Friday 8.31.12

Warm Ups:
- Dynamic Mobility Drills
- Burgener Warm Up with Bar

Strength:
Power Clean 5x3 adding 5 lbs to the last workout:
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 290x0,1- Finally hit 290 again!
- Work Sets:  250x 5x3- These were pretty tough, and I'll probably start taking 2.5 lbs jumps from here instead of 5 lbs.

Conditioning:
9 Rounds for time of:
- 5 Thrusters @ 135
- 5 Chin Ups
- 5 Burpees
Time:  13:51

The chin ups were supposed to be strict but after round 2 I found that they still hurt my injury too much so I switched to kipping.  This is a brutal combination of movements that feature the two that always slaughter me no matter what:  thrusters and burpees.

Thursday 8.30.12

Warm Up:
- Dynamic Mobility Drills
- Samson Stretch

Strength:
High Bar Back Squats 3x5 adding 5 lbs to last week:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 345x1
- Work Sets:  290x 3x5

Bench Press 3x5 adding 5 lbs to last week:
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1, 275x0
- Work Sets:  235x 3x5, 185x11

My bench press continues to be terrible due to my neck injury.  I was able to increase in weight and reps today but it wasn't pretty.

Conditioning:
Skipped due to pain in my right pec/arm/shoulder.

Wednesday 8.29.12

Rest Day

Tuesday 8.28.12

Warm Up:
- Dynamic Mobility Drills

Strength:
Deadlifts 1x5 adding 5 lbs from last week, then max reps at body weight in 1:00:
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 465x1
- Work Set:  395x5, 245x 26 (21 straight, then 5 more all sumo style)

Ring Rows 3x20 with feet elevated to same height as the rings:
- Set 1: 10,5,3,2
- Set 2:  8, 5, 5, 2
- Set 3:  8, 6, 6

Conditioning:
Find 3rm Box Jump:  
- 39.5" for 3, 43" for 1

Then,
As Many Rounds as Possible in 8:00 of:
- 5 Power Clean to Push Presses @ 155
- 5 Ring Dips
Score:  5 rounds and 1 ring dip into round 6.  Locking out dips on my injured side was not happening today very easily.  I was hoping for a round a minute.  Next time.

Monday 8.27.12

Warm Up:
- Dynamic Mobility

Strength:
Box Squat 1rm for the day:
- 45x5, 135x4, 225x3, 315x2, 380x1

Shoulder Press 3x5 adding 2.5 lbs to last workout:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 210x0
- Work Sets:  177.5x 5, 4, 3, 3- I'm going to keep the weight here next week.

Conditioning:
8 Rounds of:
- 3 box Squats at 320
- 25 Yard sprint starting from prone
- 2:00 rest between rounds.
Score:  All rounds completed as rx'd

Sunday 8.26.12

Rest Day

Saturday 8.25.12

Warm Up:
- Dynamic Mobility

Strength:
Farmers Walk- 30 Yards out and back:
- 65x 60 feet no drops
- 115x 60 feet no drops
- 165x 60 feet no drops
- 215x 60 feet with one drop

Conditioning:
Complete for as many reps as possible:
- Tababta Sledgehammer (20 lbs sledge hitting a large tire)
- Tabata Burpees
- Tabata Sledgehammer
Score:  I did 220 reps which is 4 better than last time.

Friday 8.24.12

Warm Up:
- 500m Row
- GHD Sit Ups
- Hip Extensions
- Double Unders

Strength:
Strict Chin Ups 3x Max Reps:
- Body Weight x 8, 8, 7

Power Clean 1rm for the day:
- 45x Burgener Warm Up, 95x5, 135x4, 185x3, 225x2, 275x1, 290x0,0,0

Conditioning:
Every Minute on the Minute for 15:00:
- 2 Power Cleans @ 250
- 10 Double Unders
Score:  All rounds completed

My first few sets were ugly but my power cleans got better the farther I got into it.

