CFFB 062812

ASWOD

3x5 squat @ 275 (belt; fail: 3-3-3; didn't eat enough the past two days)
3x5 bench @ 155

DWOD

10 rounds:
max reps pushups
50 yd sprint
rest during the walk back to start

Decided to do this outside.  Dumb.  97 degrees.  Got 5 rounds and thought I might pass out or puke (or both, see Figure 1 below).

                                                                            Figure 1

almost the weekend

Thursday 120628
50 burpees
50 wall balls at 25 pounds
50 situps
50 jumping lunges
50 knees to elbows

time: 17:49

Thurs/Fri

Thurs

Tempo bodyweight movements
4 rounds, 1 min rest between rounds
[2121] 6 barbell step ups (simulate pistol, without using opposite foot to push off the ground) - these were hard as f with just the bar, ended up just doing tempo pistols ontop of the box after the first round sans barbell
[1111] 8 HSPU - easiest of the movements
[3120] 10 GHD situps - also terrible

5 rounds
5 muscle ups
30 sec rest
10 unbroken wall balls as high as possible
30 sec rest

No clue what my time was, started well after the clock was already running and wasn't very precise in tracking my 30 sec rest periods either. Nonetheless nice to string a few MUs together in a WOD. Did 3-2 MU the first round, then dropped the reps to 3 for the next three rounds, then could only manage 2 MU on the last round. Wall balls were between 11-13 feet I'm guessing.

---

Fri

10 OTM
20% max rep pullups [subbed 5 strict pullups cause I need to work on those bad boys]

4 rounds
200m run with 45# dumbbells on shoulders [used 50# cause we didn't have enough 45#]
15 squat cleans 95#

16:09

Pretty happy with this, dumbbell runs were mfing miserable. And by runs I mean really fast walks. Best way to carry them ended up being throwing the handles on your shoulders and keeping them in place with your hands on top of them. Did all the cleans in sets of 3 or 4, I think. they went something like 8-5-2; 8-4-3; 5-5-3-2; 8-5-2.

Pulls with a side of pulling

8 OTM
3 Plyo pushups (3x 45# bumper plates + 3x 35# bumper plates per side, probably a bit under 20 inches)

4 rounds for time(s):
500m row
3 rope climbs

20:13 (splits sans rest: 2:46, 2:50, 2:50, 2:47)

Pretty happy with the times, rows got progressively harder and slightly slower, all under 2:00 though, but just barely.

thai turkey lettuce wraps

my lunch today: thai turkey sans lettuce wraps.  super delicious.  about 2 pounds of ground turkey, mushrooms, carrots, sambal (chinese chili sauce), thai fish sauce, tamari (gluten free soy sauce), and olive oil made about 5 meals this week.  cooked on sunday night.  especially good when wrapped with fresh lettuce.  made me realize the thing i miss most about paleo is having a good sandwich every now and again. 

wednesday wod:
conditioning:
3 rounds
run around block (about 1/3 mile)
10 squat cleans at 65 lb.
15 ring pushups

16:29.  should've gone heavier on the squat cleans.  squat cleans and ring pushups were unbroken on all three rounds.

tuesday wod:
lift: deadlift 5-5-5-5-5 at 235 lb.
conditioning: amrap 12 minutes
10 pushups
10 box jumps
10 kb swings

7 rounds and 2 pushups.  box jumps were crap.  the ledge i was using didn't give me enough space to jump down every time so i had to step off with one foot after each jump.  need to find a better place to do these around my new place. 

Rachel Carson Trail Challenge

3rd year doing this 35 mile hike.

Here are my times over the years:
2010- 14:05:12
2011- 14:48:45 [knee injury]
2012- 13:29:11

Pretty happy with it this year.

indolence

"I like the word 'indolence'. It makes my laziness seem classy."

1. Establish 1RM in 3 position snatch (high-hang, hang, full)

I worked up to 95#. Didn't want to push this since it was my first day back in a long time. 

