Warmup:
-50 sec handstand hold, then 3 rounds of:
-5 Ring Dips
-Max L Sit Hold (7, 7 14 seconds)
-9 Back Extensions
I'm pretty sure the handstand hold was a PR. I am trying to improve by 5 sec every time I attempt the hold with the hope of getting to 2 min by the end of the year. Also, this was the first time I have ever been able to do an RX'd L-Sit. Consider me inspired by watching the CF Games on ESPN2.
SWOD:
-Weighted Pullups: 10x3, 20x3, 30x3, then
45x3, 55x3, 70x3, 80x3, 85x3 (PR)
75x3 was my previous PR coming into today and I beat that number on two different sets. When I first joined The Compound a little over a year ago, my 1RM was 70#, so to get 3 @ 85 was huge.
CFE Recovery WOD:
3 Rounds for QUALITY of:
-15 Kb swings @ 44#
-15 Pushups
-15 Ring Rows (feet approximately 2 feet below rings)
-15 GHD Situps
-15 Hip Extensions
This WOD was meant to be recovery, but after a pretty full day of gymnastics, this taxed me pretty good. Hopefully it doesn't ruin my goal of a sub-4 min Fran tomorrow!
Thursday, September 29, 2011
Wednesday, September 28, 2011
Wednesday 9.29.11
Warmup:
Max Height Box Jumps:
30" box, 30" + 1 45# plate, 30" + 2 plates, 30" + 3 plates, 30" + 4 plates (PR)
The last rep equates to about 47" for my box jump. I hadn't really practiced these in months, so I wasn't pleasantly surprised to hit a new PR. Further proof that CF Football training crosses over into so many different areas.
SWOD:
Bench Press - 95x5, 115x3, 135x3, 175x2, 195x1, then 210x3x5 (PR)
Even though I managed to set a 3x5 PR for the bench, I'm definitely feeling the effects of benching during the CFFB Total two days ago. My chest was definitely sore today, but it felt great to fight through it.
Metcon:
15:00 AMRAP for QUALITY of:
-3 HSPU
-10 Hollow Rocks
-10 Hip Extensions
-10 Air Squats
-10 Double Unders
6 Rounds + 1 HSPU (first round RX, to one abmat after that)
I worked at a VERY leisurely pace during this workout. I even stopped a few times to help Melissa and Dani with their CF Total, lol. My goal was to loosen up a bit in preparation for Fran on Friday, and I felt like it served its purpose. I focused on more than full range of motion for every movement. Still managed to break a sweat, although that could have been due to the 98 degree heat.
Max Height Box Jumps:
30" box, 30" + 1 45# plate, 30" + 2 plates, 30" + 3 plates, 30" + 4 plates (PR)
The last rep equates to about 47" for my box jump. I hadn't really practiced these in months, so I wasn't pleasantly surprised to hit a new PR. Further proof that CF Football training crosses over into so many different areas.
SWOD:
Bench Press - 95x5, 115x3, 135x3, 175x2, 195x1, then 210x3x5 (PR)
Even though I managed to set a 3x5 PR for the bench, I'm definitely feeling the effects of benching during the CFFB Total two days ago. My chest was definitely sore today, but it felt great to fight through it.
Metcon:
15:00 AMRAP for QUALITY of:
-3 HSPU
-10 Hollow Rocks
-10 Hip Extensions
-10 Air Squats
-10 Double Unders
6 Rounds + 1 HSPU (first round RX, to one abmat after that)
I worked at a VERY leisurely pace during this workout. I even stopped a few times to help Melissa and Dani with their CF Total, lol. My goal was to loosen up a bit in preparation for Fran on Friday, and I felt like it served its purpose. I focused on more than full range of motion for every movement. Still managed to break a sweat, although that could have been due to the 98 degree heat.
Tuesday, September 27, 2011
Saturday 9.24.11
Warmup:
None. This is setting a bad example and I'm a little ashamed of myself for just hopping right into a WOD.
