My CrossFit Log

[blackdogdeek]

20130426 -

strength:

2RM push press

max: 145#

wod:

for time (15 minute cap; list furthest exercise completed):

70m burpee broad jumps
30 kettle bell ground to overhead 20kg
60 kettle bell walking lunges 2x20kg
90 “hollow ups” (lying on back in neutral spine, with hand overhead, to a hollow body)
525m farmers walk with 2x20kg kettle bells

total: 30m of the farmers walk

[blackdogdeek]

20130429 -

strength:

every minute on the minute for 6 rounds:

3 dead hang pullups
max reps on the final round

max: 6

gymnastics:

handstand pushups practice

wod:

1275m run
30 handstand pushups (I used 1 abmat to scale)
1275m run

time: 16:52

[blackdogdeek]

20130430 -

strength:

every minute on the minute for 12 rounds:

3x squat cleans @135#

wod:

1/2 Cindy + 1275m run

as many rounds and reps as possible in 10 minutes of:

5 pullups
10 pushups
15 squats

after 10 minutes then go right into the run

total: 11 + 15 and 6:56

[blackdogdeek]

20130501 -

strength:

3x5 @90% of 1RM (270#)

wod:

for time:

20 shoulder to overhead @135#
30 pullups
40 burpees

time: 7:15

[blackdogdeek]

20130502 -

strength1:

1RM clean from mid-thigh with bar resting on stacked plates

max: 155#

strength2:

max turkish getup both sides

max: 24kg

wod:

as many rounds as possible in 10 minutes of:

10 one arm kettle bell front squats (5 each side) 24kg
10 one arm pushups (scaled with a blue band stretched from the pullup rig; 5 each side)

total: 7 + 10squats

[blackdogdeek]

20130506 -

strength:

1RM press

max: 125#

gymnastics:

3 rounds of:

max reps of diamond pushups, followed immediately by max reps of regular pushups, followed immediately by max reps elevated on small box then rest 2 minutes

wod:

5 rounds of:

5 broadjumps
20 squat jumps
10 seconds of pigeon stretch on each leg

[blackdogdeek]

20130508 -

strength:

1RM back squat

max: 275#

wod:

as many rounds as possible in 10 minutes of:

30 second plank hold
10 burpees
10 pushups

total: 6 + 6 burpees

[blackdogdeek]

20130509 -

strength:

1RM deadlift

max: 315#

then 50x good mornings empty bar

wod:

3 rounds for time of:

400m run
6 power clean + push jerk 135#

time: 8:48

[blackdogdeek]

20130510 -

wod:

3 rounds for time with 30 minute cap:

1275m run with 45# ruck sack
30 box step ups 20" with 45# ruck sack
15 pushups with 45# ruck sack

total: 2 rounds

[blackdogdeek]

20130513 -

strength:

3x20 @50% of 1RM (300# *.50 = 150#)

gymnastics:

3 rounds of 30 second side planks w/ 30 second rest between sets

wod:

100 good mornings 45#
100 abmat situps
100 jumping squats

time: 8:37

[blackdogdeek]

20130514 -

strength:

10 rounds of every minute on the minute of:

2 squat snatches @70% (85#)

wod:

10 rounds for time of:

3 front squat @135# (squat clean the first one from the ground)
5 atomic pushups

time: 4:52

[blackdogdeek]

20130516 -

conditioning:

tabata 20m run

minimum: 3x20m

strength:

30x push press at 1RM press weight (125#)
3x10 at 70% 1RM press weight (85#)

wod:

as many rounds as possible in 8 minutes of:

3 box jumps 30"
6 dead hang pullups

total: 6+4

[blackdogdeek]

20130517 -

wod1:

for time:

100 russian kettle bell swings 32kg

time: 3:26

wod2:

for time:

1275m run

time: 6:20

wod3:

for time:

15-12-9 rep rounds of:

115# thrusters
24" box jumps

time: 7:24

[blackdogdeek]

20130520 -

strength:

7x3 deadlifts quick pull, slow return @185#

then 5 rounds of:

10 kettle bell presses each arm 16kg
1 footless rope climb

wod:

15-10-5 rep rounds for time of:

burpees
toes to bar
kipping pullups

time: 4:39