2.  Meton

Run 400m
40 Pull Ups
20 HSPU
Run 400m
30 Pull Ups
15 HSPU
Run 400m
20 Pull Ups
10HSPU


Time: 20:47
I scaled this big time. HSPUs on a box. Did kipping pullups till I couldn't, then used bands. 

Things I've done

Thurs June 21st

1RM weighted ring dip: 105#

5 Rounds for times:
10 Unbroken Push Press [135#]
10 Strict Pullups
Rest 2 minutes between rounds

Total time: 12:27
Rounds: 0:36; 0:39, 0:51, 1:02, 1:19
Pullup reps: 10, 5-5, 4-3-3, 4-3-2-1, 4-1-1-1-1-1-1

Probably could have done 140-145#, pullups got real hard, push press sets were all within a few seconds of each other cause they were unbroken. Last few sets of pullups sucked, six singles? Seriously?

---

Saturday June 23rd

For time:
Hike 34 miles
13:28:25

---

Mon June 26th

3 rounds NFT:
2 rope climbs
20-30 unbroken double unders
5-10 kipping HSPU

10 OTM
1 clean and jerk ~80% [185#]
5 ring dips

Good workout, plenty of skill work but still with the opportunity to go pretty heavy. Big fan of OTM oly lifts, still moving a good amount of weight but enough time to concentrate on technique and improve your reps as you go along.

CFFB 062612

ASWOD

5RM deadlift @ 370 (PR; belt/chalk; didn't feel particularly heavy)

DWOD

50 HSPU
100 Pullups

Was short on time so I did 4x5 HSPU and 3xME strict pullups (16-12-10; PR)

Workout 6/25/12

Squat 370lbs 3x5
Bench 245lbs 4/4/4 (Probably should have had something like 5/4/4 or 5/5/4, didn't have a spotter and didn't want to push it.
Pullups 11/7/6

Overall not bad.  Once the 5/3/1 book comes I'm gonna see what it has to say.  Meanwhile I've been following a heavily mutated 3x5 setup 4 days a week.  Mainly to bring my upper body inline.  To that end, I'm doing:

Day 1 and 3: Squat/Bench/Pullups (all 3 sets of 5).  Day 2 and 4: Deadlift/Press/Weighted Chins (DL is 1x5, else 3x5).

With this, I squat 2x (compared to 3x on starting strength) a week.  Deadlift 2x (vs 1.5x) a week.  Bench and Press 2x (vs 1.5x a week).  So the result is that I'm doing 1 fewer squat workout, and 0.5 more of bench/press/deadlift.  I've seen some progress on my upper body lifts which is good news.  I'm gonna keep going on this until I stall hard probably.  Then maybe 5/3/1???

CFFB 062512

ASWOD
3x5 squat @ 270 (PR; belt; grunt inducingly heavy)
DWOD
AMRAP 10 min:
7 bent rows
7 cleans
7 push presses
50 Lb DBs (subbed 35s)
5 rounds. Not too pleased with that performance. I felt drained from the squats and only waited 10 min in between workouts. But still, I should have done better on this.

what's up bois?

I've been super busy at work so haven't had time to post.  Also been busy getting acclimated in my new apartment.  The last two weeks or so I've been super drained mentally and physically from everything going on but I've still found time to do 4-5 wods a week, focusing on metcons.  I've also been cooking up a lot of great paleo food, and biking 2-4 miles each morning.

Sunday
AMRAP 30 minutes
Work 1 min. Rest 1 min.
5 clean and press at 105 lb.
5 burpees
15 rounds, 1 rep

then I cooked thai turkey lettuce wraps, and roasted a chicken a la nick massie.

Saturday
Moved in my friend to his apartment for 10 hours straight.  That counts as a wod.

