Friday 5.4.12

Warmup:
-Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
3x Max Reps Strict Chinups*:
15, 12, 13 = 40 (PR)
*Done after Conditioning Workout   

CrossFit Football Conditioning:
*Work up to the heaviest set of 3 reps possible of the following barbell complex:

1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
 
-95x3, 135x3, 155x3, 175x3, 185x3, 195x3, 205x3, 220x1 (failed second power clean, then completed rep 2 and 3)

Thursday 5.3.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat:
-135x5
-185x3
-215x3
-265x2
-231x1
-255x3x5    

Bench Press*:
-95x5
-135x3
-165x3
-135x2
-220x1
*Warmup for Conditioning Workout

CF Football Conditioning:
15-12-9-6-3:
-Bodyweight Bench Press @ 182#
-Handstand Pushups (2 abmats for form)

21:44.

Talk about being completely taxed.  Double pressing movements is a killer couplet for me, and my time showed it.  I'm starting to be able to keep my core tight with 2 abmats on my HSPU.  Time to remove one mat soon.

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).

Monday 4.30.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat (warmup for conditioning portion of workout):
-135x5
-185x3
-225x3
-255x2
-275x1     

Strict Press:
-45x5
-65x3
-75x3
-85x2
-95x1
-107.5x3x5

CF Football Conditioning:
"Religion 2.1"
5 Rounds for Max Reps of:
-Back Squat @ 225#
-7 Burpee Box Jumps, 20"


10,7,8,8,7 = 40 Total Reps.


This workout was supposed to be completed with 275# based on my back squat max of 330#, but I could barely handle 275# in the warmup.  My legs were absolutely fried from last week's programming.  Let's hope they recover over the course of the week.

Saturday 4.28.12

Warmup:
-Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
REST   

CrossFit Football Conditioning:
15-12-9
-1-arm KB Thruster, right side, @ 53#
-1-arm KB Thruster, left side, @ 53#
-Strict Chinups

8:58.

Saturdays are a rest day for the strength portion of CF Football programming, so it was just a conditioning workout today.  I finished with the last set of 9 thrusters with 7:43 remaining and mistakenly thought I was finished.  I laid down and rested for almost a minute before I realized I had 9 chinups to finish. So I'm not exactly sure what my "true" time is for this jacked up version of Fran.

Friday 4.27.12

Warmup:
-Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
Power Cleans:
-85x5
-115x3
-135x3
-165x2
-195x1
-210x5x3 (PR)   

CrossFit Football Conditioning:
5 Rounds for Time of:
-12 Walking Barbell Lunges @ 135#
-12 Dynamic Pushups (45# plate + 10# plate, on ground, not on top of a box like the video)
-125m Rower Sprint

13:38.

The original workout called for a 100m sprint, but I was stuck inside the gym as I had both my girls with me, so I rowed it out.  My ass is gonna hurt for days...from the lunges.

Thursday 4.26.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat:
-100x5
-135x3
-165x3
-205x2
-225x1
-252.5x3x5    

Bench Press:
-75x5
-100x3
-115x3
-150x2
-165x1
-180x3x5

CF Football Conditioning:
12-9-6-3:
-Push Press @ 155#
-Ring Dips

17:04.

The weight on the push presses was incredibly taxing on me.  After doing 4 in a row to open, I did sets of 2 or 3 for the rest of the workout.  My overhead strength has a LONG way to go, but I'm working on it.