 @ 75% (140#)
-Front Squat: 4x4 @ 80% (240#)

Gymnastics:
-4x10 Weighted GHD's @ 15#
-4 x (5 Ring Flys + 8 Ring Pushups)
-4 x 15sec Planche Leans

Metabolic Conditioning:
12:00 AMRAP
-10 Box Jumps @ 24"
-10 Power Cleans @ 165#
-10 1 Arm KB Snatch (left) @ 53#
-10 1 Arm KB Snatch (right)

2 Rounds + 10 box jumps + 10 PC + 8 1 Arm KB Snatch, left

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.

Wednesday 7.11.12

Warmup:-250m row
-10 GHD Situps
-10 Back Extensions
-40 Leg Swings (20/side)

CrossFit Football Strength:
Deadlift 5RM:
-225x5
-265x3
-315x3
-385x2
-435x0,1
-395x5

Biceps Curls (Pull Assistance Work):
-100x3x5

CrossFit Football Conditioning:
"Occupy Strength Balboa"

3 Rounds for Reps of:
:40 One-Arm DB Thrusters @ 50# (subbed 53# kb thrusters)
:20 Rest
:40 Strict Pullups
:20 Rest
:40 One-Arm Kb Snatch @ 62#
:20 Rest
:40 Mountain Climbers
:20 Rest

180 Total Reps.

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.

Tuesday 12.20.11

Warmup:
-Burgener Warmup

SWOD:
Snatch Grip Deadlift Shrugs: 135x3, 165x3, 185x3, 205x3, 225x3
Snatch 1RM: 95, 105, 115, 125, 135, 145x0 (fail 4x)

My biggest issue with snatching is catching the bar in the proper position.  My torso wants to lean forward during my full snatch, so when i try to get the bar directly over my head, it's too far forward and causes me to dump the bar.  I will be focusing heavy on the snatch balance to get my bar position down better.

Metcon:
Every minute on the minute for 10:00
-Perform 3 kb snatches (each arm, @ 53#)
-Max rep box jumps @ 24" for the rest of the minute
152 box jumps.

Tuesday 11.1.11

Warmup:
-250 row
-15 sec. Samson stretch (each leg)
-15 Bent Leg Reverse Hypers
-15 Ring Rows
-15 Second Handstand Hold

SWOD:
Weighted Chin-Ups:
25x5, 50x4, 70x3, 85x2, 100x1, 110x1, 115x1 (PR)

I started off gauging my rep scheme based on my previous PR for weighted pullups.  I didnt stop to take into account that chinups are a much easier movement to accomplish.  Hence the 3 different attempts at a max effort movement....still a PR though! Although me and Geoff were racing each other all night for the highest total weight, and apparently he beat me by a single pound.  Bastard!

Metcon:
4 Rounds for Time of:
-10 1-arm Kb Snatches @ 53# (each arm)
-10 Clapping Pushups
-10 CTB Pullups
11:47

Talk about an upper body fade.  I have never been able to do 1 armed snatches @ 53# before, so I was please to make it through so many reps in this WOD.  It's amazing how training heavy in general can lead to so many improvements across so many areas.  I still couldn't keep up with Geoff in this workout either.  He humbled me just like the SWOD.  So over getting beat by old men tonight.  Thursday is gonna be a young man's night at The Compound!