Thursday
10 rounds
5 bent over row at 95 lb.
5 bar roll out
5 burpees
12:55

Wednesday
21-15-9-3
Thruster at 65 lb.
Knees to elbows 8:07

Tuesday
AMRAP 7 minutes
5 pullups
10 pushups
15 russian kb swings
5 rounds

Then- 10 sprints at the park.

Then-AMRAP 7 minutes
5 pullups
10 pushups
15 russian kb swings
4 rounds and 5 pullups

Workout 6/23/12

Deadlift 375lbs 5/3/2
Press 145lbs 5/3/3
Chins Bodyweight 10/8/6

Deadlift is improving which is nice.  I also came across this: http://ninamatsumoto.wordpress.com/2010/12/18/athletic-body-diversity-reference-for-artists/#

Kinda cool, although most of them aren't as jacked as I thought they'd be.

CFFB 062212

ASWOD

5x3 power clean @ 160

Focused on a good catch in the rack.  How do you measure your grip for cleans, JC? I was playing with different grip widths trying to see what felt the nicest on my elbows.

DWOD

Death by chinups:
1 the first minute, 2 the second, etc.
Did not complete minute 10 but I finished them. Total: 55 strict.

Finally

Bench 240 3x5
Strict Pullups 10/8/7

So I bought the Wendler 5/3/1 book.  I'm pretty sure I'm seriously stalled.  I haven't really made any true progress since March or so.  The last few weeks I've done more upper body stuff (bench and press 2x a week as opposed to 1.5 times a week on starting strength.  Consequently squatting 2x a week instead of 3x), and as a result those lifts have gone up as evidenced by being able to finish bench 240 3x5 yesterday.  My squat has stagnated as a result (couldn't do 425 2 days ago when I could back in April).  I think I'm hitting the limit of my ability to recover.

Anyway, you guys on 5/3/1, what do you think so far?  I think I'm gonna get the book and read through it before deciding on whether to go for it, but did you guys just do 5/3/1 on main lifts or did you pick one of his assistance lift templates and do that too?

CFFB 062112

ASWOD

3x5 squat @ 270 (fail: 5-5-5; last two reps I needed a touch from a spotter)
3x5 bench @ 152.5

DWOD

15-12-9-6-3
40 lb db thruster (subbed 95 lb barbell thruster)
Dynamic pushups (subbed ring pushups)
Russian twists ar 45 lb (subbed 35)

17:20. Didn't rush this at all, still wasted from those squats earlier. Going to bed now. Back on GOMAD.

Weds

10 OTM
20% max rep HSPU (4 kipping)

4 min row for calories
1 min rest
3 min AMRAP (5 thrusters, 10 T2B)
1 min rest
2 min AMRAP double unders
1 min rest
1 min AMRAP front squats (same weight)

Calories: 67
Couplet: 3 rounds + 2
DU: 101
FS: 20

Another self prescribed weight WOD - went with 135#, didn't do as hot on the couplet as I wanted to, did the first round unbroken, second round was 4-1 on the thrusters and 5-5 on the t2b, third round was unbroken on the thrusters and 5-5 on the t2b, last two thrusters were unbroken. Didn't do so hot on the double unders either, front squats were ok, I think I could have done maybe 1-2 more, didn't drop the bar, all the rest was in the rack.

Catching Up

Haven't posted in quite a while.  Life has been ridiculous lately.  Long story short, I'm going to be moving away from Chicago to San Francisco!  First thing I'll do when I get there is a consultation with KStar :)

Nothing too notable in the last few weeks:

Squat 365 3x5, 350 3x5 beltless
Deadlift 370 1x5
Bench 240 for 5
Press 140 3x5

CFFB 061912

ASWOD

1x5 deadlift @ 365 (PR; chalk n belt)

Belting everything minus bench for the time being, lower back hasn't felt 100% since a sketchy 1RM C&J 2-3 weeks ago.

