Sunday 3.18.12

Warmup:
-Greg Amundson's CrossFit Warmup

Strength/Conditioning:
1 minute on, 1 minute off for 20 minutes of:
-1 Rope Climb @ 15'
-Max Reps Stone to Shoulder @ 116#
65 reps.

For this workout, I started with the stone on a box at about waist height and lifted it to my shoulders from there.  My legs were absolutely trashed from the CF Games Open WOD on Friday, so I was unable to use my legs in any capacity today.  I really enjoyed the strongman training today.  It has been a while since I've done any, and I think it's time to mix some more in.

Saturday 3.17.12

Warmup:
-Greg Amundson's CrossFit Warmup

Strength:
12 Minutes to Establish a Bench Press 1RM (1 second pause at bottom):
135x4, 155x2, 175x1, 185x1, 205x1, 215x0, 210x0, 210x0

Conditioning:
"Modified Lynne"-
5 Rounds for Max Reps of:
-Bench Press @ 85% Bodyweight (1 second pause at bottom of each rep)
-Weighted Pullups
2 minute rest between rounds.

Bench Press: 155#
Weighted Pullups: 25#

7/9, 6/7, 6/7, 5/8, 5/8.

Today is my first day deviating from my traditional model of 5-3-1 strength training along with a quick conditioning workout.  While that style greatly increased my strength, it still only made me moderately strong compared to the rest of the CrossFit world.  Additionally, my muscular endurance seemed to take a big hit.  My strength programming will be much more random from now on out, and my conditioning will be longer/heavier/tougher.

Friday 3.16.12

Warmup:
-Greg Amundson's CrossFit Warmup
-5x5 Atlas Stone Wall Balls @ 42#


Conditioning:
CrossFit Games Open WOD 12.4:
12:00 AMRAP of:
-150 Wall Balls
-90 Double Unders
-30 Muscle-Ups


150 WB + 90 DU + 5 MU.

Wednesday 3.14.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Thrusters: 85x4, 100x3, 115x2

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

Press: Training Max - 135
-90x5, 105x5, 115x4 (+1,1,1 additional reps to make 7)
Front Squat: Training Max - 278
-185x5, 210x5, 237x7

Conditioning:
"Death by Push Jerk" @ 135#
-4 min + 4 reps.

Tuesday 3.13.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Clean Shrugs: 205x6, 225x5, 245x4

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

Power Cleans: Training Max - 235
-155x5, 175x5, 200x7
Weighted Pullups: Training Max - 80
-50x5, 60x5, 68x4 (+3 to make 7)

Conditioning:
15 min to establish 1RM Zercher Carry:
-175x1, 215x1, 255x1, 275x1. 300x0 (completed the walk, but dropped the yoke 3x)

Monday 3.12.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Back Squats: 115x4, 145x3, 175x2
-Bench Press: 75x4, 100x3, 120x2

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

Back Squats: Training Max - 314
-205x5, 235x5, 267x5 (+2 additional reps to make 7)
Bench Press: Training Max - 100
-145x5, 165x5, 186x4 (+2, +1, to make 7)


Conditioning:
21 Bodyweight Bench Presses (180#) for time:
5:57.

I came in this morning coming off 3 hours sleep and an 18 hour shift at work.  My numbers suffered big time and I just didnt have it in me to push through a long conditioning workout.  So I added some finishing work to my bench press day and called it good.

Saturday 3.10.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Mobility Work on ankles/achilles

Strength:
Push Press: Heavy 1 Rep, but NOT a max
-95x1, 135x1, 155x1, 165x1, 175x1

Conditioning:
CrossFit Games Open WOD 12.3:
18:00 AMRAP of:
-15 Box Jumps
-12 Push Press @ 115#
-9 Toes to Bar
7 Rounds + 15 Box Jumps + 7 Push Press.