My CrossFit Log

[blackdogdeek]

20130426 -

strength:

2RM push press

max: 145#

wod:

for time (15 minute cap; list furthest exercise completed):

70m burpee broad jumps
30 kettle bell ground to overhead 20kg
60 kettle bell walking lunges 2x20kg
90 “hollow ups” (lying on back in neutral spine, with hand overhead, to a hollow body)
525m farmers walk with 2x20kg kettle bells

total: 30m of the farmers walk

 

[blackdogdeek]

20130429 -

strength:

every minute on the minute for 6 rounds:

3 dead hang pullups
max reps on the final round

max: 6

gymnastics:

handstand pushups practice

wod:

1275m run
30 handstand pushups (I used 1 abmat to scale)
1275m run

time: 16:52

 

[blackdogdeek]

20130430 -

strength:

every minute on the minute for 12 rounds:

3x squat cleans @135#

wod:

1/2 Cindy + 1275m run

as many rounds and reps as possible in 10 minutes of:

5 pullups
10 pushups
15 squats

after 10 minutes then go right into the run

total: 11 + 15 and 6:56

 

[blackdogdeek]

20130501 -

strength:

3x5 @90% of 1RM (270#)

wod:

for time:

20 shoulder to overhead @135#
30 pullups
40 burpees

time: 7:15

 

[blackdogdeek]

20130502 -

strength1:

1RM clean from mid-thigh with bar resting on stacked plates

max: 155#

strength2:

max turkish getup both sides

max: 24kg

wod:

as many rounds as possible in 10 minutes of:

10 one arm kettle bell front squats (5 each side) 24kg
10 one arm pushups (scaled with a blue band stretched from the pullup rig; 5 each side)

total: 7 + 10squats

 

[blackdogdeek]

20130506 -

strength:

1RM press

max: 125#

gymnastics:

3 rounds of:

max reps of diamond pushups, followed immediately by max reps of regular pushups, followed immediately by max reps elevated on small box then rest 2 minutes

wod:

5 rounds of:

5 broadjumps
20 squat jumps
10 seconds of pigeon stretch on each leg

 

[blackdogdeek]

20130508 -

strength:

1RM back squat

max: 275#

wod:

as many rounds as possible in 10 minutes of:

30 second plank hold
10 burpees
10 pushups

total: 6 + 6 burpees

 

[blackdogdeek]

20130509 -

strength:

1RM deadlift

max: 315#

then 50x good mornings empty bar

wod:

3 rounds for time of:

400m run
6 power clean + push jerk 135#

time: 8:48

 

[blackdogdeek]

20130510 -

wod:

3 rounds for time with 30 minute cap:

1275m run with 45# ruck sack
30 box step ups 20" with 45# ruck sack
15 pushups with 45# ruck sack

total: 2 rounds

 

[blackdogdeek]

20130513 -

strength:

3x20 @50% of 1RM (300# *.50 = 150#)

gymnastics:

3 rounds of 30 second side planks w/ 30 second rest between sets

wod:

100 good mornings 45#
100 abmat situps
100 jumping squats

time: 8:37

 

[blackdogdeek]

20130514 -

strength:

10 rounds of every minute on the minute of:

2 squat snatches @70% (85#)

wod:

10 rounds for time of:

3 front squat @135# (squat clean the first one from the ground)
5 atomic pushups

time: 4:52

 

[blackdogdeek]

20130516 -

conditioning:

tabata 20m run

minimum: 3x20m

strength:

30x push press at 1RM press weight (125#)
3x10 at 70% 1RM press weight (85#)

wod:

as many rounds as possible in 8 minutes of:

3 box jumps 30"
6 dead hang pullups

total: 6+4

 

[blackdogdeek]

20130517 -

wod1:

for time:

100 russian kettle bell swings 32kg

time: 3:26

wod2:

for time:

1275m run

time: 6:20

wod3:

for time:

15-12-9 rep rounds of:

115# thrusters
24" box jumps

time: 7:24

 

[blackdogdeek]

20130520 -

strength:

7x3 deadlifts quick pull, slow return @185#

then 5 rounds of:

10 kettle bell presses each arm 16kg
1 footless rope climb

wod:

15-10-5 rep rounds for time of:

burpees
toes to bar
kipping pullups

time: 4:39

 

[blackdogdeek]

20130521 -

strength1:

determine 2RM clean and jerk in 8 minutes time

max: 155#

strength2:

every minute on the minute for 8 rounds:

1x clean and jerk at 2RM weight from #1 (155#)

strength3:

determine 2RM front squat in 8 minutes time

max: 195#

strength4:

every minute on the minute for 8 rounds:

