12.30.2013 – Crossfit

December 30, 2013


Deadlift:  5×3

275×4, 295


AMRAP 10 minutes

5 ring rows (subbed for 3 pullups)

6 squats (135lbs, cleaned to start)

3 lateral burpees

Six rounds.  Cleaning the squats was as much a limiting factor as anything.


12.26.2013 – Crossfit

December 26, 2013

Push Press

105, 115, 125, 135 (failed on last rep)

4 Rounds:
Row 250 meters
1 Sled Push (high/low)
Rest as needed b/t rounds

Sled weights:  150, 90, 90, 140

12.23.2013 – Crossfit

December 23, 2013

Hang Power Cleans

Worked up to 125.  Really am not good at those.  Right elbow feels absolutely fine, left a little gronky.
Front Squats (bwt)
Run 300 meters

8:14.  Went 185 on squats – Josh credited Rx, but that’s 10 short of bodyweight.  Did the first set of 12 unbroken, had to break the 9 into six and 3.  Last six unbroken.  Last rep in each case was a dog – hard to keep the breath in and the spine erect when you’re gasping for breath.  Was in the barefoot shoes instead of the weightlifting shoes, so that’s kind of cool.

12.21.2013 – Crossfit

December 21, 2013

Snatch Grip Deadlift
  Three sets at 215, I think.  Grip strength gets you on these.

Double KB Cleans
200m run between sets

Did swings instead of cleans to save the elbows.  28kg.  10:45 or so.  Managed to do all sets unbroken.

12.19.2013 – Crossfit

December 19, 2013

Front Squat
8 Rep Max (go up from last wk)

Hit 205 for 8RM.  Very happy with that.
2 Rounds
1 min: Heavy Ball Slam
1 min: Rest
1 min: Row for (Cal)
1 min: Rest
1 min: DB Snatch
1 min: Rest
1 min: Burpee Box Jumps

Scored something like 220.  25 lb ball, 35 lb dumbell for snatches (which is light, but elbows)

12.17.2013 – Crossfit

December 17, 2013

Push Press
work up to a heavy set of 10, then keep same weight for all subsequent sets

Honestly don’t remember what weight – maybe 125?  It was a little light, though – the set of 10 scared me off.
5 Kettlebell Swings
10 Single Unders
10 Kettlebell Swings
20 Single Swings
15 Kettlebell Swings
30 Single Unders
20 Kettlebell Swings
40 Single Unders
20 Kettlebell Swings
AMRAP 7 minutes
5 Double Unders
5 Kettlebell Swings
10 Double Unders
10 Kettlebell Swings
15 Double Unders
15 Kettlebell Swings
20 Double Unders
20 Kettlebell Swings
25 Double Unders
25 Kettlebell Swings

28 kg kb.  Made it to 25.  DUs were a disaster

12.14.2013 – Crossfit

December 14, 2013

Snatch Grip Deadlift
Probably around 215 again.  Don’t remember.
EMOM 14 minutes:
7 Dumbbell Hang Full Cleans
12 Dumbbell Snatch (total)

Went with 35 lb dumbells, which was a bit heavy.  This was an asskicker.  You basically got a point every time you didn’t finish a round in a minute.  I had five points, which was relatively high.  Smoker – the hang full cleans were just brutal.

12.12.2013 – Crossfit

December 12, 2013


OHP:  3×5 @85lbs.  First OH lift in a while, and it showed.  Had a set of 5 @ 95lbs, couldn’t finish last rep.

Ring rows:  Did three sets of five ring rows.  Elbows didn’t complain.  I was aware of them at the end, but no pain.  Excellent.

3 Intervals, each for time:
Row 1000 Meters
Rest ~4 minutes
Row 500 Meters
Rest ~2 minutes
Row 250 Meters

Don’t remember times.  Something like 3:43/1:53/:52.  Beat Patrick, though, so that’s nice.  Took more out of me than I expected.

12.10.13 – Crossfit

December 10, 2013


Front Squats

Actually a nice way to taper off the Russian squat cycle.  Did the reps at 195 (80%).  Not at all difficult.

5 Rounds:
:40 seconds Ball Slams
Rest 20 seconds
:40 secs KB Swings
Rest 20 seconds

1 minute Rest b/t rounds

25 lb ball, 24 kg bell.

12.7.2013 – Crossfit

December 8, 2013

Culmination of the russian squat cycle

Warmed up with a 500m sprint on the rower:  1:37, I think

Normal warmup sets.  First 1RM was 230.  Second 245.  Felt good and strong on both lifts.  Attempted and failed at 255.

In retrospect, and after discussion with Josh, I wasn’t getting my hips forward fast enough coming back up.  Could feel things go soft at the bottom.  With the first two attempts, was able to stiffen up – apparently by bringing my hips/ass forward to get my spine vertical again, and power through with no problem.  On the 255 attempt, I never got my hips forward, got stuck, and had to dump.

Objectively, I should be thrilled.  My target 1RM at the start was 230.  I hit 245, with ease.  But I’m mostly pissed at missing that lift at 255.  Which is silly.  I worked hard the last six weeks, and had an excellent result.

Not sure what to do next.  The elbows are, I think, slowly getting better.  I’m going to try focusing on overhead lifts for a couple of days to see how they respond – I’d like get the upper body caught up with the lower.

EMOM 12 minutes:
Odd: 1 lap Burpee Broad Jumps
Even: 20 H2H KB Swings

20kg KB, did 10 BBJ per lap.