Monday, November 16, 2009

I've Moved

I've moved over to WordPress:

11/16

Afternoon @ CF Nati:

2x Burgener Warmup

Heavy Clean & Jerks

WOD:
As Far As Possible in 20 Minutes:
1 Deadlift @ 185#
1 Pushup
2 Deadlifts
2 Pushups
3 Deadlifts
3 Pushups
...
Results:

11/15

CrossFit Rest Day
27.5 hour fast topped off with a few hours of eating as much as I could.

Sunday, November 15, 2009

11/14

Evening in Chilicothe, OH:

5 Rounds:
20 Double Unders (with shitty fat jump rope)
5 Muscle Ups
Time: 6:40
*No chalk.

11/13

11/12 was a CF Rest Day

Evening in Chilicothe, OH:
Army Physical Fitness Test

Max Pushups in 2 minutes: 79 PR
Max Situps in 2 minutes: 93 PR
2 Mile Run: 13:21

Total Score of 296 PR

Wednesday, November 11, 2009

11/11

Morning @ Conner Track:

Each for time:
Run 200m: 30 seconds
Run 200m: 31 seconds
Run 400m: ???, stopwatch problems
Run 400m: 1:26
Run 800m: 3:14
Run 800m: 3:22

*a little slow today, but pretty confident I can break a 30 second 200m sprint if someone else is timing me.

11/10

Evening @ CFN:

Warmup: knocked out some triple-unders.

WOD:
AMRAP in 20 min:
8 Handstand Pushups
16 GHD Situps
32 Squats
Rounds: 5 (+8+16)
*done with paralletes to 2" below top of pipes.  GHD Situps done Games style with two hands touching the ground behind Sorinex machine.

11/9

Morning @ home:
Mow grass for 2 hours

Afternoon @ CFN:
Split Snatch 3x2: 136/136/126
Split Jerk 4x1: 185/195/200/205 PR
Back Squat 3x3: 226/216/216
*Also PR'd my power clean, 185#

WOD:
5 Rounds:
30 seconds pullups
30 seconds burpees
30 seconds rest
*done with a 21# vest

Pullups:
Burpees:

11/8

CrossFit Rest Day

11/7

Afternoon @ CFN:

Snatch 4x1: 140/145/150/155F
Split Jerk 3x2:
Back Squat 3x3:

WOD:
Run 800m
30 KB Swings, 2 pood
Time: 4:08
*Goal was for sub-4.  Need to run faster.  All swings unbroken.

Thursday, November 5, 2009

11/5 - 11/6

CrossFit Rest Days

Sunday, November 1, 2009

11/4

Morning @ Fitworks:

AMRAP in 30 min:
5 Ring Dips
10 Situps
15 Squats
Rounds: 31 (+5+10+3)
*This felt really good.  I kept a solid pace until the last 3 minutes, at which time I hauled ass.  Definite morale booster after the last few days.

Post:
3x15 Straight legged back extensions @ 25#

11/3

Afternoon @ CF Nasti
Max Handstand Pushups: 22 (PR by 7)

WOD:
5 Rounds:
10 Clusters, 115# (Squat Clean Thrusters)
15 Burpees
Time: 15:16

Post:
3 sets max pullups w/ 21# Vest: 22/16/15

*Ate an entire bar of 80% dark chocolate prior to the WOD

11/2

Morning @ CF Nasti:

MEBB:
Snatch 3x2
Loads: 135/135/135F (1)
Split Jerk 4x1
Loads: 165/175/180/185
Back Squat 3x3
Loads: 225/225/225
*Loads felt soooooo heavy today. Mind wasn't there. Neither was the strength.

WOD:
Max Double Unders in 10 minutes.
Score:

11/1

CrossFit Rest Day

Threw bags at airport.

Thursday, October 29, 2009

10/31

Morning @ Conner 5K:

WOD:
Run 5K

Time: 19:06 PR*
*Unfortunately, this won't be an actual PR. The course was short approximately 400 meters (or about 1 min 45 seconds). It was a 2-lap course. First lap: 9:30, Second lap: 9:36. Feel DAMN good about this time and wish the cop would have accurately measured the course. I'm very confident I would have gotten sub-21 on the run, an assumed PR of over a minute.

Notes: Still strict Paleo, but on Halloween, I ate an entire bar of 80% dark chocolate. No other cheats.

10/30

Evening @ Fitworks

Max pushups without stopping: 52
*PR by 10 pushups

Snatch 4x1
Loads: 136/141/141/142
*Sloppy...
Split Jerk 3x2
Loads: 166/171/176
Back Squat 3x3
Loads: 225/235PR/240PR
*240 was done solidly. This is a big jump, adding 10 pounds to my 3-rep when I usually go up 2-5 pounds per week. Don't know if it's paleo, fish oil, or coming off a rest cycle, but I like it.

WOD:
5 Rounds:
12 Dumbell Swings, 35#
12 Pullups
12 Box Jumps, 20"
Time: 6:19

Post: Cool/Cold Shower

Tuesday, October 27, 2009

10/28

Part of CF Rest Cycle. Clean & split jerk skill work.

Post: 1x5 Cross Jump Drill
3 sets of strict pullups: 10/10/8

10/27

Part of a Rest Cycle. Low intensity squat snatch skill work.

10/26

in Reno, NV negotiating a unicycle
CrossFit Rest Day