Tuesday 7/10/2012

Power/ Strength

Every Minute on the Minute

1 – 165# Squat Snatch

followed by

10 Pull Ups


Thoughts: Got 2 reps on the opening minute. Failed on second rep in second minute. Went straight to singles. Technique was pretty solid throughout. No problem with the pull ups either. Did waiver at the bottom of a few of the squat snatches…. all in all… felt good.


Rest 3-5 minutes


‘Run, Deadlift, Burpee’
1 x Run – 400.0m
9 x Deadlift – 225lb
9 x Burpee
15 x Deadlift – 225lb
15 x Burpee
21 x Deadlift – 225lb
21 x Burpee
1 x Run – 400.0m
Time: 10:02

Monday’s Work 7/8/2012

‘Knee Recovery’
5 x Front Squat – 95lb
5 x Back Squat – 95lb
5 x Front Squat – 135lb
5 x Back Squat – 135lb
5 x Front Squat – 165lb
5 x Back Squat – 165lb
5 x Front Squat – 195lb
5 x Back Squat – 195lb


Thoughts: Needed to slow it down after the weekend and see if the knees would bother me so I did some light squats with some decent volume. Felt pretty good on Tuesday so I will try to get back to heavy squats later in the week.

Saturday’s Fun 7/7/2012

AM #1 Parnter WOD

Run 400 meters

100 Thrusters @ 95#

Run 400 meters

100 Kettle Bell Swings @ 50#

Run 400 meters

100 Wall Ball Sit Ups

Run 400 meters

100 Burpee Box Jumps @ 24 inc


Thoughts: Completed this workout with my boy Jamel. It was is second workout in 14 hours and only his second crossfit workout. My man did a great job pushing through the hurt. Even though I probably did 70-80% of the work…. I’m glad he did it with me. Good work sir.


PM #2

1 x Run – 400.0m
18 x Sumo Deadlift High Pull – 95lb
18 x Handstand Push-up
18 x Kettlebell Swing – 45lb
15 x Sumo Deadlift High Pull – 95lb
15 x Handstand Push-up
15 x Kettlebell Swing – 45lb
12 x Sumo Deadlift High Pull – 95lb
12 x Handstand Push-up
12 x Kettlebell Swing – 45lb
9 x Sumo Deadlift High Pull – 95lb
9 x Handstand Push-up
9 x Kettlebell Swing – 45lb
6 x Sumo Deadlift High Pull – 95lb
6 x Handstand Push-up
6 x Kettlebell Swing – 45lb
3 x Sumo Deadlift High Pull – 95lb
3 x Handstand Push-up
3 x Kettlebell Swing – 45lb
1 x Run – 400.0m
Time: 16:27


Thoughts: Shoulders… Shoulders… Shoulders… wow… after the above joint and the two from Friday. WOW. If I was a little more fresh I could have pushed through a little quicker but nontheless I thought it went fairly well. And… I was a little impressed with my kipping HSPU. Solid Day.

Friday’s Work 7/6/2012


Warm Up consisted of 3 RDs of 10 Wall balls and 25 Double Unders.

WOD from Sciencebehindsweat

18 min AMRAP:

10 Pull Ups

15 Toes to Bar

25 Double Unders

Completed 8 rounds and 6 pull ups


Thoughts: My grip strength sucks. Absolutely terrible. Every set of pull ups were unbroken. But those damn toes to bar tore me up. ended up breaking them into sets of 5, then 4, then 3, then 2, then in singles. Talk about frustrating. Not happy with that performance. 10+ rounds would have been great.


Break consisted of riding in a car for 5 hours. Legs locked up. Another miserable feeling.


PM Workout at Crossfit Kernersville

For time:

21-15-9- 50 Double Unders  -9-6-3


60# dumbbell snatch

Pull Ups

Time: 8:40


Thoughts: Hot as hell. Probably lost 5#’s of sweat. The workout was solid. Was able to keep moving the entire time with no breaks. Got to work out with Kyle for first time in a while and his hands got tore up. Sorry dude. Know it hurts. It was also Jamel’s first experience with Crossfit and I think he had a good time. It sucked the life out of him. As for me, I finished in 8:40 but probably could have pushed a little harder. Sub 8 minutes would have been possible… only way to know is to push harder.


more to come…

Workout 6/28/12

Strict Standing Press Pyramid

5 @ 95 / 4 @ 115 / 3 @ 135 / 2 @ 145 / 1 @ 150 / 2 @ 135 / 3 @ 125 / 4 @ 115 / 5 @ 105


short break


6 min AMRAP:

5 Chest to Bar Pull Ups

10 Push Ups

20 Lunges (10 each leg)

Completed 6 rds, 5 CTB Pull Ups, 10 Push Ups, 8 Lunges


Workout Notes:

Needed something to serve as some active recovery. Would like to get my strict press numbers up. Ideally…. 185 PR would be great but that is going to take a ton of work. Time to plan and periodize. The AMRAP was solid, wanted to go for 12 minutes but didn’t have enough time. Although, 6 minutes did suck the wind out of me.