My CrossFit Log

[blackdogdeek]

20150909 -

conditioning:

every minute on the minute for 10 minutes:

1 power clean and split jerk as heavy as possible

max: 165#

then, 4 rounds for time of:

400m run
15 chest to bar pullups
20 lunges

time (including 10 minute EMOM): 25:08

 

[blackdogdeek]

20150910 -

conditioning:

for time:

100 wall balls 20#
100 kettle bell swings 24kg
100 sit ups

time: 20:15

 

[blackdogdeek]

20150911 -

strength:

7x3 front squat

max: 185#

conditioning:

as many rounds as possible in 15 minutes of:

3 strict chin ups
6 hang power snatch 95#
9 box jumps 24"

total: 11+4

 

[blackdogdeek]

20150914 -

strength:

3x5 squat

max: 225#

conditioning:

25-20-15 rep rounds for time of:

kettle bell swings 24kg
ring dips

time: 5:03

 

[blackdogdeek]

20150915 -

strength:

7x1 power clean and push jerk

max: 175#

conditioning:

12 minute ascending ladder of:

toes to bar
deadlift 225#
lateral over barbell burpees

total: 10+11

 

[blackdogdeek]

20150916 -

conditioning:

5 rounds of:

1 minute max double unders
1 minute max thrusters 95#
1 minute max sit ups
1 minute rest

totals: 300 - 67 - 120

 

[blackdogdeek]

20150917 -

conditioning:

as many rounds as possible in 20 minutes of:

10 pullups
10 power clean 155#
200m run

total: 4+10

 

[blackdogdeek]

20150918 -

strength:

1RM push press

max: 165#

conditioning:

3 rounds for time of:

25 pushups
20 overhead lunges 45#

time: 3:06

 

[blackdogdeek]

20150919 -

conditioning:

6 rounds for time of:

3 hang squat snatch 105#
3 hang squat clean 105#
200m run
12 chinups
200m run

time: 25:31

 

[blackdogdeek]

20150921 -

strength:

7x1 squat clean

max: 195#

conditioning:

as many rounds as possible in 10 minutes of:

25 double unders
10 kettle bell swings 24kg

total: 11

 

[blackdogdeek]

20150922 -

strength:

4x max weighted pushups 45#

totals: 35-20-15-16

conditioning:

3 rounds for time of:

25 burpee box jumps 24"
30 wall balls 20#

time: 19:51

 

[GasX]

I just started crossfit a few months ago and am still amused by the fact that I keep setting PR's with 3-5 reps. for example, yesterday I rang the bell with a rear squat of 205. I banged out 5 and probably could have done more. Clearly, I have a lot of room for raising the bar...

 

[blackdogdeek]

I just started crossfit a few months ago and am still amused by the fact that I keep setting PR's with 3-5 reps. for example, yesterday I rang the bell with a rear squat of 205. I banged out 5 and probably could have done more. Clearly, I have a lot of room for raising the bar...

Were you squatting before you started crossfit? Good job on the PR and your progress!

 

[blackdogdeek]

20150923 -

strength:

3x10 push jerk

max: 135#

conditioning:

4 rounds for time of:

400m run
20 chest to bar pullups

time: 15:37

 

[GasX]

Were you squatting before you started crossfit? Good job on the PR and your progress!

No, but I ride a bike a lot.

Today we did overhead squats. I think my PR is 85#. Definitely limited by range of motion and technique on that one haha

 

[blackdogdeek]

No, but I ride a bike a lot.

Today we did overhead squats. I think my PR is 85#. Definitely limited by range of motion and technique on that one haha

Yeah, any deficiencies with shoulder mobility will be clearly exposed with that movement. I also am not a fan of getting into the standing overhead position from the rack, ie - bar on back with hands in snatch position then jerk into overhead. I have a history of subluxation and that movement is high-risk for me for repeat injury. Do you have issues with squat snatches? I would expect similar issues getting into the bottom of the squat in one motion rather than power snatch and then overhead squat. Your coaches should be able to provide stretches and drills to help with mobility.

 

[blackdogdeek]

20150924 -

conditioning:

15 minute ascending ladder of:

1 power snatch 95#
1 push up
1 sit up
2 power snatch 95#
2 push up
2 sit up
...

total: 12+24

 

[blackdogdeek]

20150925 -

strength:

1RM power clean

max: 185#

conditioning:

every minute on the minute for 20 minutes alternating between:

8 deadlift 225#
5 handstand pushups

 

[blackdogdeek]

20150926 -

conditioning:

for time:

1 mile run
then,
5 rounds of:
12 overhead squat 95#
12 burpees
then,
1 mile run

time: 28:39 (6:58 1st mile, 9:39 2nd mile)

 

[blackdogdeek]

20150928 -

strength:

1RM press

max: 115# (failed 135#)

conditioning:

as many rounds as possible in 18 minutes of:

5 power clean 135#
7 ring dips
9 sit ups
100m run

total: 10+12

 

[blackdogdeek]

20150929 -

strength:

4x max strict chin ups

total: 44 (15-12-10-7)

conditioning:

death by kettle bell swings 24kg

total: 20+13

 

[blackdogdeek]

20150930 -

strength:

8x2 snatch

max: 105#

conditioning:

for time:

50 burpees
25 muscle snatch 75#
50 burpees

time: 7:12

 

[blackdogdeek]

20151001 -

conditioning:

4 rounds for time of:

10 squat clean and push jerk 135#
18 pullups
400m run

time: 25:31

 

[blackdogdeek]

20151002 -

strength:

7x1 deadlift

max: 315# (failed 345#)

conditioning:

for time:

100 double unders
then, 3 rounds of:
25 pushups
15 toes to bar
then, 100 double unders

time: 7:39

 

[blackdogdeek]

20151003 -

conditioning:

every minute on the minute for 10 minutes:

3 hang power cleans 135#

then,

"Karen"

150 wall balls 20#

total time: (10 minute emom + karen) 22:09