[Friday]10.25.13 Killer Test

WoD

3 Sets for time:

Row 250m
10 KB Swing (#70)
10 Burpees
10 KB Swing
10 Burpees
10 KB Swing
Row 250 m

**Rest 10-12 minutes between sets**

R1: 4:29
R2: 4:44
R3: 4:46

Looks like an easy Metcon, lets just say, "Get you head right before doing." Looks easy on paper, but it's no joke. An all out sprint, the results were pleasing. Good baseline! Moving tomorrow and taking Sunday off to get ready for 16 weeks of strength training! 

[Thursday] 10.24.13 Squat to the Max

Warm-up
Foam Roller

Core
2 Rounds

60 second plank
Rest 15 seconds
45 seconds R-side plank
Rest 15 seconds
15 seconds L-side plank

Strength
Take 15 minutes to get 1 Rep Max

135 x 5
225 x 4
285 x 3
305 x 2
315 x 1
335

Wod
3 Rounds: No Time- Just Do it!

20 DU
20 GHD Sit-ups

I have learned to love-to-hate GHD. Great hip flexor workout. Make sure to active the rectis femoris, more torso acceleration produced from the iliac and pelvis. Get ready for the aerobic test #2 in the morning and moving to the new house this weekend!

[Wednesday] 10.23.13 Aerobic Test

WoD

5 Rounds for Time

Run 800 m
15 Pull-ups
15 Thursters (#75)
15 Burpees

Time: 43:47

Woke up late, was rushed, cold and long. Hell of a way to start the morning. First time not to use any bands, super excited about that. Need to get up early tomorrow to get some foam rolling in. Pretty tight.

[Tuesday] 10.22.13 "Mash-Up" TABATA

Strength

Take 15 minutes to build up to a 1 Rep Max OHS

105 x 5
135 x 2
155 x 1
185 x 1
195 x 1
205


WoD

Complete 8 sets of "20 secs of work,10 secs of rest" for each of the following excersies

Push Press (#95) 68
KB Swing (#70)  58
Push Ups  42
Sit-ups 70

Felt pretty good through most of the workout until I got to push-ups. Started off strong with 15 in the first round, but fall of quick. Averaged 4 per round after that. 

[Monday] 10.21.13

Warm-up
Foam Roller- Quads are super sore

WoD
A. Power Clean- build to 1RM in 8 minutes

135 x 5
155 x 2
185 x 1
225 x 1
235 x 1
245 x 1

Rest Exactly 2 min

B. Power Clean- AMRAP  @ 90% of part A in  8 mins

Should of done 220, but could not find any 2.5 weights, so I went with 215.

215 x 38

About 4 minutes into the workout, I think I forearm cleaned a few. Horrible technique, made it through. Good 2nd pulls from the knees. Might start alternating WoD with power cleans to hanging cleans. Need to work on more hip explosion. Pretty happy with the results.

[Saturday] 10.19.13 "DT"

Partner "DT"

Alternate Rounds

Deadlift x 12 (#155)
Hang Power Cleans x 9 (#155)
Push Press x 6 (#155)

R1- R3: Rx
R4- R5: Dropped weight to #145

Time: 15:32

The first three round felt pretty good. Forearms are on fire, attempted to use Grip Hook, but inner thumbs tore. Need to work on harden that area and utilizing that grip. 

Skill
30 seconds of DU/30 seconds of rest  x 5

Good work on these. Started stringing 15+.

HSPU

Attempted these, shoulder were shot, and horrible technique.

[Monday] 10.14.13

AM
Warm-up
Foam Roller-- Bands

Strength
15 minutes to establish 1 rep Deadlift Max
135 x 5
185 x 4
225 x 3
285 x 2
315 x 1
365

WoD

Two sets for time

15/12/9

Power Cleans (#115)
Burpees

Rest 8 minutes between sets

R1: 3:18
R2: 4:32

Total Time= 15:47

Felt strong through the first set. TnG all the way. Forearms are on fire and never cooled down during the 8 minute rest. Round 2 I TnG the first 15 cleans/burpees. Then 6/6 and then 5/4 to finish up the last round. Note to self, work on the Hook Grip!

PM
Strength
Push Press

135 x 5
155 x 4
185 x 3
205 x 2
215 x 1
225 x 1
235

Need to work on flexibility to squat clean the heavier weight. This was just brute force. Need to work on technique for split jerk. The press will be much easier.

Skill
4 sets

DU x 20
Negative pull-up x 2

3 sets:
Ring holds 20 seconds
20 GHD

[Saturday] 10.12.13- The Middle Half

The Middle Half 2013- Mufreesboro, TN

The 13.1 course has you running up and down tree-lined main street, historic Oakland's Mansion, and circling downtown square. After passing Fraternity Row and the geographic center of Tennessee, you'll finish the race in style at MTSU track and soccer field.

