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'.

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:)

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.