My CrossFit Log

[blackdogdeek]

That sounds like it'll hurt tomorrow!

We did Kelly today
5 rounds
400M
30 Wall Balls 14lb
30 Box Jumps 24"
27:50
Tomorrow is Grace - that'll hurt...

It sounds like you do a lot of the named WODs there. Is this a benchmark week for you guys?

 

[blackdogdeek]

20151218 -

strength:

3x5 press

max: 115#

conditioning:

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

strict chin ups
push press 115#

time: 11:39

 

[GasX]

It sounds like you do a lot of the named WODs there. Is this a benchmark week for you guys?

Yes - We did Grace today

 

[blackdogdeek]

20151219 -

conditioning:

5 rounds for time of:

400m run
10 power snatch 115# (rx-20#)
10 power clean 115# (rx-20#)

time: 25:57

 

[blackdogdeek]

20151221 -

conditioning:

as many rounds as possible in 25 minutes of:

3x the complex: 1 power clean 145# (rx-40#) + 1 hang power clean 145# (rx-40#) + 1 push jerk 145# (rx-40#)
25 double unders
200m run

total: 9+1 complex

 

[blackdogdeek]

20151222 -

strength:

3x5 front squat

max: 185#

conditioning:

6 rounds for time of:

10 burpees
10 toes to bar
10 kettle bell swings 24kg

time: 9:27

 

[blackdogdeek]

20151223 -

conditioning:

every minute on the minute for 30 minutes alternating between:

5 deadlift 275# (rx-40#)
12 box jumps 24"
12 wall balls 20#

 

[blackdogdeek]

20151224 -

conditioning:

every minute on the minute for 10 minutes:

1 snatch 115#

then, 15 minute ascending ladder of:

X pushups
X pullups
X situps

total: 15+27

 

[GasX]

We did the traditional 12 Days of Christmas WOD

1 Snatch
2 Front Squats
3 Push Press
4 Power Cleans
5 Bar Hop Burpees
6 Goblet Squats
7 KB Swings
8 Step Ups
9 Pushups
10 1 arm snatches
11 Toes To Bar
12 Back Rack Lunges

Done like the song... 1 then 2 and 1 then 3, 2 and 1 then 4, 3, 2 1 etc...

The last round of all 12 exercises was painful

 

[GasX]

Oh, and your WOD for yesterday scares me. My 1RM for deadlift is 285 (I have only tested once and have never done DL except in low weight high rep WODs...)

 

[blackdogdeek]

20151226 -

conditioning:

4x 5-minute rounds:

1st round: 400m run then max thrusters 115# (rx-20#) in remaining time
2nd round: 100 double unders + 20 burpees then max ring dips in remaining time
3rd round: repeat round 1
4th round: repeat round 2

totals: 29, 48

 

[blackdogdeek]

We did the traditional 12 Days of Christmas WOD

1 Snatch
2 Front Squats
3 Push Press
4 Power Cleans
5 Bar Hop Burpees
6 Goblet Squats
7 KB Swings
8 Step Ups
9 Pushups
10 1 arm snatches
11 Toes To Bar
12 Back Rack Lunges

Done like the song... 1 then 2 and 1 then 3, 2 and 1 then 4, 3, 2 1 etc...

The last round of all 12 exercises was painful

I think I've done only one of these and it was a different variation but equally difficult.

 

[blackdogdeek]

Oh, and your WOD for yesterday scares me. My 1RM for deadlift is 285 (I have only tested once and have never done DL except in low weight high rep WODs...)

The programmed weight was 315# which is really heavy for high reps for me. 275# was really challenging but I was able to maintain form.

 

[blackdogdeek]

20151228 -

strength:

3x5 deadlift

max: 315#

conditioning:

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

toes to bar
burpee box jumps 24"
100m run after each round

time: 14:06

 

[blackdogdeek]

20151229 -

strength:

1RM snatch

max: 125#

conditioning:

as many rounds as possible in 15 minutes of:

5 overhead squat 115#
7 pileups
30 double under

total: 8+5

 

[blackdogdeek]

20151230 -

strength:

7x1 of the complex: 1 power clean + 1 front squat + 1 push jerk

max: 185#

conditioning:

for time:

100 squats
100 pushups
100 setups

time: 8:39

 

[blackdogdeek]

20151231 -

conditioning:

for time:

1 mile run
100 kettle bell swings
1 mile run

time: 23:33

 

[blackdogdeek]

20160102 -

conditioning:

for time:

4 rounds of:

5 push jerk 135# (rx-20#)
10 power clean 135# (rx-20#)
15 wall balls 20#
400m run

then:

50 pullups

time: 26:18

 

[blackdogdeek]

20160104 -

strength:

8x2 squat

max: 215#

conditioning:

4 rounds for time of:

20 box jump overs 24"
20 hand release pushups
20 sit ups

time: 8:36

 

[blackdogdeek]

20160105 -

conditioning:

30 minutes on the minute alternating between:

5 power clean 155#
12 burpees
12 pullups

 

[blackdogdeek]

20160106 -

conditioning:

as many rounds as possible in 30 minutes of:

3x complex: 1 power snatch + 1 hang power snatch + 1 squat snatch @ 95#
10 toes to bar
400m run

total: 6 + 3 complexes

 

[blackdogdeek]

20160107 -

conditioning:

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

ring dips

with 10 deadlifts 225# + 30 double unders after each round

time: 14:12

 

[blackdogdeek]

20160108 -

strength:

7x3 bench press

max: 185#

conditioning:

for time:

50 overhead lunges 45#
75 kettle bell swings 24kg
50 wall balls 20#

time: 8:24

 

[blackdogdeek]

20160109 -

conditioning:

in teams of 2 for time complete the following total reps:

100 push jerk 115# (rx-20#)
100 pullups
100 power clean 115# (rx-20#)
100 pushups

time: 17:04

 

[blackdogdeek]

20160111 -

strength:

7x3 thruster

max: 135#

conditioning:

as many rounds as possible in 18 minutes of:

10 sumo deadlift high pull 95#
10 chin ups
200m run

total: 7+4