08DEC2009 800m, Hip/back extensions, GHD sit-ups, Hip extensions, KTE, Back extensions, abmat situps

Pack:
For time:
Run 800 meters
20 Hip/Back Extensions
20 GHD Sit-ups descending only to parallel
20 Hip Extensions
20 Knees to Elbows
20 Back Extensions
20 AbMat Sit-ups

Time: 9:53

07DEC2009 Split Jerk 1RM

Split Jerk 1RM

135-155-165-*175* PR- * 185 *FAIL

Linda

10-8-6-4-2

Deadlift 205
Bench Press 145
Clean 95

Time: 20:19

Lunges

250 m of Lunges

Time: 7:56

Shoulder Press, Push Press, Push Jerk

Shoulder Press

1-1-1-1-1

95-105-115-120-130

Push Press

3-3-3-3-3

130-135-140-145

Push Jerk

5-5-5-3-1

150-145-140-155-160

HSPU, 400m, Pullups

6 HSPU (wall lean)

400 m

12 Pull-ups

4 HSPU

400 m

9 Pull-ups

2 HSPU

400 m

6 Pull-ups

1 RM Deadlift

1st day truly back did some moderate training last week. Everything feels solid.

Warmup

1. 135

2. 185

Workout

1. 255

2. 275

3. 295 *PR

4. 305 attempted but failed

Status

Currently out of commission due to a upper spine/back injury.

09NOV09

Three rounds for time of:

95 pound Snatch, 3 Reps

95 pound OHS, 15 Reps

Run 400m

Time: 21:04

-CFE-

2x Run 200m + 400m + 600m

Rest in between the 200 and 400 the amount of time it took you to run the 200. B/t the 400 and 600 the time for the 400 and so on.

Time: 18:00

08NOV20009

4x800m

1. 2:56

2. 3:10

3. 3:25

4. 3:31

05NOV09 Rest Day

Rest Day

04NOV2009 Back Squat 5RM

Back Squat 5 RM
1. 155
2. 165
3. 175
4. 185
5. 195

03NOV2009 "Nate"

Max Rounds in 20 minutes of:

8 Pull-ups
8 Dips
4 Barrier Hand Stand Push-ups
8 Dumbbell Swings of 52.5 lbs (1.5 pood)

Rounds Completed: 9

02NOV2009 "Michael"

"Michael" As Rx'd

Three rounds for time of:
Run 800m
50 Sit-ups
50 Back Extensions

Time: 21:49

CFE:

4x400m with a 2:30 rest in between sets.

1. 75 seconds
2. 78 seconds
3. 82 seconds
4. 86 seconds

1NOV09 Deadlift 1RM

1RM Deadlift

Something was very wrong today. It was not diet or sleep so my only remaining option is illness.

After pulling the warmup weigh of 225 for 1 Rep, I was unable to pull any higher in weights.

I started by going for 295 which would have beaten my PR by 5 lbs, but missed it. I reduced the weight by 20 lbs to 275 and missed the weight (by inches) I then attempted 275 another time and could barely lift it off of the ground. I promptly stopped.

30OCT2009

15 Thrusters 95lbs
40 Towel Pull-ups
15 Thrusters 95lbs
30 Towel Pull-ups
15 Thrusters 95lbs
20 Towel Pull-ups

Time: 34:15

29OCT09

Rest Day

Tabata Something Else

27 OCT 2009

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull-ups
17/10/7/5/4/5/5/4
Total: 57

Push-ups
22/12/9/7/7/7/7/8
Total: 79

Sit-ups
19/20/17/14/14/14/12/14
Total: 124

Squats
20/19/15/15/15/14/14/14
Total: 126

1 RM Weighted Pull-up

Body Weight: 170 lbs
1. 25
2. 30
3. 37.5
4. 42.5
5. 50
6. 52.5
7. 52.5*PR

Everything's been a little strange the past week. I ran the PRT on Thursday and scored a 270 with

77 Pushups
105 Situps (Stopped because it was the max)
1.5 Mile: 9:31

The run was very strange, my cardio was fine, but my legs were completely dead.
I thought it might be from E-team so I took off a couple more days this weekend I did one WOD, but my time was abysmal. Today is the first day really back.

