Tuesday 120103

Overhead Squat 3-3-3-3-3 reps

Tommy Hackenbruck 305lbs, Jonathan Pera 305lbs, Taylor Richards-Lindsay 165lbs.
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Compare to 110809.

For a pretty good view of how overhead squats are done watch these kids in the Gauntlet!
http://media.crossfit.com/cf-video/CrossFit_Kids2ndGauntletLA.mov
http://media.crossfit.com/cf-video/CrossFit_Kids2ndGauntletLA.wmv

Everyone can do this one as rx’d, but…..if you have a terrible air squat why not take this opportunity to fix it.  In our affiliate we don’t let folks move on to the OHS until their air squat and front squat are good.

Today’s WoD entailed forward&backward; rolls and SOT press: NOT my strong suite.

Decided to join a friend on his “Spartan Warrior Workout” Day I instead, resulting in a decent workout all in all. Did some push-presses at the end as well to work on my “weakness”...

120102

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 (subbed 60) pound Thruster
Pull-ups

Time: 4:55

All thruster sets unbroken - felt I could have gone a little heavier, but probs wouldn’t have kept it under 5 minutes then.
Pullups broken into 10-7-4, 5-5-5, 5-4.  All kipped.

WOD from 12-25-11
Front Squats

Warmup 2 sets
10 pullups dead hang(band assist blue 1”)
5 T2B
5 K2E
10 HSPU ( band assist 2- 1 inch)
10 dips
10 OHS (45#)

Front Squat (5 X 5)
45# warmup
95#, 115, 135
pulled something in my back. so I quit.

Runs and squats

4 rds. of:

Run 400 m
25 squats

11:14

Trashed my shoulder with the run/pushup/squat workout from a few days ago, it’ll be lower body only for a bit here.

Overhead Squat 3-3-3-3-3 reps

65, 75, 85, 95, 105 fail

Fran, 2.5 mile hike

Monday
Active Rest day - 2.5 mile hike with family.

Tuesday
warmup:
kb swings
5.16.5 thrusters
good mornings
stretching

“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster - 45#
Pull-ups

5:09

Lowered weight to go faster. 21 pull ups were unassisted (whoohoo!), last 15 & 9 were band assisted.

*Compared to 101009 - (my first Fran @45#) - 12:54. Ouch.

10 minute AMRAP of:
60 bar facing Burpees
30 OHS, 75#

Result: 1 + 19

Recent Workouts

01.02.2012

Modified “Fran”
9RFT
45 pound Thruster x5
Assisted Pull-ups x5 (-60 lbs)

Time: 8:01 (Got stalled for 45s when someone decided to jump on the pullup bar on a set of Thrusters)

Pullups still my weakness. I’m going to dedicate non-workout days to strengthening them. This was my first time doing Fran, and I wanted to do it right. I could definitely do more weight on the Thrusters.
———————————————————————-
Last Friday: “Hidalgo”
Run 1 miles
Rest 2 minutes
65 pound Squat clean, 20 reps
20 Box jump, 20” box
20 Walking lunge steps with 25lb plate held overhead
20 Box jump, 20” box
65 pound Squat clean, 20 reps
Rest 2 minutes
Run 1 miles

Time: About 35 minutes, didn’t stop my watch at the right time, I was exhausted and forgot to.

Warm up: Jump rope, heavy bag,  assist pull ups, push ups, sit ups

OH Squat 3-3-3-3-3

40-45-45-50-60 lbs

With my six y/o:

Left right combo on target bag/ me heavy bag
sit ups
broom stick OH squat
10lb Deadlift

Me:
3X10 sit ups

Interval run: 1mi, walk 3min, .7mi, walk 2min, .5mi, walk 1min, .3mi: 21:02 (without rest time added)

Deadlift: 135x10, 165x8, 185x6, 225x5, 250x3,3, 275x3,3, 225x10
Pullups: 5 rounds of 10
Weighted pullups: +25x8, +35x6,6

WU:
5 rounds
jump rope 1 min
20 squats

4 rounds of15 second holds of each:
plank
superman
flag left
flag right

ME: deadlifts 5x3
465, 475, 485, 490, 465

WOD:
3 Thrusters every 30 seconds for 24 rounds
17x 95
7x 105

$out: power
Power Snatch 5x3
135, 155, 155, 165, 170(F)

12 KB swings EMOTM for 5 min 124#

Tuesday January 3, 2011

Second day of BrandX remote online trainer WOD

Buy In:

Hold the bottom of the Airsquat for a total of 7 mins, adjust stance width throughout really try to open everything up in the hips and adductors

Strength:

Back squat

3 reps @ 105

3 reps @ 115

3 reps @ 135

3 reps @ 140

3 reps @ 150

(140 and 150 were difficult to drop to full 90 degrees)

Come back down to 95# and do a high rep set 18 reps with no stopping and good form.

Wod:

4 rnds

Amrap in 3 mins

3 front squats @ 95#

7 burpees

1 min rest between amraps

Front squats were murder.  Burpees were the part I was looking forward to which is definitely sad. 

3 sets in round 1 exactly, 2 sets and 3 squats in round 2, 2 sets and one squat in round 3, 2 sets and 3 squats in round 4

Cash Out:

3 rnds

10 bulgarian split squats (http://www.youtube.com/watch?v=tmkKqMDupLU) keeping shin angle vertical

20 rockets (had to find the video but its on crossfit kids-a good exercise)

Back to work today!

JohnStJohn - 03 January 2012 08:58 AM

Burpees were the part I was looking forward to which is definitely sad. 

That’s definitely bad news!

01/03/12 Run and Squats

Warmup:  Row 500m, jump rope, shoulder mobility, Abmat situps, air squats

Workout:
Run 0.25 miles (8:00 pace) between squats
Back squats X 5 reps - 95, 135, 175, 195, 205 X 5 reps

Skills: Box squats 135# X 5 X 2 sets.  Shoulder physical therapy

Did not time the workout.  Monitoring what my shoulder could handle during the squats.