This was the first time I have ever ran through Murfreesboro area. It was a great morning to run a nice, flat course. The only probably was I have not ran in 6 months. The Marathon in April broke me from running and I made a transition into Crossfit, but I believe in being a balanced athlete. The first 3 miles felt as if I was running in sand, and going no where. It seemed like forever to reach that distance, but once I did the next 7 miles flew by. Mile 10 came and so did the  "Wall," the legs were tight, feet started to ache, but I did have to recognize my cardio was perfect. When it was said and done I ended with a 2:05:32 with a pace of 9:32. Looking back at it I am pleased consider my lack of training, but I would of loved to been under the two hour mark. Is this a goal of mine, moving forward to better my self in endurance training while maintaining my crossfit goals? Probably not but this was fun! Gotta say the Victory Lane tents a.k.a. "Food" was awesome. My favorites: Tru Moo Chocolate Milk, grapes, oranges and Jim and Nick's Turkey Sliders.

[Friday] 10.11.13

AM

Woke up late, but decided to head to the box anyways. I missed the warm-up , but started the WoD slow to get myself loose. This was a partner wod. I got teamed up with Cindy and she beat me into the ground.

"Dissecting Kelly"

AMRAP 30 minutes

Team members will alternate tasks. Only 1 team member can work at any time. After Wall Balls that counts as 1 round.

400m run
30 Box jumps (24")
30 Wall Balls

Results: 7 +400m +5

[Wednesday] 10.09.13

AM
A.) Mid-line
3 rounds of:

60 sec plank
45 sec plank R
45 sec plank L

B.) Establish 1 max rep- Strick Press
135 x 3
145 x 2
155 x 1
165 x 1
175 x 1
185 

C.) WoD
8 minute AMRAP

Hand-Release Push up x 10
DU x 30

Results: 5+ 25

Getting a little better at DU. Started stringing 10-15 together. Super excited, my ropes came in the mail tonight, so I will have a consistent rope to work with now. Skill work from here on out.

PM
GRT PT at Cumberland Park

With Ruck [#40]

Jogging 10 flights of stairs
100 m lung
110 flutter kicks (4-count)
100 steps (4-count)
100 m lung
300 m bear crawl down hill
2 mile ruck

Good Livin'

[Tuesday] 10.08.13

A. Establish 1 Rep Max -Front Squat
135 x 5
185 x 4
225 x 3
245 x 2
265 x 1
285 x 1
295 

B. Skill
10 minutes of pull-ups
30 seconds on-- 30 seconds rest
Strong Kip x 2 with slow negatives

C. WoD
12 min. AMRAP

KB Swing x 15 (#53)
Wall Ball x 10
100 m run

Rounds: 5+25

Legs were tight, and not much energy this morning. Had issues catching the wall ball. Different locations than normal ,still no excuse. 

[Monday] 10.7.13

A. Strength 

Three sets of:

Deadlift 4x5 (#285)

Rest three minutes

B. WoD

Three sets for time:

400m run

5 Thursters (#135)

10 Burpees

Rest three minutes

Felt pretty good. Burpees were fast, but need to work on standing all the way up. I got called out once. Thrusters were strong, but need to work on hip explosion and not just pure strength.

Total time including rest:

R1: 2:13

R2: 8:45

R3: 13:13

10.1.13: Are those Legs Heavy Yet?

PM

Warm-up
Foam Roller

Skill
10 minutes 30 seconds on 30 seconds rest
Pull-ups x 3-4

I am getting better at these, but still cannot connect them together.

WoD
Four rounds for time:

Front Squat x5 (#185)
Burpees x10
400m run

Time: 12:43

Not bad. Legs and back are tight from the Throwdown still. Need work on staying on the heels on the front squat. Might of just been tight. Round 3-4 stopped at 5 burpees each time to catch a breath. 

09.30.13: Fix that Grip

AM:
Warm-up
Foam Roller

Strength 
Strick Press 4x5 (#135)
Rest 2 minutes between sets

Felt good! Strong all the way through!

WoD
5 sets for max reps:

30 secs of KB Sumo Deadlift High Pulls
30 secs of rest
60 secs of KB Swing (#32kg)
Rest 2 minutes between sets

Results:
R1: 40
R2: 36
R3: 33
R4: 32
R5: 33

I held the KB all the way through Round 1. I averaged about 15-16 KB SDHP in 30 seconds. After the first round I had to drop about 25 seconds into each round with about 10-12 Kb Swings. Back is sore and just couldn't grip that hunk of weight.