My CrossFit Log

[blackdogdeek]

20150312 -

strength:

7x3 push press

max: 155#

conditioning:

8 rounds for max reps of:

30 seconds of push jerk 135#
30 seconds rest
30 seconds of chest to bar pullups
30 seconds rest

totals: 70/39

 

[blackdogdeek]

20150313 -

conditioning:

Open WOD 15.3 (scaled):

as many rounds as possible in 14 minutes of:

50 wall balls 20#, 9' target
200 single unders

total: 2+35 (535 reps)

 

[blackdogdeek]

20150314 -

conditioning:

as many rounds as possible in 20 minutes of:

5 deadlift 225#
10 goblet squat 24kg
15 pushups

total: 10+20

 

[blackdogdeek]

20150316 -

strength:

7x1 snatch

max: 115#

conditioning:

as many rounds as possible in 12 minutes of:

1 complex: 1 power snatch 95# + 1 hang power snatch 95# + 2 overhead squat 95#
7 pullups

total: 9

 

[blackdogdeek]

20150317 -

strength:

3x5 deadlift

max: 315#

conditioning:

15 minute ascending ladder of:

med ball clean 20#
pushup
situp

total: 14

 

[blackdogdeek]

20150318 -

conditioning:

every minute on the minute for 30 minutes alternating between:

3 power clean 165#
30 seconds of max burpees
30 seconds of max kettle bell swings 24kg

total: 102/124

 

[blackdogdeek]

20150319 -

strength:

7x3 press

max: 125#

conditioning:

for time:

100 double unders
50 thrusters 95#
50 toes to bar
100 double unders

time: 18:19

 

[blackdogdeek]

20150320 -

conditioning:

Open WOD 15.4 (scaled):

as many rounds as possible in 8 minutes of:

10 push press 95#
10 clean 115#

total: 5

 

[blackdogdeek]

20150321 -

conditioning:

every minute on the minute for 10 minutes:

2 hang squat clean 165#

then, as many rounds as possible in 15 minutes of:

5 wall balls 20#
7 hand release pushups
9 box jumps 24"

total: 10+1

 

[blackdogdeek]

20150323 -

conditioning:

as many rounds as possible in 30 minutes of:

3 hang squat snatch 95#
23 double unders
15 pullups

total: 9

 

[blackdogdeek]

20150324 -

strength:

1RM squat

max: 275# (failed at 325#)

conditioning:

2 rounds for time of:

50 box jumps 24"
50 kettle bell swings 24kg

time: 14:44

 

[blackdogdeek]

20150325 -

strength:

7x1 power clean and push jerk

max: 175#

conditioning:

12 minute ascending ladder of:

ring dip
burpee

total: 11+2

 

[blackdogdeek]

20150326 -

conditioning:

10 rounds for time of:

5 sumo deadlift high pull 115#
10 clapping push ups
15 sit ups

time: 14:07

 

[blackdogdeek]

20150327 -

conditioning:

Open WOD 15.5:

27-21-15-9 rep rounds for time of:

calories row
thrusters 95#

time: 16:09

 

[blackdogdeek]

20150328 -

conditioning:

30 overhead squat 95#
30 double unders
30 hang power clean 95#
30 double unders
30 chin ups
30 double unders
30 hang power snatch 95#
30 double unders
30 air squat
30 double unders
30 push press 95#
30 double unders

time: 22:18

 

[blackdogdeek]

20150330 -

conditioning:

8 rounds for time with 25 minute cap of:

10 deadlift 225#
200m run
10 chin ups
100m run

total: 7+2

 

[blackdogdeek]

20150331 -

strength:

7x1 front squat

max: 225#

conditioning:

as many rounds as possible in 12 minutes of:

5 thrusters 95#
25 double unders

total: 9+2

 

[blackdogdeek]

20150401 -

conditioning:

every minute on the minute for 30 minutes alternating between:

5 power clean 155#
15 box jumps
20 pushups

averages: 5-13-19

 

[blackdogdeek]

20150402 -

conditioning:

5 rounds for time of:

5 snatch 95#
15 toes to bar
400m run

time: 27:10

 

[blackdogdeek]

20150403 -

conditioning:

20 minute ascending ladder of:

push jerk 155#
ring dip
sit up

total: 10+2

 

[temp4]

any interest in powerlifting yet?

 

[blackdogdeek]

20150404 -

conditioning:

800m run
80 air squats
20 pullups
400m run
40 air squats
20 pullups
200m run
20 air squats
20 pullups

time: 23:19?

 

[blackdogdeek]

20150406 -

strength:

1RM deadlift

max: 385#

conditioning:

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

burpees
kettle bell swings 24kg

time: 18:29

 

[blackdogdeek]

any interest in powerlifting yet?

Not yet.

 

[blackdogdeek]

20140407 -

strength:

7x3 bench press

max: 205#

conditioning:

as many rounds as possible in 12 minutes of:

15 wall balls 20#
30 double unders

total: 5+6