My CrossFit Log

[blackdogdeek]

20130717 -

wod:

5 rounds for time of:

50m bear crawl
50m farmers carry 2x 32kg kettle bell

buyout:

2 mile run

 

[blackdogdeek]

20130718 -

Conditioning A: 5 minute AMRAP of…
-single-leg Kettlebell-RDL 12kg

Active rest: 3 rounds, NFT
-3 shoulder sweeps each side
-HAM mobility drill

Conditioning B: 7 minute amrap of the following…
- eight-count body builders

 

[blackdogdeek]

20130719 -

Conditioning A:

using a 2:1 rest/work ratio:
-10x100m sprint @ 15 sec pace
-3x400m run @ 1:45 pace

Rest

Conditioning B:

5 rounds not for time:

8 front rack walking lunges 95#
4 jump squats
2 burpees

 

[blackdogdeek]

20130722 -

Strength:

Zercher squat 5 x 5 @75% 1RM front squat (225#) =~ 165#

Assistance:

4 x 8 (on each side) Bulgarian Split squats 8kg kettle bell each side

Conditioning:

tabata jump squats

min: 13

Cashout:

3 x max. toes to bar

total: 15 + 12 + 10 = 37

 

[blackdogdeek]

20130723 -

Olympic Lifting: Split Jerk 5 x 3 @ 75% (175#) =~ 135#

Skill: toes to bar

Conditioning: as many rounds as possible in 9 minutes of:

7 toes to bar
7 Burpees
7 one-arm push-press 35# each side

total: 6

Cashout: 3 x 12 band pull-aparts

 

[blackdogdeek]

20130724 -

Skill:

Turkish get-up (advanced use barbell); work up to a heavy one rep max (1L/ 1R) in 10 minutes

max: 45# barbell

wod:

complete 30 reps of each movement for time, 17 minute cap

-russian kettle bell swing 24kg
-one-arm push-press (15/15) 16kg
-ball slams 20#
-one-arm bent-over row (15/15) 16kg
-one-arm thruster (15/15) 16kg
-sit-ups
-push-ups
-side 2 side jumps over PVC (15/15)
-sledge hammer strikes (15/15)
-burpees

time: 12:44

 

[blackdogdeek]

20130725 -

strength:

5x5 seated press 75#

strength2:

3 rounds of supersets not for time of:

8 chinups
8 dips

wod:

2 minutes for max reps of burpees to 6" target above max reach

total: 33

cashout:

3x 60m waiter's carry (30m left/30m right) 40# dumbbell

 

[blackdogdeek]

20130726 -

strength:

2RM pocket snatch

max: 105#

skill:

one-arm KB swing and Kb snatch (snatch for advanced only)

wod:

as many rounds as possible in 8 minutes of:

-5 tuck-jumps
-10 (5/5) one-arm kettle bell snatches 16kg
-15 goblet squats 16kg

total: 7+13

buyout:

max time hanging L-sit/knee raise hold then 100 situps

 

[blackdogdeek]

20130730 -

strength: Snatch Balance; 10 minutes to work up to a heavy single

max: 95#

Skill: Rope-climbs *advanced athletes only, go into 7 x 1 hang power snatch after proving proficiency in rope climb

max: 95#

wod:

as many rounds as possible in 8 minutes of:

-1 rope climb
-10 push-ups
-30m crab walk forwards
-30m crab walk backwards

total: 4 + rope + pushups + 5m forward

buyout: 3 x max-rep scapular pull-ups

total: 23 + 21 + 21 = 65

 

[blackdogdeek]

20130731 -

Skill 1: double-unders

Skill 2: Rower

Skill 3: wall walks

wod:

3 rounds for max cumulative reps of:

-1 minute row (for calories)
-1 minute of jump rope singles
-1 minute of jumping lunges
-1 minute of ring-rows
-1 minute of burpees
-1 minute rest

total: 626 (245 + 201 + 180)

 

[blackdogdeek]

20130801 -

strength:

press 7 x 1 @115#

assistance:

superset for three rounds, cap at 7.5 minutes…
-8 one-arm ring-rows
-8 dips

wod:

21-15-9 rep rounds for time of:

-push-press 95#
-pull-ups

time: 3:09

buyout: 3 x max PVC Shoot-throughs

 

[blackdogdeek]

20130802 -

oly lifting:

tall clean

skill:

pistols 20 each leg

wod:

as many rounds as possible in 10 minutes of (without putting down the kettle bell):

14 russian power kettle bell swings
14 kettle bell push press (7 each side)
14 russian power kettle bell swings
14 kettle bell lunges (7 each side)

total: 7

buyout1:

