Thursday July 31

Squat clean 6-5-4-3-2-1 165/115lb
1-2-3-4-5-6 Weighted pullups 45lbs
rest 2 min

Burpees 8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8Straight leg raises


Ahhh the 7am morning class. So i was working this one off about 4hrs worth of sleep so it took me a couple sets to get into a bit of a groove. For the squat cleans i used 135lbs for the 6-5 rep sets. then 155 for the 4rep set and 165 for the remainder. Not quite rx'd which eeks me but i was happy to wake up to get there. Part two was awesome because thats just a few less burpees i have to do today towards my burpee challenge. Anyways though have a good weekend all, dont do anything i wouldnt do.

Wednesday July 30

Pullup/Dip

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 10/1

inbetween each set of pullups and dips you will do 7 DL's@bw and 7 ab wheel rollouts.

This was a fun little wok out as always. The dips and pullups were nice to get through but the bitch was the deadlifts. My bodyweight was about 158 but since i worked with DC and he has now become a bit heavier we were deadlifting 170lbs. Not much else to say really except just Git Er Done!

Tuesday July 29

Front Squat3-3-2-2-1-1-1

Weight was 135lbs, 185lbs, 195lbs, 200lbs, 207 Failed, 205Failed, 200lbs

As many rounds in 10 minutes:

8-finger tip push ups 5-L pullups chest to bar 8-weighted situps feet anchored #30db behind the head 4-sandbag to shoulder power cleans 77lbs

Finished 5rounds plus the sandbags, the damn weighted situps were very slow but will be a fun new exercise for me to practice after class. I was just glad i didnt rip up my hands anymore than they already are today and im really starting to like these 7am classes.

Saturday July 26

20 Rounds: 1 Minute on, 1 Minute off

95 Clean and Jerk

Then Finish with

100Burpees
200 Double Unders

So this was a partner work out and I went with John. I managed to do 117 reps of clean and jerk in my 10rounds and John did 121. My forearms were burning and it felt like i had no grip strength left after this one. Was one of the very few work outs where i had water during the work out and couldnt wait until it was all done.

Thursday July 24

Deadlift 5-5-5-5-5 Weight was 225, 245, 275, 315, 342

3 sets of weighted pullups 35lbs Reps were 8, 6, 5

3 sets of weighted dips 45lbs Reps were 13, 9, 7

Worked out with DC and my homeboy Sterling on this one today. It was nice cuz me and Sterling are fairly close in Deadlifts although I will make sure i catch up to him one day. The last rep of the last set was the hardest but all and all I felt great throughout all of that. As for the chin ups i didnt use the 45lbs weight cuz i wanted to try and get a few extra reps where possible. I can somehow manage 37+ chin ups in a row but my power numbers drop off quickly for some reason. Something else to work on i suppose. And Ahhh the ring dips. I felt pretty good through those ones, this exercise is usually my go to and my chest wasnt overly sore from the day before so i managed to do alright. Anyways tho Im all updated now so Peace Out!

Wednesday July 23

Front squat 2-2-2-2-2

As many rounds in 10 minutes:
10 - walking lunges with a sandbag shouldered 77lb
2 - Mu's or 6 pullups /6 ring dips
10 - situps


I thought this was a fun one, Squat numbers were 135, 165, 185, 205, 215 (1rep)
Got up to the 215 but failed on the second attempt but i think that might be a PR for me with front squat so im not complaining. As for the 10minute blaster i got off 5rounds, but did at least 20rounds worth of failed muscle ups lol. They were not pretty and I struggled with them but it will just give me something to work on for the future

Tuesday July 22

12-11-10-9-8-7-6-5-4-3-2-1

Box Jump
DB Power Clean 45lbs
Pushups
Pullups
K2E

Time as Rx'd was 18:49. I wanted to try and keep up with Reilly but he flew threw this one and finished in 15something so it just wasnt happening. I actually jumped on the box instead of doing step ups which is a first for me in a really long time so that felt good at least.

Monday July 21

Row 500m @ 2 min pace 50 box step ups

Row 500m @ 2 min pace 20 hanging cleans 95/65lb

Row 500m @ 2 min pace 25 ring dips

3 Rounds 8 pullups 8 goblet squats 55/35lb 8 situps 8 pushup 8 K2E

All I remember from this is having just woke up from a nap and walking into crossfit and everyone was already going so I had to jump right on a rower still half asleep and have my heart rate go from zero to a 140 in 0.2seconds. Not fun at all but I did manage to get it all done.

