Strength Training Day

Back Squats 5x5
75#-85#-90#-90#-90#

Shoulder Press 5x5
45#-45#-45#-45#-45#

Pull-ups to failure
5-5-5-5-5

Decided on a strenght training day today as I may start a strength program 3 days a week.
I didn’t go very heavy because I will have to slowly increase the weight each week
Pull ups were not to failure but i didn’t want to set a new PR or anything today.
Today felt awesome, it was nice to lift weights, not timed. I was able to focus on the form and what I was doing instead of rushing through the wod and think on being done fast.

cf100713

cfWU - Burgener

“Fight Gone Bad!”

Three rounds of:  1 min ea, 1 min rest between rounds  
Wall-ball, 20 pound ball, 10 ft target (Reps)              <25,21,20>
Sumo deadlift high-pull, 75 pounds (Reps)                <18,16,15>
Box Jump, 20” box (Reps)                              <16,15,15>
Push-press, 75 pounds (Reps)  - cleaned from ground.    <15,13,15>
Row (Calories) - damper on 4                           <10,10,10>

Total : 234

Numbers are lower this time, but I must have done Puppy Scale last time and gotten 297.

$O:  3*(10 ring rows - Max Planck <1:00 min ea>)

navyken - 13 July 2010 12:26 AM

Here’s to keeping it honest…

LAST TIME (100117):
R1: 27/12/16/10/14 = 79
R2: 17/10/15/10/14 = 66
R3: 15/6/15/8/15 = 59
Total: 204

Today (100713):
R1: 40/15/16/10/16 = 97
R2: 25/10/10/FAIL….

Hit a brick wall. NEED to stop smoking :/

NavyKen…WHY did you not finish? Don’t blame it on smoking (though it’s not good, but) you need to learn to control your breathing (I use to smoke before, during and after exercising(yes, would take breaks to smoke)...even if you can’t go 110% during each minute you should have still finished all three rounds. I bet if you would have pushed through you would have surprised yourself with your numbers. You said “Hit a brick wall”, I would say your nutrition might be the limiting factor in this, not so much the smoking.

Not that what you do/don’t do is any of my business but we’re here to support each other and I feel once you quite in the middle of one workout you’re more likely to do it again—my problem is I always want to skip a day because of being tired/fatigued but I know the one day will turn into 5 or 6 so I have to tell myself even if I’m only able to go 50-75% I’m still going to do it (then normally once I’m moving I kick it up a notch).

Just lookin out for you, if you’re going to do it, do it…don’t cheat yourself. 

Puppies:
Three rounds of:
6kg dumbell thrusters (Reps)
Sumo deadlift high-pull 19kg (Reps)
Box Jump 13” box (Reps)
Push-press 19kg (Reps)
burpees (Calories)

total score 186

50-30-10-30-50:
Sumo Deadlift High Pull (95#)
Push Up

Total Time:  25:55

from 060210

Run 800M x4

3:40(PR)-3:59-4:02-4:00

dnittler - 12 July 2010 08:47 PM

Yeah, but a kipped tuck pullup is more akin to a kipped bar dip - it’s mostly leg, whereas a kipping pullup is mostly hips.

Thanks!  I guess most people are doing the tuck PUs as dead-hang.

WOD:  “Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) - 21, 15, 14 = 50.
Sumo deadlift high-pull, 75 pounds (Reps) - 22, 20, 15 = 57.
Box Jump, 20” box (Reps) - 15, 14, 14 = 43.
Push-press, 75 pounds (Reps) - 13, 11, 12 = 36.
Row (Calories) - NO ROWING MACHINE, SUBBED BURPEES.  6, 6, 7 = 19.

TOTAL REPS = 205.  100117 = 203.

Heavy thrusters and 400’s

10 min run
CFWU
135# thruster 15x, 400m run
5 rounds for time
time: 36:27

As always, thrusters kill my wrists. However, this time I didn’t have to cut back on the weight because I started using wrist wraps. Life savers!

Johnson RIP Friday, July 9th, 2010 -
Puppies:
Complete as many rounds in 15 minutes as you can of:
50 pound Deadlift, 9 reps
8 Muscle-ups (progressions)
10 # DB Hanging Squat Cleans (2 by 10# DBs)
6 full rotations, one 2/3 rotation
OD

First time on Fight Gone Bad.  My fight went very, very badly (for me).  And instead of Row I did Kettlebell swings (not sure why, but I was working with a trainer today who said Kettlebell so that’s what I did)

Three rounds of:
Wall-ball, 12 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10” box (Reps)
Push-press 15-25 pounds (Reps)
Kettlebell 1 pood (Reps)

Scored 164.  Am woefully out of shape.  But by golly I did it.  Oy.

Gonna try this in 60 days and see what happens.  Also, today is the start of my third week of Crossfit!  This means I made it through my 2-week initial “yay I’m doing something” and I’m still going!  Also I’m starting a food journal.  Apparently I’m not eating enough.

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) subbed DB thrusters 40#
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) Burpees

326 reps.

“Fight Gone Bad” modified and scaled.
Three rounds of:
Thrusters, 15# dumbbells
Sumo Deadlift Highpull, 45 pounds
Two-stair Jumps
Push Press, 45 pounds
Burpees

Total reps: 195.

M/48/5’-10”/170#

WU - C2 for 10’

“Fight Gone Bad!”

Three rounds of:
10# Wall-ball, 10 ft target - 43/47/41
75# Sumo deadlift high-pull, - 9/9/9
Box Jump, 20” box (Reps) - 15/19/13
Push-press, 75 pounds (Reps) - 14/8F/10F
Row (Calories) - 12/11/12

Rehab routine

Stretch & Roller

Tomorrow I start “Strength Training” program according to RIP.

CFSB Day #23
Deadlift

3x3

350 x 3, 360x3(PR), 370x3(PR by 15# from last week)

15=>21 Reps

245 x 16

Metcon less than 10 min:

Death by C&J

8 rounds

Skill: nothing today….

Will do Fight Gone Bad on Thursday…Cannot wait!!!!