My CrossFit Log

[blackdogdeek]

20161116 -

volume:

10 EMOM alternating

10 ring dips
30 russian twists 25#

conditioning:

21-15-9 rep rounds for time of:

muscle snatch 75#
toes to bar
200m run after the 1st and 2nd rounds

time: 7:29

 

[runnergirl07]

Nice log! Might as well start my own!

 

[blackdogdeek]

20161117 -

skill:

max height box jump

max: 44"

conditioning:

5 rounds for time of:

5 cal row
5 box jump 35.25"
5 dead lift 225#

time: 6:14

 

[blackdogdeek]

20161118 -

volume:

with a partner:

50 squats to med ball
40 slam balls 20#
30 partner situps 25#
20 burpees to bumper plate
10 50m runs

conditioning:

12 AMRAP

25 double unders
10 handstand pushups
25 double unders
10 pistols

total: 3+25

 

[blackdogdeek]

20161119 -

conditioning:

"Nancy"

5 rounds for time of:

400m run
15 overhead squat 95#

time: 19:15

 

[blackdogdeek]

20161120 -

conditioning:

for time:

40 deadlift 115#
5 pullups
10 pushups
15 air squats
30 hang power clean 115#
5 pullups
10 pushups
15 air squats
20 shoulder to overhead 115#
5 pullups
10 pushups
15 air squats

time: 6:11

 

[blackdogdeek]

20161122 -

strength:

front squat EMOM building up to:
front squat heavy single

max: 225#

conditioning:

15 AMRAP:

5 thrusters 105#
7 chest to bar pullups
9 hand release pushups

total: 7+5

 

[blackdogdeek]

20161123 -

strength:

1RM snatch

max: 135#

 

[blackdogdeek]

20161125 -

conditioning:

for time:

800m run
8 snatch 105#
15 pullups
20 Russian twists 20#
400m run
6 snatch 115#
10 C2B pullups
20 Russian twists 20#
200m run
4 snatches 135#
5 bar or ring muscle ups
20 Russian twists 20#

time: 26:26 (ring muscle-up attempts only)

 

[blackdogdeek]

20161126 -

conditioning:

"Filthy Fifty"

for time:

50 box jumps 24"
50 pullups (rx is jumping pullups)
50 kettle bell swings 24kg
50 walking lunges
50 knees to elbows
50 push press 75#
50 sit ups
50 wall balls 20#
50 burpees
50 double unders

time: 36:48

 

[blackdogdeek]

20161127 -

conditioning:

8 AMRAP
Partner 1: sumo deadlift high pull 95#
Partner 2: 8 tuck jumps, 200m run

8 AMRAP
Partner 1: alternating kettle bell snatch 20kg
Partner 2: 8 ring pushups, 100m run

8 AMRAP
Partner 1: bear complex
Partner 2: 8 double kettle bell front squat 20kg, 50m farmers carry 20kg

my completed reps as Partner 1: 85

 

[blackdogdeek]

20161128 -

strength:

1RM squat

max: 275#

conditioning:

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

overhead lunges 95#
burpee box jumps 24"

time: 14:46

 

[blackdogdeek]

20161129 -

volume:

12 EMOM alternating:
4 touch and go power clean and push jerk
2 touch and go power snatch

conditioning:

15 AMRAP

2 rope climbs
20 double unders
10 hang power clean 95#
20 double unders
5 hang power snatch 95#
20 double unders

total: 4

 

[blackdogdeek]

20161130 -

strength:

heavy bench single

max: 205#

conditioning:

5 rounds for time of:

11 pushups
9 pullups
7 ring dips
5 man makers 35#

time: 14:59

 

[blackdogdeek]

20161201 -

conditioning:

for time:

50 double unders
then, 5 rounds of:
5 cal row
5 straight leg deadlift 225#
5 strict toes to bar
then, 50 double unders

time: 9:25

 

[blackdogdeek]

20161202 -

volume:

3 EMOM
8 thrusters

max: 95#

3 EMOM
2 squat cleans

max: 175#

3 EMOM
8 push jerk

max: 135#

3 EMOM
2 deadlift

max: 295#

 

[blackdogdeek]

20161205 -

strength:

5x5 deadlift @65%

max: 235#

conditioning:

"Diane"

21-15-9 rep rounds for time of:

deadlift 225#
handstand pushups

time: 6:51

 

[blackdogdeek]

20161207 -

skill:

snatch balance
sotts press

volume:

9 EMO1.5M

2 power snatch
2 overhead squat
1 full snatch

max: 95#

conditioning:

8 AMRAP

8 box jump overs 24"
8 hand release pushups

total: 12+1

 

[blackdogdeek]

20161208 -

conditioning:

15-12-9-6-3 rep rounds for time of:

power clean 135#
pullups

50 double unders after each round

time: 13:50

 

[blackdogdeek]

20161210 -

conditioning:

"Rankel"

20 AMRAP

6 deadlift 225#
7 burpee pullups
10 kettle bell swings 24kg
200m run

total: 6+2

 

[blackdogdeek]

20161212 -

strength:

bench press triples at 60%

conditioning:

12 minute ascending ladder of:

2 weighted pushups 25#
2 strict chin ups
20 russian twists 25#
4 weighted pushups 25#
4 strict chin ups
20 russian twists 25# (russian twists stays the same)
etc.

total: 14+1

 

[blackdogdeek]

20161213 -

buy-in:

tabata kettle bell swings and goblet squats

max: 44#

strength:

3x3 squat @70%
3x3 deadlift @70%

conditioning:

16 EMOM alternating between:

25 double unders
10 alternating dumbbell snatch 35#
8 barbell step ups 20" 75#
12 med ball cleans 20#

 

[blackdogdeek]

20161214 -

skill:

handstand pushups negatives

conditioning:

"Mary"

20 AMRAP

5 handstand pushups
10 pistols
15 pullups

total: 6+7

 

[blackdogdeek]

20161215 -

conditioning:

"12 Days of Christmas, My Barbell Version"

Perform 1 snatch, then 2 overhead squat and 1 snatch, then 3 power snatch and 2 overhead squat and 1 snatch, etc., all the way up to the last round of 12 squat cleans, 11 push press, 10 front squat, etc. all the way down to the 1 snatch.

12 squat cleans
11 push press
10 front squat
9 push jerk
8 hang power clean
7 deadlift
6 power clean
5 press
4 back squat
3 power snatch
2 overhead squat
1 squat snatch

rx: 65#
rx+: 75#

time: 31:49 rx+

 

[blackdogdeek]

20161220 -

strength:

5 EMOM
5 snatches 65%

5 EMOM
3 snatches 70%

conditioning:

5 rounds for time of:

10 muscle snatches 75#
10 lateral bar burpees

time: 9:12