My CrossFit Log

[blackdogdeek]

20151029 -

conditioning:

3 rounds for time of:

800m run
25 wall balls 20#
25 sumo deadlift high pull 95#

time: 27:33

 

[blackdogdeek]

20151030 -

strength:

7x1 squat

max: 265#

conditioning:

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

toes to bar
pushups

time: 7:03

 

[blackdogdeek]

20151031 -

conditioning:

4 rounds for time (30 minute cap) of:

10 hang power snatch 95#
20 pullups
400m run
100 double unders

time: 26:43

 

[blackdogdeek]

20151102 -

strength:

7x1 power clean and jerk

max: 175#

conditioning:

for time:

50 wall balls 20#
25 burpees
50 wall balls 20#
25 burpees
50 wall balls 20#

time: 12:31

 

[blackdogdeek]

20151103 -

strength:

4x max reps strict pullups

total: 38 (13+10+8+7)

conditioning:

as many rounds as possible in 20 minutes of:

5 deadlift 225#
15 pushups
25 double unders

total: 13+20

 

[blackdogdeek]

20151104 -

strength:

7x1 squat clean

max: 205#

conditioning:

30-25-20 rep rounds for time of:

push press 115#
knees to elbows

time: 10:46

 

[blackdogdeek]

20151105 -

conditioning:

for time:

1 mile run
100 box jumps 24"
1 mile run

time: 22:50 (6:43; 8:03 (14:46); 8:04 (22:50))

 

[blackdogdeek]

20151106 -

strength:

every minute on the minute for 10 minutes:

3 thrusters 135#

then, conditioning:

15 minute ascending ladder of:

X kettle bell swings 24kg
X pullups
100m run

total: 11+1

 

[blackdogdeek]

20151107 -

conditioning:

3 rounds for time of:

20 overhead squat 95#
25 hang power clean 95#
30 pushups
35 situps
40 double unders

time: 21:07

 

[blackdogdeek]

20151109 -

conditioning:

5 rounds for time of:

400m run
15 sumo deadlift high pull 95#
15 toes to bar

time: 17:56

 

[blackdogdeek]

20151110 -

strength:

3x5 squat

max: 225#

conditioning:

25-20-15 rep rounds for time of:

push jerk 135#
chest to bar pullups
50 double unders at the end of each round

time: 15:56

 

[blackdogdeek]

20151111 -

strength:

3x5 deadlift

max: 315#

conditioning:

as many rounds as possible in 15 minutes of:

3 handstand pushups
5 hang power clean 135# (rx-20#)
7 box jumps 24"

total: 9+5

 

[blackdogdeek]

20151113 -

strength:

7x3 press

max: 115#

conditioning

3 rounds of (1 minute rest between rounds):

as many rounds as possible in 3 minutes of:

7 kettle bell swings 24kg
7 ring dips

total: 16 (6+5+5)

 

[GasX]

We did some brutal mutant version of Helen today.

1200M run
63 KB Swings
36 PU

800M run
42 KB Swings
24 PU

400M run
21 KB Swings
12 PU

Had to scale on the PU

 

[blackdogdeek]

We did some brutal mutant version of Helen today.

1200M run
63 KB Swings
36 PU

800M run
42 KB Swings
24 PU

400M run
21 KB Swings
12 PU

Had to scale on the PU

That looks bad. My grip would have failed at some point during the first set of PU.

 

[blackdogdeek]

20151114 -

conditioning:

every minute on the minute for 10 minutes:

1 squat clean 185#

then, 3 rounds for time of:

400m run
20 lateral over bar burpees
20 pullups

time: 12:52 (22:52 total clock including EMOM)

 

[blackdogdeek]

20151116 -

strength:

7x3 push jerk

max: 155#

conditioning:

in 15 minutes:

30 power clean 135#
50 hand release pushups
max reps kettle bell swings in remaining time

total swings: 185

 

[blackdogdeek]

20151117 -

conditioning:

3 rounds for time of:

20 deadlift 225#
40 sit ups
800m run

time: 20:06

 

[blackdogdeek]

20151118 -

conditioning:

every minute on the minute for 30 minutes alternating between:

3 squat clean thrusters 135# (rx: 5@155#)
5 bar muscle ups (green band)
10 burpees

 

[blackdogdeek]

20151119 -

conditioning:

as many rounds as possible in 20 minutes of:

1 power snatch + 1 hang power snatch + 1 full snatch all at 95#
10 box jumps 24"
30 double unders

total: 11+13

 

[blackdogdeek]

20151120 -

strength:

7x1 power clean

max: 175#

conditioning:

12 minute ascending ladder of:

1 front squat 155# (rx-30#)
2 toes to bar
...
X front squat 155#
2X toes to bar

total: 9

 

[blackdogdeek]

20151121 -

conditioning:

3 rounds for time of:

25 muscle snatch 75#
400m run
30 wall balls 20#
200m run

time: 21:41

 

[blackdogdeek]

20151123 -

strength:

7x3 overhead squat

max: 115#

conditioning:

as many rounds as possible in 20 minutes of:

10 kettle bell swings 24kg
10 goblet squats 24kg
10 ring dips
200m run

total: 9

 

[blackdogdeek]

20151124 -

strength:

5x3 deadlift

max: 315#

conditioning:

5 rounds for time of:

10 push press 115#
10 pullups
35 double unders

time: 9:30

 

[blackdogdeek]

20151125 -

strength:

7x1 snatch

max: 125#

conditioning:

5 minutes max reps power snatch 105# (rx-30#)
then, immediately following:
5 minutes max wall balls 20#
then, immediately following:
5 minutes max burpees

totals: 35-61-84