Thursday 17 November 2011

Workout of the Day
Three sets of:
Bench Press x 8-10 Reps
Rest 60 seconds
32/24 kg Kettlebell Swings x 15 reps
Rest 60 seconds;
and then,
Complete as many rounds and reps as possible in 15 minutes of:
185/135 lb Deadlift x 9 reps
Hand Release Push-ups x 12 reps
24/20″ Box Jumps x 15 reps


Bench Press weight was 185p (able to complete ten reps with one or two more left in the tank)

Tuesday 11 November 2011

Morning WOD:
4x1:00m run for max distance with 2:00 min recovery between runs


Afternoon WOD:


Five sets of:
Deadlift x 5-7 reps @ 31X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes


Did the deadlifts at 225/275/275/275/275 and the box jumps at 30 inches

Monday 14 November 2011

Workout of the Day
Take 15 minutes to build to a heavy, but not 1-RM, Thruster;
and then,
“Fran”
Complete rounds of 21, 15 and 9 for time of:
Thrusters (95/65 lbs.)
Pull-Ups


Results:  Built up to a near form perfect 185p thruster in about 7 min, but then stopped there because I think any more and form would of suffered.  Then 6:36Rxd on Fran (fighting the flu so took this nice and easy)

Thursday 10 November 2011

Strength Testing
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

Perform the following reps and percentages of 1 RM at 285p
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Conditioning Test
Complete as many Burpees as possible in 3 minutes.

Tuesday, 11 November 2011

PART ONE
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes

The following Back Squat sets were based on my 1RM of 300 pounds:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM - retested at 300 pounds

Rest between 8-10 minutes between your last back squat and Part Two, but leave the weights on the bar when you finish, you’ll come back to this.

PART TWO
One Set for Max Reps:
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.  (Completed 5 reps at 85%)

Friday, 04 November 2011

Morning WOD:
1 Hour BJJ

Crossfit Afternoon WOD:
Front Squat: based upon previous 1RM of 245p
1.  1 set at 50% of 1RM x 5 reps: 125p
2.  1 set at 75% of 1RM x 3 reps: 185p
3.  1 set at 85% of 1RM x 1 rep: 210p
4.  1 set at 90% of 1RM x 1 rep: 220p
5.  Test 1RM 245P
6.  Established new 1RM of 285p

rest then:

4 Rounds:
30 sec max distance Row
30 sec rest

1.  176m
2.  167m
3.  154m
4.  160m

Thursday, 06 October 2011

Strength: Establish 1RM Push Press maintain 90% good form
205p

WOD:
21 Burpees
21 Pullups
400m run
15 Burpees
15 Pullups
400m run
9 Burpees
9 Pullups
400m run

3x15 GHD situps

Saturday, 01 October 2011

GYM WOD:


With a 3 minute running clock complete as many rounds and reps of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
At the conclusion of the first 3 minute round, everyone will rest for 3 minutes before repeating for a total of 5 sets.
Begin your next set exactly where you left off.


4 rounds plus 30 reps, RXD

Friday, 30 September 2011

Morning WOD:
4x800 with 1:1 rest
(3:17, 3:23, 3:19, 3:35)
then
400m run backwards

Afternoon WOD:
Wendler Back Squat 5x3 (65%, 75%, 85%)
208p-240p-265p (scaled down a little on the last set)
then
21-15-9
HSPU
Ring Dips
Pushups

9:20

(Had to scale the HSPU in the second round to keep intensity)

Thursday 29 September 2011

Morning WOD:
1 hour Brazilian Ju Juitsu

Evening WOD:

Wendler Strength for the Press (65%/75%/85% of working 1 RM)
5x3:  120p-139p-157p

rest

4 Rounds for time:
400m run
30 Kettlebell Swings at 1.5 Pood
30 Pullups

Time: 26:10

Thursday, 27 September 2011

Morning WOD:

4x300m sprint with 300m recovery between each sprint:
     1.  43 seconds
     2.  46 seconds
     3.  47 seconds
     4.  55 seconds
Finish with 400m run backwards

Afternoon WOD:
3x5 Hang Power Snatch (working up to a heavy weight with 80-90% good form) @ 115p.  Did each set without letting the floor touch the ground.  Not heavy, but was able to 5 reps each time without putting the bar down and keeping good form.

rest

21-15-9
135p Cleans
Ring Dips

Time: 9:20.  This was a 1 min increase from my previous time, however, I do not mind as this was essentially my third workout of the day, with this morning's 400m run backward killing my legs, particularly my quads which were smoked in this workout.  Also, about halfway through I remembered to fire my butt and hamstrings, which helped a little, but quads still so smoked from the morning.

Volume work on pushups with goal of doing 100 pushups in a row.

Tabata situps.

Comments:  After this morning sprinting, running backwards, and this afternoon's wods, my quads are smoked.

09 August 2011

Morning:

4x800 with rest being half of the 800m time: (3:28, 3:30, 3:38, 3:35)
rest 3 min
400m run backwards

Rest 3+ hours

Afternoon:

1 Hour Muay Thai

8-18-2011 WOD (Strength Periodization)

Morning (Conditioning):

5x300m, rest interval was 100m walk to start.  Times:  43.0, 51.0, 53.0, 55.0, and 1.00

rest 3+ hours

Afternoon (Strength Progression)

Deadlift 3x3:  405p
Bench Press 5x5: 236p
Pullups 3x75% of previous rep numbers from 8-16-2011:  12-7-7
Tabata Situps
Pushup work