9/22/13

Complete rest.

9/21/13

Today was a really fun workout. I got with 3 other bros and went HAM. A great day in the gym.

-In the warm-up I did about 10-15 muscle-ups on the rings. They didn't feel great, but not as bad as I thought they would. I haven't done one since May.

Dead-lift - 10, 10, 8, 8, 5, 3, 3, 3 -135#, 225#, 275#, 315#, 375#, 405# x 3 sets
-I pulled 405# as my 1 RM recently, glad to see my strength coming back.

Rest 15 minutes then...

'Lumberjack 20'
For time:
20 Dead-lifts (275#)
400m Run
20 KBS (2 pood)
400m Run
20 OHS (115#)
400m Run
20 Burpees
400m Run
20 CTB Pull-ups
400m Run
20 Box Jumps (24")
400m Run
20 DB Squat Cleans (2 x 45#)
400m Run

26.30. Solid workout, great day. The OHS were by far the toughest part of this. After not doing them for so long they just did not feel good at all.

-Rest 10 minutes then...

-Max Effort Sled Push @ 300# - I made it down the entire track (about a city block) without stopping, huge effort. Felt rough. Really fun day in the gym.

9/20/13

Further complete rest.

9/19/13

Much needed complete rest.

9/18/13

Today was a great workout.  Snatching felt tens times better than last week. I'm pretty stoked how much stronger I felt. The metcon was okay, my kipping pull-ups still suck. They have been weak since I go back, but I went as hard as possible.

EMOM - 20M - 1 Power Snatch
5 minutes - 135#
5 minutes - 155#
5 minutes - 175#
4 minutes - 180#
1 minute - 185#
-Last week I hit 175# for a max single squat snatch. These felt a world easier than last week. It's interesting how fast this is coming back.

Front Squat - 10, 10, 5, 5, 5, 5  - 135#, 185#, 235#, 205# x 3
-Could have kept going up after 235#, but went back down to focus on form. My knees were coming in quite a bit on 235#.

Rest 5 minutes then...

3 RFT:
400m Run
20 Pull-ups
10 SDHP (95#)

10.37.

Rest 5 minutes then...

3 Sets:
Band Pull-Aparts x 12
Lung Split Jumps x 10 (focusing on speed/technique in the split)

9/17/13

Today was a fun workout. I'm pretty sore from yesterday, but once I got rolling I felt pretty good.

4:00 AMRAP:
500m Row
10 Burpees-over-bar
20 Toes-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders

Rest 3 minutes...

6:00 AMRAP:

500m Row
10 Burpees-over-bar
20 Toes-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders

Rest 3 minutes:

For Time:

500m Row
10 Burpees-over-bar
20 Toes-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders

17 Shoulder-to-Overhead
30 Shoulder-to-Overhead
9.09.

Solid conditioning, I felt pretty good. The shoulder-to-overhead were by far the most challenging movement of this workout.

Rest 5 minutes then...

100 Med-ball Twists (20#)
-65/15/20

9/16/13

Today was awesome. I had a really fun time training today.

Back Squat - 10,10,10, 8, 5, 3 - 135#, 185#, 225#, 265#, 295#, 315#
-This is my first time back squatting since back, it felt really good.

Rest 10 minutes then...

'Linda' (with dumbbells)
10,9,8....1
Dead-lift (100# x 2)
Bench Press (75# x 2)
Clean (50# x 2)

29.44. Solid workout, the bench press was the toughest part of this. Really fun and challenging session. Pumped to train tomorrow!

9/14 and 9/15

Complete rest.

9/13/13

Today was a pretty fun day. My gym owner opened up another location that is not a crossfit affiliate, but is a similar style of training. The gym has a more endurance themed approach to crossfit. I went there today with a buddy of mine and did the workout off their board. It was really fun.

4 RFT:
500m Row
50 Wall-ball Jump Overs
20 Wall-ball Burpees
100m Broad Jump

29.04. Very aerobic, a fun workout.

9/12/13

Today was a very solid day of training. It was very simple, but demanding. Today was also very humbling. My lack of fitness was thoroughly exhibited. This was the slowest 'Karen' I've done in many years. I'm excited to get my conditioning back to where it should be.


-Max Pull-ups: 35 (did not butterfly any of the reps)

Rest 3 minutes then...

'Karen'
150 Wall-balls

7.08 (PR 5.13 from February)

Rest 5 minutes then...

2 Mile TT:
15.49. Rough after 'Karen'.

9/11/13

Today was a great session in the gym. My chest is still extremely sore from Sunday; otherwise I feel great. Today was the first time I've done squats with weights, felt decent though. Didn't go anywhere near maximal effort on the lifting.

