My CrossFit Log

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

  1. blackdogdeek

    blackdogdeek Lifer

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    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
     
  2. blackdogdeek

    blackdogdeek Lifer

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    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
     
  3. blackdogdeek

    blackdogdeek Lifer

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    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
     
  4. blackdogdeek

    blackdogdeek Lifer

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    20121121 -

    wod:

    10 rounds for time of:

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

    time: 7:33
     
  5. blackdogdeek

    blackdogdeek Lifer

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    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.
     
  6. blackdogdeek

    blackdogdeek Lifer

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    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
     
  7. blackdogdeek

    blackdogdeek Lifer

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    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
     
  8. blackdogdeek

    blackdogdeek Lifer

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    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
     
  9. blackdogdeek

    blackdogdeek Lifer

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    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
     
  10. blackdogdeek

    blackdogdeek Lifer

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    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
     
  11. blackdogdeek

    blackdogdeek Lifer

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    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
     
  12. blackdogdeek

    blackdogdeek Lifer

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    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
     
  13. blackdogdeek

    blackdogdeek Lifer

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    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
     
  14. blackdogdeek

    blackdogdeek Lifer

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    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
     
  15. blackdogdeek

    blackdogdeek Lifer

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    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
     
  16. blackdogdeek

    blackdogdeek Lifer

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    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
     
  17. blackdogdeek

    blackdogdeek Lifer

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    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)
     
  18. blackdogdeek

    blackdogdeek Lifer

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    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
     
  19. blackdogdeek

    blackdogdeek Lifer

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    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
     
  20. blackdogdeek

    blackdogdeek Lifer

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    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
     
  21. blackdogdeek

    blackdogdeek Lifer

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    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
     
  22. blackdogdeek

    blackdogdeek Lifer

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    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
     
  23. blackdogdeek

    blackdogdeek Lifer

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    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
     
  24. blackdogdeek

    blackdogdeek Lifer

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    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
     
  25. KDOG

    KDOG Diamond Member

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