Gettin' Filthy 4 Days Out

Aug. 21, 2013

Strength:
- Front Squat 7 RM
--> 275# (probably could've gone heavier... but that's a lot of front squats, and I'll take the PR)

- Romanian Deadlift (slight knee bend, back basically parallel to ground)
7 x 3
--> 135-225-255-275-305-325-345

WOD:
"Filthy 50"
- 50 Box Jumps (24")
- 50 Jumping Pull-ups (bar at wrist height)
- 50 KB Swings (1 pd)
- 50 Walking Lunge Steps
- 50 Knee-2-Elbows
- 50 Push Press (45#)
- 50 Good Mornings (45#)
- 50 Wall Balls (20#)
- 50 Burpees
- 50 Dubs
Time: 20:17

--> HUGE PR! Almost 5 minutes!

5 Away

Aug. 20, 2013

Strength:
- Push Press 5 x 5
185-195-205-215(4/5)-215
--> Tied old 5 RM

- Hang Power Clean 3 RM
--> 245# (can't remember the last time I did this so I think that's a PR)

WOD #1:
For Time:
- 20 Back Squats (225#)
- 40 T2B
- 60 KB Swings (2 pd)
Time: 8:30

WOD #2:
"Falkel"
25 min. AMRAP:
- 8 HSPU
- 8 Box Jumps (30")
- 1 Rope Climb (15')
Score: 15 rnds + 3/8 box jumps

6 Days Out

Aug. 19, 2013

Strength:
- Banded Box Squat 10 x 2 (1 min. rest between)
--> 155 (4 rnds) - 175 (3 rnds) - 185 (3 rnds)
--> used the mini red bands and I'm telling you it felt like I was getting pulled through the floor (just what I needed).
* Did low bar squats for this and the box was just below parallel

- Snatch Complex:
Halting snatch deadlift (3 sec. hold) - Hang squat snatch (just above knee with 3 sec. hold) - snatch balance
--> got to 205# failed the hang snatch on 215# twice

WOD:
"Amanda on 'Roids"
9 * 7 * 5 *
- Muscle-ups
- Squat Snatch (165#)
* = 20 Burpees
Time: 13:22

--> muscle-ups felt super fast for this (failed one snatch and one muscle-up)

Saturday's a Rugby (Kind of) day

Aug. 17, 2013

WOD:
"Double Helen Pyramid"
- 1200m Run
- 63 KB Swings (1.5 pd)
- 36 Pull-ups
- 800m Run
- 42 KB Swings
- 24 Pull-ups
- 400m Run
- 21 KB Swings
- 12 Pull-ups
Time: 22:16

--> Trying to make saturday WOD's feel like rugby games... they're working that's for sure... 8 more days til training camp!

3 PR's... in one day?!

Aug. 16, 2013

Strength:

10 RM Back Squat

--> 275# PR (never done it... so it's still a PR)

Gymnastics:

1 x max effort Pull-ups

--> 31 (7 rep PR)

WOD:

"Diane"

21-15-9:

- Deadlifts (225#)

- HSPU (hands on 45's head to abmat)

Time: 5:39 PR

2011 revisitation

Aug. 14, 2013

Strength:
- Snatch Balance (working technique vs. heavy weight)
--> did 205# for a double.. felt super nice

- Front Squat EMOM 10 min. @ (75-85%)
250x3-255x3-260x3-265x3-270x3-275x3-280x3-285x1-285x1-285x1
--> Got real heavy, real fast

WOD:
"100's V-2011"
- 100 pull-ups
- 100 KB Swings (1.5 pd)
- 100 Dubs
- 100 OHS (95#)
Time: 21:34

--> Was aiming for sub 25:00 and am very happy with how it went... gonna have a good rest day tomorrow, that's for sure.