Thursday 8.23.12

Warm Up:
- Dynamic Mobility while coaching class

Strength:
High Bar Back Squat 3x5 adding 5 lbs from last week:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 340x1
- Work Sets:  285x 3x5

Bench Press 3x5 adding 5 lbs to last week:
- Warm Ups:  45x5, 95x4, 135 x3, 185x2, 225x1, 275x1
- Work Sets:  230x 3x5
- Extra Set:  185 for max unbroken reps.  I got 8.  My right triceps are still really weak from my injury.  Hoping to use some hi rep training on bench day to to help rehab it.

Conditioning:
10 Rounds for time of:
- 100-yard sprint (50 out and back)
- 15 Hollow Rocks
Time:  11:28

Wednesday 8.22.12

Rest Day

Tuesday 8.21.12

Warm Up:
- 500m Row
- Dynamic Mobility

Strength:
Axle Deadlifts 1x5 adding 5 lbs to the last workout:
- Warm Ups:  45x5, 135x5, 225x4, 315x3, 405x2, 460x1
- Work Set:  390x5
- Max Reps at 245 in 1:00:  26- Hamstrings were fried.

Conditioning:
5 Rounds 2:00 rounds with :45 rest of:
- 4 Power Cleans @ 185
- Max Reps of 45 lbs plate slams to finish the 2:00 round
Score:  I completed 121 plate slams (23/24/24/25/25)

Extra Strength:
3 Rounds of Max Handstand Holds against a wall with 3:00 rest:

- 1:00
- 1:00
- 1:00
I was supposed to do these before the conditioning but I forgot.

Monday 8.20.12

Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Reverse Hypers

Strength:
Box Squats 3x5 adding 5 lbs to last workout:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 375x1
- Work Sets:  315x 3x5-  Finally back to 3 plates!

Shoulder Press 3x5 adding 2.5 lbs to last workout:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 205x1
- Work Sets:  175x 3x5

Conditioning:
7 Rounds for time of:
- 7 KB Snatch Left Hand (70 lbs)
- 7 KB Snatch Right Hand
- 7 Strict Pull Ups
Score:  19:26.  I did the first 3 rounds as prescribed, but rounds 4-7 I did most strict but kipped a few.  Strict pull ups are one of the movements that really hurts my arm on my injured side, so I just did as many pain free reps as possible.  All snatch sets were unbroken.

Sunday 8.19.12

Rest Day

Saturday 8.18.12

Warm Up:
- Dynamic Mobility Drills
- Bear Complex:  45x5, 95x4, 135x3, 185x2, 225x1

Conditioning:
3 Rounds of:
- 5 reps of The Bear Complex @ 135 (power clean, front squat, thruster, back squat, back thruster)
- 1 300-yard shuttle (6 lengths of 50 yards)

All work must be done in 2:00 with a 3:00 rest.  My slowest round was 1:55, and my fastest round was 1:46. I finished all 3 rounds under 2:00, but it was tough.

Friday 8.17.12

Warm Up:
- Dynamic Mobility
- Burgener Warm Up
- Double Unders

Strength:
Power Clean 5x3 at 2.5 lbs over last workout:
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 290x0
- Work Sets:  247.5x 5x3

Conditioning:
5 Rounds for Max Reps of:
- Strict Chin Ups
- Push Press @ 185
Score:  I did 31 reps of each movement, 62 total.

Thursday 8.16.12

Warm Up:
- Dynamic Mobility Drills

Strength:
High Bar Back Squats 3x5 adding 5 lbs to last workout:
Warm Ups:  45x5, 135x4, 225x3, 295x2, 335x1
Work Sets:  280x 3x5

Axle Bench Press 3x5 adding 5 lbs to last workout:
Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1, 275x1
Work Sets:  225x 3x5

Conditioning:
For Time:
- Sprint 1/2 Gasser (53 yards out and back, 106 total)
- 20 DB Hang Cleans @ 40 lbs
- 5 Sandbag Slams @ 70 lbs
- Sprint 1/2 Gasser
- 15 DB Hang Cleans
- 10 Sandbag Slams
- Sprint 1/2 Gasser
- 10 DB Hang Cleans
- 15 Sandbag Slams
- Sprint 1/2 Gasser
- 5 DB Hang Cleans
- 20 Sandbag Slams
- Sprint 1/2 Gasser
Time:  10:31.  The Sprints were SLOW.  Legs were smoked on this one.

