CC 11/28/14

Strength:

1RM Split Jerk

265lb, PR tie

Accessory:

8RM Neutral Grip DB Floor Press

65lb + loadable db handles, should be able to do 75lb+ next time

3x10 DB JM Press

3x25lb

3x10 Incline DB Tate Press

3x25lb

Bench Press Position: 45 lb. Empty Bar Against Max Band Tension, Static Holds (vary your bar positioning throughout the minute, only descending, without touching your chest), 3x1 Minute

Doubled red, doubled red, doubled red + orange

Core:

GHD Banded Oblique Twists (Band from Bottom) - 3x20 Per Side

3xBlue

WOD:

1 Deadlift (275/185)
10HSPU
2 Deadlift
9HSPU
3 Deadlift
8HSPU
4 Deadlift
7 HSPU
5 DL
6 HSPU
6 DL
5 HSPU
7 DL
4 HSPU
8 DL
3 HSPU
9 DL
2 HSPU
10 DL
1 HSPU

11:49 - first round of HSPU strict, kipping after

Finisher:

Thumb Down Rear Delt DB Raises - 4x25 Per Arm

4x5lb

CrossFit Bethany (CT)

In teams of two, partners may divide work in any way

50 cal row

50 box jump overs

50 deadlifts 185

50 wall balls

50 push ups

50 wall balls

50 deadlifts 

50 box jump overs

50 cal row

18:11 - with the little bro who did 135 deadlift, 16lb wall ball

Week 2, Day 5 - Control Upper Day

Spoto Press 6x4 @ 215 lbs 

Pause Dumbbell Row (pause at full contraction) 6x4 @ 70 lbs 

Seated Dumbbell Press 1x10 @ 55s

V-handle Pulldown (not paused) 1x10 @ 150 lbs

Cable Flys 3x8-12 @ 70 lbs (9, 9, 9)

Cable triceps extensions 1x12@ 50 lbs

2x12 @ 60 lbs

Week 2, Day 4 - Control Lower Day

Pause Squats 6x4 @ 250 lbs

Pause Deadlifts (pause right after weight comes off floor) 3x4 @ 310 lbs

Hanging Knee Raises 3x12

Goblet Squats 3x12

Week 2, Day 2 - Heavy Upper Day

Bench Press 3x6 @ 245 lbs (+5 lbs)

Dumbbell Row 3x6 @ 95 lbs

Seated Dumbbell Press 1x6 @ 55s

V-handle Pulldown 1x6 @ 160 lbs

Rear Delt Fly 3x12 @ 20s

Lat Raises 3x12 @ 25s

CC 11/25/14

Strength:

Bench Press Against Doubled Micro (Under 200 lb. Max) or Mini (Over 200 lb. Max) Bands - 50% of floor press max as bar weight, 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)

125lb

 

Bench Press Straight Weight Top Set:

195x5 med grip

 

Accessory: 

Incline DB Press - 3x8

60lb-60-65 

 

"T-Bar" Rows - 4x10

Bar + 100lb, 125, 150, 150

 

One Arm DB Rows (Thumb Out at Top) - 4x10 Per Arm 40-50-55-55

55lb, 60, 65, 65

 

Inverted Barbell Rows Against Max Band - 4x10 red

(j hook on 12th pin up) red, red, red + yellow, red + yellow

 

Core: 

V-Ups + Ankle Weights - 3x20

Unweighted

 

WOD:

For TIme:

20 Power cleans (115/75)

20 Ring dips

15 power cleans

15 Ring dips

10 power cleans

10 ring dips

5 power cleans

5 ring dips                         

 

4:07 

 

Finisher                        

Lying, Banded Reverse Flys - 4x25

Orange

CC 11/24/14

Strength:

Front Squat to Low Box, No Bands - 1RM

320lb, 12" box  

 

Accessory:

SSB Step Ups + Max Band Tension - 3x10 Per Leg                        

70lb to 20" box, 1 red, 1 red, 2 red

 

Band Assisted Inverse Curls - 3x10

Green band to pin 4 from top of squat rack

 

