My CrossFit Log

[blackdogdeek]

20130610 -

strength:

15x2 front squats every minute on the minute @80% of 1RM(225#) = 180#

gymnastics:

tuck planche progressions

tabata hollow body hold

wod:

12 minute cap of:

21-15-9 rep rounds of pushups + front squats 45#
21-15-9 rep rounds of pullups + thrusters 45#
21-15-9 rep rounds of toes to bar + overhead squats 45#

total: 2 couplets + 49/90 of the final couplet

 

[blackdogdeek]

20130611 -

strength:

5x1 medium weight snatch 85#
5x1 85% 1RM snatch 105#

gymnastics:

headstand to handstand progression

wod:

10 minutes of Cindy:

5 pullups
10 pushups
15 air squats

total: 12+5

 

[blackdogdeek]

20130612 -

strength:

8x1 clean and split jerk @85% 1RM (175#) = ~150#

speed:

6x 80m spring every minute on the minute jogging back to starting line in remaining time

wod:

for reps or time with 10 minute cap:

50 goblet squats 24kg
50 kettle bell swings 24kg
50 walking lunges with kettle bell 24kg
50 knees to elbows

total: 190

 

[blackdogdeek]

20130613 -

strength:

10x1 front squats at 85% 1RM(225#) = ~185#

gymnastics:

5 rounds not for time:

10 second externally rotated ring support hold
10 clapping push ups

wod:

for max reps or time with 8 minute cap:

50 pullups
21-15-9 rep rounds or wall balls 20# and pushups
50 burpees

total: 150 (10 burpees)

 

[Koing]

20130613 -

strength:

10x1 front squats at 85% 1RM(225#) = ~185#

gymnastics:

5 rounds not for time:

10 second externally rotated ring support hold
10 clapping push ups

wod:

for max reps or time with 8 minute cap:

50 pullups
21-15-9 rep rounds or wall balls 20# and pushups
50 burpees

total: 150 (10 burpees)

I'm working on my ring work as well. I can hit 45* with my arms for a few seconds and do 3reps and I do sets of. I hope to be able to do a crucifix within 2yrs

Koing

 

[blackdogdeek]

I'm working on my ring work as well. I can hit 45* with my arms for a few seconds and do 3reps and I do sets of. I hope to be able to do a crucifix within 2yrs

Koing

We don't do a lot of ring work; maybe once a month so we don't really improve quickly. Do you have rings at home?

 

[blackdogdeek]

20130614 -

barbell skill:

5×5 behind the neck Snatch grip press
5×5 Stotts Press
5×5 Snatch Balance

wod:

3x 5 minute rounds with 1 minute of rest for max rounds of:

3 overhead squat 95#
6 pullups
9 pushups

continue cumulative count through all 3 rounds

total: 15

 

[Koing]

We don't do a lot of ring work; maybe once a month so we don't really improve quickly. Do you have rings at home?

I bought my own rings from ebay and I use them at the gym 2x a week or so. I leave them in the boot of my car . The gym has 6 power racks with pull up stations and I loop my rings on them. I'm going to start going back to Gymnastics after the British Champs in 4 weeks time. I'm going to get more serious on working my handstands, ring work and p bars. I f0cked around too much on the trampoline and tumbling before.

There is no reason why I can't nail a crucifix within 2yrs with consistent work.

Koing

 

[blackdogdeek]

I bought my own rings from ebay and I use them at the gym 2x a week or so. I leave them in the boot of my car . The gym has 6 power racks with pull up stations and I loop my rings on them. I'm going to start going back to Gymnastics after the British Champs in 4 weeks time. I'm going to get more serious on working my handstands, ring work and p bars. I f0cked around too much on the trampoline and tumbling before.

There is no reason why I can't nail a crucifix within 2yrs with consistent work.

Koing

Good luck! That would be awesome.

 

[blackdogdeek]

20130617 -

strength:

12x1 front squat every minute on the minute @90% of 1RM(225#) = ~200#

gymnastics:

strict toes to bar
skin-the-cat

wod:

as many rounds+reps as possible in 8 minutes of:

3 shoulder to overhead 115#
6 burpees
9 toes to bar

total: 6+3

 

[blackdogdeek]

20130618 -

strength:

3x1 snatch @70% 1RM(125#) =~ 90#
6x1 snatch @90% 1RM(125#) =~ 115#

gymnastics:

low inverted hang progressions to kick out landing

wod:

8 minute, Tabata intervals
4x 3 singles
4x knees to elbows
4x squats
4x pushups
Score total of lowest round of each

total: 16(48 singles/3) + 18 + 20 + 11 = 65

 

[blackdogdeek]

20130619 -

wod:

3000m run for time

time: 14:47

5 minute rest

800m run for time:

3:32

 

[blackdogdeek]

20130620 -

strength:

3x2 medium front squats 185#
7x1 heavy front squats @92% 1RM(225#) =~ 205#

wod:

as many rounds and reps as possible in 8 minutes of:

8 pullups
8 parallette bar elevated pushups
8 russian kettle bell swings 32kg

total: 8+4

 