20+21OCT2009

Rested up for the PRT tomorrow.

19OCT2009 "CrossFit Total"

Switched in CFT, because the PRT is on Thursday.

1 RM:
Back Squat: 245 lbs * PR by 5 lbs
Shoulder Press:115 lbs
Deadlift: 285

I seem to have lost a decent amount of strength following the Race Last Saturday. My shoulder press is 10 lbs below my PR and this is the first time I have not PRed on a Deadlift. My squat improved from familiarity with the lift I would say, I felt weaker lifting it though.

Sleep: 5 hours

18OCT2009 "Fran"

15-9-6
95 lb Thrusters
Pullups

Time: 3:52

I should have gone with a lower weight.

11OCT09 Rest Day

This past week went as follows:

Tuesday: Snatch Work
Wednesday: Mock PRT
Thursday: Rest
Friday: Rest
Saturday: Endurance Race consisting of (Per four man team)

• 16 rope climbs
• 200 Pullups
• 200 Burpees
• 400 Pushups
• 50 Fireteam pushups
• 100 Fireteam Situps
• 100 yard bear crawl w/ buddy drag (per person)
  
• 400 m uphill fireman's carry
• 2 x 20 flights of stairs (20 flights to the top and then go back down) w/ a 50 lb pack
• 400 m stretcher carry uphill
  
• 1 Knowledge test
  
• 1 really long 15 mile race with a 50 lb pack of which 2 miles was spent carrying a standard large military water container in addition to the pack

Today : Rest day

Rest Day

04OCT2009 5 Thrusters/7 HPC/ 10 SDHPs

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Rounds Completed: 6 Rounds (5 SDHPs Short of 7 Rounds)

03OCT09 Squat Cleans and GHD Situps

The Porch:
For time:
115 lb Squat clean, 10 reps
50 GHD sit ups
115 lb Squat clean, 8 reps
40 GHD sit ups
115 lb Squat clean, 6 reps
30 GHD sit ups
115 lb Squat clean, 4 reps
20 GHD sit ups
115 lb Squat clean, 2 reps
10 GHD sit ups

Time:14:40

29SEP09 Deadlift

1-1-1-1-1

1. 245
2. 265
3. 280
4. 285 standard
290 (missed due to weak grip)
5. *285* PR SUMO

28SEP09 shoulder/push press/jerk

Shoulder press 1-1-1-1-1

1. 115

2. 120

3. 125

4. 130

5. 125

Push press 3-3-3-3-3 reps

1. 135

2. 140

3. 140

4.140

5. 140

Push Jerk 5-5-5-5-5 reps

1. 140

2. 140

3. 145

4. 150

5. 135

27SEP09

Rest Day.

The shoulder is still painful possibly injured.

26SEP09

Took today off because of pretty roughed up shoulder from a bad hit I took in football yesterday.

25SEP09 GHDs/Back Extentions

Porch Scaling:

4 rounds for time:

30 GHD Situps
25 Back Extentions

Time: 8:53

24SEP09 "Daniel"

-Porch Scaling-

For time:
35 Pull-ups
400 meter run
75 pound Thruster, 21 reps
800 meter run
75 pound Thruster, 21 reps
400 meter run
35 Pull-ups

Time: 19:28

23SEP2009

Rest Day

22SEP09 Front Squats

3 RM

1. 165
2. 175
3. 185
1 Rep 195 I had to ditch the bar on the second rep
Note--> I also PRed my 1RM with 195 although I am positive I could hit a 1 RM of 200 lbs
4. *185* PR