Thursday July 17

5 Rounds

7 L Pullups
125m Row
7 Hanging DB power cleans 45lbs
10 SandBag Get ups

Did this one at 7am with very sore legs but managed to work my way through it. SandBags were definitely the hardest though

Tuesday July 14

7 Rounds

12 - Back squats loading is Body weight

12 - Ring dips

1 - Rope climb

I must say I was surprised at how easy i was able to climb the rope but not surprised in the slightest at how difficult the squats were. I had riley right on my ass the entire time pushing me to go faster so i really had to work. My body weight was 158lbs so i loaded 160 to the bar. Its now two days later and my legs still feel dead and the stairs in my house feel like they go on forever.

Monday July 14

7 Rounds

Snatch deadlift+Hang power snatch+OHS+Behind the neck pressrepeat this sequence 5x total

In between each round do 10 ab wheel rollouts

I used 86lbs for this work out and flew right through it. I was liking the OHS as i keep improving at them.

I ended up staying for the bootcamp work out as well which was a ladder

10-9-8-7-6-5-4-3-2-1 of

Pullups

Box Jumps

35lb DB snatch

Burpees

Nice short ass kicker that i managed to fly right through as well, my legs felt most tired of all

Saturday July 12

20 Rounds

5 -Power cleans 135/95lb

7 - Burpees

200m run

This was a partner work out, I went with Aimee and we managed to keep a good pace. I never got super tired but the run immediately followed by the burpees got my heart rate up real good

Thursday July 10

100 - Shoulder presses 95/65lb

Every time you put down the weight run 200m.

Sets went 20, 13, 10, 10, 10, 10, 13, 14

Shoulders felt like death for the next couple of days especially the right side. Nuff said

Wednesday July 9

5 Rounds
5 - Power cleans 155/100lb
5 - L Pullups (chest to bar)
12 - Single DB Bench press 75/40lb (6 per side)

3 setsRing dips 45/25lb

Felt decent throughout, the 155lbs was a bit too much so i scaled it down to 135. Was able to do 8,7,6 for ring dip reps

Tuesday July 8

As many rounds in 20 minutes:
5 - Deadlifts 225/135
10 - Pushups
10 - Single arm DB snatches 35/25lb
200m run

Finished 10 rounds exactly with 2 seconds to spare and had John hot on my ass the whole time keeping me honest of this one. Runs felt great and i think my jogging speed is slowly increasing.

Monday July 7

Warm Up 3 Rounds
5 Pullups
10 Pushups
15 Air Squats

3 Rounds
15 - B. Press @ 50% - 400m run
15 - B. Press @ 60% - 400m run
12 - B. Press@ 70% - 400m run

3 Rounds
15 - B squats @ 50% - 50 box step ups
15 - B squats @ 60% - 50 box step ups
10 - B squats @ 70% - 50 box step ups

Awesome leg work out today my numbers keep getting better,
Bench was 100lbs, 115, 145
Back Squat was 115, 135, 165

No problems with any of those weights i was able to go straight through on all sets

Saturday July 5

7 Rounds
5 Hanging power cleans 135/95
5 L pullups(chest must hit the bar)
12 Single DB push press @ 30% BW(6 per side)
10 Ab wheels

Not too terrible of a workout although i had to go down to 115lbs on the power cleans after the first round cuz i just wasnt feeling it

Thursdays WOD

500m row
50-box step ups
500m row
25-wall ball
500m row
25-k2e
3 Rounds
6-Power snatch-OHS-B.squat-good morning-push press
Loading 75lb men 55 ladies

Well i got a little tired out from all the rowing but felt good never the less throughout this work out. I especially enjoyed the modified bear complex as my OHS felt awesome and i was getting nice and deep.

Back To Work

WOD

5 Rounds

5 Squat Clean 135lbs

10 Ab Wheel

10 minutes as many rounds

10 pullups

10 ring dips

So this was a good little work out this morning. Nothing too crazy hard but it was nice to have just coming back after the long weekend and having not worked out in a few days. I ended up doing 8 rounds plus 6dips in the ten minutes which was just at a nice constant pace not killing myself. Above is the lovely lunch i made for myself trying to eat nice and lean. PS its low fat low calorie dressing on my salad and some lovely steamed veggies. Should be nice and zone friendly.