My CrossFit Log

[blackdogdeek]

20130823 -

Strength:

heavy double of clean high-pull

max: 175#

Skill:

kneeling jumps

max: 15# technique bar

Wod:

As many rounds as possible in 10 minutes of:
10 kettle bell swings 16kg LEFT ARM
10 kettle bell swings 16kg RIGHT ARM
5 kettle bell thrusters 16kg LEFT ARM
5 kettle bell thrusters 16kg RIGHT ARM
400m run

total: 3 + 100m

Buyout:

3x L-sit for max time

totals: 15s, 13s, 12s

 

[blackdogdeek]

20130826 -

Strength:

Snatch

max: 115#

Wod:

3 person row for distance in 15 minutes

total: 3830m (~500m each)

 

[blackdogdeek]

20130827 -

Strength:

sumo deadlifts 135#

Wod:

6 rounds for time of:

50m farmers carry 32kg
10 atomic pushups

time: 7:38

 

[blackdogdeek]

20130828 -

Skill:

Double-unders progression

Skill2:

POSE running drills

Wod:

As many rounds as possible in 10 minutes of:

5 pullups
10 pushups
15 air squats
50m sled pull 180#

total: 5

 

[blackdogdeek]

20130829 -

Strength:

sets of 3x clean for technique

Wod:

As many rounds as possible in 10 minutes of:

10 sumo box squats 45#
2 box jumps 30"

total: 18+2

 

[blackdogdeek]

20130830 -

Warm-up: 1 mile run

Skill: work on any issues

Wod:

3 rounds for technique first and time second of:

400m run
5x clean and jerk (115#)

time: 12:37

 

[blackdogdeek]

20130903 -

Strength:

5RM sumo low bar back squat: 205#
max reps @85% 5RM (175#): 15

Assistance:

4 minutes for max reps of good mornings 45#: 91
2 minutes for max reps of zercher squats 95#: 36
2 minutes for max reps of zercher squats 95#: 30

Wod:

5 minutes for max reps of air squats to medicine ball height: 174

This is where my legs exploded.

 

[blackdogdeek]

20130904 -

Strength: 3RM hang power clean

max: 155#

Assistance: 5x5 bench @75% 1RM =~ 135# (slow on the way down, quick on the way up)

Assistance2: 3 rounds of superset:

20 skull crushers with 2x8kg kettlebell
20 hammer curls with 1x16kg kettlebell

Wod:

12 minute cap of ladders:

10 push press 65# + 1 pendlay row 65#
9 push press 65# + 2 pendlay row 65#
8 push press 65# + 3 pendlay row 65#
.
.
etc

time: 3:33

This is where my arms exploded.

 

[blackdogdeek]

20130909 -

Strength:

3RM deficit deadlifts: 275#
max reps @85% 3RM: 8

Assistance:

4 rounds of: 20 good mornings 65# + 20 back squats 65#

Wod:

for time:

20 squats
20 walking lunges
20 jumping lunges
10 jumping squats
400m run
20 squats
20 walking lunges
20 jumping lunges
10 jumping squats

time: 4:58

Buyout:

3x max time hanging L-sit: 15s-15s-15s

 

[blackdogdeek]

20130910 -

Strength: 10 minutes of performing every minute on the minute:

2 power cleans
1 front squat

trying to increase the weight each time

max: 165#

Wod:

10 minutes of easy 800m runs with as much rest as needed

 

[blackdogdeek]

20130911 -

Strength: 10 minutes of performing every minute on the minute:

1 full snatch
1 overhead squat

trying to increase the weight each time

max: 105#

Wod:

as many rounds as possible in 15 minutes of:

20 russian kettle bell swings 16kg
10 each side kettle bell push press 16kg
5 each side kettle bell snatch 16kg

total: 8 + 4

 

[blackdogdeek]

20130912 -

Strength: 3RM press

max: 115#

AssistanceA: 4 round superset of

10 push press 85#
10 snatch-grip row 85#

AssistanceB: 5 minutes of max reps of wide-grip strict pullups

max: 20

Wod: 5 rounds for time with 7 minute cap of:

20 abmat situps
20 pushups

total: 4+30

 

[blackdogdeek]

20140201 -

strength:

every minute on the minute for 10 minutes of:

3x hang power snatch 95#

wod:

5 rounds for time of:

20 hand release pushups
200m run
10 knees to elbows
100m run

time: 23:30

 

[blackdogdeek]

20140203 -

strength:

7x3 squat

max: 205#

wod:

as many rounds as possible in 20 minutes of:

12 hang power snatch 65#
12 situps

total: 8 + 3

 

[blackdogdeek]

20140204 -

wod:

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

power cleans 95#
pullups
60 single unders after each round

time: 22:54

 

[blackdogdeek]

20140205 -

strength:

5x3 press

max: 85#

wod:

30-20-10 rep rounds for time of:

deadlift 165#
knees to elbows
box jump 20"

time: 14:36

 

[blackdogdeek]

20140207 -

strength:

7x1 snatch

max: 85#

wod:

4 rounds for time of:

25 wallballs 14#
25 kettle bell swings 16kg

time: 11:19

 

[blackdogdeek]

20140208 -

wod:

for time:

20 overhead squat 65#
20 burpees
20 hang power clean 75#
20 burpees
20 power snatch 65#
20 burpees
20 sumo deadlift high pull 75#

time: 13:27

 

[blackdogdeek]

20140210 -

strength:

5RM deadlift

max: 245#

wod:

4 rounds for time of:

25 pushups
25 box jumps 20"
25 situps

time: 20:08

 

[blackdogdeek]

20140211 -

wod:

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

pullups (blue band)
burpees

5 power cleans 95# after each round

time: 19:36

 

[blackdogdeek]

20140212 -

strength:

1RM clean

max: 175#

wod:

for time:

1-2-3-4-5-6-7-8-9-10 rep rounds of push jerk 115#
20-40-60-80-100-120-140-160-180-200 rep rounds of single unders after each round of push jerk

time: 24:15

 

[blackdogdeek]

20140214 -

strength:

7x1 power snatch

max: 105#

wod:

as many rounds as possible in 15 minutes of:

5 front squat 95#
7 ring dips
9 kettle bell swings 35#

total: 11+5

 

[blackdogdeek]

20140215 -

wod:

20 minutes of:

20 seconds max power clean and jerk 95#
20 seconds rest
20 seconds max toes to bar
1 minute rest

 

[blackdogdeek]

20140217 -

strength:

7x1 push jerk

max: 165#

wod:

every minute on the minute for 20 minutes alternating between:

3 power cleans 135#
15 wall balls 16#

 

[blackdogdeek]

20140218 -

strength:

3x5 squat

max: 205#

wod:

as many rounds as possible in 20 minutes of:

3 deadlift 185#
6 hand release pushups
9 box jumps 20"

total: 13+3