21SEP09

35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

Time: 17:33

1st time doing double unders in a WOD (2nd time ever)

Most consecutive: 10 (the entire final set)

Note-->this wod drastically enabled me to do double unders

20SEP09 "Diane"

21-15-9 reps of:

185 pound Deadlift
Barrier Handstand push-ups

Time: 4:53

19SEP09 Rest Day

Rest Day

18SEP09 "Barbara"

Pack Scaling:

Five Rounds each for time with a three minute rest of:

10 Pullups
20 Pushups
30 Situps
40 Squats

Times:
1. 2:14
2. 1:59
3. 2:05
4. 2:09
5. 2:19

Possibly should have gone with this workout as Rx'd. I will be beginning Big Dawg WODs within the next month.

17SEP09 3 RM Push Jerk

3 RM Push Jerk

1. 145
2. 150
3. 150
4. 155
5. 160

16SEP09 Lunges/Box Jumps/Pullups

3 rounds of

100 ft Walking lunge, carrying a 25 pound plate overhead
24 inch Box Jump, 20 reps
35 pullups

Time: 19:35

14SEP09 CrossFit Total

1 Rep Back Squat: 225 LBS
1 Rep Shoulder Press: 120 LBS
1 Rep Deadlift: 265 LBS *PR*

12SEP09 Clean and Jerk 1RM

Clean and Jerk 1RM

1.135
2.140
3.145
4.150
5.155
6.155 (attempted 160 and missed)
7.160

05SEP09 OHS

3-3-3-3-3

120-125-125 after I missed 130-125-125

03SEP09

Rest Day

02SEP09 "Nate"

8 Rounds completed at Pack Scaling. Not too hot.

01SEP09 Thrusters/ HPC/ SDHP

-Pack Scaling-

Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

Rounds Completed: 11 *PR*

31AUG09 "Cindy"

Pack Scaling:

Max rounds in 12 min of:

5 Pull ups
10 Push ups
15 Squats


Rounds completed:12

PR Tied.

30AUG09 Lunges/Pullups/Situps

For time:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Time: 13:00 P. R.

29AUG09

Rest Day

28AUG09 HPC

Hang Power Clean 1 RM
1-7:135 lbs

For whatever reason I was unable to even hit my max. My guess is my form is somehow incorrect.

27AUG09 "Karen"

150 Wallballs for time:

20 lb Ball
10' Target

Time:10:36

26AUG09 Push Press

Push Press 1 RM

1.155
2.160 *PR*
3.160
4.160
5.160
6.155
7.160

I missed a 160 on round 6 and I attempted 165 five different times today, but unfortunately without success

24AUG09 "Ryan"/Front Squats

-Pack Scaling-
3 Rounds for time of:
28 Pullups
28 Pushups
21 Burpees

Time: 17:47

Front Squats:
1-1-1-1-1

1. 180
2. 185
3. 185
4. 190 *PR*
5. 190

20AUG09 "Pull-ups on Continuous Clock"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Number of Sets: 12

Make up training:

Bench Press 30 Reps for time at 145 lbs

Time: 6:44

Hang Power Clean 5-5-2-2-1

1.105

2.110

3.120

4.125

5.140

19AUG09 "Linda"

Linda
10-8-6-4-2
Bench Press: 135 lbs
Deadlift: 185 lbs
Power Clean: 95 lbs
Time: 18:12

Should have gone heavier on bench and clean, or done the full 10-1 as planned.
Unfortunately, I had to stop early, because of a house meeting. 185 was plenty
of weight for the 10-2 evens, if I had time to do 10-1 I would have gone with
165 lbs.

Tomorrow I will do 30 Reps for time of 145 lbs bench
and a 5-5-5-5-5 of Hang Power clean.

