My CrossFit Log

[blackdogdeek]

20141107 -

strength:

7x3 deadlift

max: 315#

conditioning:

as many rounds as possible in 15 minutes of:

3 squat clean 155#
6 toes to bar
9 hand release pushup

total: 8+7

 

[blackdogdeek]

20141108 -

conditioning:

6 rounds for time of:

10 hang power snatch 75#
200m run
10 thrusters 75#
200m run

time: 31:14

 

[blackdogdeek]

20141110 -

strength:

7x3 front squat

max: 185#

conditioning:

4 rounds for time of:

5 sumo deadlift high pull 115#
10 ring dips
200m run

time: 8:13

 

[blackdogdeek]

20141111 -

strength:

7x1 push press

max: 165#

conditioning:

in 12 minutes:

100 kettle bell swings 24kg

in remaining time:

as many rounds as possible of:

5 pullups
5 burpees

total: 7

 

[blackdogdeek]

20141112 -

strength:

5x3 hang power clean

max: 155#

conditioning:

60 double unders
6 squat clean 165#
50 double unders
5 squat clean 165#
40 double unders
4 squat clean 165#
30 double unders
3 squat clean 165#
20 double unders
2 squat clean 165#
10 double unders
1 squat clean 165#

time: 13:28

 

[blackdogdeek]

20141113 -

conditioning:

for time:

800m run
30 deadlift 135#
30 box jump 24"
400m run
20 deadlift 135#
20 box jump 24"
200m run
10 deadlift 135#
10 box jump 24"

time: 18:45

 

[blackdogdeek]

20141114 -

strength:

3x5 bench

max: 195#

conditioning:

15 minute ascending ladder of:

2 thrusters 95#
2 toes to bar
4 thrusters 95#
4 toes to bar
6 thrusters 95#
6 toes to bar
....

total: 14 + 13

 

[blackdogdeek]

20141117 -

strength:

7x1 squat

max: 295#

conditioning:

in 12 minutes:

6 rounds of:

5 power clean 135#
5 burpees

in remaining time:

max wall balls 20#

max: 75 (5:12 for the 6 rounds prior)

 

[blackdogdeek]

20141118 -

strength:

5RM deadlift

max: 275#

conditioning:

as many rounds as possible in 20 minutes of:

1 power snatch 95#
1 hang power snatch 95#
6 chest to bar pullups
30 double unders

total: 8+29

 

[blackdogdeek]

20141119 -

strength:

7x1 squat clean

max: 195#

conditioning:

5 rounds for time of:

5 front squat 175#
10 ring dips
15 situps

time: 10:11

 

[blackdogdeek]

20141121 -

conditioning:

every minute on the minute for 10 minutes:

1 power snatch 115#

then:

6 rounds for time of:

12 kettle bell swings 24kg
12 goblet squats 24kg
12 pushups

time: 8:06

 

[blackdogdeek]

20141122 -

conditioning:

5 rounds for time of:

20 overhead lunges 45#
20 deadlift 135#
400m run

time: 25:27

 

[blackdogdeek]

20141124 -

strength:

1RM front squat

max: 255#

conditioning:

as many rounds as possible in 15 minutes of:

5 hang power clean and jerk 135#
10 toes to bar
25 double unders

total: 5+5

 

[blackdogdeek]

20141125 -

conditioning:

30 minute ascending ladder of:

1 deadlift 225#
1 hollow body crunch
1 ring dip
200m run
2 deadlift 225#
2 hollow body crunch
2 ring dip
200m run
...
N deadlift 225#
N hollow body crunch
N ring dip
200m run

total: 11

 

[blackdogdeek]

20141126 -

strength:

3x5 press

max: 115#

conditioning:

5 rounds for time of:

5 power clean 165#
10 box jump 24"
15 hand release pushup

time: 11:19

 

[blackdogdeek]

20141128 -

conditioning:

for time:

41 hang power snatch 95#
41 double unders
41 pullup
41 double unders
41 back squat 95#
41 double unders
41 push press 95#
41 double unders
41 knees to elbows
41 double unders
41 front squat 95#
41 double unders

time: 38:21

 

[blackdogdeek]

20141129 -

conditioning:

every minute on the minute for 10 minutes:

1 power clean 185#

then, in 15 minutes:

1mi run

in remaining time:

max burpees

total: 71

 

[blackdogdeek]

20141201 -

strength:

3x5 deadlift

max: 275#

conditioning:

3 rounds (rest 2 minutes between each 5 minutes of work) of:

as many rounds as possible in 5 minutes of:
3 hang power clean 155#
10 pushup
30 double unders

total: 9

 

[blackdogdeek]

20141202 -

strength:

7x1 hang squat snatch

max: 95#

conditioning:

in 12 minutes:

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

overhead squat 95#
pullup

in remaining time, go back up from 1 to 10

total: back up to 3rd round

 

[blackdogdeek]

20141203 -

conditioning:

6 rounds of:

1 minute for max kettle bell swings 24kg
1 minute for max sit ups
1 minute for max burpees
1 minute rest

totals: 142/124/85

 

[blackdogdeek]

20141204 -

strength:

7x1 squat clean and jerk

max: 175#

conditioning:

10 minute ascending ladder of:

push press 115#
toes to bar

total: 10+1

 

[blackdogdeek]

20141205 -

strength:

7x3 back squat

max: 275#

conditioning:

as many rounds as possible in 15 minutes of:

3 strict chin ups
6 sumo deadlift high pull 95#
9 box jumps 24"

total: 10

 

[blackdogdeek]

20141205 -

strength:

7x3 back squat

max: 275#

conditioning:

as many rounds as possible in 15 minutes of:

3 strict chin ups
6 sumo deadlift high pull 95#
9 box jumps 24"

total: 10

 

[blackdogdeek]

20141206 -

conditioning:

6 rounds for time of:

10 power clean 155#
15 wall ball 20#
20 pushup

time: 23:14

 

[blackdogdeek]

20141208 -

strength:

7x1 snatch

max: 125#

conditioning:

as many rounds as possible in 10 minutes of:

5 hang power snatch 95#
30 double under

total: 6+20