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

Wall Ball Shots - Bench Press

Saturday, January 7, 2017

Tru Fit

9:15 AM

Jump Rope - 5 min

singles, drills, doubles

Box Jumps

5 rounds of 10 reps - 20", 24", 30", 30", 30"

Tru Fit has soft plyo boxes as well as wooden plyo boxes

Handstand Technique

3x kick-ups
3x wall walk-ups
Feet on box HSPU (4-3-2-3)

Rope Pull-ups

5x2 reps

Uneven Monkey Bars

2 attempts (failed both)

Wall Ball Shots

5 rounds of 10 reps - 14# ball to 10' target

Bench Press

8x95#
5x115#
5x135#
3x155#
2x175#

GHD Sit-ups

3x5 reps

1:00 Total Workout

Tru Fit is a nice club, with a lot of space and some fun equipment.  DB go to 130#.  They don't have a rack for CrossFit bar movements.  I still need to check out the Olympic lifting area, which is much smaller than at Aspire.  I still don't care for the front desk staff.  Hard sell and too much rigmarole to get a trial workout in.

Love Boat

Friday, January 6, 2017

Oracle Gym

12:00 PM

Warm Up

500m row, pull-ups, push-ups, air squats, barbell warm-up - 15 minutes total

Love Boat

For time:

1000m Row
5 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
3 Rounds of DT (12 deadlift, 9 hang power clean, 6 push jerks)

Fitness - 95/65#
Rx - 115/75#

This turned into a very long workout.  The row took me around 4:30 and the the 5 rounds of Cindy were clicking along at about 2 minutes each.  The DT rounds are what broke me.  I broke the deadlifts into 5-5-2, the hang power cleans into 3 sets and the push jerks into 2 sets.  Overall time was 24:51.

HSPU skills

3x Handstand kick-ups

Feet on box handstand push-ups 3-3-2-3

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

McGhee

Wednesday, January 2, 2017

Aspire Fitness

9:00 AM

Jump Rope - 10 minutes

singles, drills, doubles

WOD

Alternating rounds with a partner, for time:  “McGhee”

As many rounds as possible in 30 min

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Modify movements and weights as needed.

I did 185# deadlifts and took 2 minute breaks between rounds.  I got 7 rounds completed in 30 minutes.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Met Michael Davis.  Moved from Arkansas in August 2016, trained at MBS II and has been doing CrossFit for 4 years after completing an Ironman Triathlon in 2012.  Currently works on Children's Hospital Flight Team.

Finished with 5 rounds of

1 Handstand Kick-up and hold
6 Abmat sit-ups

1:00 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