Chair Deadlifts - 3x15 (stand up every 3rd rep)

145lb, 155, 155

 

Core:

Banded or Cable Oblique Twists - 4x20 Per Side

Blue

 

WOD:

3 rounds for Time:

10 Front Squats (205/135)

10 Burpee Muscle Ups                        

 

14:36

 

Finisher: 

5 Rounds:

20 Calorie Airdyne

10 Wall Balls (30/20)

Week 2, Day 1 - Heavy Lower Day

Squat 3x6 @ 287.5 lbs (+7.5 lbs)

Deadlift 2x6 @ 355 lbs (+10 lbs)

Weighted OH Lunges 3x12 @ 45 lbs

Standing Calf Raises 3x12

Squats and deadlifts feel good. 

Cfnyc

A. Work up to heavy deadlift triple.

Worked up to 335 (hook grip)

B.

15-12-9

Deadlift @ 65% of A

Box jumps

2:47 with 225# and step ups

Cfnyc

Been going but not posting. Today: 

Recovery row

5k @ 209 split => 21:30

CC 11/21/14

Strength:

Swiss Bar (Wide Grip) Bench + 25% Hanging Chains - 1RM                        
200lb + ~50lb in chains

Accessory:
Behind the neck strict press - 3x8          
95lb-100-105

Decline Dumbbell Rollback Extensions - 4x10

4x25lb

Flat DB Tate Presses - 4x15

30lb, 3x25

GHD Kettlebell Oblique Crunches - 3x20 Per Side
35lb, 25, 25

WOD:
For Time:
500 Meter Row
15 Snatches (135/85)
5 HSPU
10 Snatches (150/100)
10 HSPU
5 Snatches (165/115)
15 HSPU
500 Meter Row                        

18:24 - missed 5 snatches at 165, probably 90+ seconds wasted

Finisher
3 Rounds:
2 Minutes Battling Ropes
50 Band Pushdowns
50 Band Face Pulls

2:00 AD arms only, red bands

Week 1, Day 5 - Control Upper Day

Spoto Press 6x4 @ 210 lbs

Pause Dumbbell Row (pause at full contraction) 6x4 @ 75 lbs *weight was too heavy*

Seated Dumbbell Press 1x10 @ 50s 

V-handle Pulldown (not paused) 1x10 @ 150 lbs

Hammer Curls 3x12 @ 30s

Biceps Curl Machine 3x8 @ 55 lbs

CC 11/20/14

Strength:

Front Squat to Low Box (normal foot stance) @60% Bar Weight + 25% Band Tension - 8x2

195lb, 12" box, single red bands

 

Rack Pull (Set pins so that the bar is at the top of your shins), Conventional Stance - 1RM

455lb, attempted 500 after which didn't feel safe, could probably do 485 or so

 

Accessory:

Seated SSB Good Mornings - 8RM

160lb

 

Zercher Squats - 3x10

3x135lb 

 

Dimmel Deadlifts @40%  - 3x20

3x175lb

 

Dumbbell Side Bends - 4x20 Per Side

4x55lb

 

WOD:

8 Minute AMRAP:

8 Alternating Pistols

16 KB Swings (70/53)

24 Sit Ups

 

3 + 8 

 

Rest 10 Minutes, Then:

 

15 Minute EMOM:

Minute 1: 1 Deadlift (225/185) + 1 Push Up

Minute 2: 2 Deadlifts + 2 Push Ups

Etc...

 

DNF - 14/15 pushups, had 10 seconds to do 15 pushups after the set of 15 deadlifts, took me 11 seconds. 

 

Finisher:

45 Degree Bent Knee Reverse Hypers - 3x20

3x25lb

Week 1, Day 4 - Control Lower Day

Pause Squats 6 sets x4 reps @ 245 lbs

Pause Deadlifts (pause right after weight comes off floor) 3x4 @ 300 lbs

RDLs 3x12 @ 135 lbs

Hanging Knee Raises 3x12

Good mix of volume and heaviness in this workout. Pause reps were difficult but not at risk of failing. 

