Yesterday: “CrossFit Total” - 1RM Squat, Military Press, Deadlift
615# Total - 235# (PR), 125#, 255
Today:
Technique: work on the split jerk. 20 minutes.
Main workout: 7 rounds For Time…
400m Run
7 HSPU
Time: 20:02
Yesterday:
Warm-Up:
800m Row @ 2:10 pace
rest 1 min
600m Row @ 2:00 Pace
rest 1 min
400m Row @ 1:40 Pace
rest 1 min
200m Row @ 100% Effort
Main Workout:
3x8 Squats @ 75% of Max - 175#
rest 3 min between sets
then…
3 Rounds -
30 Bench Bridges
1 min Plank Hold
Friday:
Warm Up -
Row 500m @ 2:10
Run 600m
Row 500m @ 1:40
Main:
Squats 5x3 @ 85% (190)
Then I went to a climbing gym and wrecked my upper body practicing bouldering.
Today:
Squats
4x10 @ 40% of Max (95)
5x1 @ 85% of Max (190)
2x2 @ 75% of Max (175)
Warm-Up 1:
1k Row
60’ OH Walking Lunge - 1x15#, 1x35#, 1x45#
Workout 1:
OH Plate Shrugs - 100x25#
Chest-to-Overhead Plate Press - 50x25#, 25x45#
Warm-Up 2:
400m Run
Bear Crawls 40’
Crab Walks 40’
Scooters 20’
20 Pull-Ups
20 Ring Dips
20 Cherry Pickers
Rope Climbs 2x20’
20 Planche Push-Ups
20 V-Ups
Workout 2:
Establish 3-Rep Max Snatch-Grip Deadlift
3x135, 3x185, 3x205, 3x225, 1x235 (lost my grip; I could’ve done it with a hook grip)
3 Rounds Fat Tabata (40s work 20s rest):
Burpees - 18, 16, 15
Row (for meters) - 577m Total
Toes-to-Bar - 16, 11, 11
Cool-Down:
Stretching and mobility work.
Warm-Up:
2k Row - 7:38 (easy pace)
3x10 Squats at 45#
Workout:
Squats - 2x8x145#, 2x2x175#, 1x205#
Romanian Deadlifts: 8x165, 8x185, 8x215
Sumo Deadlifts: 4x215, 1x255, 4x235
Deadlifts: 1x255, 2x235, 1x255, 2x245
Monday: Squats 5x5 @ 165
Thursday: Squats 3x9 @ 165
Saturday: Lots of rowing (7k total) broken up into drills, sprints, some distance (a 2k in there somewhere), etc
Today (Sunday): Olympic lifting work. Mostly technique, as my legs are really sore from squats. Worked up to a 185 power clean and a 135 snatch with perfect form.
Today (Monday):
Warm-Up:
1k Row (500@2:20, 500@1:50)
75ft OH Walking Lunges @ 45
Workout:
Squats 1x5 @ 45, 1x5 @ 135, 3x9 @ 165
2/28
SDL: 2x3 @ 75, 3x3 @ 135, 8x3 @ 175, 1x2 @ 225, 1x2 @ 245
2/29:
Warm-Up:
OH Walking Lunge 20x25, 20x35
Squats 10x45, 10x135
Workout:
Squats 5x7 @ 165
Snatch technique work @ 135
3/2
3 Rounds:
10 Pistols (each leg)
10 KB Presses w/ bell up (each arm) @ 36
10 KB Swings (each arm) @ 36
10 Ulilateral Ring Rows (45 degrees)
10 Bulgarian Split Squats (each leg)
then…
2012 CrossFit Open WOD 12.1 (the deadline has already passed; I simply did it as a finisher)
As many burpees (in which a target 6" over extended arms is touched) as possible in 7 minutes. Score: 94, though I was pacing myself fairly slowly.
3/5
Warm-Up:
400m jog
15 Lunges/leg
20 Air Squats
Squats 10x45, 10x135
Workout:
Squats 8x3 @ 200
3/6
Warm Up:
Bench 10x45, 8x135
Workout:
Bench 3x5 @ 155
Cool Down:
“Arnold Complex” DB Bench @ 30s - 7 reps lower half, 7 reps upper half, 7 reps full
3 seconds for the eccentric and concentric phases of the limited ROM reps, explosive on the full reps.
3/7:
Warm-Up:
Squats 10x45, 5x135
Workout:
Squats 4x9 @ 175 (75%)
Cool Down:
Foam rolling and mobility work.
Both days this past weekend (the 11th and 12th) I was working at events at which my gym was helping out. So Saturday, I spent 5 hours demoing and messing around on a slackline, and Sunday, I demoed burpees and did a tabata burpee workout (9, 8, 8, 8, 8, 7, 7, 7).
3/12
Warm Up:
400m Row @ 2:20
100m Row @ 1:40
Squats 10x45, 5x135
Workout:
5x7 Squats @ 190 (80%)
3/13:
Long ass open ocean paddle. From the harbor to a bit passed Salt Creek back to the harbor. Fuuuark.
3/14:
Warm-Up:
Squats 2x10x45, 5x135
Workout:
Squats 7x5 @ 190 (80%)
Cool-Down:
Quad Stretching and foam rolling.
3/15:
Warm-Up:
Bench 10x45, 10x135
Workout:
Bench 3x5x155, 2x5x145
1-Arm Chins Modifications
Negatives 2x10 (5/arm), Negatives + Towel-Assisted Concentric 3x10 (5/arm)
3/16:
Warm-Up:
Squats 2x10x45, 10x135, 5x135
Workout:
Squats 8x3 @ 215 (91%)