High-hang Power Snatch - 7 Sets of 3 - All sets at 145# or less

Snatch Grip Dead-lift - 3 sets of 5 - All sets at 205# or less 

Front Squat - 5 x 5 - 185# x 1, 205# x 2, 225# x 2 

Rest 10 minutes then... 

'Wittman'

7 RFT:

15 KB Swing (53#)

15 Power Clean (95#)

15 Box Jumps (24")

20.18. This workout definitely taxed me. The last few rounds were really broken up.

Rest 5 minutes then...

2 x 10 - Glute-Ham Raises (blue band assisted) - these hurt like hell!

 Overall a solid session in the gym, excited to train tomorrow! 

9/10/13

Complete rest

9/9/13

Today was a solid day in the gym. I went through a bunch of O-lifts at light loads, focusing on speed and technique. Snatch last week felt good and everything today felt great. Excited to go for some heavier weights in the near future and get back to a real training cycle. The metcon today went well, I wasn't expecting to PR given my current shape, but I went as hard as I could.

High-hang Power Snatch - 7 sets of 3 - All sets at 135# or less
High-hang Power Clean - 7 Sets of 3 - All sets at 185# or less
Snatch-Grip Dead-lift - 3 Sets of 5 - All sets at 205#
Split Jerk (from rack) - 5 sets of 3 - All sets at 175# or less

Rest 3 minutes then...

'Jackie'
For time:
1000m Row
50 Thrusters (45#)
30 Pull-ups

7.35. The last time I did this was 6.49 on May 13th of this year. I came off the rower in 3:37. Today I did not get the thrusters unbroken, had to go 30/20. Pull-ups were 10/5/5/10. I really need to get my kipping pull-ups back, but lungs felt decent overall today. I need some rest, but excited to train the rest of this week!

Rest 5 minutes then...

12,10,10 - Barbell Weighted Sit-ups (on a bench, feet anchored to 2 70# KBs) - 45#, 75#, 75#

9/8/13

Today was a really fun session. I worked out by myself during open gym hours and I've been wanting to hit 'Linda'. I actually had to scale the bench press back, so I in fact did not do the WOD RxD. It was still extremely taxing. I've done this in the past with a spotter for the bench, didn't have one today though. 

10,9,8...1 

Dead-lift (275#) 

Bench Press (165#) 

Squat Clean (135#) 

35.02. The bench press was a huge limiting factor in this effort. Really great workout though. I can't wait to do this again in a few months and dominate it. Pumped to train tomorrow! 

9/7/13

Complete rest.

9/6/13

Today was a decent session. I felt recovered, the metcon really got my lungs going. This workout felt brutal.

Snatch - 2,2,2,2,1,1 - 135,135,145,155,165,175# (previous PR 212#)
-There was more there, I was surprised how good these felt. Not as bad as I thought it'd be. I'm excited for more snatching soon.

Rest 10 minutes then...

10,9,8...1
Squat Snatch (95#)
Pull-ups

12.22. Rough on the lungs. That was painful. Overall a very simple and solid day in the gym.

9/5/13

Decently sore in my traps/shoulders. Took complete rest today.

9/4/13

Another really simple day in the gym, felt extremely weak on the shoulder press, but the WOD felt decent. Lungs/toe-to-bar felt good. I'm getting more and more excited to get back in real shape.

Shoulder Press - 5,3,3,2,1 - 115,135,135, 145, 150#
-There was probably a little more there, but I was crunched for time. Previous PR on this lift is 185#.

Rest 5 minutes then...

5 RFT:
10 Shoulder-to-Overhead (135#)
200m Run
10 Toe-to-bar

10.50. Everything unbroken except the last set of S2O; had to go 6/3/1. Lungs are feeling much better, felt lighter on my feet running than I have in a long time. Getting to feel more in shape is a great feeling. I can't wait to actually PR something. It's probably still a ways off, but whatever, I'm still excited.

9/3/13

Felt really good today, legs still a little sore from the wall-balls on Saturday. This is the first workout I didn't feel exhausted after since OCS ended. I don't know why the gym programmed 20 inch box jumps for males, but I just did what was on the board. Pumped to train tomorrow.

3 RFT:
500m Row
12 Dead-lifts 205# (bodyweight)
20 Box Jumps (20")

-9.10. Solid workout, got my lungs going really good.

Rest 5 minutes then...

3 x 15 GHD Sit-ups.

9/1 & 9/2

Complete rest.