3x 50m zercher carries 75# sand bag

buyout2:

200 barbell curls 15# bar

 

[blackdogdeek]

20130805 -

Strength: Front-squat 5×5 @75% 1RM (225#) =~ 170#

Assistance: superset for 4 rounds

-8 Romanian deadlifts 155#
-15 weighted overhead sit-ups 20#

Conditioning: 10 rounds, not for time but minimal amount of rest
-50m sled drag 90#

 

[blackdogdeek]

20130806 -

Olympic Lifting: 5 x 3 snatch-grip high-pulls from the hang

Skill A: one-arm swings; KB-clean, KB-snatch

Skill B: KB-snatch (or clean and press), into an overhead lunge

Wod:

As many rounds as possible in 10 minutes of:

-10 KB snatch/clean into overhead lunge (5L/ 5R)
-10 ring-rows
-10 burpees

Total: 5+17

 

[blackdogdeek]

20130807 -

Skill: handstands

Skill2: pistol squats

Wod:

"Mary"

As many rounds as possible in 20 minutes of:

5 handstand pushups
10 pistol squats (5 each leg)
15 pullups

total: 7 + 22 (ie - 7 pullups)

 

[blackdogdeek]

20130808 -

Strength: Floor-press 5×5 95#

Assistance: superset for three rounds

-8 pendlay rows 95#
-8 two arm KB push-press 16kg

Wod:

5 rounds for time, cap at 6 min

-100 singles
-10 toes to bar

total: 4 + 104

Buyout: 3 x 10 dips

 

[blackdogdeek]

20130809 -

Strength:

1RM clean and jerk

max: 185# PR

Skill:

Max box jump

max: 44"

Wod:

With an ascending ladder complete the following for 8 minutes…
-1 wall-ball 20#
-1 box-jump over 24"
-1 sit-up
-2 wall-ball 20#
-2 box jump-over 24"
-2 sit-ups
-3 wall-ball… and so on for 8 minutes

total: 9 + 15

 

[blackdogdeek]

20130812 -

Strength:

back squat 3x3 @85% (255#); 7x1 @90% (270#)

Assistance:

3 rounds of superset:

16 walking lunges with bar in back squat position
max reps toes to bar

total: 65#+12; 85#+10; 95#+10

Wod:

3 rounds for time of:

15 goblet squats 16kg
200m sprint

time: 3:16

 

[blackdogdeek]

20130813 -

Strength:

snatch from high hang

max: 95#

Skill:

sledge hammer strikes

Wod:

As many rounds as possible in 10 minutes of:

10 kettle bell swings 24kg
30 sledge hammer strikes (15 each side)
10 clapping pushups
10 chin-ups

total: 3 + 25

Buyout:

3x max reps of parallette shoot throughs

 

[blackdogdeek]

20130814 -

Skill:

Skin the cat

Skill2:

Bear Complex (power clean - front squat - push press/jerk - back squat - push press/jerk)

Wod:

5x7x Bear Complex without putting bar down during the 7x, increasing the weight if possible between the 5x, not for time

max: 105#

 

[blackdogdeek]

20130815 -

Strength: Bench-press 3×3, 7×1

max: 185#

Assistance: superset for 3 rounds
-8 (on either side) one arm bent over rows 24kg
-8 ring dips

Wod: complete for time, cap at 5 min.
-60 burpee pull-ups

total: 35

Buyout: 3 x 60m farmers carry 24kg

 

[blackdogdeek]

20130819 -

Strength:

7x1 deadlift

max: 335# (PR)

Assistance:

3 rounds of:
8x front squat 135#
8x (each leg) single leg Romanian deadlift 16kg kettle bell

Wod:

21-15-9 rep rounds for time of:
jumping lunges
hang power clean 95#

time: 2:26

 

[blackdogdeek]

20130820 -

Strength:

snatch high-pull from blocks set at mid-thigh for heavy double

max: 155#

Skill:

Iron Cross

Wod:

As many rounds as possible in 9 minutes of:

9 ring pushups
9 toes to bar
30m bear crawl dragging 24kg kettle bell

total: 5+17

Buyout:

3x10 band pull-aparts

 

[blackdogdeek]

20130821 -

Wod:

"Annie"

50-40-30-20-10 rep rounds for time of:

double-unders (I scaled to 2x single-unders)
sit-ups

time: 7:30

Skill:

Turkish Get-Up

 

[blackdogdeek]

20130822 -

Strength:

7x1 press

max: 125#

Assistance:

super set for 3 rounds:
8 rope strict pullups
8 barbell skull crushers

Wod:

3 rounds for time of:

10 ring rows
10 burpees
10 tuck jumps

time: 2:22