My CrossFit Log

[blackdogdeek]

20121116 -

wod1:

king kong:

3 rounds for time of:

1 deadlift at 90% 1RM: 275#
2 muscle ups (sub 3 ring pullups and 3 ring dips per muscle up)
3 squat cleans at 80% 1RM: 145#
4 handstand pushups

time: 4:32

wod2:

for time:

500m row
10 pushups
20 box jumps 24"

time: 2:33

[blackdogdeek]

20121119 -

calisthenics -

2 min for max reps of:

dead hang pullups
hand release pushups
abmat situps

max: 20/54/72

wod:

for time:

500m row

then 5 rounds of:

10 toes to bar
20 squats

time: 7:12

[blackdogdeek]

20121120 -

endurance:

20 minutes of 525m runs with 1 minute rest between each

total: 6+some bit

wod:

12 minutes for max reps at heaviest weight of:

30 thrusters @75#
30 thrusters @105#
max reps thrusters @135#

max: 3 reps

[blackdogdeek]

20121121 -

wod:

10 rounds for time of:

2 power cleans @85%1RM: 145#
3 high box jumps: 40"

time: 7:33

[blackdogdeek]

20121126 -

strength:

5x 75% 1RM bench press: 135#
3x 85% 1RM bench press: 155#
max reps 95% 1RM bench press: 172#

3x12 triceps pushdown using bands
3x20 weighted pushups 20#

wod:

for time:

21-15-9 rep rounds of:

back squat 115#
push press 115#

with 20 abmat situps every time the bar is put down

time: 15:48

i probably did about 6 or 7 sets of situps. maybe 8.

[blackdogdeek]

20121127 -

strength:

front squat 2RM

max: 195#

wod:

as many rounds as possible in 12 minutes of:

2 pistols (1 each leg)
4 kettle bell snatch 16kg (2 each arm)
6 kettle bell push press 16kg (3 each arm)
8 pullups
10 goblet squats 16kg

total complete rounds: 9

[blackdogdeek]

20121128 -

wod:

for time:

2 rounds of 6 power cleans 155# (i did 135#) and 6 handstand pushups
2 rounds of 6 power cleans 155# (i did 135#) and 12 ring dips
2 rounds of 6 power cleans 155# (i did 135#) and 24 hand release pushups

time: 8:06

[blackdogdeek]

20121129 -

strength:

5x back squat @75% 1RM: 225#
3x back squat @85% 1RM: 255#
max reps back squat @95% 1RM: 285#

max: 2

wod:

for time:

10 high lateral jumps; 10 russian power kettle bell swings 28kg; 6x log lift ground to overhead
1 minute rest
10 high lateral jumps; 10 russian power kettle bell swings 28kg; 3x sand bag lift ground to overhead 70#
1 minute rest
10 high lateral jumps; 10 russian power kettle bell swings 32kg; 3x sand bag lift ground to overhead 100#
1 minute rest
10 high lateral jumps; 10 russian power kettle bell swings 32kg; 6x log lift ground to overhead
1 minute rest
10 high lateral jumps; 10 russian power kettle bell swings 32kg; 3x sand bag lift ground to
overhead 70#

time: 9:40

[blackdogdeek]

20121129 -

strength:

5x back squat @75% 1RM: 225#
3x back squat @85% 1RM: 255#
max reps back squat @95% 1RM: 285#

max: 2

wod:

for time:

10 high lateral jumps; 10 russian power kettle bell swings; 6x log lift ground to overhead
1 minute rest
10 high lateral jumps; 10 russian power kettle bell swings; 3x sand bag lift ground to overhead 70#
1 minute rest
10 high lateral jumps; 10 russian power kettle bell swings; 3x sand bag lift ground to overhead 100#
1 minute rest
10 high lateral jumps; 10 russian power kettle bell swings; 6x log lift ground to overhead
1 minute rest
10 high lateral jumps; 10 russian power kettle bell swings; 3x sand bag lift ground to
overhead 70#

time: 9:40

[blackdogdeek]

20121130 -

skill:

6 rounds:

50m sled drag walk 180#
50m sprint

wod:

as many rounds as possible in 10 minutes of:

10 atomic pushups
10 kettle bell swings 24kg

total: 10 + 2

[blackdogdeek]

20121203 -

strength:

1RM bench press

max: 185#

wod:

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

russian kettle bell swings 32kg
pushups
and 40m run (20m out + 20m back) after each couplet

time: 5:14

[blackdogdeek]