Wednesday 8.15.12

Warm Up:
- Dynamic Mobility Drills

Conditioning:
- 10x 200m Sprints with 1:30 rest

I didn't time the runs, I just went all out each time.  The sprints were done at the gym so I ran 100m out and back rather than 200m consecutive.  I think the effect is different due to decelerating, stopping, pivoting, and accelerating again in the middle of the run.

Tuesday 8.14.12

Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Reverse Hypers
- Jump Rope

Strength:
Axle Deadlifts 1x5 adding 5 lbs to last week:
Warm Ups:  45x5, 135x4, 225x3, 315x2, 405x1, 455x1
Work Set:  385x5

Pull Ups 3x max reps with 3:00 between sets:
- 8, 7, 6- These are pathetic right now, but at least I was able to get more than 5.

Conditioning:
5 Rounds for Time of:
- 10 Yard Bear Crawl (10 yards out and back)
- 3 Axle Deadlifts @ 315
- 10 Burpees with lateral jump over the bar
Time:  9:21

My arm definitely hurt during the bear crawl, but not so badly that I couldn't do it.  Everything else felt fine, but I was REALLY feeling the sled pushes from yesterday in my legs.  I need to do more of those so they don't tear me up so much.

Monday 8.13.12

Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Hip Extensions
- CFFB Warm Up

Strength:
Box Squats 3x5 adding 5 lbs from last week:
Warm Ups:  45x5, 135x4, 225x3, 315x2, 370x1
Work Sets:  310x 3x5

Shoulder Press 3x5 same weight as last week:
Warm Ups:  45x5, 95x4, 135x3, 185x2, 200x1
Work Sets:  172.5x 3x5

Conditioning:
4 Rounds for Time of:
- 5 Burpees
- 25 yard sled push @ 225
- 10 KB Swings @ 70 (Russian)
- 25 yard sled push
Time:  10:33

Sunday 8.12.12

Rest Day.  Spent the day turning 35 and getting old.

Saturday 8.11.12

Rest Day.  I spent the day helping judge the events at CrossFit Football's "Occupy Strength" event held at CrossFit One World.  It was a long day, but fun to see some serious weight getting lifted.

Friday 8.10.12

Warm Up:
- Dynamic Mobility Drills

Strength:
Power Clean and Jerk 1rm for the day:
- 45x Burgener Warm Up
- 95x3
- 135x2
- 185x1
- 225x1
- 275x1
- 285x0,1 (power clean only)

Conditioning:
For Time:
- 9 Power Clean and Jerks @ 250
- 1 Gasser (4x53 yard shuttles, 212 total)
- 6 Power Clean and Jerks
- 1 Gasser
- 3 Power Clean and Jerks
- 1 Gasser
Time:  11:37

The weight for the power clean was not bad, but the jerks were a little shaky going overhead with my neck injury.  I didn't miss any reps, though, just took a few extra seconds of rest to keep from getting hurt worse.

Thursday 8.09.12

Warm Up:
- Dynamic Mobility Drills. 

Strength:
High Bar Back Squats 3x5 adding 5 lbs to last workout:
Warm Up Sets:  45x5, 135x4, 225x3, 290x2, 330x1
Work Sets: 275x 3x5

Axle Bench Press Warm up for the conditioning:
- Warm Up Sets:  45x5, 95x4, 135x3, 185x2, 225x1, 270x1,1,1

Conditioning:
12-9-6-3 Reps for time of:
- Axle Bench Press @ 220 lbs
- Weighted Chin Ups @ 25 lbs
Time:  14:31

I used the axle for the bench press because I recalled an old power lifting article talking about how the axle was easier on the wrists, elbows and shoulders.  It has something to do with the ability to grip the bar and the distribution of the weight in your hands.  It felt pretty good, no pain, and I was able to make the scheduled 5 lbs increase with ease.  I'm going to stick with it for a while.

Wednesday 8.09.12

Rest Day.  Also had a minor back surgery (out patient only) to remove a cyst in my mid back.  We'll see how that affects my workouts the rest of this week.  I'm falling apart.

