Thursday 9.13.12

Strength:
Deadlift 5RM:
-185x5
-225x3
-275x3
-315x2
-355x1
-395x5

Conditioning:
Every 30 sec for 8 minutes:
-50 yard sprint
Completed RX'd.

Tuesday 9.4.12

Warmup:
-1 mile run, not timed

Strength:
Deadlift 5RM:
-185x5
-225x3
-275x3
-315x2
-345x1
-385x5
-Max Reps in 1:00 @ BW (185#) - 40 Reps

Max Reps Strict Pullups x3:
-13/9/9

Barbell Rows:
-45x5
-95x5
-135x5
-185x3
-145x3x5

Conditioning:
OTM for 12:00:
-2 Power Snatch @ 80% 1RM (125#)
-10 Pushups
Completed RX'd.

Tuesday 8.28.12

Strength:
Deadlift 5RM:
-175x5
-205x3
-245x3
-3155x2
-345x1
-375x5

Supine Ring Rows*:
-13,5,2
-8,8,4
-8,7,5
*Sets were designed to be 3x20, but I couldnt complete the rounds unbroken, so I finished off the reps until i hit failure until I got 20.

3RM Box Jump:
-24"x3
-28"x3
-32"x3
-36"x3
-40"x3
-44.5"x3

Conditioning:
As many rounds as possible in 8:00 of:
-5 Power Clean + Push Press @ 155#
-5 Ring Dips

4 Rounds + 3 PC + 3PP.

Tuesday 8.14.12

CrossFit Football Strength:Deadlift 5RM:
-145x5
-195x3
-235x3
-285x2
-325x1
-355x5

Max Reps Strict Pullups:
15,15,11

Biceps Curls (Pull Assistance Work):
-80x12,11,10

CrossFit Football Conditioning:
5 Rounds for Time of:
-20 Yard Bear Crawl
-3 Deadlifts @ 315#
-10 Lateral Burpees

8:42.

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 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.

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!

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.

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.

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).

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.

Thursday 12.29.11

Warmup:
-500m Row (1:46)
-Dynamic Shoulder Stretching
-3 Position Snatches (Power Snatch, Hang Snatch, Snatch): 45, 75, 87, 97, 108
-Deadlifts: 151x5, 194x5, 238x5

Strength:
(65% x 5, 75% x 5, 85% x Max Reps)

Deadlift: Training Max - 431
-281x5, 324x5, 367x2
Weighted Chinups: Training Max - 104 
-68x5, 78x4 (failed 5th rep), 89x2

I am going to have to adjust the training max on my chinups.  Because of the relatively low max compared to other lifts, there just isn't much variance in the sets, and clearly the percentages were too high to get the full amount of reps in.  I may have to adjust deadlifts as well....not sure if I had a bad day or if my deadlift has suffered because it hasn't been a huge focus in the past few weeks.

Conditioning:
10:00 of "Filthy Fifty":
-50 Box Jumps @ 24"
-50 Jumping Pullups
-50 Kbs
-50 Walking Lunges
-45 Knees to Elbows

I was at about 6:30 when I started the K2E and my workout just stalled.  I may need to work on these, eh?

Friday 10.14.11

Warmup:
Deadlifts: 165x5, 225x3, 265x3, 325x2, 365x1

SWOD:
Deadlift 5RM:
400x3 (fail)

I worked my way up to 395x5 about 3 months ago, was unable to get 400x5 for multiple weeks after that, and decided to go back to 365x5 and work my way up slowly.  Apparently that strategy didn't work, because I failed again today.  My legs felt a little tired today, so I'm gonna give this another shot in a week or two before I decide to reset again.

Metcon:
5 Rounds for Time of:
-5 Deadlifts @ 320#
-10 Ring Dips
-25m Crab Walk
12:36.

I didn't really anticipate the effect that the crab walk would have on my triceps immediately after doing ring dips.  I swear this is the last time I program a WOD I made up without actually trying it first.  I'm crushed!

Tuesday 10.4.11

Warmup:
3 Rounds of:
-2 Muscle-Ups
-Max L-Sit
-Max Double-Unders

SWOD:
Deadlifts: 155x5, 225x3, 265x3, 325x2, 355x1, then 395x5 (tie PR)

I originally hit 395x5 about three months ago, and I was never able to approach it again until today.  I really lost some confidence in my deadlift, but hopefully it's back. Felt great today.

Metcon:
-5 Rounds for Time of:
-15 Ring Pushups
-5 Deadlifts @ 315#
6:25.

The ring pushups absolutely smoked me.  I was able to do the first 15 unbroken, then never strung more than four at a time again.  I need some serious work on pushups...such a basic movement and two years into CF and I still struggle with them! I blame the long arms.  All of the deadlifts were unbroken. 

Friday 9.16.11

Warmup:
-30 Second Handstand Hold then 2 rounds of:
-10 PVC Passthru's
-10 PVC Good Mornings
-10 PVC OHS
-5 Pullups

SWOD:
Deadlift 5RM
155x5, 215x3, 255x3, 315x2, 355x1, then 390x5
I stalled out 395x5 about 2 months ago and I've slowly been working my way back to bust through this plateau.  Getting closer! Felt really strong today.

Metcon:
7 rounds for time of:
-5 DL's @ 60% 1RM (275#)
-200m run
-15 Pushups

12:42 RX'd.  I felt surprisingly good during the metcon.  I was able to do all the DL's unbroken, and they didn't affect my runs too much.  I was able to do the first 3 rounds of pushups unbroken, which is huge for me as this is a major weakness of mine.  Divided the last 4 into 10/5. "Strongman" tomorrow! Or as I call it: "Kindastrongmanformysize".