3 x 50, 75, 100
Friday, January 30, 2009
Thursday, January 29, 2009
January 29, 2008
PM Crossfit
JoGo
Nicole:
AMRAP: 400m run, Max Pull-ups
130 (40, 20, 20, 15, 15, 20) First run 1:12.
Starting now and excluding select competitions etc. ALL PULL-UPS MUST NOW BE CHEST TO BAR!
Wednesday, January 28, 2009
January 28, 2008
AM Swim
PM OH Squat 1RM
1 x 145# pr
1 x 155# pr
1 x 165# pr
1 x 175# pr
1 x 185# (not deep enough)
1 x 185# (failed)
1 x 185# pr
Tuesday, January 27, 2009
January 27, 2008
AM Strength
5x5 Press 95#
PM JoGo
10/9/8/7/6/5/4/3/2/1 of:
190# Deadlift
Burpees
Goblet Squat 50#
Ring Pushups
Box Jump 24"
17:20
Monday, January 26, 2009
January 26, 2008
AM Swim +
WWU
Max Bench Press:
5 x 45#, 5 x 95#, 5 x 135#, 5 x 185#, 1 x 225#
1 x 230#
400m Swim
PM JoGo
"666"
6 Rounds:
6 SDHP 95#
6 Push-ups
6 Thruster 95#
6 Pull-ups
6 HP Snatch 95#
6 Swings 24kg
20:08
January 24, 2008
AM CrossFit
Urban CrossFit
4 Rounds:
1 min Push Press @ 75#
1 min SDHP @ 80# KB
1 min Ball Slams @ 30!
3 min rest
PP: 33, 23, 25, 25
SDHP: 21, 19, 19, 19
Slam: 19, 17, 15, 15
Total: 250
Thursday, January 22, 2009
January 22, 2008
AM Swim
WWU
PM Strength:
JoGo
400m Run: 1:02 (felt light, would have been faster but corners were icy so I took them slow)
Deadlift:
5 x 135#
5 x 185#
5 x 225#
5 x 275#
5 x 315#
3/1/1 x 365#
7x1@: 405#
100 ring dips in sets of ten
Notes: Could not do JoGo WOD (400m run, 2x(45 x 95# Trusters, 15xK2B, 30 V-ups), 800m run. Thrusters are off the menu and my core was wasted from Angie, Mtn. biking and swiming.
January 21, 2008
AM JoGo Stuff
Vertical Leap Test: 27.2"
500m Row: 1:32
Notes: Should have paced the row: Rowed like hell then ran out of gas.
PM Mtn. Bike
Galbraith
2hrs
Tuesday, January 20, 2009
Monday, January 19, 2009
January 19, 2008
PM Strength
JoGo
1 Mile Run
Back Squat 5 rep Progression to 225#
Front Squat 1 rep Max: 265#
Press 5x5: 95#
Weighted Pull-ups 5x5: 45#
1 Mile Run
Sunday, January 18, 2009
January 17, 2008
AM CrossFit
Urban CrossFit
Intro Program Class 3:
Front Squat: OK
1 min per movement, 1 min rest
Push Press: 25, 15, 15, 12
SDHP: 17, 15, 15, 13
KB Swing: 20, 17, 17, 17
Thursday, January 15, 2009
Wednesday, January 14, 2009
Tuesday, January 13, 2009
January 13, 2008
PM Running Intevals
WWU Track
4 rounds of 800m w/ 2min btwn rnds:
r1: 2:59
r2: 3:19
r3: 3:24
r4: 3:29
Scared the crap out of the lacrosse girls that were strolling perpendicularly across the track during their drills on my first lap. I wonder what I look like at 12+ mph (first 400 was 1:15).
Pull-Up Challenge Day 7: 7PU
Monday, January 12, 2009
January 12, 2008
PM Squat n' Stuff
JoGo
Warm Up:
1+ mile run
Spiderman + Worlds greatest stretch progression
PVC Shoulder Pass Throughs
30 GHD Situps
30 Ring Dips
15 PVC OHS Squats
Back Squat 5 x 5 @ 225#
Front Squat 3x
135, 155, 185, 205, 235#
100 Pull-Ups for Time: 6:34
Notes: Did not feel like I could bring the weight up any higher on the Back Squat without loosing form.
Sunday, January 11, 2009
January 10, 2008
AM CrossFit
Urban CrossFit
Intro Program Class 2:
OH Press:
1) Keep Elbows Tight
2) Descend leadign w/ elbows
3) Pull Bar Apart
Burpees: OK
Deadlift: Contract Lats to help keep bar tight to body
Knees to elbows: Knees High, Push feet to ground to limit swing.
OH Squat: Keep butt an knees back.
Workout:
OH Squat and Knees to elbows
21 OHS 35kg
3 K2B
18
6
15
9
12
12
9
15
6
18
3
21
19:20
Friday, January 9, 2009
January 9, 2008
OH Press x 5
15#, 45#, 65#, 95#, 95#, 95#, 95#, 95#
JoGo WOD
5 rounds of:
275# Deadlift x 5
200m Run
7:49
PM Swim
WWU Rec Center
Thursday, January 8, 2009
January 8, 2008
PM CrossFit
JoGo
Fran
6:09
1/2 Main WOD
5 Rounds:
3 45# DH Pull-Ups
5 DH Pull-Ups
7 Kipping Pull-Ups
11:11
Tuesday, January 6, 2009
January 6, 2008
AM Swim
WWU Rec Center
8 x 150' Sprints (most every min on min till speed got too slow)
PM CrossFit
JoGo WOD
4 Rounds for time of:
40 Air Squats
30 Ab Mat Sit-ups
400 m Run
13:49
Then Tabata Pushups
Score: 12
Monday, January 5, 2009
January 5, 2008
AM CrossFIt
JoGo
Front Squat 5x
45#, 95#, 135#, 185#, 205#
JoGo
Front Squat 5x
45#, 95#, 135#, 185#, 205#
Was robbed of doing a proper front squat workout due to time constraints of JoGo programing.
JoGo WOD
30" Step ups
Burpees
PM Strength
JoGo
Front Squat
45# x 8
95# x 5
135# x 5
185# x 5
205# x 5
215# x 5
225# x 2
225# x 4
JoGo WOD
30" Step ups
Burpees
PM Strength
JoGo
Front Squat
45# x 8
95# x 5
135# x 5
185# x 5
205# x 5
215# x 5
225# x 2
225# x 4
Sunday, January 4, 2009
January 3, 2008
AM CrossFit
WWU Rec Center
3 rounds of:
21 Burpees
21 x 185# DL
21 Pull-ups
20:00
My cardio SUCKS right now :(
January 2, 2008
PM CrossFit
JoGo
Tabata (cumulative)
Row: 72
Thruster, 45#: 63
SDHP, 75#: 43
Box Jump, 18": 56 (4 rounds)
Had to stop: Back issues. Felt like hell afterword. First metcon in about 2 weeks.
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