18AUG09

Rest Day

17AUG09 5 RM Deadlift

5 RM Deadlift

1. 215 lbs
2. 220 lbs
3. 220 lbs
4. 220 lbs
5. 215 lbs

16AUG09 "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

As Rx'd

Pullups: 13/7/7/6/5/4/4/4 =50

Pushups: 18/13/13/11/9/8/6/7 =85

Situps: 15/14/15/14/14/13/13/13 =111

Squats: 17/16/15/13/13/13/14/13 =114

TOTAL=360

15AUG09

Back at IIT and once again the Gym is closed for the weekend.

Today was supposed to be

Deadlift
5-5-5-5-5

I'll make it up on Monday.

14AUG09

Rest Day

13AUG09 Seated/Towel Pullups

Pack Scaling
Note->each rope climb was subbed with 15 towel pullups

3 Rounds for time of:
15 Seated Pullups
30 Towel Pullups

Time: 31:18

12AUG09 Rows Burpees Run

3 Rounds for time:

500m row
21 Burpees
400m run

Time:20:20

11AUG09 "Fight Gone Bad"

FGB as RX'd except with a 15 pound medicine ball.

Score: 245 *PR*

10AUG09

Rest Day

09AUG09 "J.T."

12-9-6 reps of:
Handstand push-ups
3 x Dips
Push-ups

Time: 20:44

08AUG09 Back Squat Max

5 Rounds Squat Max Weight:

1-1-1-1-1

1. 225
2. 225
3. 230
4. 235
5. 240 **New PR**

07AUG09 Modified Nicole

12 Minute Nicole

400 m Run
Max Pullups

4 Rounds Completed
Pullups: 15/11/9/10

06AUG09

Rest Day

05AUG09

Practiced Swimming Freestyle Stroke

-800 yards total

Note--> Swimming Needs to become part of the routine.

04AUG09 Clean and Jerk Ladder

Clean and Jerk Ladder
Weight: 115 lbs
1 Rep/minute
(during the second minute do two reps, during the third 3 reps, etc.)

Minutes Completed: 4
1-2-3-4-4

03AUG09 "Cindy"

-Pack Scaling-

Max Rounds in 12 minutes of:

5 Pullups
10 Pushups
15 Squats

Rounds Completed: 12

02AUG09

Max Rounds in 20 minutes of:

10 Wallball Shots (15 lb ball)
10 Situps
10 Good Mornings (45 lbs)

Rounds completed: 15

01AUG09

Rest Day

31JUL09

Rest Day

30JUL09 "Lynne"

Three Rounds of:

Max Reps Bench Press
Max Reps Pullups

Round 1: 155 lbs 8 reps/ 22 pullups
Round 2: 155 lbs 6 reps/ 12 pullups
Round 3: 145 lbs 6 reps/ 7 pullups

29JUL09 "DT"

-Pack Scaling-

Five Rounds for Time:
12 Reps Deadlift 105 lbs
9 Reps HPC 105 lbs
6 Reps Push Jerk 105 lbs

Time: 9:54 -->SHOULD HAVE GONE HEAVIER!! Time was too low.

28JUL09 Max Deadlift

Deadlift Max Weight

1-1-1-1-1

1. 225 lbs (Old PR)
2. 240 lbs
3. 245 lbs
4. 250 lbs
5. 260 lbs NEW PR!!

Notes:
Yeah...that was awesome.

27JUL09

2.5 Mile Run for time

Time: 17:10

26JUL09- 30 Muscle Ups for time

30 Muscles Ups for time Subbed with:

120 Pullups
120 Dips

Time: 27:39

Note-->Norfolk gym doesn't have good places for kipping pullups.