Extra Credit
3xME chins (15-12-8)
3xME dips (16-12-10)

DWOD

On the minute, for 15 min (scaled to 10 min):
2 power snatch @ 95#
10 sledge hammer strikes, alternating L/R @ 16#

Sledge hammer strikes are funnnnnn.  Lower back is jell-o.  I'm glistening like apollo in rocky III right now.

Fri, Sat, Sun, Mon

My bad, forgot to throw these bad boys up

Friday
4 Rounds:
8-10 Front Squats (32×1) 95#
12 DB Floor Press (x242) 45#
1 Minute Rest Between movements
...
12 Minute AMRAP:
200m Run
Max Thrusters 135#
Score is total number of thrusters: 40

Thrusters went something like 7-5-6-6-6-5-5 I think, tough workout with the relatively heavy thrusters, 200m run ended up being a slow jog. Pretty happy with this, only got beat by my boy who I'll call Hank the Tank who did...57 thrusters. Wtf.

-----

Sat
5 Rounds not for time:
3-6 Muscle-Ups [worked MU transitions]
20-30 Double Unders
5-10 Handstand Pushups [did these all kipping, realized shorter kip makes it easier for me to balance against the wall and lets me do them faster]
...
4 Rounds
15 Power Cleans [115#] (reps: 12-3, 7-5-3, 7-5-3, 7-5-3)
30 Burpees
90 Seconds Rest

15:21 (2:15, 2:43, 3:02, 2:51)
Burpees really made this one rough. A lot of the workouts now don't have prescribed weight, which I kind of like, rather they're programming movements so that you choose weights based on a number you think you can do unbroken x number of times. In this case the goal was to choose a power clean weight you could do in 2-3 sets every time.

-----

Sun

This was a chipper one of the dudes threw together for open gym
400m run
5 rope climbs
10 handstand pushups [did these unbroken, kipping]
15 clean and jerk 135# [did these as singles]
20 box jumps 30" [broke up into 10-5-5]
25 wall balls [did 10 unbroken then f-ed everything up after that]
30 ring push ups [10-5-5-5-5]
35 walking oh lung [10-5-5...]
400m run

14:00

Fun workout, only got beat again by Hank the Tank who finished somewhere under 12:00.

-----

Mon
4 Rounds:
5 Deadlifts
10 HR Pushups
--rest 3 min--
 4 Rounds:
5 Deadlifts
10 HR Pushups
--rest 3 min--
 4 Rounds:
5 Deadlifts
10 HR Pushups

13:10 (splits: 1:48, 3:04, 2:18) - pretty sure I did 5 rounds instead of 4 on that second set
Another workout without prescribed weight. Recommendation was 70% of your 1RM or if you didn't know your 1RM a weight you could pull 10 times unbroken while fresh, but would inevitably get hard after doing, you know, 60 of them. Also the goal was to sprint each round and take your rest, well during the prescribed rest. I'm guessing my 1RM is in the vicinity of 400# so I threw some kilo/lb plates together and got to 272. Ended up doing all 12 sets of deadlifts unbroken which I was happy with. HR push ups got slow after the first few rounds, 120 is a good number of HR pushups. Good workout overall, I like the combination of sprint + prescribed rest workouts, nice change of pace from more typical crossfit metcons/chippers/amraps in the 5-15 min time domain.

-----
Tues
Rest day

CFFB 061812

ASWOD

3x5 squat @ 260 (PR)
3x5 press @ 112.5

DWOD

7 Rounds:
Max time handstand hold (subbed 10 ring pushups; arbitrary, i know)
10 supine ring pullups

Didn't time it.  Pouring sweat though.

