My CrossFit Log

[blackdogdeek]

20160112 -

strength:

7x1 hang power snatch

max: 115#

conditioning:

30-20-10 rep rounds for time of:

front rack lunge 115#
box jumps 24"

time: 8:45

 

[blackdogdeek]

20160113 -

conditioning:

every minute on the minute for 10 minutes:

1 squat clean 185#

then, 4 rounds for time of:

100 double unders
25 kettle bell swings 24kg
15 pullups

total clock: 27:45 (17:45 for the 4 rounds)

 

[blackdogdeek]

20160114 -

conditioning:

5 minutes of max power snatch 115#
2 minutes rest
5 minutes of max push jerk 115#
2 minutes rest
5 minutes of max ring rows

totals: 16-45-72

 

[blackdogdeek]

20160115 -

strength:

1RM deadlift

max: 365# @ 167#bw

conditioning:

15 minute ascending ladder of:

X power clean 155#
X burpees
X toes to bar

total: 9+7

 

[blackdogdeek]

20160116 -

conditioning:

4 rounds for time of:

400m run
25 wall balls
25 sit ups
25 pushups

time: 20:47

 

[blackdogdeek]

20160118 -

strength:

7x1 power clean

max: 185#

conditioning:

as many rounds as possible in 15 minutes of:

3 hang power clean 145# (rx-40#)
5 lateral over bar burpees
7 pullups

total: 11+3

 

[blackdogdeek]

20160119 -

strength:

7x1 push jerk

max: 185#

conditioning:

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

push press 135#
30 double unders after each round

time: 13:34

 

[blackdogdeek]

20160120 -

conditioning:

30 minutes on the minute alternating between:

30 seconds of max reps kettle bell swings 24kg
30 seconds of rest
30 seconds of max reps box jumps 24"
30 seconds of rest
30 seconds of max reps sit ups
30 seconds of rest

totals: 168-167-171

 

[blackdogdeek]

20160121 -

conditioning:

for time:

800m run
25 deadlift 225#
25 ring dips
400m run
20 deadlift 225#
20 ring dips
200m run
15 deadlift 225#
15 ring dips

time: 16:03

 

[blackdogdeek]

20160122 -

strength:

7x1 snatch

max: 125#

conditioning:

3 rounds for time of:

50 air squats
25 chin ups

time: 9:47

 

[blackdogdeek]

20160125 -

conditioning:

4 rounds for total reps per movement of:

1 minute push jerk 135#
1 minute double unders
1 minute pushups
1 minute power clean 135#
1 minute rest

totals: 40-200-127-33

 

[blackdogdeek]

20160126 -

strength:

7x1 front squat

max: 225#

conditioning:

30-25-20 rep rounds for time of:

pullups
burpees

time: 9:04

 

[blackdogdeek]

20160127 -

strength:

7x1 power clean and push jerk

max: 175#

conditioning:

3 rounds of:

4 minutes to complete:
25 box jumps 24"
max kettle bell swings 24kg in remaining time

total swings: 135

 

[blackdogdeek]

20160128 -

conditioning:

as many rounds as possible in 20 minutes of:

5 strict chin ups
10 hang power snatch 95#
15 air squats

total: 6+6

 

[blackdogdeek]

20160129 -

conditioning:

30 minutes on the minute alternating between:

5 handstand pushups
5 deadlift 275#
20 sit ups

 

[blackdogdeek]

20160130 -

conditioning:

as many rounds as possible in 12 minutes of:

10 overhead squat 95#
8 toes to bar
6 hang power clean 95#

then, 2 minute rest

then, as many rounds as possible in 10 minutes of:

10 wall balls 20#
30 double unders

totals: 7; 5+2

 

[blackdogdeek]

20160201 -

conditioning:

every 30 seconds for 10 minutes:

1 power clean and jerk 165#

then, as many rounds as possible in 15 minutes of:

10 goblet squats 24kg
10 kettle bell swings 24kg
10 pullups

total: 7+20

 

[blackdogdeek]

20160202 -

strength:

5x3 deadlift

max: 315#

conditioning:

12 minute ascending ladder of:

2x ring dips
2x box jumps 24"

at the top of every minute perform:

1 squat clean 185#

total: 12+21

 

[blackdogdeek]

20160203 -

strength:

7x1 bench press

max: 205#

conditioning:

4 rounds for time of:

10 push press 135#
20 toes to bar
40 double unders

time: 12:56

 

[GasX]

ouch - I 3RM'd 145 today - 10 would be a challenge

 

[blackdogdeek]

ouch - I 3RM'd 145 today - 10 would be a challenge

We weren't required to go unbroken. They recommended that we choose a weight that we could get 5 unbroken. I was able to get the first 10 unbroken.

It's all in the legs.

 

[blackdogdeek]

20160204 -

conditioning:

for time:

50 muscle snatch 75#
50 wall balls 20#
50 sit ups
50 pushups
25 muscle snatch 75#
25 wall balls 20#
25 sit ups
25 pushups

time: 19:33

 

[blackdogdeek]

20160205 -

strength:

7x1 squat

max: 245#

conditioning:

7 minutes max reps chin ups
7 minutes max reps burpees

totals: 81-113

 

[blackdogdeek]

20160206 -

conditioning:

as many rounds as possible in 20 minutes of:

3 thrusters 135#
5 power clean 135#
7 pullups

total: 10

 

[blackdogdeek]

20160208 -

strength:

7x1 squat clean

max: 195#

conditioning:

as many rounds as possible in 15 minutes of:

5 front squat 155# (rx-30#)
10 ring dips
25 double unders

total: 7+25