3/30/09

CF total

BS: 255

Shoulder Press: 135 (PR from 125)

Deadlift: 315 (PR from 285)

overall pretty happy about the SP and deadlift, but was hoping that i could get up to 265 (since 255 was my PR last time). Time to start TCA's lifting program I've been meaning to start?

3/23/09-3/29/09

3/23/09

6:00 AM (crossfit rva WOD)

Hang Power Snatch 3-3-2-2-2-1-1-1-1 (just work on skill at 85 lbs)

5 rounds (untimed):
-10 Knees to Elbows
-10 Bodyweight Deadlift

6:00 PM (crossfit endurance WOD)

C2: 3x( 250m +500m+ 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

3.25.09

6 am (crossfit rva WOD)

3 Rounds:
-5 Front Squat (125)
-20 Turkish Get-Ups (1 pood)
-30 Push-Ups
-3 Rope Climbs

47:25 (ass-whooper of a WOD, esp the turkish get ups and then grip fail on the rope climbs)


5 pm (crossfit endurance WOD)

C2: RPE of 15 for 20 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE

3.26.09

6 Rounds:
-15 Dumbbell Power Clean (25 lbs)
-15 Wall Ball Shots
-200M Run

17:30 (pretty beat from yesterday)



3/27/09

Press 5X3 (95 lbs)

then

Every Minute on the Minute for 10 Minutes:
-5 pull-Ups
-10 Push-Ups
-15 Sit-Ups

then

AMRAP 10:
-5 pull-Ups
-10 Push-Ups
-15 Sit-Ups
*score is total rounds completed between the 2.

20 rounds (hoping for 22, but push ups still limiting factor; prob could speed up on squats; overall felt good and not drained after this one



3/29/09

crossfit endurance WOD

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Last Week:

3/16/09

Overhead Squat 1-1-1-1-1-1-1-1-1-1 (just did 5X5 at 95 lbs)

then

8 Rounds:
-1 minute max Kettlebell Swings
-1 minute Rest (ranged from 31 to 16 as time went on)

3/17/09

“Michele”
7 rounds:
-25 Dumbbell Split Jerks
-25 Jumping Pull-Ups

22 something at 25 lbs; liked this one

3/18/09

Clean 1-1-1-1-1-1-1-1-1-1 (up to 155 lb; happy new PR)

3/19/09

AMRaP 8:
-8 medicine Ball Cleans
-8 Push-Ups

Rest 4 Minutes

AMRAP 8:
-8 Box Jumps
-8 Sit-Ups

(11 rounds per each AMRAP 8)

Weekend: went to Philly to watch the Nova, UCLA game; fricking corey stokes and corey fisher and fricking NOVA fans

“Snellen”
3 Rounds:
-400M Run
-21 Kettlebell Swings (1.5 pood)
-12 Snatches (65 lbs

11:46

tired legs and exam time, but sneaked in a few this week

Wed, March 4

Just did this at home

Tabata Hand-stand holds
Tabata L-sits
100 pushups



Thurs, March 5

4 rounds of:
21 wall balls
21 pull ups

8:40