Re-Do

Aug. 13, 2013

Strength:
- Snatch EMOM 10 min.
55% x 3, 60% x 2, 65% x 1(3 min.), (75-85% x 1) (5 min.)
130-140-155 x 3-175-185-190-195-200

- Clean & Jerk EMOM 10 min. (same % as snatchez)
165-175-190 x 3-220-230-240-245-250

WOD:
5 Rounds:
- 500m Row
- 15 Bench Press (135#)
Time: 16:17

--> PR by 3:04 on the metcon

Working Low Back Strength

Aug. 12, 2013

Strength:
- Back Squat 10 x 2
--> Used 315# for all 10 sets

- Halting Clean Pulls (pause above knee) 5 x 5
--> 265-275-285-295-305

WOD:
21-18-15-12-9-6-3:
- OH Walking Lunge (45# Plate)
- T2B
Time: 9:25

Early Seven

Aug. 10, 2013

WOD:

"The Seven"

7 Rounds:

- 7 HSPU

- 7 Thrusters (135#)

- 7 K2E

- 7 Deadlifts (245#)

- 7 Burpees

- 7 KB Swings (2 pd)

- 7 Pull-ups

Time: 28:48

--> Back was tight from the good-mornings yesterday... this was a nasty WOD that 4 months ago I probably couldn't finish

Good Morning

Aug. 9, 2013

Strength:
Good mornings 10 x 2
135-145-155-165-175-185-190-195-200-205

Work to Heavy Split Jerk
265-285-300-315
--> No fails and matched PR

WOD:
21-15-9:
- Left arm KB Snatch (1.5 pd)
- Right arm KB Snatch
- Pull-ups
Time: 6:24

--> HUGE PR for this

OHS/BO Row/FS/Row

Aug. 7, 2013

Warm-up:
3 Bear Crawl (40 ft.)
- 10 Hanging Strict Leg Raises
- 15 Banded Good-mornings
2 Bear Crawl
- 10
- 15
1 Bear Crawl
- 10
- 15

Strength:
5 RM OHS (pause @ bottom of each rep)
155-185-205-225-245(4.99/5)

3 x 10 Heavy Bent-over Row
155-175-185

WOD:
10*9*8*7*6*5*4*3*2*1*
- Front Squats (155)
* = 250m Row
Time: 16:22

Rushed

Aug. 6, 2013

Strength:
3 RM Squat Snatch
185# got 200# (1/3)
--> did this in about 10 minutes

WOD:
50-40-30-20-10:
- Dubs
25-20-15-10-5:
- Pull-ups
Time: 8:03

--> Went to the gym not knowing I couldn't workout when it was closed today, so I was a little rushed.

Squats/Cleans/Hero

Aug. 5, 2013

Warm-up:
- shoulder/hip mobility
3 rounds: (not for time)
- 15 Banded Good-mornings (green band)
- 10 Hanging strict leg raises (past hip level/legs straight)

Strength:
- 3 RM Back Squat
--> 335# Hit 345# for 2/3

EMOM Squat Cleans:
1-5 --> 155# x 5
6-10 --> 185# x 3
11-15 --> 205# x 3
16-19 (because I can't count) --> 225# x 1 (every 30 sec.)
20-24 --> 255# x 1

WOD:
"Nate"
20 min. AMRAP:
- 2 Muscle-ups
- 4 HSPU
- 8 KB Swings (2 pd.)
Score: 15 + 2 reps (PR)

- wasn't happy with the squat... went a little crazy with the EMOM stuff

New warm-up Style, Strict Presses and a Long Grinder

Aug. 3, 2013

Warm-up:
3 rounds (not for time):
- 15 Banded good-mornings (green band)
- 7 Strict wide-grip pull-ups
- 6 Strict ring dips
- 1 min. ankle/heel cord mobility (per side)

--> Starting to make my warm-ups fun little mini workouts to A. work on weaknesses, and B. keep crossfitting fun

Strength:
5 RM Shoulder Press
- Hit 140# I think that's at least a 5# PR... seeing as I haven't done much I'm happy with that (I'm not very good at the strict upper body stuff so 'twas good.

WOD:
5 Rounds:
- 800m Run
- 10 Deadlifts (315)
- 20 Over-the-Box Jumps (24")
Time: 29:58

--> Tried to make this one feel like a rugby game... SUCCESS!

Squat/Complex/Gasser

Aug. 2, 2013

Strength:
- Back Squat
3 x 5-5-5
Used 225-275-305 for all rounds

- Snatch Complex (1 Squat Snatch + 2 OHS + 1 Snatch Balance)
Got up to 205#

WOD:
5 Rounds:
- 15 Thrusters (95#)
- 15 Bar Facing Burpees
Time: 11:44

- Thrusters sucked (as always)... burpees felt fast