[blackdogdeek]

20130621 -

strength:

3x2 split jerk: 95#-115#-135#
3x2 hang squat clean: 135#-145#-155#
6x1 clean and jerk @90% 1RM (175#) =~ 155#

wod:

8 minute ascending ladder (3-6-9… reps)
Squat Clean Thruster (95/65)
Pull Ups
Then 4 minute ascending ladder (3-6-9… reps)
Air Squats
Push Ups
Add all reps together for total score

total: 220

 

[blackdogdeek]

20130624 -

strength:

8x1 front squat @95% 1RM(225#) =~ 210#

gymnastics:

5 rounds of:

10 second front tuck lever bar hold
10 second L-sit ring hold

wod:

as many rounds+reps as possible in 6 minutes of ascending ladder (3,6,9,...):

thrusters 135#
weighted strict pullups 45# (I had to drop to 0# by the last set)

total: round of 6 + 4 reps = 22 reps

 

[blackdogdeek]

20130625 -

strength:

4x1 snatch @95% of 1RM(125#) =~ 115#

agility:

obstacle course for time:

tractor tire jump-in/out
tunnel crawl
weight plate leaps
box/bench over-unders
tire step-in/out
bear crawl figure 8's

time: 50secs

wod:

as many rounds as possible in 4 minutes of:

3 hang power cleans @135#
5 pushups

total: 10

 

[blackdogdeek]

20130526 -

strength:

1x2 clean and jerk 60% 1RM(170#) =~ 100#
1x2 clean and jerk 70% 1RM(170#) =~ 120#
4x1 clean and jerk 95% 1RM(170#) =~ 160#

gymnastics:

muscle-up progression

wod:

as many reps as possible in 10 minutes of:

5 pullups
10 pushups
15 squats

total: 306

 

[blackdogdeek]

20130627 -

strength:

4x1 front squat @98% 1RM(225#) =~ 220#

wod:

max reps in 12 minutes of:

800m run
30 pullups
30 overhead squat 45#
30 pushups
30 abmat situps
max burpees

total: 151 (31 burpees)

 

[blackdogdeek]

20130628 -

strength:

3x 2-position deadlifts 295# (deadlift up to hip, lower to knee, lift to hip)

wod:

as many rounds as possible in 20 minutes of:

400m run
15 overhead squats 95#
15 over the barbell burpees
15 pullups

total: 3

 

[blackdogdeek]

20130708 -

strength:

1x20 back squat @70% 1RM (300#) =~ 210#

wod:

carry 90# sack approximately 1000m to princeton's powers field

then:

50 squats with 90# sack
50 pushups
50 4x flutter kicks

then:

5 burpees
run 50m
5 scale 5' wall
climb princeton's powers field stadium bleachers with 90# sack

then:

carry 30# log approximately 1000m back to crossfit nassau

 

[blackdogdeek]

20130709 -

Strength: 7 rounds to find a 1rep max floor press

max: 175#

Assistance A: superset the following
-5×10 floor press @50%
-5×10 Pendlay row

Assistance B: complete 5 rounds of the following…
-3-5 strict chin-ups
-5-10 dips
-10-20 pushups

wod:

as many rounds as possible in 5 minutes of:
-100m shuttle run (20m x 5 times)
-Ascending burpee ladder starting at 1

total: 5

 

[blackdogdeek]

20130710 -

skill:

turkish get up

wod:

2 rounds for time with 30 minute cap:

800m run
250 step-ups 20" box

total: 112 step-ups of the second round

buyout:

2 rounds of:

45 second plank
45 second left side plank
45 second right side plank
10 second rest

 

[blackdogdeek]

20130711 -

wod1:

max reps 135# power cleans in 5 minutes

total: 42

active rest for 15 minutes

wod2:

10 minute ascending ladder of:

wall balls 20#
ball slams 20#

(ie - 1+1, 2+2, 3+3,...)

total: 12 rounds + 10 wall balls

 

[blackdogdeek]

20130712 -

skill:

POSE running drills

wod:

8x100m run @15 sec pace; rest for 30 seconds between 15 second runs
2 minute rest
6x200m run @40 sec pace; rest for 80 seconds between 40 second runs
2 minute rest
4x400m run @1:45 pace; rest for 3 minutes between 1:45 runs
2 minute rest
1x800m run @3:30 pace

cashout:

3 rounds not for time of:

5 walking lunges with 95# front rack
8 jumping squats

 

[blackdogdeek]

20130715 -

strength:

1x20 back squat @70% 1RM + 5# = 215#

wod:

8kg kettle bell complex without putting down kettle bell:

525m kettle bell carry
1st min- 1 arm swing L
2nd- Figure 8
3rd- 1 arm swing R
4th- Figure 8
5th- 1 arm clean and press L
6th- slasher to halo
7th- 1 arm clean and press R
8th- slasher to halo
9th- forward/back lunges with R leg, KB in left hand
10th- forward/ back lunges with L leg, KB in right hand
525m kettle bell carry