Tuesday 5.15.12

Warmup:
Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
Deadlift 5RM:
-185x5
-265x3
-315x3
-385x1
-435x1
-385x5

Strict Pullups, Max Reps x3:
16,14,13 = 43 Total Reps (PR)

CrossFit Football Conditioning:
NONE.

I am working night shifts right now, and even though I hit some good numbers in the strength portion of the workout, I had ZERO motivation to push myself through any sort of conditioning.  Time to go eat In N Out and just enjoy the benefits of a heavy lifting day.

Monday 5.14.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat:
-135x5
-185x4
-215x3
-265x2
-300x1   
-262.5x3x5

Split Jerk (warmup for presses):
-85x5
-115x3
-135x3
-170x2
-190x1

Strict Press:
-110x3x5

CF Football Conditioning:
-40 yard sprint every 30 seconds for 6 minutes, rest 5 minutes, then...

-50 Ring Dips
-100 Toes to Bar

16:33.

I broke up the work into 10 rounds of 5 ring dips and 10 toes to bar.  The dips were all unbroken, but the T2B crushed my soul and shredded my hands.  Back squats are brutal too right now.

Saturday 5.12.12

Warmup:
-Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
Front Squat 1RM:
-45x5
-135x1
-185x1
-225x1
-255x1
-285x1
-310x1
-320x1 (PR)   

CrossFit Football Conditioning:
12 Rounds, rest 2 minutes after every 3 rounds, of:
-2 Front Squats @ 80% 1Rm (255#)
-10 Ball Slams (25# Wall Ball)
-1 Rope Climb @ 15'

21:18 Total Workout Time (including rest) - 3:28 fastest round, 4:00 slowest round.

Typically Saturday is an off day for strength, but the conditioning workout called for heavy front squats and I felt like the workout would have been much more difficult had I jumped right into it cold, so I decided to try to set a front squat 1RM.  My previous PR was 305, so needless to say it was a big record for me.  I think it was due to the fact that I was jacked up on espresso when I walked into the gym.  Either way, it counts:)

Friday 5.11.12

Warmup:
-Greg Amundson's CrossFit Warmup

CrossFit Football Strength:
Power Snatch 5x3:
-65x5
-80x3
-95x3
-115x5x3   

CrossFit Football Conditioning:
15:00 AMRAP:
-10 Supine Ring Pullups
-10 True Pushups
8 Rounds + 8 Pullups.

True Pushups are done with your feet and hands both on equal height parallettes.  Although this is supposed to be a harder version of the pushup, to me the range of motion feels much easier and better on my shoulder.  All the pushups in this workout were done unbroken.  The supine ring pullups slowed me down as always...and yes, my power snatch sucks...STILL.

Thursday 5.10.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat:
-135x5
-185x3
-215x3
-265x2
-297x1
-260x3x5    

Bench Press:
-95x5
-135x3
-165x3
-135x2
-225x1
-182.5x3x5

CF Football Conditioning:
(8) 60yd Pro Long Shuttles, 1 min rest between each attempt.
9:33 RX.  Shuttles were between 17-19 seconds.

Tuesday 5.8.12

Warmup:
3:00 AMRAP of:
-25 Double Unders
-7 Pushups
-7 Situps
-7 Wall Balls

CrossFit Football Strength:
Deadlift 5RM:
-155x5
-205x3
-245x3
-315x2
-345x1
-375x5

CrossFit Football Conditioning:
Tabata Mash-up of:
-Deadlifts @ 275#
-Burpees

93 Total Reps.

Monday 5.7.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat (warmup for conditioning portion of workout):
-135x5
-185x3
-215x3
-265x2
-297x1     
-257.5x3x5

CF Football Conditioning:
12:00 AMRAP of:
-1 Push Press @ 90% Strict Press 1RM (135#)
-1 Strict Pullup
-1 PP
-3 SP
-1 PP
-5 SP

3 Strict Pullups short of 9 Rounds RX'd (all strict pullups unbroken).

I went straight into this WOD without any overhead warmup work, and I still felt strong.  I had one of the top scores on the CFFB website for this workout.  But that probably means I just have a really weak strict press and therefore worked at a light weight, haha!  The back squats are starting to get heavy....how much longer can I go??