11/12/09

Damnit!! Turned off my alarm for some reason last night so slept through 6am and 7am.  Couldn’t sneak out tonight for a quickie.  I hate taking 2 days off.

11/11/09

Much needed rest day

11/10/09; 7am class

2 attempts at max reps back squats @ bodyweight (160#)

1: 41
2: 35

Really happy with this as a first attempt.  Now that I have a target to shoot for (instead of just going for exhaustion) I think I could get to 50.  Def want to repeat this at some point in the future.

9-6-3
SDHLP (135#)
Split Jerk (135#)

3:51

These were really f’in heavy…should have gone lighter to work on form.

Crossfit endurance:

6x800m run (90 sec rest)

These were hard and slow.  Ran them on the CFLA 800 route with those damn little hills.

11/09/09; 7am class

20min AMRAP

10 snatch balances (65#)
500m row

6 rounds

Took forever to get my shoulders warmed up to the point I could get overhead and maintain a strong position.  While my shoulder flexibility/mobility has certainly improved over the last 5 months, now I experience a shooting pain down my left arm whenever I OHS or snatch (even with the 45# bar), which I have to fight every rep.  Hopefully as I continue to loosen up the joints this will ease up…

Annie
50-40-30-20-10
Double unders
situps (30-20-10 GHD)

9:01

Those last 3 rounds of GHD situps were brutal…gonna feel it tomorrow.

11/08/09

20 min AMRAP:

5 thrusters (95#)
7 hang power cleans (95#)
10 SDLHP (95#)

10 2/3 rounds.  This one hurt from the start to the finish.

15k very easy

Oh, and thanks for posting such a flattering pic CFLA lol…

11/07/09

17 mile run ~1:55

11/06/09; 6:30pm class

5-5-5-5 clean and jerk

125
140
150
155

Need to work on my jerks…

C2 Intervals:

20 on - 10 off - 25 on - 10 off -30 on - 10 off - 25 on - 10 off - 20 on - 10 (x3)

About 2k meters

11/5/09; 7:30pm class

Josh

21 OHS (85#)
42 pullups
15 OHS
30 pullups
9 OHS
18 pullups

8:58

Decided to go relatively heavy (for me) on the OHS and was happy that I was able to string 7-10 of them together at a time.  I still can’t believe that when I started 5 months ago, I couldn’t even do an OHS with PVC correctly, let alone with any weight.  This sht works….

11/4/09

My arms were so damn sore from the pullup ladder I couldn’t even thing about doing muscle ups today and I didnt wake up to any of my 4 alarms this morn so…

PM workout of

5-5-5-5-5 Front squat
155 - 175 - 185 - 195 - 205 (f3)

I think I psyched myself out on the last set.  Probably could have gotten it but convinced myself it was going to be hard and ultimately failed.  During the last set it was really hard to keep my elbows up and I need to keep working on proper technique.

Crossfit Endurance workout (did it on a treadmill)
Run
4 x 10min intervals (2 min rest)

1:  10.5 mph
2:  10.7 mph
3:  10.9 mph
4:  11.1 mph

Tough.  I can never tell how these speeds translate to the real world since it never feels the same on a treadmill.  Either way I was gassed.

Not looking forward to a 6am workout tomorrow…

11/3/09; 7am class

Woke up feeling really groggy and tired (even though I actually got to sleep at a relatively decent hour) so was expecting this to be tough day to push through but once I got warmed up I felt pretty good.

Turkish Get Up 1RM

4-25
4-35
2-45
2-50
1-60
1-70
1-80 (*PR)
Now I need to learn to do it with a barbell which looks incredibly hard

1 mile sprint
5:52
Never run a time trial on a course that has hills, definitely makes it much harder…and I hate running in “cold” weather (yeah, yeah, for me running in 63 degrees is cold.  I’m from LA, what do you want)

Pullup ladder (1 the first minute, 2 the second…)

18+7

Crossfit Endurance (c2)

2x8min intervals (2 min rest)

Very slow as my core hurts like hell from yesterday and the rowing was painful.  Was supposed to do 3 intervals but ran out of time

11/2/09; 7am class

21-18-15-12-9-6-3

K2E
GHD Situps
Wall ball double shot (20#)
Reverse grip pushups

22:45

More tedious than anything. Still really need to work on k2E (even with kipping they’re really slow)

11/1/09; 10:30am class

The Hangover

3 rounds with a partner (one person must be carrying a 45# plate at all times)
400m run (10 pushups/squats at each corner)
10 pullups
10 KBS (32kg)
10 walking lunges

22:42 with Rubin

Holding that damn plate sucked by the end…

Crossfit Endurance workout at a track

Tosh

3 x (200m + 400m + 600m runs)
Rest period is equal to each work period (ie if you take 30 sec to run 200m, you get a 30 sec rest)

10/31/09

16 mile run ~1:50

10/30/09; 7am class

400m run
25 HSPU
50 KBS (24kg)
25 pullups
50 jumping lunges
25 snatch balances (45#)
50 double unders
25 ring dips
50 GHD back extensions
400m run

20:42

Hard but interesting workout

100m sprint every 30 seconds (if you finish in 20 sec, 10 sec rest etc)

8min on - 4 min rest - 4 min on - 2 min rest - 2 min on

10/29/09; 6am class

Max 1 rep OHS

115-125-135 (f) - 135 (PR)

Really happy to hit 135 today considering when I started in June, I basically couldn’t OHS the bar.  My goal of bodyweight (155-160?#) by the end of the year stands

Partner Cindy with Will and Jeremy

6 rounds each

6:50

15k Tempo run ~60 min

10/27 - 10/28/09

Severe food poisoining…

AMRAP 15 hours…(nuff said).

Hopefully get back to full strength soon

10/26/09; 7am class

2000m row (7:36.8)
8 min rest
1000m row (3:38.8)
4 min rest
500m row (1:40.2)

First time I’ve rowed 2000m for time so I’m pretty happy with it as a starting point.  Also think that the 500m is a PR or at least close to it.  Next goal is sub 1:35.