Back Squat

Monday, February 6, 2017

Aspire Fitness

8:00 AM

Warm Up

Jump rope (10 minutes), Air squats, Sampson Stretches, Hip Hinges

Back Squat

10x45#
6x95#
5x135#

5-5-5-5-5

145-155-165-175-185#

Pull-ups

5-4-4 strict
2-2 + 10#
1-1-1 + 30#

1 hour total workout

Talked to Tyler and Eli about personal training.  Suggested NASM in addition to CPR, AED.

MetCon

Tuesday, January 31, 2017

Aspire Fitness

2:00 PM

Warm Up

Jump rope - singles, drills, doubles (not going well today)

WOD prep - box jumps, front squat - 45#, 95# row for a minute

MetCon

5 rounds of 3 minutes to complete

10 Front Squats 185# - scaled to 95#
10 Box Jumps 36" - scaled to 24"
Row for max calories

Rest 3 minutes between rounds

This was an interesting workout that I scaled appropriately.  I could do the squats without racking the bar.  I finished each round of squats in around 40 seconds.  The box jumps were really tough after the front squats and I was typically left with around a minute to row for calories.  I ended up with 15, 14, 12, 12, and 11 calories for the 5 rounds.  3 minutes was the right amount of rest.

Finished with mobility - wall squat, couch stretch

50 minutes total workout.

Snatch Balance

Sunday, January 22, 2017

Aspire Fitness

12:50 PM

Warm Up

Jump Rope (8 min), Wall Squats/OH Wall Squats 30/30, Box Jumps 2x10x24"

Snatch Balance

3-3-3-3-3

45-45-45-45-55#

Pistol Progression

3x5 each leg to 20" bench

Walking Lunges

20 yards unweighted
10 yards + 20# curl bar OH
10 yards + 30# curl bar OH

Pull-ups

5-4-4-3

1 hour total workout

Paul

Friday, January 20, 2017

Aspire Fitness

11:00 AM

Warm Up

30-20-30, Sampson Stretches, Hip flex, Downward Dog, Up Dog, Jump Rope (singles, drills, doubles)

Set up stations, 100 yards, KB and Box

Paul

7 Rounds for time of

100m sprint
19 KB Swings (2 pood)
10 Burpee Box Jump Overs (24")

I scaled this to a 30# KB and and 18" box and while a good hustle, sprint would be a stretch.

I finished the first round in 3 minutes and took a 3 minute rest and then just started going on the 6 minute mark although I finished rounds between 2:55 and 3:15.  My overall time was 39:15 and I was very pleased with that as my original plan to only do 5 rounds was canceled and I did all 7.

Finished with 10 pull-ups

3-2-2-2-1

1 hour total workout

Filthy Fifty

Sunday, January 15, 2017

Aspire Fitness

9:50 AM

Warm Up

20-20-20, went through setting up stations

Filthy Fifty

50 Box Jumps 24"
50 Jumping Pull-ups
50 KB Swings 25# (Rx was 35#)
50 Lunges
50 Knees to Elbows
50 Push Presses (45#)
50 Hip Extensions (Sub Good Mornings 45#)
25 Wall Ball Shots (20# to 10') scaled down from 50
25 Burpees (scaled down from 50)
100 Jump Rope (scaled from  50 doubles)

I finished in 40:49, which was slower than last time, but I was pleased with being able to train across a broad time domain.

Compare to 20151202 (37:15)

1:00 total workout.

Overhead Squat

January 9, 2017

Oracle Gym

12:20 PM

Warm Up

Jump Rope, 30-20-30

Overhead Squat

3-3-3-3-3

45#, 55#, 65#, 70#, 75# (2 reps only)

Then did a few sets at 45# and some PVC wall squats.  I wore my regular trainers instead of lifting shoes.

Pull-ups

3-3-2-2-2, these felt horrible

Pistols

5 rounds of 5 reps each side, starting around 24" and dropping to around 20" (flat bench) for the last 3 sets.

50 minutes total workout

CrossFit Total

Wednesday, January 4, 2017

Oracle Gym

11:50 AM

Warm Up with 20-20-20, Sampson Stretches

CrossFit Total

Back Squat

Warmed up with 95, 135, 155, 185

Attempts 195, 210, 225 PR!