Sprint rest sprint

Kicked it off with some tempo lifting which is always always always harder than it looks

3 rounds
8-10 sumo good mornings (3031)
(45#-95#-95# - tempo goes: 3 seconds on the way down, 0 seconds at the bottom, 3 seconds on the way up, 1 second rest at the top. I have a hard time counting reps and counting the tempo at the same time, I should probably work on that, I got somewhere in the 8-10 range each time I think, will add more weight next time)
8-10 close grip chinups (x121)
(tempo goes: "x" meaning as fast/explosive as possible going up, 1 second hold at the top, 2 seconds to lower, 1 second rest at the bottom)
1 min weighted plank hold
(First round I tried accumulating 1 min in an L sit on the parallettes, took f ing forever, second and third rounds I tried accumulating 1 min in an L hold hanging from the pullup bars, also took forever and cut it to 30 seconds. Probably should have just done the plank hold)

The goal of the rep range on the tempo lifts/movements is to load up the weight so you're reaching failur somewhere in the rep range. If you get to the upper end of the rep range you need more weight, if you're not reaching the lower end before failure you need less weight in the next round.

5 rounds
2 min AMRAP
3 HSPU
4 overhead weighted step ups
5 box jumps
1 min rest

Rounds went like this: 2+8, 2+7, 2+9, 2+6, 2+10

Really the only difference between the rounds was whether or not I did the HSPU unbroken. First round of each of the 5 rounds was always unbroken but the second and third rounds I usually fell off the wall trying to kip. Goal of the weighted OH step ups was to simulate a pistol motion, recommended box height was 30" but it's nearly impossible for me given my proportions to step with one leg onto a 30" box while holding a weight overhead. I thought the step ups would be the easiest part but they were definitely the most taxing. I only used a 25# weight and a 24" box but holding the weight overhead after doing HSPU was brutal. Box jumps I did on 30", they seemed to get better as the rounds progressed, ended up doing most of them without any rest at the top or bottom which I'm happy about cause doing 24" box jumps should be easy breezy now.

Pulling, pulling, and more pulling

5 rounds:

500m row
20 pullups
10 power cleans 135#
2 min rest

31:14

Splits sans rest: 4:28, 4:45, 5:03, 5:57 - so much for pacing. After rowing and doing pullups in the first round the power cleans felt like 155#. The prescribed weight was something you could do in 2-3 sets every time, I thought 135# would be too light but it was pretty much perfect, I think I broke every set into 5-3-2 or 5-2-3. Pull ups sucked, was doing them in sets of like 5-7. Rowing sucked, probably averaged just over 2:00/500m.

CFFB 061612

Bumped this weekends total to today because my schedule may be hectic and I want to go see the actual event at south baltimore crossfit.

Power clean: 195 (+5)
Back squat: 315 (+40)
Bench press: 185 (+15)
Deadlift: 405 (+50)
Total: 1100 (+110)

(last total was 12/8/11)

Booyakasha.

busy at work

been busy at work so haven't had time to post my wods from the weekend and yesterday.  still been keeping my log, though.

Saturday, had a massive headache during this wod - went in with the goal of just finishing:
Conditioning:
5 rounds 10 clean and jerks at 95 lbs
10 burpees
Time: 15:02

Sunday: warmed up with double unders practice, knowing that it was prescribed in the metcon.
Lift: Push Press
3-3-3-3
135-155-175-185(fail).  Can definitely get 185 on this, but after the first three rounds it was impossible to get the bar off my shoulders.

Conditioning:
21 thrusters at 95 lb.
42 tuck jumps (double unders were prescribed)
15 thrusters
30 tuck jumps
9 thrusters
18 tuck jumps
Time: 6:23

Tuesday:
Conditioning:
Run 800 meters
50 kb swings (on rep number 48, it felt like I ruptured a disc)
50 burpees
50 med ball cleans at 25 lb
50 pullups
Run 800 meters
Time: 33:40
There was nothing fun about this wod.

Wednesday morning:
Biked 3 miles with my dog running behind me.  Good work on my quads which are a lil sore right now.  Expect to be doing a lot of biking in the morning in the near future, mainly for fun and to exercise my dog.