Week 1, Day 2 - Heavy Upper Day

Bench Press 3x6 @ 240 lbs

Dumbbell Row 3x6 @ 90s

Seated Dumbbell Press 1x6 @ 45s

V-handle Pulldown 1x6 @ 150 lbs

Rear Delt Fly 3x12 @ 20s

Lat Raises 3x12 @ 25s

240 felt tough because of the flu shot I got in my left shoulder earlier in the day. 

CC 11/18/14

Strength:

Floor Press @70% - 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)

155lb, should have been around 175 but my left shoulder still feels like it's pinching during pressing movements

 

Bench Press Straight Weight Top Set: 

1 Set, Close Grip Bench Press, 5 Reps increasing 5 pounds from the week before

190x5 medium grip

 

Accessory:

Muscle Snatch - 5x5 (working up each set)

75lb-95-115-120-125

Extra credit, worked up to 1RM muscle snatch after, hit 150lb, 5lb PR

 

Weighted Chin Ups - 8RM

17lb - right tricep/lat was especially tight, hanging from the bar with supinated grip was unpleasant

  

Chest Supported DB Rows - 4x10

55lb, 55, 60, 60 flat bench on 12" boxes 

 

Banded Low Rows - 4x20

2x green

 

Decline Zercher Sit Ups (hold barbell in your elbows across upper stomach) - 3x20 GHD

3x45lb

 

WOD:

For Time:

50 Wall Balls (30/20)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Burpees

30 Cleans (145/100)                        

 

16:56

 

Finisher:

200 Band Pull Aparts red

 

Start of Candito Linear Program...Week 1, Day 1 - Heavy Lower Day

Squat 3x6 @ 280 lbs

Deadlift 2x6 @ 345 lbs

Evil Wheels 3x12

Hanging Knee Raises 3x12

Squats felt pretty good. On this linear program, Monday is the lower body heavy day which includes squats and deadlifts. Goal is to get the lifter accustomed to squatting and deadlifting heavy on the same day, similar to a powerlifting meet. Very excited about doing this program. 

Check out the program for free at www.canditotraininghq.com and check out Jonnie Candito's YouTube channel which is really informative. 

CC 11/17/14

Strength:

Anderson Squat with Straight Bar + 25% Hanging Chains - 1RM

265lb + ~50lb in chains

 

Accessory:

Snatch Grip Deadlift - 8RM                        

305lb with straps, try 315 next time

 

SSB Lateral Lunges - 3x10 Per Leg                        

3x120lb 

 

Glute Ham Raises - 3x15                        

5lb, 10, 10 

 

GHD PVC "Paddling" - 3 Sets: 30 Seconds Backward, 30 Seconds Forward                        

 

WOD: 

13.5: Complete as many rounds and reps as possible in 4 minutes of:

 

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

 

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
 

80 reps - 5/10 pull-ups in round 3, did 89 reps during 13.5 

 

Finisher:

Wide Stance Box Squat with Bamboo Bar + Hanging KB's (from Bands, 70/44) - Max Reps in 5 Minutes

38 reps to 12" box + 25lb plate

CC 11/15/14

Strength:
Squat Cleans @~50%, Against Micro or Mini Bands - 12x1
135lb

Thrusters - 6x2, Increasing weight each set
85lb, 135, 165, 195, 225 (PR)

WOD:

From CrossFit Linchpin WOD:
With a continuously running clock,

For Time:

400 Meter Run
Fran (75/55)
400 Meter Run
Fran (75/55)
400 Meter Run

16:00

*Rest 10 Minutes, then:

21-15-9 reps for time of:
Power Clean (185/125)
Ring Dips, Strict

10:57

*Rest 7 Minutes, then:

For Time:
75 GHD Sit-Ups
50 Push Jerks (115/75)
25 Calories Rowing

11:50

Total time including rest: 55:47

Cfnyc

A1. 

