My CrossFit Log

[blackdogdeek]

20121010 -

strength:

every minute on the minute for 10 rounds:

2x power snatches

max: 100#

wod:

5 rounds for time (aiming for weight that will take about 5 minutes; 7 minute cap):

5 deadlifts (115#)
5 push jerks (115#)

time: 4:33

[blackdogdeek]

20121015 -

wod:

death by 20m -

in the first minute run 1x20m, in the second minute run 2x20m, continue until failing to complete the number of 20m runs in the time allotted.

total: 11

then 100 pushups for time

time: 6:36

[blackdogdeek]

20121016 -

wod:

as many rounds as possible per relay team of 3 people in 15 minutes of:

5 thrusters 95#
5 jump over 5 boxes of 24" (or on then off, ensuring bipedal jumps over each box)
10 kettlebell swings 2pd (next teammate starts after you finish the 10th kbs)
walking lunges back to start

total: 5 rounds

[blackdogdeek]

20121018 -

strength:

every 30 seconds for 5 minutes perform 2 squat cleans @135#

wod #1 (12 minute cap):

5 rounds of:

10 deadlifts at 150% bodyweight (225#)
20 bar facing burpees

time: 12:00 exactly

the wod #2 (3 minute cap):

400m run
20 pullups
squats for max reps

total: 10 pullups

[blackdogdeek]

20121019 -

wod1:

half cindy -

as many rounds as possible in 10 minutes of:

5 pullups
10 pushups
15 air squats

total: 11 + 5 pullups

then rest 3 minutes then

wod2:

as many rounds as possible in 6 minutes of:

5 ring dips
10 kettle bell swings 24kg
15 box jumps 24"

total: 4

then rest 3 minutes then:

wod3:

3-person team row to 3000m (1000m per person; 500m at a time); while waiting for the rower perform at least 2 of the following in any order:

2 rope climbs
5 pullups
5 ring rows
1 atlas stone to shoulder
5 tire flips

time: 10:42

[blackdogdeek]

20121022 -

strength:

back squat 5x3: max 225#
front squat 5x5: max 135#

wod:

as many rounds as possible in 12 minutes of:

7 burpees
50m sled drag 135#
7 power cleans 135#
50m sled drag 135#

total: 5

[blackdogdeek]

20121023 -

skill:

accumulate about 50 pullups at and slightly above current level of ability

max: i did a bunch of butterfly pullups and 5 ring pullups

wod1:

every minute on the minute for 5 rounds:

10 double-unders
max reps of ground to overhead 95#

then rest 2 minutes

wod2:

every minute on the minute for 5 rounds:

5 box jumps 24"
max reps back squat 95#

then rest 2 minutes

wod3:

every minute on the minute for 5 rounds:

5 burpees
max reps shoulder to overhead 95#

score is total of all 15 rounds of max reps

total: 156 (36+75+45)

[blackdogdeek]

20121025 -

strength:

atlas stone work
tire flip work
5x2 hang power snatch

wod:

5 rounds: 90 seconds to perform tasks below, 30 seconds rest
20 x Double Unders
Max rep Hang Power Snatch (95lb/55lb)
- Score cumulative total Hang Power Snatch

total: 34

[Sid59]

thanks for continuing your log. i just started my 2nd day of on-ramp. It's a great burning sensation.

[blackdogdeek]

Originally Posted by Sid59

thanks for continuing your log. i just started my 2nd day of on-ramp. It's a great burning sensation.

glad to oblige keep up the good work! it gets better.

[blackdogdeek]

20121026 -

strength:

5 rounds of:

10 deadlifts 135# followed immediately by ten jumps over parallette bars
rest between rounds

wod:

for time:

10 handstand pushups
5 rope climbs
8 handstand pushups
4 rope climbs
6 handstand pushups
3 rope climbs
4 handstand pushups
2 rope climbs
2 handstand pushups
1 rope climb

time: 6:07

[blackdogdeek]

20121031 -

strength:

every minute on the minute for 5 rounds:

2 power snatch 75#

every minute on the minute for 5 rounds:

3 power cleans 120#

wod:

as many rounds as possible in 5 minutes of:

partner banded sprint 50m
5 burpees

total: 6

[Sid59]

Originally Posted by blackdogdeek

20121031 -

strength:

every minute on the minute for 5 rounds:

2 power snatch 75#

every minute on the minute for 5 rounds:

3 power cleans 120#

wod:

as many rounds as possible in 5 minutes of:

partner banded sprint 50m
5 burpees

total: 6

What are you doing for recovery? I assume foam rolling, eating, hydrating, and light exercise? How often are you going?

