Saturday 2.25.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Front Squats: 105x4, 135x3, 165x2
-Strict Press: 65x4, 80x3, 95x2

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Front Squat: Training Max -268
-190x3, 215x3, 242x6
Strict Press: Training Max - 145
-105x3, 115x3, 131x2

Conditioning:
5 rounds for time:
-1 Press @ 90% 1RM (131)
-1 Strict Pullup
-1 Press
-3 Pullups
-1 Press
-5 Pullups

11:14.  (1 rep @ 131, 1 rep @ 125, 3 reps @ 115, 10 reps @ 105)

Friday 2.24.12

Warmup:
-Mobility WOD for CrossFit Open Workout 12.1
-Dynamic Stretching

Conditioning:
"CrossFit Open WOD 12.1"
7:00 AMRAP: Burpees
102.

Thursday 2.23.12

Warmup:
-Stretching
-3 Rounds of:
2 Handstand Pushups
4 Hang Split Snatch @ 45#
6 Butterfly Pullups
8 GHD Situps
then...
-Snatch Pulls: 135x4, 185x3, 225x2

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Deadlift: Training Max - 451
-315x3, 365x3, 406x1 (failed 2nd attempt, took a break, hit 3rd attempt, failed 4th)
Split Snatch: Training Max - 140
-100x3, 115x3, 126x7x1 (30 sec rest between reps)

Conditioning:
10:00 AMRAP:
-1 Rope Climb @ 15'
-10 Wall Balls @ 20#
-15 Kettlebell Swings @ 53#
-20 Double Unders
4 Rounds + 1 Climb + 10 Wall Balls.

Wednesday 2.22.12

Warmup:
-CrossFit Football Warmup
-30 PVC Passthrus
-Bench Press: 85x4, 110x3, 135x2
-Back Squats: 125x4, 155x3, 185x2

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Bench Press: Training Max - 213
-150x3, 170x3, 192x4
Back Squats: Training Max - 304
-215x3, 245x3, 275x5

Conditioning:
"Crushing Helen":
8 Rounds of:
-100m Sprint
-8 Russian Kb Swings @ 70#
-5 Plyo Pushups
7:33 (PR).

Friday 2.17.12

Warmup:
-Clean Shrugs: 190x6, 225x5, 245x4, 275x3, 295x2, 320x1

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

Power Cleans: Training Max - 235
-155x5, 180x5, 200x9x1 (30 sec rest between reps)
Weighted Pullups: Training Max - 94
-62x5, 71x3, 80x3

Conditioning:
15 minute AMRAP:
-9 Deadlifts @ 155#
-12 Pushups
-15 Box Jumps @ 24"
10 Rounds + 9 DL + 7 Pushups.

After doing worse in the first 3 CrossFit Open workouts from last year this week, I finally redeemed myself.  I beat last year's score by almost two full rounds.

Thursday 2.16.12

Warmup:
-Front Squat/Push Press: 105x2, 125x2, 135x2, 150x1, 165x1, 180x1 (missed press)

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

Front Squats: Training Max - 268
-175x5, 205x5, 228x9
Shoulder Press: Training Max - 145
-95x5, 110x5, 124x4

Conditioning:
10 minute AMRAP:
-60 Bar-Facing Burpees
-30 Overhead Squats @ 120#
-10 Muscle-Ups
60 + 15 Overhead Squats.

I did one rep worse on this workout than I did during the CrossFit Open last year (that seems to be a trend this week), and my shoulder is absolutely killing me.  For whatever reason (bad form, lack of mobility, etc), overhead squats are extremely painful.  I think I'm going to begin a long process of incorporating them into my warmups, and slowly building up strength.  However, I am going to do my best to avoid them during my conditioning workouts in order to save myself any added pain.

Wednesday 2.15.12

Warmup:
-Snatch Pulls: 115x4, 165x3, 205x2

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

Deadlifts: Training Max - 451
-295x5, 335x5, 384x4
Snatch: Training Max - 140
-95x5x1, 105x5x1, 119x5x1 (30 sec rest between each rep)

Conditioning:
10 minute AMRAP:
-30 Double Unders
-15 Power Snatches @ 75#
5 Rounds + 30 DU + 10 Snatches.