CFFB 061212

ASWOD
8x2 power snatch @ 95 (subbed hang snatch because my little bitch plates were so small)
3xME strict pullups (15-10-8; not my best work)
DWOD
8x100yd sprints with 60 s rest (subbed sprint rows)
Rowed ~2k in ~8 min with the sprints in there. I dont know what this says about my pacing ability, because that time is just about equivalent to my 2k time. I might row a 2k sometime again and use a similar sprint/row scheme.

CFFB 061112

ASWOD

3x5 squat @ 255 (fail: 5-5-4; bumped the safety bar on that last rep and stalled, got so pissed, had that shit.  gonna pretend like i got it)
3x5 press @ 110

Skipped the DWOD for no good reason.  In a BS training all this week and my workout/cooking/evening schedule is all fucked up.

Tumbleweed

Getting quiet around here. Anyways, weekend in review:

Sat:
Last day of "test week"

Max strict ring dips: 31
Did a set kipping just for kicks and only got 15





Then:
3 rounds
480m run (around block)
Rest 3 mins

1:30, 1:38, 1:40

Then did an hour of yoga a few hours later


Sun:
Still healing up my hands from Cindy so threw together something with another dude that didn't require too much torquing of the hands

Wearing a ~20# vest
5 rounds:
500m row (1:50, 1:55, 1:58, 2:00+, 2:00+)
10 ring push ups
15 burpees
Then:
~150m sled drag 206#

23:51

Brutal wod, didn't help that it was hot as balls outside. I was ready to quit in the middle of the third round.

Friday Funday

Was gonna take a rest day, partially cause yesterday should have really been a rest day but I wanted to test the 1RM squat, and partially cause my hands are ripped to shreds. Ate a bunch of crap last night so I felt obligated to do something today, with the caveat that I couldn't really use my hands or do anything that required intense grip work.

Warmup:
1630m run with weighted vest - never done anything with a weighted vest, increases the suck factor exponentially, should probably do it more often

30 min OTM
2-3 Front squats
5 GHD sit ups

First 2 min 3x135#
Next 2 min 3x155#
Remaining mins 2x185#

Then worked up to heavy front squat single:
195-205-225

CFFB 060812: Burgener Total

DWOD
1RM:
Snatch: ive done maybe 3 real snatches in my life, I'll pass on maxing out for now thank you
C&J: 175 (coulda got more, but it was getting scary without bumpers)
Front squat: 250

Also:
<iframe width="560" height="315" src="http://www.youtube.com/embed/FKcnpJSAsbo" frameborder="0" allowfullscreen></iframe>

mornin' fellers

bonak, where you at dawg?

Thursday Crossfit Bethesda Programming:

Skill: Snatch
Played around for a lot of reps at 95 and 115 lbs.  Worked up to 135 pretty easily.

Conditioning:
Partner workout AMRAP 15 minutes
One partner Deadlifts 185 lbs and holds.  While one partner is holding the other does as many pushups as possible.  Once the partner puts down the deadlift weight, stop and switch.

I didn't have a partner so using my stopwatch I kept track of how long I could hold the deadlift up and then did pushups for that amount of time and kept going like that.  Got 161 pushups - lost track of my count a couple times.  Would've gotten more if I was doing this with a partner and didn't have to watch the clock.

In other good news, paleo diet has been going really well.  Work people brought in cookies and other sugar treats yesterday and I abstained.  Then I went to a burger joint after work and didn't eat the bread.  Everything's turning up Millhouse. 

Mo Testing

25 min to find 1RM back squat:
135-185-225-275-295-305x

Was shooting for atleast 305, whole body is still sore from Cindy last night so I guess I could blame it on that, we'll see how things look in 10 weeks

Then 1250m row:
4:43

Was under 1:50/500m pace for the first few hundred meters then hovered around 1:50 for a while, then my hamstrings were shot and finished around 1:53ish. Over all pretty happy with the row. Two dudes who are atleast 6' and rowed in college came in at 3:57 and 3:59, insane.

CFFB 060712

ASWOD

30 min skill work: bar muscle ups.