Tuesday 8.07.12

Warm Up:
- 500m Row
- Dynamic Mobility Drills

Strength:
Axle Deadlifts find 5rm:
- 110x5
- 160x5
- 200x5
- 250x5
- 290x5
- 340x5
- 380x5- These are tough on the grip, and I'm going to do them for a while instead of regular deadlifts.  This should help keep the weights lower to not hurt my arm, and also allow me to train my grip.

GHD Sit Ups:
- 7 sets of 5

GHD Reverse Hypers:
- 7 sets of 5

Conditioning:
Sprints:
- 5x 10 yard sprints
- 5x 20 yard sprints
- 2x 40 yard sprints- only resting long enough to walk back to the starting line.

As Many Reps as Possible in 8:00 of:
- Strict Pull Ups
- Push Ups
Score:  I did 81 reps (27 pull ups and 54 push ups).  Both of these movements hurt my arm a bit so I just decided to do as many pull ups as I could before the pain started, then do double that number of push ups.  I never go more than 5 pull ups in a set.  Depressing...

Monday 8.06.12

Warm Up:
- Dynamic Mobility Drills

Strength:
Box Squats 3x5 @ 5 lbs more than last workout:
Warm Ups:  45x5, 135x4, 225x3, 315x2, 365x1
Work Sets:  305x 3x5

Shoulder Press 3x5 @ 2.5 lbs more than last workout:
Warm Ups:  45x5, 95x4, 135x3, 185x2, 200x0
Work Sets:  172.5x 4, 4, 4, 3- I'm going to keep the weight here next week

Conditioning:
5 Rounds for Time of:
- 5 KB Swings @ 70
- 5 Burpees
- 25m Sprint
- 5 KB Swings
- 5 Burpees
- 25m Sprint
- :30 Sprint
Time:  7:56.  I was moving slow today and everything felt heavy.  I think it was due to my late night 5k last night. 

Sunday 8.05.12

Rest Day from lifting but I did run a 5k in 26:45.  Not fast by any means but faster than last week.  My goal with running is to be decent at the 5k distance and able to go longer if needed, but all without affecting my weightlifting.

Saturday 8.04.12

Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Back Extensions

Strength:
Push Jerk 1rm for the day:
- 45x5
- 95x4
- 135x3
- 185x2
- 225x1
- 255x1- Stopped there as the lockout on my right side was getting sketchy because of my injury.

Conditioning:
Part 1:  As Many Rounds as Possible in 12:00 of:
- 5 Push Jerks @ 185
- 10 Push Ups
- 15 Back Extensions
Score:  I completed 6 full rounds plus 5 jerks and 2 push ups.  This was around 2 rounds less than my best ever at this one, which was because my push ups were terrible due to my tricep nerve injury.

Part 2:
- 4x 800m Runs with 3:00 rest periods.
Score:  I didn't actually time my runs, just my rest periods.  I made sure to run each interval as hard as possible however, which wasn't very hard due to just completing a weight circuit not 5 minutes before.

Friday 8.03.12

Warm Up:
- 500m Run
- GHD Sit Ups
- Reverse Hypers
- Samson Stretch

Strength:
Power Cleans 5x3 adding 5 lbs to last workout:
Warm Ups:  45x Burgener warm up, 95x5, 135x4, 185x3, 225x2, 255x1, 285x0
Work Sets:  245x 5x3- Finally back up to body weight on this lift.

I stopped after the power cleans today because my arm was hurting.

Thursday 8.02.12

Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Hip Extensions

Strength

High Bar Back Squats:
Warm Ups Sets:  45x5, 135x4, 225x3, 290x2, 330x1

1rm Box Jumps:
I worked up to 39 inches, which is WAY under my best.  Tightness in my back from my injury combined with tightness in my hamstrings from intervals yesterday made pulling my knees high enough to land a max box jump nearly impossible.

Conditioning:
8 Rounds of:
- 3 Back Squats @ Body Weight (245)
- 3 Box Jumps at 65% holding a 26 lbs kettlebell in each hand (25.5 inch box)
- 1 40-yard sprint
Score:  There really is no score, except to complete it as rx'd.  Each movement was meant to be explosive, rest was kept to minimum, and I just moved with purpose between each station.

Wednesday 8.01.12

Rest Day from Lifting so I hit the track and did:

- 10x 200m Sprints with 2:00 rest.

I did not like this workout at all, which means I need to do them more often.