Metcon:
1 min at each station of:
-Walking Lunges
-Jumping Pullups
-Burpees
-Double Unders
-Ring Dips
-Knees to Elbows
-Kb Swings (44#)
-Situps
-Kb Thrusters (35#)
-Back Extensions
-Wall Balls
-Rope Climbs (15')
322 Reps. I was exhausted but not taxed...bring on the Total after a rest day tomorrow!
None. This is setting a bad example and I'm a little ashamed of myself for just hopping right into a WOD.
Metcon:
1 min at each station of:
-Walking Lunges
-Jumping Pullups
-Burpees
-Double Unders
-Ring Dips
-Knees to Elbows
-Kb Swings (44#)
-Situps
-Kb Thrusters (35#)
-Back Extensions
-Wall Balls
-Rope Climbs (15')
322 Reps. I was exhausted but not taxed...bring on the Total after a rest day tomorrow!
Friday 9.23.11
Warmup:
Deadlifts: 90x5, 125x3, 145x3, 175x2, 205x1
SWOD:
3 Deadlifts on the minute for 10 minutes @ 45% (220#)
I focused strictly on speed and form during this SWOD in preparation for the CFFB Total on Monday.
DWOD:
From gymnasticswod.com:
30 seconds on, 30 seconds off, for 10 min of:
Slide to Hollow
Basically this movement is a pushup, then you slide your feet back while keeping your hands in the same position, trying your best to stay hollow, until your chest touches the ground. This absolutely torched my core, but was a nice "recovery" type WOD leading up to the total.
Deadlifts: 90x5, 125x3, 145x3, 175x2, 205x1
SWOD:
3 Deadlifts on the minute for 10 minutes @ 45% (220#)
I focused strictly on speed and form during this SWOD in preparation for the CFFB Total on Monday.
DWOD:
From gymnasticswod.com:
30 seconds on, 30 seconds off, for 10 min of:
Slide to Hollow
Basically this movement is a pushup, then you slide your feet back while keeping your hands in the same position, trying your best to stay hollow, until your chest touches the ground. This absolutely torched my core, but was a nice "recovery" type WOD leading up to the total.
Monday, September 26, 2011
Monday 9.26.11
"CrossFit Football Total"
1 Rep Max in each of the following lifts:
-Power Clean
-Back Squat
-Bench Press
-Deadlift
Power Clean: 95x5, 125x3, 165x3, 195x2, then 225x1, 235x1, 245x1 (PR)
Back Squat: 135x5, 185x3, 225x3, 265x2, then 305x1, 315x1 (PR), 325x0 (fail)
Bench Press: 95x5, 135x3, 165x3, 200x2, then 245x1 (PR), 255x0 (fail), 250x0 (fail)
Deadlift: 185x5, 245x3, 315x2, 405x1, then 460x1, 478x1 (PR), no third attempt (completely faded!)
Today was the culmination of 5 hard months of CF Football training. I missed the last total due to an arm injury so today was my first shot at it. Before I started CFFB training in April, my PR's on these lifts were: Power Clean - 215, Back Squat - 285, Bench Press - 215, Deadlift-405. The CFFB training obviously shot my numbers through the roof while keeping my weight at about the same level. The added benefit of all the football training is that I have become much better at metcons as well. I have always gone back and forth trying to decide if football is too singularly focused to make me a better CrossFitter. But after tonight, and as long as I keep working my gymnastics in my warmups while PR'ing in my lifts and metcons, I honestly cant see going away from this training while its working. Best day in CrossFit yet for me....
1 Rep Max in each of the following lifts:
-Power Clean
-Back Squat
-Bench Press
-Deadlift
Power Clean: 95x5, 125x3, 165x3, 195x2, then 225x1, 235x1, 245x1 (PR)
Back Squat: 135x5, 185x3, 225x3, 265x2, then 305x1, 315x1 (PR), 325x0 (fail)
Bench Press: 95x5, 135x3, 165x3, 200x2, then 245x1 (PR), 255x0 (fail), 250x0 (fail)
Deadlift: 185x5, 245x3, 315x2, 405x1, then 460x1, 478x1 (PR), no third attempt (completely faded!)
