Wednesday 5.30.12

REST.

Tuesday 5.29.12

Warmup:
3 Rounds of:
-10 Box Jumpovers @ 20"
-6 Pushups
-6 Pullups
-6 GHD Situps

CrossFit Football Strength:
Deadlift 5RM:
-185x5
-275x3
-315x3
-385x1
-435x1
-405x5 (PR)

Power Snatch 1RM:
-75x5
-95x3
-115x2
-135x1
-145x1
-155x0,0,1 (PR)

Weighted Pullup 2RM:
-25x2
-50x2
-75x2
-85x2
-90x1 (failed 2nd rep)

Biceps Curls (Pull Assistance Work):
-Max Reps x3 @ 75#:
12,8,6.

CrossFit Football Conditioning:
REST.

I have previously attempted to DL 405x5 no less than 8 different times before finally getting it today for a PR.  I still felt strong on the 5th attempt, so hopefully next week I can continue to progress and pull 415x5.  My power snatch has improved 15# since starting CF Football seven weeks ago despite only snatching 3 times in that period.

Monday 5.28.12

Warmup:
-2:00 Jumprope (DU/Singles), then 4 rounds of:
-9 Pushups
-7 KB Swings @ 53#
-7 Ring Rows
-9 Air Squats

CrossFit Football Strength:
REST  (read about the workout below and you'll see why) 

CrossFit Football Conditioning:
"Kalsu"
-100 Thrusters @ 135# for time, 5 Burpees at the top of each minute.

In the interest of not completely trashing myself for the entire week, I did a "Half-Kalsu".  I did 50 thrusters instead of 100, and completed it in 14:56.  Last Memorial Day, I made it to 66 reps in 30 minutes before I gave up.  During that workout, I hit the halfway mark around minute 23, so I've definitely made some major progress on this workout this year.  Memorial Day 2013 I fully plan on scratching this workout off my CF Football "bucket list".

Saturday 5.26.12

Warmup:
-Greg Amundson's CrossFit Warmup
-2x20sec Max Row Effort

CrossFit Football Strength:
REST   

CrossFit Football Conditioning:
6 Rounds of:
-5 Russian Kb Swings @ 70#
-40yd Suicide Sprint (10 out/back, 20 out/back, 30 out/back, 40 out/back)

*Work must be completed in one minute, or assess 20 burpees for each penalty
**Rest one minute between efforts

Completed RX.  Rounds between 51-58 seconds.

Due to the lack of energy in the 9:00 class I was coaching this AM, I decided to join them in the conditioning workout to bring the intensity level up a bit.

"Hope"
1 Minute Rounds of:
-Burpees
-Power Snatch @ 75#
-Box Jumps, 24"
-Thrusters @ 75#
-C2B Pullups

222 Reps.

Friday 5.25.12

Warmup:
-Burgener Warmup w/ Empty Bar

CrossFit Football Strength:
Power Snatch:
-75x2
-95x2
-115x2
-135x2
-145x6x2

Box Jump, 1RM:
47" (landed on top of 49" 3x, but couldn't stand completely up before falling off)  

CrossFit Football Conditioning:
8 Rounds for Time of:
-2 Power Snatch @ 135#
-3 Box Jumps @ 75% 1RM (32")
7:49.

While my power snatch is far from impressive, I'm starting to gain some traction with it since I started CF Football training.  I had a power snatch 1RM of 135# when this program and today I was able to pull that 16x in a conditioning workout, and pull 145 12x during the strength portion.  Starting to get somewhere...

Thursday 5.24.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat:
-135x5
-185x3
-225x3
-275x2
-305x1
-270x3x5    

Bench Press:
-95x5
-135x3
-165x3
-195x2
-225x1
-187.5x3x5

CF Football Conditioning:
8 Rounds for Time:
-10 Ball Slams @ 40#
-5 Strict Pullups @ 40#
-3 Max Effort Broad Jumps

16:29.  I used atlas stone slams @ 42#, and made sure my broad jumps were at least 7'.

Wednesday 5.23.12

REST.