I really need to do these on a pullup bar that doesnt have a wall in front of it.  I had maybe 2-3 feet of space and couldn't kip too well.  Ideally I want to be able to do them with very little kip, but not yet.  Really gonna focus on that last little bit of pull when I do pullups now, the transition is by far the hardest part of the muscle up for me, obviously.  Got 5 in 30 min.  Sadness.  Did 50 pullups in the 10 min after to add some volume.

Skipped the DWOD today, wanted to rest the knee more, an ASWOD as easy as this on squat/bench day means something big is coming up, probably a total.

10 pm wod

got home late from work. still had time to workout right before bed. not ideal but gotta get it in or else i'll become soft, like bonak.

TEMPO LIFT:
Tempo of 3 sec up, 4 sec hold at the top, 3 sec down, rest 3 sec.
Deadlift 3-3-3-3
235lbs.-235-235-235

CONDITIONING:
5 rounds
10 pullups
20 squats

Time: 5:33

Test Week Day 2

Cindy

20 min AMRAP
5 pull ups
10 push ups
15 air squats

25 rounds + 9

Notes: did around 22 rounds unbroken then broke up around 3-4 rounds of push ups in to something like 7-3. 2 round PR, pretty happy with that. Ripped open both hands so I think if I can somehow keep that under control next time I should be able to squeeze out 26 complete rounds. Funny story, my boy did the workout with a 20lb weighted vest. 23+ rounds...

tuna before wod, not a good idea

i warmed up and was all ready to go...go inside for a glass of water...My dad: "your mother locked her keys in her car. You have to go pick her up."  Me: "when does she need to get picked up? can't she wait twenty minutes, i'm about to workout."  My dad: "no, go now."  Me: "fine, but i'm gonna have some tuna before i go."  three scoops of tuna later...Me: "why can't you go pick her up?".  My dad: "yeah, i am going."  Me: "then why did you just tell me I had to go?"  My dad:....[blank stare].  My subconscious: "why the fuck did i just eat this tuna right before i'm about to workout?"

the wod that follows:
AMRAP 20 minutes
10 kb ground to overhead (basically kb swings)
10 pushups
10 jumping lunges

11 rounds and 20 reps.  terrible pace.  i blame the tuna right before my wod, and my dad for poor communication.

Test Week

This week's workouts are a series of benchmark WODs, movements, and lifts. The same movements will be tested in 10 weeks after introducing a new class format/programming schedule beginning next week.

From Tues:

3 rounds max HSPU
22 (18 strict) <-- how do you like me now Pollack?
21 (kipping)
2 (fell off the wall kipping)

5 min AMRAP
Double unders: 285

5 min rest

5 min AMRAP
Burpees: 96

CFFB 060512

DWOD
Complete the following sprints before SWOD:
2x20yd (20 sec rest between efforts)
4x30yd (30 sec rest between efforts)
10x10yd flying starts (30 sec rest between efforts)

So I'm running these directly in front of a lineup of treadmills beside the bball court.  Halfway through the first 20 yarder I drag a toe and take a header into a 10 ft slide on my back.  Embarassing, lucky there was only like 4 people on the treadmills.  My knee slammed down pretty hard, but most of the impact was absorbed by the head of my quad.  The muscle hurts like a bitch now that I'm all cooled down, but I think structurally I'm all good.  Gonna RICE tonight like I'm a paddy farmer.

ASWOD
1x5 deadlift @ 355 (fail: 3 reps)
3xME pullups (14-11-8)

I'm chalking up the deadlift fail to the bruised quad and sore lumbar from squats yesterday.  By the time i had finished the sprints my erectors were lit already.  I'll attempt 355 again next week.

CFFB 060412

ASWOD

3x5 squat @ 250 (PR)
3x5 press @ 107.5

DWOD

Ran out of time, subbed 5 minutes of 100m sprint row on the minute.