Bench: 4x6-8 

Worked at 165#, 7,8,7,7

A2. barbell row: 4x8

8 reps at 95,115,115,135

CC 11/13/14

Strength:
Front Squat to Low Box (normal foot stance) @55% Bar Weight + 25% Band Tension - 10x2

185lb to 12" box, singled red bands

Conventional Deadlift @~50% + ~30% Band Tension - 8x1
225lb stepping on green + blue band

Accessory:
SSB Arch Back Good Mornings - 3x8
95lb, 135, 135, straight bar

Band Assisted Inverse Curls - 3x10

Green band

GHD Hip/Quad Extensions - 3x10 

Reverse Hypers - 3x20
95lb

Core:
GHD Med Ball Static Rotational Twists - 4x20 Per Side
20lb

WOD:
5 Rounds for Time:
30 Calories Airdyne
10 Thrusters (95/65)

15:04, subbed 30 cal row for AD

Finisher:
100 Band Pull Throughs

Red band

Friday 11.14.2014 (AK)

Dumbbell Flyes 12-15 reps @ 45 lbs (15 reps)

Bench Press 2x5, 1x5+ @237.5 lbs (8 reps)

One arm rows 2x6-8 @ 85 lbs (8 reps)

Squat 2x5, 1x5+ @275 lbs (10 reps)

Cfnyc

15 min amrap

50 burpee

25 strict hspu

50 burpees

Amrap double unders

Made it though 15 hspu to one Abmat. Not sure if the burpees took it out of me or just didn't have it today. Just two days ago I did a set of 4 strict to the floor and today it was singles from the outset to one Abmat. 

CC 11/12/14

Strength:

1RM Squat Clean

270lb

 

Accessory:

5x5 Clean Pull

225lb

 

WOD:

10 Rounds:
250 Meter Row

30 Second Deadlift Hold at Lockout (405/275 - Scale to a weight that you are able to do most sets unbroken)

 

24:41 - 7 sets at 275lb, 3 sets at 225

 

Starting a greyskull LP

Back from the honeymoon and ready to train. Starting a greyskull linear progression and will see where that takes me. Will focus on main lifts three days a week and will work in short high intensity training on Wednesdays and Saturdays. Will try to do as much mobility as possible and will aim to eat like "paleo for lifters" suggests. 

Starting weights are as follows:

Press 145 lbs (11 reps final set)

Bench 235 lbs (8 reps final set)

Squat 265 lbs (8 reps final set)

Deadlift 335 lbs (7 reps final set)

Cfnyc

Front squat

3x10 @ 165#

Some hspu work and rowing to close it out

CC 11/11/14

Strength:
Push Jerk Against Singled Mini Bands, 50% Bar Weight - 8x3

4x115lb, 4x125, singled red bands

Bench Press Straight Weight Top Set:
1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before

5x185lb, med grip

Accessory:
Flat, Single Arm DB Press - 10RM Per Arm

55lb left, 70 right, left shoulder issues, still

Pull Ups Against Band (Micro Mini/Mini) - 3x Max Reps
10, 10, 9, red bands crossed across back

Underhand Bent Over Barbell Rows - 3x12
95lb, 105, 115

Chest Supported (Flat) DB Rows - 4x12
4x50

Core:
Decline Overhead Barbell Sit Ups - 8RM

75lb

WOD:
As Many Reps As Possible in 17 Minutes:
40 Burpees
Snatch, 30 reps (75/45)
30 Burpees
Snatch, 30 reps (135/75)
20 Burpees
Snatch, 30 reps (165/100)
10 burpees
Snatch, as many reps as possible (210/120)

4/30 snatches at 165, failed my last 3 snatches like an idiot, pleased with the score though considering I got 0/30 snatches at 165 during 13.1 and that we worked out pretty hard yesterday and today

Finisher:
Incline Reverse Flys + Windmills - 3x20 Each

2.5lb plates, 1.25, 1.25

cfnyc

Team Wittman

7 RFT

15 american KB swings (24kg)
15 power clean (95#)
15 box jump (24")

Completed follow the leader style. I was the third partner to go. Completed in 29:45. Was definitely waiting for guys in front of me, but it was a good recovery-ish workout, quads super fried after thrusters yesterday. Was pleasantly surprised to see everyone else who did it yesterday also groaning during the warm up.

