SATURDAY 111015

Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Jason Khalipa 4:44, Neal Maddox 4:51, Josh Everett 5:50, Peter Egyed 6:04, Karianne Dickson 6:52 (105lb clean, 35lb KB).
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Big Dawgs
as Rx’d

Women - 105/35

The Porch:
Five rounds for time of:
135 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Women - 65/35

Pack:
Five rounds for time of:
95 pound Squat clean, 7 reps
14 Kettlebell swings, 1 pood

Women - 65/25

Puppies:
Five rounds for time of:
15-25 pound Squat clean (sub hang power clean or power clean if necessary to maintain good technique), 7 reps
10 Kettlebell swings, 10-15 Pound

Rest Day

Puppies and a bit more as I need to get my technique down more.

60.5lb squat cleans

22lb kettlebell swings with a med ball with grips

the BAD - not sure if I did 4/5 rounds and so not sure of time!!! AAAAARGH!!! (just under 7 mins I thnk)

THE GOOD - I aimed to get in between 5 and 7 minutes and so whether I did 5 rounds or not I kept the met con effect by not breaking any sets and by stopping around 7 mins.

THE GOOD - my clean technique is happening at last - once the bar hits my shoulders it feels so good to power up without as much effort, driving through hips and not really holding tight at all.

THE GOOD - took more time in the warm up with skipping and light move rehearsals for the WOD. Half hour in and out with warm down.

WOD 111014
DL 7x1
Did DL strength training testerday so instead of pushing up to my 1RM (308) I did 1xDL ‘on the minute’ for 7 mins at 275lb

Earlier in the day - squat form practice (video posted to movies), 10 mins DU practice - got a PR of 28 consecutive DUs

Saturday 15 October 2011

The Porch:

Five rounds for time of:
40kg Squat clean,
7 reps 14 Dumbell swings, 16kg

9:41

15102011

Squat clean, kettlebell swings

Puppies+:
Five rounds for time of:
55 pound Squat clean, 7 reps
10 dumbbell swings, 24 Pound

time 11:30

This time i tried to go heavier on the squat cleans than before in a metcon
It worked out rather well except for the last round where form started to
detoriate rather quick. Well with some extra rest I could make it through
the last round.

Thursday WOD - Front Squats

Front squat 2-2-2-2-2-2-2-2-2-2 reps

85-95-105-115-125-135-145-155-160-160

Friday WOD - 400m, L-pull-ups, Weighted back Extension, Weighted sit-ups

Run 400 meters
10 Pull-ups Tuck as a sub
15 Back Extension
20 Sit-ups

6 rounds, -2 sit-ups

Today - Rest Day

20 Minute AMRAP
Flight of stairs up sprint
.25 Mile Run
Flight of stairs down sprint
10 Pullups (Assisted with 60lbs)
15 Situps
20 Back Extensions

Completed 3 round + .22 Miles…

I was going to do some skill work, then my wife texted from her friend’s birthday party saying she had just ordered me Cedar Plank Salmon and grilled veggies, it was time to pick her up… So, I went and got her, ate, and (self indulgently) am enjoying a couple jameson w/ ginger ales…

Squat Clean, KB Swings

500m Row
DROMS
3 rounds
3 pullups +1.5pd
max dips + 1.5pd (4, 3, 1)
10 Situps +24#
then
15 hip ex

Five rounds for time of:
115 (1,2) 95 (3,4,5) pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
11:46

The wheels came off early.  3 reps into the first round I knew I went too heavy…dropped weight after round 2 (4:16 in) and gutted out the rest.  KBs unbroken though…that was my goal.  I stink at squat cleans.

Ender

Max Press x 35# DBs - 15

couldnt resist another wod today….shouldnt have I know but had alot of energy:

did Pack Cindy at 10 rounds, 5 pull ups and 4 pressups….which is my PR now as I did exaclty the same number but with an extra 30 seconds on the clock last time.

happy, but tired!!

Cindy is my favourite WOD so far.

Strict Chin Ups X 3 Max
6, 7, 5

10-9-8…...1
Dips (bench, feet elevated)
Ball Slams, 9kg
20m Farmers Walk, 21kg Dumbbells
*Complete one 20 yard Farmer’s Walk at the end of every round.

11:42

Mobility

Ok folks I’m about 5 weeks into crossfit so today thought I’d go back to day 1 and compare.

110908
Pack:
For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips (sub’d doing dips in between two chairs with feet on swiss ball)
15 Knees to elbows
20 Kettlebell swings (Sub’d 50LB dumbells)
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions (sub’d Supermans)
20 Wall ball shots, 10-16 pound ball (Sub’d DB Thrusters with 25’s)
1 Rope climb ascents (10 towel pullups)

On 9/8 I did this is 19:21

Today 10/15 I did it in 13:45 with better form….cold…no warmup. Love it.

CFSB w2/d1
Deadlifts
warmup: 5x75, 95, 115#
work: 3x130, 150, 170#(6)
last set max reps

warmup:
400m
10x16.5# snatch practice
5x16.5# clean practice
10 squats
stretching

cashout:
5x20# dumbbell man makers

Don’t think I’ve ever done more than 5 reps @ 170# so seeing some progress already.

mobility + Leg raises + L-sit holds
.com WOD from 111012
Pack
AMRAP, 30 minutes of:
Run 200 meters
10 L-Sit Pull-ups [sub asst. pull-ups (G&P)]
5 L-sit raises
15 Back Extension (sub good mornings, 45#)
20 Sit-ups
Capped at 7 rds. 

Did 7R with 35 seconds remaining

$out - ran another 200 meters to make an even mile

Scott

breaks - 15 October 2011 06:00 AM

Ok folks I’m about 5 weeks into crossfit so today thought I’d go back to day 1 and compare.

110908
Pack:
For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips (sub’d doing dips in between two chairs with feet on swiss ball)
15 Knees to elbows
20 Kettlebell swings (Sub’d 50LB dumbells)
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions (sub’d Supermans)
20 Wall ball shots, 10-16 pound ball (Sub’d DB Thrusters with 25’s)
1 Rope climb ascents (10 towel pullups)

On 9/8 I did this is 19:21

Today 10/15 I did it in 13:45 with better form….cold…no warmup. Love it.

Thats a great improvement in a month. Good job.