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.

Monday 4.23.12

Warmup:
-Greg Amundson's CrossFit Warmup

Strength:
Back Squat:
-100x5
-140x3
-165x3
-205x2
-230x1
-250x3x5    

Strict Press:
-45x5
-60x3
-70x3
-85x2
-95x1
-105x3x5

Conditioning:
-(6) 60 Yard Pro Long Shuttle*, 1 minute rest between sprints:
Completed RX.

*Long Shuttle: From a starting line, a player runs 5 yards straight ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.

Sunday 4.22.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Burgener Warmup (PVC)

Strength:

Power Snatch:
-95x3
-105x3
-115x3
-125x3
-135x3 (PR)

Split Snatch:
-135x1
-145x1
-150x1
-155x0,0,0

Snatch Shrugs:
-185x5x5

Back Extensions:
-3x10

Situps:
-2x25

Strict Chins:
-1x10

Today was a heavy (in volume, certainly not weight) Olympic lifting day for me, so there was no conditioning workout.  I set a PR in the power snatch, but was 10# below my PR in the split snatch.  My snatch numbers are improving as I work it more often, and nail down some better technique.  However, the snatch is still by far my work lift.

Friday 4.20.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Overhead Squat: 45x5, 65x4, 85x3

Strength:
Overhead Squat, 2-2-2-2-2-2:
-105x2
-115x2
-125x2
-135x2
-140x2
-145x0

Handstand Pushups, 2 on the minute for 10:00:
Completed with 1 abmat.

I have incredibly inflexible shoulders, so overhead squats pose a real problem for me.  At this weight, neither the squat, nor the overhead hold of the weight was difficult in terms of muscular fatigue, but I started to feel some pain in the shoulder when I went for my last set, so I let the bar go.  For now, I'm going to check my ego on the overhead squats and work on building strength in the shoulder joints.  For the HSPU, I have similar issues with pain in the shoulder joint, as well as rapid fatigue.  Still working on it. 

Conditioning:
100 Strict Pullups for Time:
12:13.

This beat my previous PR for this workout by over 7 minutes.  Progress!

Sunday 4.15.12

Warmup:
-Greg Amundson's CrossFit Warmup, then 5 rounds of:
-3 Six-Point Burpees
-3 L-Sit Pullups

Strength:
Power Snatch, 2RM
-75x2
-95x2
-115x2
-125x2
-135x2
-145x1,0
-145x2 (PR)
-155x0 (fail 3x)
 
 Conditioning:
5 Rounds of:
-3 Snatch Pulls
-3 Power Snatch
-3 Snatch Push Press
Rest 120 seconds between rounds.  Use 70% Power Snatch 2RM (102#)
Completed Rx'd.

Friday 4.13.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Strict Press: 45x3, 65x3, 85x3

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

Strict Press: Training Max - 128
-90x3, 115x3, 126x4

Conditioning:
5 Rounds for Time:
-30 seconds Kb Push Press, right hand (53#)
-30 seconds Kb Push Press, left hand (53#)
-1 minute isometric back extension hold
61 Kb reps + 4 holds unbroken.

Thursday 4.12.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Deadlift: 165x3, 205x3, 245x3

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

Deadlift: Training Max - 414
-295x3, 335x3, 375x6

Conditioning:
"Diane"
21-15-9 of:
-225# Deadlift
-Handstand Pushups (2 abmats)
8:06.

I have struggled through this workout RX'd before, but my HSPU are so terrible I decided to check the ego at the door today and scale down.  I used 2 abmats, and focused on being able to string together more in a row, while keeping a tight core.  I struggle mightily with overhead presses, so this will be a big focus of mine over the next year.