CC 11/10/14

Strength:
Moderate/Narrow Stance Low Box Squat with Giant Cambered Bar - 1RM
325lb

Accessory:
Glute Ham Raises + Band - 3x10
Red, 2x red, 2x red

Overhead Walking Lunges with Axle Bar - 3x15 Per Leg
3x75lb

Single Leg Reverse Hypers - 3x20 Per Leg
45lb, 45, 50

Core:
Strict Toes to Bar + 5 or 10 lb. Ankle Weights - 3x20
1 set unweighted strict T2B (10-10), 2 sets GHD situps, left shoulder bothering me on the T2B

WOD:
21-15-9:
Deadlift (315/205)
Box Jumps (30/24)

9:45 - Individual Regionals WOD 5 from 2013, slowest time in Mid Atlantic was 8:00+, fastest time in the world was sub 4:00.

Finisher:
Band Marching - 3 Minutes w/20 Squat Good Mornings every 30 seconds. 3 Sets. (https://www.youtube.com/watch?v=9RZByiHfHNg)

3x3:00 15s marching, 15s squat good mornings

Cfnyc

A. Work up to heavy squat clean 

Worked up to 215 (pr)

B. thruster emom

5 thrusters every min

5 min @ 75

5 min @ 95

5 min @ 115

4 reps @ 135

79 reps total

11/8/14

Strength:

5 Deadlift + 5 Hang Squat Cleans + 5 Shoulder to Overhead + 5 Front Squats
176lb, STO were tough

WOD:
5k run

24:03

Finisher: 

3x20 reverse hypers

3x95lb

CC 11/7/14

Strength:
Strict Press + Singled Micro Mini's (Under 200 lb. Max) or Mini's (Over 200 lb. Max) - 1RM
95lb, singled red bands, left shoulder still f-ed

Accessory:
Medium Grip Pin Press/Floor Press (Set pins so that the bar is around 6-8" above chest) Against Doubled Micro Mini or Mini Bands - 8RM http://instagram.com/p/qPdluanwtb/?modal=true
135lb, doubled red bands, left shoulder...

Incline DB Tate Presses + Mini or Monster Mini Bands - 4x10
4x30lb, red band wrapped under bench

DB Rollback Extensions (Floor) - 4x15

20lb, 25, 25, 20

Core:
Chinese Planks, Max Weight - 3x1 Minute
25, 44, 77, could do more

WOD:
21-15-9:
Wall Balls (20/14)
HSPU
5:45 - HSPU were slow

Finisher:
3 Rounds:
2 Minutes Battling Ropes
250 Meter Ski Erg

Subbed 3x 2:00 AD arms only, 250m row arms only

CC 11/6/14

Strength:
Front Squat to Low Box (normal foot stance) @50% Bar Weight + 25% Band Tension - 10x2

165lb, singled red bands, no box

Sumo Deadlift Against 30% Band Tension - 1RM
405lb, singled green bands, straps

Accessory:
GHD Back Extensions w/SSB - 8RM

65lb

Front Loaded SSB Step Ups - 10RM Per Leg
95lb

Glute Ham Raises - 3x12
Done

Core:
Heavy Band Static Ab Holds - 1 Minute Middle, 30 Seconds Per Side. 3 Sets.
Black band

WOD:
5 Rounds:
Calorie Row (20/15)
7 Back Squats @Bodyweight
10 Burpees
14 Alternating DB Snatches (70/50)

22:58, 165lb squats

Finisher:
Reverse Hypers @50% of 1RM Back Squat - 3x30

120lb, 150, 160 (rx 170)

CC 11/4/14

Strength:

10 EMOM of: 1 Squat Clean + 2 Jerks @75%

205lb, these were tough

 

Clean Pull @90% (of 1RM Clean) - 3x4

245lb with straps

 

Accessory:

Forearm Developer - Max Weight. Forward rotation up, backwards rotation down. 5 Sets.