20121204 -

strength:

1RM power clean

max: 175# (PR)

wod:

as many rounds as possible in 8 minutes of:

2 power snatches @50% 1RM power clean (85#)
8 toes to bar

total: 10 + 7

[blackdogdeek]

20121205 -

agility:

fastest of 4 rounds of "outlaw agility test": http://vimeo.com/52356754 (i think we omitted the 20m leg)

time: 0:36

wod:

5 rounds for time of:

20 ball slams 10#
20 pullups

time: 8:47

[blackdogdeek]

20121206 -

strength:

back squat 1RM

max: 305# (PR)

wod:

10 rounds for time of:

10 barbell reverse lunges 95#
10 jumps to 24" above max reach

time: 12:43

[blackdogdeek]

20121207 -

wod:

for time:

10 rope climbs 15'
525m farmer's carry of 2x25# plates claw grip of edge
20 underhand grip deadlift 275# (I subbed 225#)
525m farmer's carry of 2x24kg kettlebells
20 power cleans 135#

time: 34:01

[blackdogdeek]

20121210 -

wod:

amanda:

9-7-5 rep rounds for time of:

muscle ups (I did banded muscle ups with a green band)
snatch squat 135# (I did 95#)

time: 10:24

strength:

100 abmat weighted situps 16kg kettlebell

[blackdogdeek]

20121211 -

agility/speed:

5 rounds for fastest time:

5m-10m-15m shuttle run, running backwards on return trips

time: 17 sec

wod:

lynn:

5 rounds for max reps NOT FOR TIME of:

body weight bench press 155#
pullups

total: 124 (bp: 9-8-7-5-7; pu: 20-20-15-16-17)

[blackdogdeek]

20121213 -

strength:

1RM behind the neck thruster

max: 125#; I didn't go too heavy due to a previous shoulder injury

wod:

21-15-9 rep rounds for time of:

behind the neck thrusters at 50% 1RM (I did 75#)
rope pullups (pullup from rope stretched across the pullup rig)

time: 5:39

[blackdogdeek]

20121217 -

power:

5 rounds, not for time: 5 squats to high knee jump, then sprint 20 yards
5 rounds, not for time: 6 Russian Power Swings (32kb), 3 Kneeling jump, under rig, jumping to knees to elbows

power test:

Measure average watts after 3 pulls on rower
Take 3 attempts to find maximum number

max: 310

wod:

3 rounds for time of:

7 Deadlifts 275# (I used 225#)
30 air squats
7 HSPU (I used 2 abmats)

time: 2:49

[blackdogdeek]

20121218 -

strength:

every minutes on the minute for 10 rounds:

1 squat clean @135#
2 thrusters @135#

then right into:

every minute on the minute for 5 rounds:

1 squat clean @155#
1 front squat @155#

wod:

every 2 minutes for 8 rounds:

80m hill sprint record best time

time: 13 sec

[blackdogdeek]

20121219 -

plyometric:

1RM weighted box jump for height, 1 kettle bell goblet hold

max: 35" with 8kg kettle bell, 34" with 12kg kettle bell

mad minutes:

1 minute for max reps of burpees
3 minute rest
1 minute for max reps hand release pushups
3 minutes rest
1 minute for max reps air squats

total: 129 (25 + 40 + 64)

wod:

5 rounds for time of:

50 single jump rope alternating feet
20 strict press @65#

time: 13:45

[blackdogdeek]

20121220 -

strength:

deadlift 1RM

max: 295#

wod:

as many rounds as possible in 10 minutes of:

6 pullups
6 hang power cleans 95#
6 box jumps 30"

total: 10

[blackdogdeek]

20130102 -

skill:

100 alternating single leg high-knee jump rope
8 round tabata of double-unders

strength:

every minute on the minute for 10 rounds:

3x power snatch @95#

wod:

5 rounds for time of:

20 burpees
20 kettle bell swings 24kg

time: 11:48

[blackdogdeek]

20130103 -

skill:

tabata wall handstand holds
shoulder touch practice

wod1:

every minute on the minute for 20 rounds:

odd minutes: 6x box jumps 30"
even minutes: 6x chest to bar pullups

wod2:

21-15-9 rep rounds of:

jumping squats
clapping pushups

time: 2:07

[KDOG]

Hmmm.. when I get started in Crossfit, I'll be able to know what you're talking about LOL. Seems great though.