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My CrossFit Log

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20170301 -

strength:

10 EMOM

1 power clean + 1 hang power clean + 1 hang squat clean

max: 155#

conditioning:

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

power clean 135#
wall balls 20#

time: 10:34
 
20170303 -

conditioning:

Open WOD 17.2

12 AMRAP Scaled

50' db lunge 35# each
16 knee raises
8 db power clean 35# each
50' db lunge 35# each
16 knee raises
8 db power clean 35# each
50' db lunge 35# each
16 pullups
8 db power clean 35# each
50' db lunge 35# each
16 pullups
8 db power clean 35# each
50' db lunge 35# each
16 knee raises
8 db power clean 35# each
50' db lunge 35# each
16 knee raises
8 db power clean 35# each

total: 136
 
20170305 -

Open WOD 17.2 RX:

12 AMRAP:
2 rounds of:
50-ft. weighted walking lunge 50# each hand
16 toes-to-bars
8 power cleans 50# each hand
Then, 2 rounds of:
50-ft. weighted walking lunge 50# each hand
16 bar muscle-ups
8 power cleans 50# each hand

total: 78 (5:38 tie break time)
 
20170307 -

strength:

power snatch single

max: 135#

conditioning:

4 AMRAP:
30 double unders
15 power snatch 75#

rest 4 minutes

4 AMRAP:
30 double unders
12 power snatch 95#

rest 4 minutes

4 AMRAP:
30 double unders
9 power snatch 115#

total: 6
 
20170308 -

strength:

heavy front squat doubles

max: 185#

conditioning:

15 AMRAP partners
5 hang power clean 155#
4 front squat 155#
3 push jerk 155#

Partner A finishes 1 round while Partner B rests then switch

total: 12
 
20170312 -

Open WOD 17.3 Rx:

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

total: 57 reps (3:51 tie break)
 
20170321 -

strength:

heavy power clean single

max: 195#

conditoining:

for time:

20 ring dips
40 power clean at 80% (155#)
20 ring dips

record number of times dropping the barbell in the 40 power clean

time/total: 11:59/18
 
20170323 -

strength:

3 EMOM
3 touch and go squat snatch
3 EMOM
2 touch and go squat snatch increased weight
3 EMOM
1 squat snatch increased weight

max: 115#

conditioning:

12 AMRAP
10 overhead squat 95#
10 toes to bar
30 double unders

total: 5
 
20170327 -

strength:

bench press heavy single

max: 195#

conditoining:

4 AMRAP
9 sumo deadlift high pull 95#
9 hand release pushups
9 situps

1 minute rest

4 AMRAP
9 sumo deadlift high pull 95#
9 hand release pushups
9 situps

1 minute rest

4 AMRAP
9 sumo deadlift high pull 95#
9 hand release pushups
9 situps

total: 10
 
20170328 -

skill:

8 EMOM

work on pullups, chest 2 bar, bar muscle up

1ST BAR MUSCLE UP!

conditioning:

5 rounds for time of:

9 push press 115#
12 ring rows
15 box jumps 24"

time: 10:58
 
20170329 -

conditioning:

3 minutes:
200m run
max reps squat clean 115# in time remaining

1 minute rest

3 minutes:
200m run
max reps squat clean 135# in time remaining

1 minute rest

3 minutes:
200m run
max reps squat clean 155# in time remaining

1 minute rest

3 minutes:
200m run
max reps squat clean 185# in time remaining

total: 32

strength:

heavy squat clean single

max: 185#
 
20170401 -

conditioning:

for time:

40 wall balls 20#
40 pullups
40 overhead squat 75#
40 hollow rocks

time: 19:15

conditioning 2:

for time:

10-9-8-7-6-5-4-3-2-1 rep rounds of:
power clean and jerk 105#
1 rope climb every odd minute
25 double unders every even minute

time: 16:51
 
20170404 -

buy-in:

21 jumping squats
21 pushups
42 mountain climbers

conditioning:

12-10-8-6-4 rep rounds of:
power snatch 95/105/115/125/135 (rx=95/115/135/145/155)
20 situps + 30 double unders after each round

time: 16:18
 
6 years of consistent Xfit !?!?

WHAT HAVE YOU LEARNED?

Wow, what are your thoughts over the last 6 years?
Did you plateau and stuff? What is your favorite routine?

Common injuries?

I love Thrusters. 21-15-9 for a quick 5 min. workout.
I also tried Kalsu with just the bar. Brutal.

I love short 5-10 min. workouts.
That's all I've done for the last 10 years.
 
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