3.30.2013 – Crossfit

March 30, 2013

Lift:
Front Squat – 5×155, 175, 195 (PR)
  KB swing – 2×12@36kg
Sweat:
6 rounds:
6 Dumbbell Snatches / arm @ 45 lbs (could have gone 50)
Sprint 100 meters

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3.28.2013 – Crossfit

March 28, 2013

Lift:
Zercher Squats
5x 125, 135; 3 x 145
Sweat:
Partner Volume Chipper, for time:
200 Anchored Sit Ups
100 Burpees
Row 1K

14:10 – partnered with Sid for even split.  Carl and I went simultaneously.

3.26.2013 – Crossfit

March 28, 2013

Lift:
SA KB Clean & Push Press

Sweat:
Kettlebell Clean & Push Press
6 Sets:
Continuous reps for 45 seconds, Left arm
Continuous reps for 45 seconds, Right arm

If the kettlebell touches the ground, asses a 20 swing penalty to be performed after the WOD

Used a 16kg kettlebell.  Hard on the forearms.  No penalties

3.21.2013 – Crossfit

March 21, 2013

Lift:
SA KB Clean & Push Press

3×5 @ mix of 20kg and 16kg.  As before – need to focus on left arm overhead lifts.
 
Sweat:
Partner WOD
10-9-8-7-6-5-4-3-2-1
Burpees
Ball Slams

8:43 @ 25lbs.  With Patrick.  Smoker.

3.19.2013 – Crossfit

March 19, 2013

Lift:

  • Deadlift:  2×5@275
  • Lunges:  3×8 @20kg

Sweat:
5 Rounds for load:
5 Push Jerks
5 Front Squats
 
Rest ~3 min b/t sets

95, 115, 125, 135, 125

3.16.2013 – Crossfit

March 17, 2013

Lift:
Barbell Press
6-6-6-6

95, 85×3
 
Sweat:
3 Rounds
1 minute on, 1 minute off:
Row (calories)
Burpee Box Jumps
Double Unders

No idea what my numbers were.  Good workout, though.

3.14.2013 – Crossfit

March 17, 2013

Lift:
Weighted Pull Ups
3-3-3-3-3
First pullups since cortisone shot.  Started to flare up again.  Not good. 

Sweat:
21-15-9
Dumbbell Thrusters
Knees to Elbows

30lbs.  Had absolutely nothing today. 

3.12.13 – Crossfit

March 12, 2013

Lift:
SA KB press – 5/3/3/5 @ 20kg

Batwings – 3x30seconds at 40lbs
 
Sweat:
1 minute on, 1 minute off for 7 cycles:
AMRAP
8 Ball Slams
12 KB Swings

25lb ball/32kg kb – 193 total reps.

Definitely traded speed for power on the kb swings.  32kg is heavy.

3.9.2013 – Crossfit

March 9, 2013

Lift:
Deadlift 2×5 at 275, 285 (PR)
 
Sweat:
4 Rounds
Kettlebell Swings
Butcher Sled Pushes / Sprints

Sled had 90lbs.  KB:  Started at 32kg, dropped to 24 after first round.  No idea how many.

Paired with Joe.  Absolutely brutal workout with the sled.

Notes:  Back felt a little sore, but not real pain.  Expect everything will feel great in another 24 hours or so.

3.8.2013 – ISSA PT

March 8, 2013

Went to see Adam Weaver at Issa PT.

Hamstring just a pull.  Basically prescribed rolling, stretching.

Assessed neck and back.  Said everything is coming along better than should be expected.  Will work to recover more neck mobility.  Did dry needling of trigger points in back – definitely felt the muscles twitch.  Sore afterwards for about 24 hours, but not the same kind of pressure – more like recovering from a cramp.