Shoulder Press

Warmed up with 45, 65, 95, 115

Attempts 125, 135 PR!, (140)

Deadlift

Warmed up with 135, 185, 225

Attempts 275, (295), (295)

Total = 635

Compared to my last CrossFit Total (20150526), when I put I 545, this was a huge PR.

Back Squat 185 to 225
Shoulder Press 125 to 135
Deadlift 235 to 275

I was disappointed that I could not make 295, as I have recently set a PR at 325.  I guess my legs were shot.

Row-Jump-Lunge

Tuesday, January 3, 2016

Oracle Gym

12:10 PM

No warm-up, jumped right into the main site

WOD

3 Rounds for time of:

50 Calorie Row
150 Double Unders (subbed 300 singles with beaded rope)
50 Walking Lunges

This was a long slog.  I finished in 32:45 which I felt pretty good about.  I had to break up the rope skips into blocks of 50.

Pull-ups

4-3-3-2-2-2

45 minute total workout

Thrusters

Sunday, January 1, 2017

Aspire Fitness

2:30 PM

Jump Rope - 8 minutes

1 minute rounds of singles, doubles were not going well

WOD warm-up - air squats, thrusters, treadmill run, shoulder warm-up

Pull-ups

4-3 - unweighted

1 + 10#

1 + 25#

1 + 30# 

1 + 35#

Main Site WOD

21 DB thrusters

400m run

18 DB thrusters

400m run

15 DB thrusters

400m run

I used 20# DB and was very surprised at how tough it was.  I broke up the thrusters into set of 2-3 to get through the round and finished in 13:49.  It was kind of weird to do treadmill runs and I was fiddling with my pace quite a bit.

Finished with HSPU progression.  Feet on box (5-3-3-2 reps).  Then 3 handstand kick-ups and a wall squat

Right upper quad still felt tense.

1 hour total workout

Thrusters - Jump Rope

Tuesday, December 20, 2016

Oracle Gym

12:00 PM

Warm Up

30-20-30, jump rope technique, double unders and drills

warm up thrusters - 25#, 45#, 75#

Mainsite WOD

135# Thrusters - 10
50 Double Unders
135# Thrusters - 8
40 Double Unders
135# Thrusters - 6
30 Double Unders
135# Thrusters - 4
20 Double Unders
135# Thrusters - 2
10 Double Unders

I scaled to 75# thrusters and 2x singles and it took me 6:45 to complete.  I need to continue to workout at high intensity.

Finished with mobility - 20 wall squats, couch stretch, squat against wall, 3x5 OH squats at 45#

Total workout 45 minutes

Elizabeth

Thursday, December 8, 2016

Oracle Gym

10:45 AM

Warm Up

4 minute row, Burgener style warm up with 45# bar bell

Warm up cleans with 45#, 65#, 95#

Warm up dips

Elizabeth

21-15-9

135# cleans
ring dips

I scaled to 95# cleans and regular dips and had a tough go of this one.  The cleans typically started with sets of 4-5, before going in sets of 3's.  The dips were always in sets of 3's, less on the last round.  I finished in 12:59 and felt really good about the effort.

Push-ups

50 for time (4:35)

Started out with 5 reps, but by the end it was singles and doubles

Finished with some foam rolling

35 minutes total workout

Hang Power Snatch

Wednesday, December 7, 2016

Oracle Gym

12:40 PM

Warm Up

Jump Rope for 10 minutes - best was 9 unbroken doubles

Burgener warm up with PVC

50 Air Squats (1:50)

Hang Power Snatch (main site)

Warm up with 45#, 65#, 85#

Then

3-3-3-3-3 at 95#

Heaving Snatch Balance

3-3-3-3 at 45#

Pullovers

Finish with 3 sets of 10 at 25#

50 minutes total workout

Shoulder Press

Tuesday, December 6, 2016

Oracle Gym

11:35 AM

Warm Up

1 mile run on treadmill, 1.0% incline, 5.6 mph

Plank

Part of 12 days of fitness

5 minutes total

60 sec on 30 sec rest
60 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest

Metcon

21-18-15-12-9-6-3 of abmat sit-ups and shoulder presses (45#)

The shoulder presses were brutal and the overall workout took me 11:02 to complete.  Workout is from main site which called for GHD sit-ups and 95# shoulder presses.