Side Note: My legs are shot at the moment.
Last On-Ramp was:
- 400M Sprint
- Tabuta Squats
- 15, 14, 13, 13, 13, 13, 13, 13
- 400M Sprint .. when i went to the starting line, i almost collapsed. LOL

[blackdogdeek]

Originally Posted by Sid59

What are you doing for recovery? I assume foam rolling, eating, hydrating, and light exercise? How often are you going?

unfortunately, i don't do enough active recovery unless there's enough time after the wod and the coaches tell us to but when we do it's usually foam rolling, stretching and slow jogs. i definitely hydrate and though i've been cheating for the last couple of weeks i typically eat a paleo-style diet. my schedule used to be monday tuesday wednesday rest friday rest rest. but after speaking with a coach friend of mine i've been typically going every weekday then resting both weekend days.

Side Note: My legs are shot at the moment.
Last On-Ramp was:
- 400M Sprint
- Tabuta Squats
- 15, 14, 13, 13, 13, 13, 13, 13
- 400M Sprint .. when i went to the starting line, i almost collapsed. LOL

good job keeping up the reps on the tabata. those last few are killer.

[blackdogdeek]

20121101 -

strength:

1RM bench press

max: 180#

1RM back squat

max: 300#

wod:

1/2 tabata (4x20 seconds work + 10 seconds rest) of:

russian kettlebell swings 20kg
reverse walking lunges with kettlebell 16kg
kettlebell upright one-handed row 16kg
box step-ups with kettlebell 24" 16kg
abmat situps

total: 239

[blackdogdeek]

20121102 -

skill:

muscle-up progression

wod:

any order mixing and matching reps/exercises:

1200m run
10 muscle-ups (sub 4 pullups 4 ring dips 4 knees to elbows per muscle-up)
100 push press 65#
1000m row

i did the row then 5 rounds of 2 muscle-up substitions + 20 push presses then the run.

time: 23:02

[blackdogdeek]

20121105 -

strength:

1x5 bench press 75% 1RM (135#)
1x5 bench press 80% 1RM (145#)
1xmax reps bench press 85% 1RM (155#)

total: 8

wod:

5 rounds for time of:

10 floor press with kettle bells 16kg
10 ring dips
10 goblet squats 16kg

time: 8:03

[blackdogdeek]

20121106 -

warmup: 1.2 mi run

strength: 1RM for snatch complex: snatch grip deadlift + hang power snatch + hang squat snatch

max: 105#

wod: the chief

5 rounds of (1 minute rest between rounds):

as many rounds as possible in 3 minutes of: 3x power clean 135#, 6x pushups, 9x air squats

continue from where you left off from the previous round

total: 23 + 1 power clean

[blackdogdeek]

20121108 -

strength:

5x squat 75% 1RM: 225#
5x squat 80% 1RM: 240#
5x squat 85% 1RM: 255#

wod:

50 wallballs 20#
40 overhead reverse lunges 45#
30 thrusters 95#

time: 8:29

cashout:

500m row
2x climb over pullup rig
5 rounds of (5 burpees, 5 ball slams)
2x sandbag run
250m row

[blackdogdeek]

20121109 -

wod:

miracle mile

for time:

400m run
25 kettlebell swings 24kg
200m waiter carry 24kg kettlebell
200m farmer's walk 24kg kettlebell
25 box jumps 24"
200m run
200m walking lunges
25 burpees
400m run with 20# medicine ball

time: 19:29

[blackdogdeek]

20121112 -

wod:

Glen -

for time:

30 reps clean and jerk 135#
1mile run
30 toes to bar
1mile run
100 burpees

time: 31:53

[blackdogdeek]

20121113 -

strength:

3x squat 80% 1RM: 240
3x squat 85% 1RM: 255
3x squat 90% 1RM: 270

wod:

annie

for time:

50-40-30-20-10 reps of

double unders
sit ups

time: 7:45

[Sid59]

Was looking at your first couple workouts - tons of sweat and progress in almost 2 years, CONGRATS!
My on-ramp is coming to a close,so i have a question ..

Are you documenting your workouts elsewhere? I haven't decided what's the best avenue.

[blackdogdeek]

Originally Posted by Sid59

Was looking at your first couple workouts - tons of sweat and progress in almost 2 years, CONGRATS!
My on-ramp is coming to a close,so i have a question ..

Are you documenting your workouts elsewhere? I haven't decided what's the best avenue.

this is the only lasting documentation i have. i had started trying to use logsitall.com but it kept doing weird stuff so i gave up on it. that was a while ago so maybe the kinks have been worked out.

[blackdogdeek]

20121115 -

strength:

3x bench press at 80% 1RM: 144
3x bench press at 85% 1RM: 153
3x bench press at 90% 1RM: 162

wod:

100 push presses for time at 95# with 5 strict pullups every 2 minutes

time: 7:01