My CrossFit Log

[mike8675309]

Just watched Fittest on Earth on netflix and all I can say is whatever workouts cross fit uses, they certainly result in some crazy strong people. Just crazy strong.

 

[blackdogdeek]

20161015 -

skill: rope climb

conditioning:

25 AMRAP:

30 double unders
20 sit ups
10 air squats
5 box jump overs 24"
1 rope climb

total: 12

 

[blackdogdeek]

20161017 -

strength:

5 EMOM

5 hang power clean

max: 135#

build up to a heavy double

max: 155#

conditioning:

5 rounds for time of:

1 complex of: 4 hang power clean 135# + 5 front squat 135# + 6 push jerk 135#

200m run every time you drop the bar during the complex

time: 9:16

 

[blackdogdeek]

Just watched Fittest on Earth on netflix and all I can say is whatever workouts cross fit uses, they certainly result in some crazy strong people. Just crazy strong.

Almost all crossfit facilities post their workouts for free on their websites. Froning's gym is called Crossfit Mayhem. However, the games athletes (read: professional athletes) typically do more than the workouts they post.

 

[blackdogdeek]

20161018 -

volume:

tabata:

ring holds
sit ups

conditioning:

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

deadlifts 185#
20 double unders every round
10 hand release push ups every round

time: 9:07

 

[blackdogdeek]

20161019 -

conditioning:

30-20-10 rep rounds for time of:

push press 95#
pullups
pistols
400m run after each round

time: 16:16

 

[blackdogdeek]

20161023 -

conditioning:

for time:

60 sumo deadlift high pull 85#
50 russian twists 25#
40 front rack lunges 85#
30 knees to elbows
20 shoulder to overhead 85#
10 50m runs
5 bar muscle ups (purple band)

 

[blackdogdeek]

20161024 -

skill:

10 minutes to get max unbroken double unders

total: 44

conditioning:

3 continuous rounds of 2 minutes each:

12 burpees to 6" target then max reps muscle snatch 75# in time remaining

then, 2 minute rest

then, 3 continuous rounds of 2 minutes each:

200m run then max box jumps 24" in time remaining

then, 2 minute rest

then, 3 continuous rounds of 2 minutes each:

20 kettle bell swings 24kg then max hand release pushups in time remaining

total: 169

 

[blackdogdeek]

20161025 -

volume:

4 rounds not for time:

10 hollow rocks
10 leg and hip raises
10 sit ups
accumulate 30 seconds of hollow hold
rest 1 minute

conditioning:

"Fran"

21-15-9 rep rounds for time of:

thrusters 95#
pull ups

time: 6:37

 

[blackdogdeek]

20161026 -

buy-in:

tabata (half the rounds):

ring rows
russian twists 20#

conditioning:

25 minutes on the clock to complete:

3 rounds for time of:

400m run
15 handstand pushups
15 deadlift 225#

then, in remaining time:

heavy deadlift single

time: 18:44
max: 345#

 

[blackdogdeek]

20161027 -

strength:

7x1 power clean & split jerk

max: 185#

conditioning:

15 AMRAP

1 power clean 185#
10 box jumps 24"
200m run

total: 7+2

 

[blackdogdeek]

20161028 -

strength:

hang power snatch

max: 115#

conditioning:

1-2-3-4-5-6-7-8-9-10 rep rounds for time of:

hang power snatch 95#
lateral bar burpees
1 rope climb after each even numbered round (2,4,6,8,10)

time: 10:59

 

[blackdogdeek]

20161031 -

buy-in:

death by wall balls increasing by 2

max: 16

conditioning:

for time:

200m run carrying 20# med ball
10 toes to bar
31 overhead squats 85#
200m run
10 toes to bar
31 push ups
200m run carrying 20# med ball
10 toes to bar
31 hang power clean 85#

time: 8:29

 

[blackdogdeek]

20161101 -

strength:

front squat heavy single then 3x3 @75%

max: 205#; 155#

conditioning:

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

ring dips
push press 95#

time: 5:45

 

[blackdogdeek]

20161102 -

skill:

kipping pullups

conditioning:

5 rounds of (record slowest time for the triplet):

5 power clean 155#
10 box jumps 24"
15 pullups
2 minute rest

time: 1:29

cash-out:

400m run

time: 1:30

 

[blackdogdeek]

20161103 -

strength:

15 EMOM

1-5: 3 power snatches
increase weight
6-10: 1 power snatch + 1 overhead squat
increase weight
11-15: 1 snatch

max: 125#

conditioning:

10 AMRAP

30 double unders
15 power snatch 75#

total: 4+31

 

[blackdogdeek]

20161104 -

conditioning:

15 AMRAP

10 cal row
5 squat snatch 75#

total: 8+3

 

[blackdogdeek]

20161107 -

warm-up:

4 rounds of:

10 hollow rocks
10 ring rows
10 leg lifts

conditioning:

2-4-6-8-10-10-8-6-4-2 rep rounds for time of:

shoulder to overhead 95#
chin-ups
20 double unders after each round

time: 11:11

 

[blackdogdeek]

20161108 -

warm-up:

3 rounds of:

8 banded shoulder pass-throughs
8 jumping squats
8 good mornings
8 banded pull aparts
50m run

conditioning:

12 AMRAP:

6 overhead squat 105#
12 toes to bar
6 bar facing burpees

total: 6+15

 

[blackdogdeek]

20161109 -

strength:

10 EMOM

squat clean work up to heavy singles

then 5 minutes to attempt 1RM

max: 185#

conditioning:

5 RFT:

20 box jumps 24"
20 air squats
20 sit ups

time: 9:15

 

[blackdogdeek]

20161110 -

skill: handstand walks

conditioning:

for time:

400m run
15 pullups
15 pushups
15 deadlift 185#
200m run
10 chest to bar pullups
10 ring pushups
10 deadlift 205#
100m run
5 bar muscle ups (blue band)
5 handstand pushups
5 deadlift 225#

time: 14:51

 

[blackdogdeek]

20161111 -

volume:

death by touch and go power snatch 95# (max 10 rounds)

max: 10

conditioning:

15 AMRAP

10 hang power snatch 85#
10 ring dips
50 double unders

total: 4+56

 

[blackdogdeek]

20161112 -

conditioning:

"Fran"

21-15-9 rep rounds for time of:

thrusters 95#
pullups

time: 6:26

 

[blackdogdeek]

20161113 -

conditioning:

8 AMRAP

10 med ball cleans 20#
10 sit ups
10 med ball push jerks 20#

total: 4

 

[blackdogdeek]

20161115 -

strength:

heavy single back squat

max: 225#

conditioning:

with a continuous clock:

3 rounds of 3 minutes per round for max unbroken wall balls 20# (record lowest score)
3 rounds of 4 minutes per round for max unbroken kettle bell swings 24kg followed by unbroken burpees (record lowest score)

total: 20/50