My CrossFit Log

[blackdogdeek]

20151005 -

conditioning:

as many rounds as possible in 20 minutes of:

3 thrusters 115# (rx-20)
5 chest to bar pullups
25 double unders

total: 14+1

 

[GasX]

New milestone for me today: did the kipping pull-up in the WOD instead of ring rows
#babysteps

 

[blackdogdeek]

New milestone for me today: did the kipping pull-up in the WOD instead of ring rows
#babysteps

Nice! Do you have strict pull-ups? It is usually recommended to not do kipping unless you can do strict because kipping can be high-risk for shoulder injuries especially at the bottom of the kip.

 

[GasX]

I can do a few - I just felt it was time to start doing kipping pu's when the rep count allowed for it. The WOD was only 6 pu each round. I was doing it in 2 sets of 3. I don't feel any risky strain on my shoulder, but I'll pay attention to it.

The alternate exercise is ring rows and I will stick with them for now when the rep count is any higher than 8-10

 

[blackdogdeek]

I can do a few - I just felt it was time to start doing kipping pu's when the rep count allowed for it. The WOD was only 6 pu each round. I was doing it in 2 sets of 3. I don't feel any risky strain on my shoulder, but I'll pay attention to it.

The alternate exercise is ring rows and I will stick with them for now when the rep count is any higher than 8-10

You are probably fine then. I was thinking you meant butterfly pullups which are high risk.

 

[blackdogdeek]

20151006 -

conditioning:

5 rounds of:

as many rounds as possible in 4 minutes of:

4 toes to bar
4 deadlift 225#
4 lateral over bar burpees

rest 2 minutes after each 4 minute round

total: 27 (6-5-5-5-6)

 

[blackdogdeek]

20151007 -

strength:

4 rounds for max reps of:

press 95#
then, without putting the bar down, push press 95#
then, without putting the bar down, push jerk 95#

rest 2-3 minutes between rounds

totals: 10-5-3; 5-5-5; 5-5-5; 5-5-5

conditioning:

10 minute ascending ladder of:

front squat 155# from the rack
pushups

total: 9+4

 

[blackdogdeek]

20151008 -

conditioning:

for time:

800m run
80 kettle bell swings 24kg
400m run
40 kettle bell swings 24kg
200m run
20 kettle bell swings 24kg

time: 13:40

 

[blackdogdeek]

20151009 -

strength:

4x8 squat

max: 205#

conditioning:

for time:

100 sit ups
75 air squats
50 chin ups

time: 8:26

 

[blackdogdeek]

20151010 -

conditioning:

for time:

400m run
30 push press 95#
400m run
30 hang power snatch 95#
400m run
30 hang power clean 95#

time: 13:34

 

[blackdogdeek]

20151012 -

strength:

7x3 hang power snatch

max: 115#

conditioning:

as many rounds as possible in 20 minutes of:

12 kettle bell swings 24kg
12 pushups
100m run

total: 14+21

 

[blackdogdeek]

20151013 -

conditioning:

for time with 25 minute cap:

150 double unders

then, 1-2-3-4-5-6-7-8-9-10 rep rounds of:
squat clean and push jerk 135# (rx: 155#)
pullups

then, 150 double unders

total: 9+10

 

[blackdogdeek]

20151014 -

strength:

4x max ring dips

totals: 25-22-15-15

conditioning:

every minute on the minute for 20 minutes alternating between:

6 deadlift 185# + 12 box jumps 24"
10 toes to bar

 

[blackdogdeek]

20151015 -

conditioning:

death by burpees
then, 1 mile run

total/time: 19+12; 11:47

 

[blackdogdeek]

20151016 -

strength:

7x1 front squat

max: 205#

conditioning:

12 minute ascending ladder of:

push press 115#
situps

total: 12+21

 

[blackdogdeek]

20151017 -

conditioning:

for time:

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

power clean 155# (rx-30#)
chin ups
200m run after each round

time: 23:27

 

[blackdogdeek]

20151019 -

strength:

4x8 overhead squat

max: 115#

conditioning:

for time:

200 double unders
75 wall balls 20#
50 power clean 135#

time: 18:08

 

[blackdogdeek]

20151020 -

strength:

5RM push press

max: 135#

conditioning:

for time:

100 burpee box jumps 24"
100 sit ups

time: 14:54

 

[blackdogdeek]

20151021 -

conditioning:

4 rounds of 5 minutes each of:

400m run
then, in remaining time:

max reps squat clean and jerk 155#

total: 36 (8-8-10-10)

 

[blackdogdeek]

20151022 -

conditioning:

3 rounds for time of:

25 power snatch 95#
25 ring dips

time: 15:28

 

[blackdogdeek]

20151023 -

strength:

1RM deadlift

max: 355# @ 154# BW

conditioning:

21-15-9 rep rounds for time of:

kettle bell swings 24kg
pull ups

time: 4:01

 

[blackdogdeek]

20151024 -

conditioning:

3 rounds for time of:

15 squat 115#
10 push press 115#
400m run

time: 10:12

 

[blackdogdeek]

20151026 -

conditioning:

25 minute ascending ladder of:

X squat clean 165# (rx-20)
X chest 2 bar pullups
100m run (stays the same)

total: 9+1

 

[blackdogdeek]

20151027 -

conditioning:

every minute on the minute for 30 minutes alternating between:

5 deadlift 275#
max burpees in 30 seconds
max double unders in 30 seconds

totals: 50-150-383

 

[blackdogdeek]

20151028 -

strength:

7x1 snatch

max: 115#

conditioning:

as many rounds as possible in 15 minutes of:

5 ring dips
10 kettle bell swings 24kg
15 sit ups

total: 13+5