W/U
5min of row
SPPP Progression drills w/ 8# bar
10 X SP 45#
10 X PP 45#
10 X PJ 45 #
3 X PJ 95#
3 X PJ 115#

PJ 1-1-1-1-1-1-1 (135-140-145-155-165-170f-170)

Had alot of pain in my wrist at 170. Lost the load the first time. My pr is 185 but today’s form felt better. Not bad though for being out for about 2 months. I need a workout partner to help out with my form and to be a motivator for me. Hopefully I can hit an affiliate when I move to NC to help out with this.

3x10
pullups
dips
situps
samson stretchin

push jerks

bar-65-65-85-95-105

went easy today, never done push jerks before
it was difficult getting the explosiveness on the last two, that probably comes with more strength

cool down
jog back to the dorms

I did the shoulder press instead of the push jerk, because my shoulders are relatively weaker than my lower body and I wanted to concentrate on them.

Shoulder Press, 1x7
80-85-90-95-100-105pr-110f

Day 24. I feel good. Lower back a little sore, but I feel good. All reps had to be done from Dead-lift to Clean to Push-jerk. The Clean part is where the bottle neck is for the weight. Added Biceps in between sets, Preacher curls (3 sets) and Dumbbell curls “run the rack” (3 sets).

Wednesday 090506

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090225

Did: Pack (All group’s work-outs the same)

Push Jerk 1(115)-1(135)-1(135)-1(135)-1(145 Failed, 145)-1(145)-1(145) reps - ALL REPS STARTED DEAD-LIFT, CLEAN THEN PUSH JERK - CLEAN=BOTTLENECK WITH WEIGHT

Preacher curls: 1(75), 2(85), 3(95)

Dumbbell curls “run the rack”: 1(20 reps @ 45-30), 2(20 reps @ 45-30), 3(20 reps @ 45-30)

warm up: crosstrainer/interval- 20 minutes

5 rounds:
5 pull ups- assisted 70#
max hang (10-15 seconds)
(total time- 5 minutes) 

3 sets:
15 sit-ups
15 back extensions

push jerk 1-1-1-1-1-1-1

Warm up: 500m row
2 rounds
10 dips
10 wall pushups
10 squats
10 situps
10 pullups

warm ups pj- short olympic bar 5 times

30-35-35-45(fail)-35-40-40

Row 2000m 10:15 2 seconds shorter than last time

5/5/09

34yom / 219

8:30 on Puppy (5 rounds for time of 5 reg pull ups/ 10 kipping pull ups)

5 regular / 7 kipping
4 regular / 7 kipping
4 regular / 6 kipping
3 regular / 5 kipping
4 regular / 4 kipping

Pull ups are my arch nemesis. I hope a few more months will see me doing a respectable number.

630am Crossfit @ Brand X

Buy in
2:00
5 ea. Elbow walk up to Plank on Hands
10 Knees to elbows

3 x
Hill sprint to end of second bldg 300m
walk back
Hill Sprint to end of first bldg 150m
walk back

Pack
6 x
Hill Sprint to end of first bldg 150m
walk back

puppies
4 x
Hill sprint to end of first bldg 150m

Cash out
Reverse plank 30 seconds
L-sit 30 seconds
Plank on elbows 30 seconds

GripGoneBad - 06 May 2009 04:58 AM

Officially 3 weeks zoning and I have lost about 8 lbs…I am consistently weighing in at 175lbs every night at 6:00p.m.  I used to fast until lunch everyday and then eat two meals per day…not sure how I feel on the zone..I feel about the same energy but not quite sure how it will effect training.  I feel like my strength is going up yet my cardio is going down.  I am unable to do the sprinting I used to do after my “normal weight training” body split protocols.  My legs feel heavy!  I hope that it boils down to working the legs significantly more than I used to. 

Yeah, if you’re tired all over and can’t bring it on any given day, you’re tired.  If your legs or arms are heavy, at least for me, I know that I’ve just hit that part really hard. 

GripGoneBad - 06 May 2009 04:58 AM

I have an AF PT test the 1st weekend in June.  I want to run the 1.5 miles in 10:30….I am at 11:30 right now.  I wonder how long I should rest from CF and focus on straight intervals, pushups and situps - anyone been through this?  Is this my body “cleaning” the crap out?  Also, I am down to just 8 beers a week.!!  Love CF and the zone is becoming easier to follow - can’t wait to see some defined ABS - Mastering the Zone says I am at 14% BF.

Any thoughts would be appreciated.

You know yourself, so how long does it take when you stop exercising that you get jumpy?  For me, it’s about 3 days.  By day 4 I’ve got too much spastic energy and I need to get rid of it. 

So you might just consider a taper period.  Say the last week in May, you start the week with a full on cf workout then go to a couple days of 75% effort then half speed.  And get lots of rest.  I mean, I did a pretty hard wod about two days before the CF games last year, and that was the first time I had ever done 1) CTB pullups in a wod 2) 95lb thrusters and while my time was nothing to write home about, I wasn’t any worse for wear. 

TP

Ron_B - 06 May 2009 05:18 AM

I did the shoulder press instead of the push jerk, because my shoulders are relatively weaker than my lower body and I wanted to concentrate on them.

Shoulder Press, 1x7
80-85-90-95-100-105pr-110f

  So when do you get strong enough to do the push jerks?    Cherry picking means never getting better at things you don’t want to do.

TP

“Hansen”

Five rounds for time of:
40 lbs dumbell swing, 20 reps
20 Burpees
20 Glute-ham sit-ups

Time: 22:28

500m Row
CFWU

WOD:
Push Jerk 1-1-1-1-1-1-1

65,85,95,105,115 (PR),125 (PR), 135 (Couldn’t get under it)

So, PR is now 125

looking forward to this WOD but I hate that I have to do it with iron plates. My gym doesnt let me drop the weight so that might be a mental block of getting a true 1RM here

Danny

30 24” box jumps
20 95 # push press
30 pullups

2 2/3 rounds, 20 mins.

Front Squat:

I think I’m finally starting to see some improvement in my squatting. Feel is overall much better, and I’m starting to get some depth below parallel. FS felt much better today - really no wrist pain, although my right hand middle two fingers were a little tight after the 2nd set but no other. It’s really helping to concentrate on keeping the weight on the deltoids and elbows pointed as “up” as I can manage through the entire ROM. Pretty excited to see the impact on my back squat as well.

CFWU x3
FS
3x3x3x3x3
105x115x130x145 (previous PR)x 155(PR)