Wednesday 2010.06.30
For Time:
100 Double Unders
21 Bench Press, 65#
21 Deadlifts, 135#
100 Double Unders
15 Bench Press, 65#
15 Deadlifts, 135#
100 Double Unders
9 Bench Press, 65#
9 Deadlifts, 135#
15:35
Double unders were major time sink. First round felt really good — was hitting 40 in a row… but that quickly went downhill…
Tuesday 2010.06.29
Strict Press (5-3-1 Week 2, Day 1)
45x5x2, 55×3, 65×3, 75×7
Was definitely feeling yesterday’s encounter with the bear!
Monday 2010.06.28
5 Rounds, each for time:
Row 500m
5 Unbroken Reps of “The Bear Complex”, 95lbs:
Rest 3 minutes between rounds.
Each time you let go of the bar is a 5-burpee penalty that must be performed during your rest period.
4:35 / 4:48 / 5:11 / 6:01 / 5:25 = 38:00 total (including rests)
No breaks, no burpees! Yay!!
Sunday 2010.06.27
Sorta wrecked from Saturday.
Did a bunch of barbell Turkish Get-Up work. Maxed out at 82# with right arm! (Only got to 62 on left arm… must work on that one!)
Saturday 2010.06.26
Event #1 of the 2010 CrossFit Subway Series!!
For Time (30 minute cap):
800m Run with Sandbag 60/40#
Pull-ups, 30 reps
Overhead Squat, 95/63#, 30 reps
Double Unders, 100 reps
Kettlebell Swing, 24/16kg, 30 reps
Toes-to-Bar, 30 reps
800m Run with Med Ball 20/14#
28:31.
The t2b killed me — it was all going SO WELL before that. Those took about 10 minutes all by themselves, and severely f-ed up my hands… YAY!
Still, had an awesome time. Can’t wait for event #2!
Wednesday 2010.06.23
Dragged around a bunch of 100# mats.
Then later:
Max Kettlebell Snatches, 16kg: 30R, 30L. Bruised.
Clean & Jerk 3RM (10 minute cap; 40 minutes per attempt.)
3×115, then tried 125 twice — got one the first time and two the second. Wish I hadn’t done all those KB snatches beforehand 😉
“Filthy Thirty”
30 reps of:
Box Jumps (20” step-ups to avoid impact)
Jumping Pull-ups
Kettlebell Swings (16kg)
Walking Lunges
Knees to Elbows
Push Presses (45#)
Hip Extensions
Wall Ball shots (14#)
Burpees
Double Unders
17:49.
Was given the choice of doing 30, or 20 unbroken. Got f-ed by my inability to do more than 3 K2E in a row. So had to do 30 of everything even though all the other movements would have been fine 20 unbroken. Oh well. Still compares pretty favorably to my previous filthy 50 time of almost 40 minutes.
Monday 2010.06.21
Max reps:
Back Squat @135: 20
Bench Press @95: 16
Deadlift @135: 46
Making my 70s Big May Challenge total: 82.
Friday 2010.06.18
Bench Press (5-3-1 Week 1, Day 3)
45×5, 65×5, 80×5, 95×5, 105×8
Felt weak.
Mayhem
Thrusters: 3 rounds 60s on / 60s off
18, 15, 16
3 rounds for time:
10 keg clean & jerks (30# — really more like a snatch)
2 rope climbs (subbed 4 floor to stand pull)
35 sledgehammer strikes (10#)
8:17
5x 100’ band sprint, 100’ sled drag
Wednesday 2010.06.16
Snatch
45, 65, 75, 85, 95F, 95F, 95
Just needed to believe in it. All more or less power snatches. Can’t squat snatch worth a damn. 95# is my standing PR, so it’s good that 6 weeks off lifting hasn’t fucked things up too much… and in fact this was easier than the last time I did it (when I had to try 91#, 92#, 93#, and 94# before hitting 95#…) However overall snatch felt slow and relatively hideous. Comeback’s a bitch.
Met-Con
5 rounds for total box jumps:
In 30 seconds, complete:
3 snatch grip deadlifts (67#)
3 hang power snatch (67#)
3 ohs (67#)
Rest 30 seconds
AMRAP in 30 seconds: box jumps (subbed step-ups)
Rest 30 seconds
14, 15, 15, 15, 15 = 74.
10×100’ farmers walk with 2×70# kettlebells
Deadlift (5-3-1 Week 1, Day 2)
Skipped because of all that other lifting. Also hip feels… weird… still. Fuck.
Tuesday 2010.06.15
Back-to-Back Tabatas
Tabata Push Press (2×25): 10
Tabata Hip Extensions: 10
Tabata Sit-Ups: 13