1x front squat at 2RM weight from #3 (195#)

wod:

as many rounds as possible in 6 minutes of:

12 thrusters 45#
9 medicine ball slams 20#
6 pullups

total: 5 + 14

 

[blackdogdeek]

20130522 -

strength1:

collect 15 push press @120% of 1RM press (150#)

strength2:

collect 20 pullups of various forms

wod:

as many rounds as possible in 9 minutes of:

3 hang clean 135#
6 box jump 30"
9 pushups

total: 7 + 11

 

[blackdogdeek]

20130523 -

strength1:

5x10 back squat 155#

strength2:

3x 10 bench press 135# + 30m seated sled pull 90#

wod:

as many rounds as possible in 10 minutes of:

30 second plank
10 pushups
10 russian kettle bell swings

total: 10 + 14 seconds

 

[blackdogdeek]

20130524 -

skill:

tabata double unders

endurance wod(s):

#1 as many rounds as possible in 8 minutes of:

5 pullups
10 pushups
15 single unders

total: 10

rest 2 minutes

#2 8 minutes of 800m run with 20# med ball then max 20" box step ups with 10# med ball

total: 26

rest 2 minutes

#3 as many rounds as possible in 8 minutes of:

5 20" box jumps
10 air squats
15 russian kettle bell swings 24kg

total: 6

rest 2 minutes

#4 3 rounds of:

max 20m runs in 1 minute with 1 minute rest between rounds

totals: 11 + 12 + 12

 

[blackdogdeek]

20130528 -

strength:

1RM snatch

max: 115#

strength2:

every minute for 10 rounds: 2x 80% 1RM snatch

wod:

as many rounds as possible in 6 minutes of

5 snatch-grip pendlay rows @50% 1RM snatch
10 box jumps 24"
15 chest to knees ab mat situps

then 50 knees to elbows for time

total: 5+24 and 3:06

 

[blackdogdeek]

20130529 -

strength:

5x3 @90%=265# 1RM back squat

then 3xmax reps @50% of previous weight = 135# approx 1 minute between sets

wod:

as many rounds as possible in 4 minutes of:

15 box jumps
15 Box steps ups with 24kg kettle bell
15 Heavy Russian kettle bell swings 24kg

then rest 1 minute then continue counting rounds during as many rounds in 3 minutes of same exercises

then rest 1 minute then continue counting rounds during as many rounds in 2 minutes of same exercises

total: 2 + 19

 

[blackdogdeek]

20130530 -

strength1:

6x1 deadlift 295#

strength2:

10x1 fast pull deadlift 185# every 30 seconds for 5 minutes

wod:

as many rounds as possible in 4 minutes of:

4 single arm kettle bell push press 16kg (alternating side after each round)
6 goblet squats 16kg
8 pushups

then 2 minute rest

then continuing the count from the previous 4 minute block, as many rounds as possible in 4 minutes of:

4 single arm kettle bell push press 16kg (alternating side after each round)
6 goblet squats 16kg
8 pushups

total: 14

 

[blackdogdeek]

20130531 -

partner wod:

as many rounds as possible in 30 minutes of:

800m run (both partners run together)
50 thrusters 45# (break up 50 as necessary)
50 toes to bar (break up 50 as necessary)
50 burpees (break up 50 as necessary)

one partner rests while the other continues the count toward the total 50

total: 2 + run + 26 thrusters

 

[blackdogdeek]

20130603 -

strength:

20x2 front squats every 30 seconds @155# (70% of 1RM)

gymnastics:

3 rounds of:

15 hollow rocks
15 tuck ups

wod:

"Helen"

3 rounds for time of:

400m run
21 kettle bell swings 24kg
12 pullups

time: 11:36

 

[blackdogdeek]

20130604 -

strength:

5x2 muscle snatch @100# (80% of 1RM snatch)

gymnastics:

handstand shoulder touches against wall

wod:

6 minute cap of:

50 double unders
then as many rounds as possible in remaining time of:
3 overhead squats @100#
6 burpees

total: 5

 

[blackdogdeek]

20130605 -

strength:

3x2 clean and split jerk @140# (80% 1RM)

gymnastics:

5 minutes to find max stepping box jump height

max: 40"

wod:

as many rounds as possible in 4 minutes of:
10 Push Ups
10 Russian Swings 24kg

Rest 1 minute

as many rounds as possible in 4 minutes (continuing total count from previous 4 minutes) of:
10 Goblet Squats 24kg
10 Abmat sit ups

total: 14+4