My CrossFit Log

[blackdogdeek]

20151126 -

conditioning -

5 rounds for time of:

5 bear complex 95#
50 double unders

time: 11:08

 

[blackdogdeek]

20151127 -

strength:

every minute on the minute for 10 minutes:

1 power clean 175#

then, immediately following:

conditioning:

4 rounds for time of:

25 pushups
25 box jumps 24"
400m run

time: 15:15 (total clock: 25:15)

 

[blackdogdeek]

20151128 -

conditioning:

for 40 minutes:

1 minute max reps push jerk 135#
1 minute rest
1 minute max reps back squat 135#
1 minutes rest

totals: 100/164

 

[blackdogdeek]

20151130 -

conditioning:

as many rounds as possible in 30 minutes of:

5 power clean 155#
10 pullups
15 sit ups
200m run

total: 7+15

 

[blackdogdeek]

20151201 -

strength:

1RM front squat

max: 225#

conditioning:

3 rounds for time of:

20 overhead lunges 45#
20 toes to bar
20 pushups

time: 5:39

 

[blackdogdeek]

20151202 -

strength:

3x10 push press

max: 115#

conditioning:

15 minute ascending ladder of:

X kettle bell swings 24kg
X box jumps 24"
25 double unders

total: 12+17

 

[blackdogdeek]

20151203 -

conditioning:

4 rounds for time of:

400m run
40 burpees

time: 18:15

 

[blackdogdeek]

20151204 -

strength:

1RM squat clean

max: 195#

3x5 bench press

max: 185#

conditioning:

10 minutes of:

30 seconds max wall balls 20#
30 seconds rest

total: 121

 

[GasX]

Had a brutal WOD today:

4 rounds of 4 minutes each for total LBs lifted (choice of weight)

400M then Max Power Cleans

score: 8325lbs (75# x 111reps)

forearms were absolute jello afterwards

 

[blackdogdeek]

Had a brutal WOD today:

4 rounds of 4 minutes each for total LBs lifted (choice of weight)

400M then Max Power Cleans

score: 8325lbs (75# x 111reps)

forearms were absolute jello afterwards

Ouch.

I rarely get badly sore anymore but I'm still sore from last Saturday's workout.

 

[blackdogdeek]

20151205 -

conditioning:

every minute on the minute for 10 minutes:

1 snatch as heavy as possible (115#)

then

"nicole"

as many rounds as possible in 20 minutes of:

400m run
max pullups without dropping from the bar

total (total pullups): 109 (6 rounds)

 

[blackdogdeek]

20151207 -

strength:

1RM squat

max: 225# (failed 275#)

conditioning:

3 rounds for time of:

25 kettle bell swings 24kg
25 burpees
25 situps

time: 9:21

 

[GasX]

20151205 -

conditioning:

every minute on the minute for 10 minutes:

1 snatch as heavy as possible (115#)

then

"nicole"

as many rounds as possible in 20 minutes of:

400m run
max pullups without dropping from the bar

total (total pullups): 109 (6 rounds)

"Nicole" just sounds mean for people who suck at pull-ups (like me)

 

[blackdogdeek]

20151208 -

conditioning:

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

thrusters 135#
pullups

200m run after each round

time: 32:02

 

[blackdogdeek]

20151209 -

strength:

7x1 deadlift

max: 315#

conditioning:

every minute on the minute for 20 minutes alternating between:

5 power clean 155#
50 double unders

 

[blackdogdeek]

20151210 -

conditioning:

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

hang power snatch 95#
ring dips
box jumps 24"

time: 20:53

 

[blackdogdeek]

20151211 -

strength:

7x1 push jerk

max: 175#

conditioning:

10 minute ascending ladder of:

X push press 115#
X lateral burpee over bar

total: 10+6

 

[blackdogdeek]

20151212 -

conditioning:

for time:

400m run
40 double unders
40 toes to bar
400m run
40 double unders
40 wall balls 20#
400m run
40 double unders
40 pushups
400m run
40 double unders
40 situps

time: 18:34

 

[blackdogdeek]

20151214 -

strength:

7x1 power clean

max: 185#

conditioning:

as many rounds as possible in 15 minutes of:

3 hang power cleans 145# (rx-40#)
6 chest to bar pullups
9 pushups

total: 10+9

 

[blackdogdeek]

20151215 -

coniditioning:

for time:

800m run
80 wall balls 20#
400m run
40 box jumps 24"
200m run
20 hand release burpees

time: 17:24

 

[GasX]

Set my Helen PR today: 10:43

next stop 10:00

How many times a week do you do a crossfit workout?

 

[blackdogdeek]

I go 6 times a week, Mon-Sat. The gym is closed on Sun otherwise I'd go 7 times a week. I'm looking to add some strength volume in the evenings to get my numbers up.

 

[blackdogdeek]

20151216 -

strength:

7x1 squat clean and (split) jerk

max: 185#

conditioning:

12 minute ascending ladder of:

X thrusters 125# (rx-10#)
X toes to bar
20 double unders

total: 8+1

 

[blackdogdeek]

20151217 -

conditioning:

30 minutes of:

30 seconds max kettle bell swings 24kg
30 seconds rest
30 seconds max ring dips
30 seconds rest
30 seconds max sit ups
30 seconds rest

totals: 150/150/169

 

[GasX]

That sounds like it'll hurt tomorrow!

We did Kelly today
5 rounds
400M
30 Wall Balls 14lb
30 Box Jumps 24"
27:50
Tomorrow is Grace - that'll hurt...