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!