Monday 7.16.12

Warmup:
-Back Squat: 45x5, 135x4, 185x3, 235x2
-Strict Press: 45x5, 75x4, 95x3, 115x2
-Deadlifts: 135x5, 225x4, 315x3, 405x1

CrossFit Football Strength:
REST.

CrossFit Football Conditioning:
"10,000 Pounds"

Complete 10 Rounds for Time of:

1 Back Squat @ 365#
1 Strict Press @ 185#
1 Deadlift @ 455#

I had to scale the weights down to 280 BS, 130 SP, and 435 Deadlift, and complete 12 rounds in order to complete the 10,000lb requirement.  However, in my 9th round I completely lost my ability to pull my deadlift anymore.  Rather than risk an injury, I finished out the squats and presses for the last 4 rounds and called it a day.

29:31.

Wednesday 7.11.12

Warmup:-250m row
-10 GHD Situps
-10 Back Extensions
-40 Leg Swings (20/side)

CrossFit Football Strength:
Deadlift 5RM:
-225x5
-265x3
-315x3
-385x2
-435x0,1
-395x5

Biceps Curls (Pull Assistance Work):
-100x3x5

CrossFit Football Conditioning:
"Occupy Strength Balboa"

3 Rounds for Reps of:
:40 One-Arm DB Thrusters @ 50# (subbed 53# kb thrusters)
:20 Rest
:40 Strict Pullups
:20 Rest
:40 One-Arm Kb Snatch @ 62#
:20 Rest
:40 Mountain Climbers
:20 Rest

180 Total Reps.

Friday 6.1.12

Warmup:
-Burgener Warmup w/ Empty Bar

CrossFit Football Strength:
Power Cleans:
-95x5
-135x3
-165x3
-205x2
-225x1
-192.5x5x3

CrossFit Football Conditioning:
On the minute for 15:00:
-2 Power Clean @ 80% of 5x3 (165#)
-Max Reps Double Unders
520 Total DU.

Thursday 5.31.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat:
-135x5
-185x3
-235x3
-285x2
-305x1
-272.5x3x5    

Bench Press:
-95x5
-135x3
-165x3
-195x2
-225x1
(Warmup for Conditioning Workout)

CF Football Conditioning:
15-12-9:
-Bodyweight (190#) Bench Press
-Towel Pullups
15:38.

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".