Wednesday 4.11.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Back Squat: 155x3, 145x3, 175x3
-Bench Press: 85x3, 105x3, 125x3

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

Back Squat: Training Max - 297
-210x3, 240x3, 268x7
Bench Press: Training Max - 200
-140x3, 160x3, 180x8

Conditioning:
"Nasty Girls"
3 Rounds for Time:
-50 Air Squats
-7 Muscle Ups
-10 Hang Power Cleans @ 135#
13:04.

Monday 4.9.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Power Cleans: 135x3, 165x3, 185x3

Strength:
Power Cleans: 5x3 -
Completed RX'd @ 207.5# (PR)

Conditioning:
8 x 250m Rower Sprints, Rest:Work = 3:1
Fastest Sprint: 47sec.
Slowest Sprint: 50 sec.
Total Time: 23:40

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.

Friday 4.6.12

Warmup:
-Greg Amundson's CrossFit Warmup
-7 Wall Balls (11' target)
-7 GHD Situps
-14 Walking Lunges with 45# Bar Overhead
-Deadlifts: 145x5, 185x5, 225x5

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

Deadlifts: Training Max - 414
275x5, 315x5, 352x9

Conditioning:
For Quality:
7 Rounds of:
-Max Time Handstand Hold
-15 Hollow Rocks

I didn't time out the handstand holds each round.  I simply tried to go to failure and then do my hollow rocks in as few sets as possible.  My goal of a 90 second handstand hold seems light years away.  This workout crushed me.

Thursday 4.5.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Back Squats: 105x5, 135x5, 165x5
-Bench Press: 75x5, 95x5, 115x5

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

Back Squats: Training Max - 297
-195x5, 225x5, 253x8
Bench Press: Training Max - 200
-135x5, 155x5, 170x10

Conditioning:
150 Pushups for Time, sprint 40 yards every time you rest in the down position.
15:46 (with too many penalties to count!).

I focused more on running the sprints to max effort than focusing on getting through the pushups in as few sets as possible.  This probably dragged out my workout by a few minutes, but I feel it served me better.

Sunday 4.1.12

Warmup:
-Greg Amundson's CrossFit Warmup

Strength/Conditioning:
"Strongman Fran":
21-15-9 of:
-Atlas Stone Shoulder Squats @ 93#
-Weighted Pullups @ 25#
12:06.

The round of 21 was actually an atlas stone thruster, but I have severely limited flexibility going straight overhead with a stone, and I felt it was detrimental to the workout.  The next two rounds, I shouldered the stone on one side, did as many squats as possible, and then switched sides until I finished out the round.  I think in the interest of body balance, the next time I do this workout, I will do 21/15/9 on each side.  Either way, smoked!

Friday 3.20.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Back Squat: 135x5, 175x3, 205x3, 255x2
-Strict Press: 45x5, 75x3, 95x3, 115x2
-Deadlift: 185x5, 255x3, 305x3, 375x1

Strength:
"CrossFit Total" - 3 Attempts at a 1RM at each of the following:
-Back Squat: 315x1, 335x0, 330x1 (PR)
-Strict Press: 140x1, 145x0, 142x1
-Deadlifts: 460x1 (ran out of time due to coaching) =
932.

This one 1# short of my previous PR for the Total.  I was hoping to pull 485# by my third attempt on the deadlift, but I was doing this in between coaching classes, and I got too cold and didn't want to attempt a PR when I wasn't warm.  Overall, I'm pretty satisfied with my numbers, and it gives me a new baseline for starting 5-3-1 training this week.