Sabbath WOD

1RM Power clean: 208#

Then:
20 OTM
3 power cleans 75% (164#)
4 HRPU
5 squats

Then:
Wendler:
Bench 5x185
Deadlift 4x345

Breakthrough with the power clean today. One of the trainers said the only reason you should fail a power clean is because it ends up being a squat clean. Too many people have the idea in their heads that they need to recieve the power clean as high as possible, which results in them not getting underneath the bar. So much easier to recieve the power clean just above parallel rather than as high as possible when you're maxing out.

Wendler lifts felt weak - haven't been getting nearly enough sleep. Gonna get back on my 8-9 hr sleep schedule this week.

more running

ran 3 miles today, doing 10 burpees after each mile. trying to get the ol' legs ready for rachel carson.

weekend wods

Sunday

Saw Rich Froning do this rep scheme on the crossfit journal:
5 on the minute for 1st minute at 135
3 on the minute for next 6 minutes at 225
3 on the minute for next 6 minutes at 255
1 every 30 seconds at 275 for some minutes

I took this scheme and did the following:

5 on the minute for 1st minute at 95 (10 reps total)

3 on the minute for next 4 minutes at 135

3 on the minute for next 2 minutes at 145

3 on the minute for next 4 minutes at 165

3 on the minute for next 2 minutes at 175

2 minute rest to reload bar etc.

1 every 30 seconds at 185 for 5 minutes*

*had two failed reps at 185 out of 11 atempts

20 minutes total, 55 total successful reps.

Saturday

Skill: Overhead Squats 

-did a couple sets of 10 at 95 lbs

Conditioning:

10 rounds

2 wall walks

10 pullups

20 tuck jumps

27:46

lagging

I've been slacking big time. I ran two miles today and did 10 burpees after each mile. I'm in Philadelphia until next Wednesday, and I plan to drop in on a CF gym at least two times while I'm home.

CFFB 053112: The Volkswagen 3.0

ASWOD

3x5 squat @ 250 (semi fail, semi PR: 5-4-5; bumped the safety bar on the 2nd set)

DWOD

The Volkswagen 3.0
15-12-9
Bodyweight bench press (scaled to 115#)
Towel Pullups

11:30.  Not sure how to compare this to my performance on Volkswagen 1.0 (121511), the rep scheme was 21-15-9, standard pullups, but changed weight from set to set: 135-115-95.  Got the same time.  Certainly not the progress I want to be seeing over the course of 6 months.

Thurs

Snatch pull doubles: 135-155-185
Power snatch singles: 135-135-135 [subbed hang power snatches, tried a few from the ground, timing is still all sorts of jacked up, will be drilling positions for the next few months]

3 rounds:
12 thrusters 95#
12 toes to bar
12 box jumps 30"

Broke the reps up as follows:
1st round: 12/12/12*
2nd round: 6-6/12/12*
3rd round: 6-6/6-6/12*

Notes: wasn't expecting to have to break up the thrusters, kept a deliberate pace throughout the entire first round, which was certainly slower than I could have gone but still finished the first round before everyone else. Overall a good sprint workout with some classic CF movements.

*box jumps weren't technically "unbroken," took a sec or two to rest at the top on a bunch of reps but didn't rest at all at the bottom, pretty happy with the box jumps since we never do 30" jumps.

Rested about an hour and was still pretty tired but decided to do some OHS since it's been awhile.
Worked up to heavy OHS (kg): 20-60-80-90x

lost 15 pounds in past 2-3 months

and gotten a ton stronger/fitter.  thanks guys.  i definitely attribute it to the motivation provided by paintrain community. 

Thursday, only conditioning was prescribed.

Conditioning:
Run 800 meters
Then: 5 rounds
2 deadlifts at 275 pounds (I did 4 deadlifts at 235 pounds, instead)
6 kettle bell presses
8 knees to elbows
Run 800 meters

Time: 21:21
Knees to elbows have gotten a lot better/more fluid.