January 30, 2009

AM Swim

3 x 50, 75, 100

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!

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

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

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 25, 2008

Rest

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

January 23, 2008

Rest

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

January 20, 2008

PM CrossFit

JoGo

"Angie"

17:15

Pull-ups in 5:23

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

January 18, 2008

PM Snowshoeing

Snoqualmie

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

January 16, 2008

Rest Day

January 15, 2008

PM CrossFit

JoGo

Cindy

22 + 5 pull & 5 push

January 14, 2008

PM Mtn Bike

Galbraith

Very Short - Technical Issues w/ Chris' Bike

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

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.

January 11, 2008

Rest Day

WOD Targets:

C2B Fran: 5:00

DL/Burpee: 4:00

155# Grace: 7:00

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 

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

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

January 7, 2008

4 pull-ups

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

January 5, 2008

AM CrossFIt
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

January 4, 2008

Other than hours of mudding and taping, and about a mile of running, 

Rest Day

Inspiration:
Video

Video2

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.

January 1, 2008

Rest