Today was the culmination of 5 hard months of CF Football training. I missed the last total due to an arm injury so today was my first shot at it. Before I started CFFB training in April, my PR's on these lifts were: Power Clean - 215, Back Squat - 285, Bench Press - 215, Deadlift-405. The CFFB training obviously shot my numbers through the roof while keeping my weight at about the same level. The added benefit of all the football training is that I have become much better at metcons as well. I have always gone back and forth trying to decide if football is too singularly focused to make me a better CrossFitter. But after tonight, and as long as I keep working my gymnastics in my warmups while PR'ing in my lifts and metcons, I honestly cant see going away from this training while its working. Best day in CrossFit yet for me....
Saturday, September 24, 2011
Thursday 9.22.11
Warmup:
Short on time and had my daughter with me at the gym tonight, so I just did one set of max-double unders in between each of my bench press warmup sets: 36, 9, 28, 64.
SWOD:
-Bench Press: 95x5, 115x3, 135x3, 165x2, 185x1, then 205x3x5 (PR!).
My bench press seems to be getting stronger now that I have cut back on the volume a bit since moving away from CF Football. This is a PR for me and gives me hope of hitting 255# during the CFFB Total on Monday.
DWOD:
Kb swings @ 53#:
-2 min on
-2 min off
-90 sec on
-90 sec off
-1 min on
I scored 111 swings total. Normally for this workout I would have used the 70# kb, but I'm trying to keep the volume a little light this week with the total coming up on Monday
Short on time and had my daughter with me at the gym tonight, so I just did one set of max-double unders in between each of my bench press warmup sets: 36, 9, 28, 64.
SWOD:
-Bench Press: 95x5, 115x3, 135x3, 165x2, 185x1, then 205x3x5 (PR!).
My bench press seems to be getting stronger now that I have cut back on the volume a bit since moving away from CF Football. This is a PR for me and gives me hope of hitting 255# during the CFFB Total on Monday.
DWOD:
Kb swings @ 53#:
-2 min on
-2 min off
-90 sec on
-90 sec off
-1 min on
I scored 111 swings total. Normally for this workout I would have used the 70# kb, but I'm trying to keep the volume a little light this week with the total coming up on Monday
Wednesday, September 21, 2011
Wednesday 9.21.11
Warmup:
-45 second handstand hold, then 3 rounds of:
-5 dips
-6 pistols (3 each leg)
-7 Situps
I did the handstand hold facing the wall, and tried to hold the hollow body position as long as possible. At about 25 seconds I lost it, and just held on as long as I could. I was finally able to do unassisted pistols with my right leg! I had surgery on that knee years ago, and I have spent the past year doing them assisted. Something finally clicked tonight.
Metcon: (yep, I mixed it up and did it first tonight!)
20-15-10-5
-Pullups (strict)
-Box Jumps (24")
6:46
I felt strong on the strict pullups tonight. Definitely more fresh for the metcon when you do the SWOD afterwards.
SWOD:
Power Cleans:
95x5, 115x3, 135x3, 165x2, 185x1, then 200x5x3 (PR!)
I actually had a failed rep at 200 when I first started and thought that it just wasn't my day. Turns out it was just a mini wake-up call. It definitely feels good setting a 5x3 PR heading into the CFFB Total next Monday.
-45 second handstand hold, then 3 rounds of:
-5 dips
-6 pistols (3 each leg)
-7 Situps
I did the handstand hold facing the wall, and tried to hold the hollow body position as long as possible. At about 25 seconds I lost it, and just held on as long as I could. I was finally able to do unassisted pistols with my right leg! I had surgery on that knee years ago, and I have spent the past year doing them assisted. Something finally clicked tonight.
Metcon: (yep, I mixed it up and did it first tonight!)
20-15-10-5
-Pullups (strict)
-Box Jumps (24")
6:46
I felt strong on the strict pullups tonight. Definitely more fresh for the metcon when you do the SWOD afterwards.
SWOD:
Power Cleans:
95x5, 115x3, 135x3, 165x2, 185x1, then 200x5x3 (PR!)
I actually had a failed rep at 200 when I first started and thought that it just wasn't my day. Turns out it was just a mini wake-up call. It definitely feels good setting a 5x3 PR heading into the CFFB Total next Monday.
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