25JUL09 Max HPC

Max Hang Power Clean 1 Rep

All weights in LBS
1. 135
2. 135
3. 140 **PR**
4. 135
5. 140
6. 135
7. 140

Note--> w/o weightlifting shoes and surrounded by mirrors

22JUL09 "Nancy"

-Pack Scaling-
Five Rounds for time of:

400m Run
15 OHS @ 65 LBS

Time: 17:08

21JUL09

Rest Day

20JUL09 Max Thrusters

1 Rep Max Weight
1-1-1-1-1-1-1

Weight in LBS
1. 130
2. 135
3. 140 (Previous PR)
missed 145
missed 145

went up and changed the gym from some pop music to metallica

4. 145
5. 150
6. NEW PR:155
7. Missed 160 3 times

The moral of the story is that if you can't reach a new PR, odds are the gym is playing crappy music - get them to change it.

19JUL09 GH Situps/ Back Extentions

-Pack Scaling-
Four Rounds for Time

20 GH Situps
15 Back Extentions

Time:6:56

Comments-
Destroyed it. Should have done Porch scaling.

Time With a 5th Round: 8:35

18JUL09 3/5/7 Pullups

5 Rounds for time of:

10 Kipping Pullups
10 Jumping Pullups

Time: 11:49

17JUL09

Rest Day

"I refuse to believe God put us on this earth to be ordinary."

16JUL09 Runs and Squats

3 Rounds for time of:

Run 400 m
35 Squats

Time: 9:42

"If You Don’t Like Your Life, Change It."

15JUL09 "Nate"

Hero Workout!

-Pack Scaling-
Max Rounds in 15 min of:

6 Pull ups
6 Dips
4 HSPU
8 Dumbell Swings 50 lbs

Rounds Completed: 8

14JUL09 FS and GHDs

-Pack Level Scaling-

For time 21-15-9-3 rep rounds of:
135 pound Front squat
GHD Sit-up

Time: 12:00

12JUL09 Shoulder/Push Press and Push Jerk

All weights listed in LBS

Shoulder press 1-1-1-1-1 reps
1. 125
2. 125
3. 130
4. 130
5. 125

Push press 3-3-3-3-3 reps
1. 130
2. 130
3. 135
4. 135
5. 135

Push Jerk 5-5-5-5-5 reps
1. 125
2. 125
3. 125
4. 125
5. 125

06JUL09 CrossFit Total

1 Rep Back Squat: 205 LBS
1 Rep Shoulder Press: 115 LBS
1 Rep Deadlift: 225 LBS

02JUL09

PP=Push Press DL=Deadlift RI=Right Arm LE=Left Arm

Two Rounds for Time:

RI PP 12 Reps, 40 LBS
LE DL 12 Reps, 40 LBS
Run 800 m
LE PP 12 Reps, 40 LBS
RI DL 12 Reps, 40 LBS
Run 800 m

Time: 20:12

01JUL09 "Nicole"

Max Rounds in 20 Minutes of:

Run 400 m
Max Pullups

Rounds Completed: 7

Pullups:10/8/8/6/6/6/5

30JUN09 Thrusters/HPC/SDHP

Max Rounds in 20 Minutes of:

5 Thrusters
7 Hang Power Cleans (HPC)
10 Sumo Dead Lift High Pulls (SDHP)

Note--> All performed at 65 LBS

Rounds completed: 8

27JUN09

3 Rounds for time:

Run 400 m
21 Dumbell Swings 35 Lbs
12 HSPU (Legs wide on wall)

Time: 16:33

28JUN09 - Front Squat

Front Squat

3-3-3-3-3

1. 165 Lbs
2. 165 Lbs
3. 165 Lbs (only 2 reps)
4. 155 Lbs
5. 155 Lbs

25JUN09

REST DAY

24JUN09

Max Rounds in 20 minutes of:

5 HSPU
10 Bench Press 95 Lbs
15 Push Press 65 Lbs
20 Dips

Rounds: 3 3/4 (Dips Left)

23JUN09

WOD:

40 Wall Ball Shots
40 Pullups
25 Wall Ball Shots
25 Pullups
10 Wall Ball Shots
10 Pullups

NOTE--> 20 Lbs medicine ball at 10' target

TIME: 15:29