My CrossFit Log

Discussion in 'Health and Fitness' started by blackdogdeek, Jan 3, 2011.

  1. blackdogdeek

    blackdogdeek Lifer

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    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
     
  2. blackdogdeek

    blackdogdeek Lifer

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    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
     
  3. blackdogdeek

    blackdogdeek Lifer

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    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
     
  4. blackdogdeek

    blackdogdeek Lifer

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    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
     
  5. blackdogdeek

    blackdogdeek Lifer

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    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
     
  6. blackdogdeek

    blackdogdeek Lifer

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    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
     
  7. blackdogdeek

    blackdogdeek Lifer

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    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)
     
  8. blackdogdeek

    blackdogdeek Lifer

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    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
     
  9. Sid59

    Sid59 Lifer

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

    blackdogdeek Lifer

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    glad to oblige :) keep up the good work! it gets better.
     
  11. blackdogdeek

    blackdogdeek Lifer

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    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
     
  12. blackdogdeek

    blackdogdeek Lifer

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    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
     
  13. Sid59

    Sid59 Lifer

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    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
     
  14. blackdogdeek

    blackdogdeek Lifer

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    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.

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

    blackdogdeek Lifer

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    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
     
  16. blackdogdeek

    blackdogdeek Lifer

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    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
     
  17. blackdogdeek

    blackdogdeek Lifer

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    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
     
  18. blackdogdeek

    blackdogdeek Lifer

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    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
     
  19. blackdogdeek

    blackdogdeek Lifer

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    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
     
  20. blackdogdeek

    blackdogdeek Lifer

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    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
     
  21. blackdogdeek

    blackdogdeek Lifer

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    20121112 -

    wod:

    Glen -

    for time:

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

    time: 31:53
     
  22. blackdogdeek

    blackdogdeek Lifer

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    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
     
  23. Sid59

    Sid59 Lifer

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    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.
     
  24. blackdogdeek

    blackdogdeek Lifer

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    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.
     
  25. blackdogdeek

    blackdogdeek Lifer

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    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