Subbed wrist curls with a short bar that was ~15-20lb, 5x20 palms down superset with 5x20 palms up, palms down was significantly harder, got mad vascular doing these

 

WOD:

1 Mile Sled Drag + 10 lb. Ankle Weights

No sleds at the Pensacola gym, subbed 25 min row

CC 11/4/14

Strength:

Bench-press Against Mini (Over 200 lb. Max) Bands - 40% of floor press max as bar weight, 15x3 (5 Sets Wide, 5 Sets Middle, 5 Sets Close). 20 Second Rest Periods

100lb, red bands

 

Bench Press Straight Weight Top Set:

Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before

200lb, failed rep 8

 

Accessory:

Push Press - 5RM

185lb, should have gone for 195 instead of 185 but didn't have it in me after 185

 

One Arm DB Rows - 3x10 Per Arm

55lb, 65, 70

 

Inverted Barbell Rows Against Max Band Tension (feet on bench) - 3x10

Red band 

 

Banded Low Rows - 3x20  

2 green bands 

 

Core:

Standing Heavy Band Crunches - 3x50                        

Black band 

 

WOD:                        

EMOM for Max Rounds:

1 Clean & Jerk (115/75), Adding 1 Rep Per Round 

5 Box Jumps                        

 

8 cleans + 4 box jumps, pussed out, should have finished the round of 8

 

Finisher:                        

Thumb Down Rear Delt DB Raises - 4x20 Per Arm

5lb plate, did these one arm at a time lying on side, left shoulder is still in a bad spot

Cfnyc

A1. Bench 5x3

185,185,185,185,185f(2)

A2. Sub maximal strict/kipping pullups

Strict 8,6,6

Kipping 10,10

B. 3x10 barbell good mornings 

95 across

Cash out:

5 rounds

1 min plank (on hands)

30 sec rest

CC 11/3/14

Strength: 

Front Squat with Reverse MICRO MINI Bands (doubled over the top of your power rack) - 1RM                        

345lb, singled red bands, orange felt like they were going to break 

 

Accessory:

Seated SSB Good Mornings with Light Bands Pulling from Front - 10RM

120lb, 130, 140, red bands  

 

Band Assisted Inverse Curls - 3x10

Green band from top of squat rack

  

Dimmel Deadlifts @40% - 3x20

175

 

Core: 

Barbell Side Bends - 100 Per Side                        

75lb (30-30-40)

 

WOD:                        

For Time:

400 Meter Run

21 Thrusters (95/65)

21 Kettlebell Swings (70/53)

300 Meter Run

15 Thrusters

15 KB Swings

200 Meter Run

9 Thrusters

9 KB Swings

 

10:06, russian kbs

 

Rest 10 Minutes, then:

 

100 Meter Sprint:

10 Sets w/30 Seconds Rest                        

 

Finisher:

Overhead Squats with Bamboo Bar + Hanging KB's - 4x25

Skipped, left shoulder is in a bad spot, trying to see someone about it this week

CC 11/1/14

Strength:
Snatch Balance - Max

165lb, shoulders still shitty, gonna get a massage next week

WOD:
Workout 1:
Death By Wall Balls (20/14)
1 Wall Ball in minute 1

2 Wall Balls in minute 2

3 Wall Balls in minute 3

etc.

16/22 in minute 22, 247 total wall balls

Rest 5 Minutes, then:

Workout 2:
20 Minute AMRAP:
1 Strict HSPU
2 Squat Cleans (135/95)
3 Burpees

20 rounds

Finisher:

1/2 Mile Sled Drag

90lb

CC 10/31/14

Strength:
Floor Press, Medium Grip - 1RM
225lb, left shoulder all sorts of screwed up

Accessory:
Standing Strict Rack Press (Set Pins at 1/2 Range of Motion) Against Singled Micro or Mini Bands - 8RM
95lb, red bands

Dumbbell JM Presses - 4x10
4x25lb

Bradford Presses with Bamboo Bar + Hanging KB's - 5x20

16lb, 10, 10, 10, blue bands

Core:
GHD Banded Oblique Twists - 3x20 Per Side
Red band

WOD:
12-9-6:
Overhead Squat (155/115)
Muscle Ups

Skipped, subbed rotator cuff work

Finisher:
200 Band Pushdowns

Red band