My CrossFit Log

[blackdogdeek]

20141209 -

strength:

1RM power clean

max: 155#

conditioning:

3 rounds:

1 minute max pullups
2 minute max kettle bell swings 24kg
3 minute max situps

totals: 44-99-193

 

[blackdogdeek]

20141210 -

strength:

3x5 front squat

max: 185#

conditioning:

4 rounds for time of:

5 hang power clean 115#
10 push jerk 115#
15 deadlift 115#
20 knees to elbows

time: 15:50

 

[blackdogdeek]

20141211 -

conditioning:

as many rounds as possible in 7 minutes of:

7 muscle snatch 75#
7 burpee box jump 24"

then, rest 3 minutes
then, as many rounds as possible in 7 minutes of:

7 muscle snatch 75#
7 burpee box jump 24"

totals: 4, 4+7

 

[blackdogdeek]

20141212 -

strength:

7x3 bench press

max: 205#

conditioning:

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

back squat 135#
ring dips

time: 8:28

 

[blackdogdeek]

20141213 -

conditioning:

as many rounds as possible in 30 minutes of:

1 complex at 165# of: 1 power clean + 1 hang squat clean + 1 push jerk
200m run
10 toes to bar
200m run

total: 7

 

[blackdogdeek]

20141215 -

strength:

1RM deadlift

max: 315#

conditioning:

in 5 minutes run 400m and in remaining time: max reps push press 115#
then, in 5 minutes run 400m and in remaining time: max reps pushups
then, in 5 minutes run 400m and in remaining time: max reps hang power clean 115#
then, in 5 minutes run 400m and in remaining time: max reps pullups

totals: 25-60-25-22

 

[blackdogdeek]

20141217 -

strength:

1RM push jerk

max: 175#

conditioning:

as many rounds as possible in 15 minutes of:

5 ring dips
7 box jumps 24"
9 kettle bell swings 24kg

total: 10+12

 

[blackdogdeek]

20141218 -

conditioning:

12 minutes ascending ladder of:

1 thruster 95#
1 burpee
2 thruster 95#
2 burpee
...

total: 9

 

[blackdogdeek]

20141219 -

strength:

1RM squat

max: 325#

conditioning:

2 rounds for time of:

41 wall balls 20#
41 sumo deadlift high pull 75#
41 sit ups

time: 14:41

 

[blackdogdeek]

20141220 -

conditioning:

5 rounds for time of:

10 chest to bar pullups
10 overhead lunges 45#
10 power cleans 135#
400m run

time: 27:14

 

[blackdogdeek]

20141222 -

strength:

7x1 front squat

max: 245#

conditioning:

as many rounds as possible in 15 minutes of:

10 deadlift 225#
15 pushups
25 double unders

total: 6+28

 

[blackdogdeek]

20141223 -

strength:

7x1 push jerk

max: 155#

conditioning:

12 minutes ascending ladder of:

1 push press 115#
1 knees to elbows
2 push press 115#
2 knees to elbows
...

total: 11+5

 

[blackdogdeek]

20141224 -

Strength and conditioning:

Every minute on the minute for 10 reps:

1 hang squat clean 175#

Then, 5 rounds for time of:

10 pullups
12 kettle bell swings 24kg
14 weighted situps 25#

Total: 20:45 (10:45 for the 5 rounds)

 

[blackdogdeek]

20141226 -

Conditioning:

As many rounds as possible in 30 minutes of:

1 power snatch 95#
1 hang power snatch 95#
1 snatch 95#
200m run
10 chinups
200m run

Total: 6+3 chinups

 

[blackdogdeek]

20141227 -

Strength and conditioning:

On the minute for 10 reps:

1 power clean and jerk 175#

Then, 4 rounds for time of:

10 burpees
20 wall balls 20#
400m run

Time: 28:45 (18:45 for the 4 rounds)

 

[blackdogdeek]

20141229 -

Strength:

3x5 squat

Max: 275#

Conditioning:

As many rounds as possible in 18 minutes of:

3 hang power cleans 165#
6 ring dips
9 box jumps 24"

Total: 10

 

[blackdogdeek]

20141230 -

strength and conditioning:

every minute on the minute for 20 minutes:

1st minute: 5 thrusters 115#
2nd minute: 10 chest to bar pullups
3rd minute: 5 thrusters 115#
4th minute: 10 chest to bar pullups
...

 

[blackdogdeek]

20141231 -

strength and conditioning:

30 minute ascending ladder of:

1 deadlift 275#
1 pushup
1 situp
200m run
2 deadlift 275#
2 pushup
2 situp
200m run
...

total: 9+1

 

[blackdogdeek]

20150102 -

strength:

7x1 squat clean

max: 185#

conditioning:

as many rounds as possible in 12 minutes of:

4 front squat 155#
8 toes to bar
32 double unders

total: 5+4

 

[blackdogdeek]

20150103 -

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Hang power snatch 95#
Pull ups

3 burpees after each round

Time: 15:08

 

[blackdogdeek]

20150105 -

strength:

7x1 snatch

max: 125#

conditioning:

21-18-15-12-9-6-3 rep rounds for time of:

kettle bell swings 24kg
box jumps 24"

time: 11:24

 

[blackdogdeek]

20150106 -

conditioning:

every minute on the minute for 30 minutes of:

1st minute: 3 deadlift 275#
2nd minute: 20 situps
3rd minute: 20 pushups
...

 

[blackdogdeek]

20150107 -

strength:

7x3 push press

max: 165#

conditioning:

as many rounds as possible in 15 minutes of:

5 power clean 155#
10 wall ball 20#
25 double unders

total: 5+31

 

[blackdogdeek]

20150108 -

conditioning:

as many rounds as possible in 20 minutes of:

10 sumo deadlift high pull 95#
10 ring dips
10 burpee box jumps 24"

total: 5+26

 

[blackdogdeek]

20150109 -

strength:

7x1 power clean

max: 185#

conditioning:

15 minute ascending ladder of:

1 squat clean and jerk 155#
1 pullup
2 squat clean and jerk 155#
2 pullup
...

total: 6+1