My CrossFit Log

[blackdogdeek]

120507 -

Strength:

power clean and pushups: 3-15-45 secs-3-15-45 secs-3-15-45 secs-3-15-45 secs-3-15

total: 95-0-105-0-115-10-125-10-135-20

wod:

4 rounds for time of:

kettlebell snatch 5 on each side (1 pd)
200 ft sprint

time: 3:17

i should have gone heavier on the kb snatch but i wasn't able to correctly snatch the next heavier kb.

 

[blackdogdeek]

120508 -

As Many Rounds As Possible in 20 minutes of;

5 pullups
10 toes to bar
15 box jumps 24"

total: 6 rounds

 

[blackdogdeek]

120509 -

30 burpees penalty for being 30 minutes late (i emailed beforehand so they knew i was going to be late)

wod:

400 m run
20 wall balls 20#
20 ring dips
20 jumping squats
20 double unders
20 chest to bar pullups
400 m run with medicine ball 20#

time: 12:52

 

[blackdogdeek]

120511 -

21-15-9 rep rounds of:

L-sit pullups (i had to do jumping pullups and negatives in as close to L-sit as i could get)
25# back extensions

time: 11:20

 

[blackdogdeek]

120515 - Jag 28

for time:

800m run
28 kettlebell swings 2 pd (i did 1.5 pd)
28 strict pullups (i used green + blue band)
28 kettlebell clean and jerks 2pd each hand (i did 20 kg each hand)
28 strict pullups (i used green + blue band)
800m run

time: 27:50

 

[blackdogdeek]

120516 -

Strength:

Snatch Pull 4x4: 65-85-105-125
Sumo Deadlift Highpull 4x4: 65-85-105-125

WOD:

Jackie:

1000m row
50 thrusters 45#
30 pullups

time: 12:12 @rx

 

[blackdogdeek]

120518 -

Strength:

pullups + ring dips to failure x5

WOD:

5-4-3-2-1 rep rounds of:

rope climb
clean and jerk: 95-115-125-135-145

time: 28:15

my ankle is still shredded up.

 

[blackdogdeek]

120521 -

2 rounds of:

overhead squat 5x2 one minute between sets
front squat 5x2 one minute between sets
high bar back squat 5x2 one minute between sets
low bar back squat 5x2 one minute between sets

increase the weight between exercises.

totals:

round 1: 75-95-135-155
round 2: 95-115-155-185

 

[blackdogdeek]

120523:

strength:

1RM hang squat clean

total: 150#

wod:

3 rounds for max reps in 90 seconds of:

hang power clean @ 80% of 1RM of hang squat clean (120#)
burpees
toes to bar
rest 90 secs

totals: 35 @120# (14 + 8 + 13); 69 (25 + 23 + 21); 36 (15 + 10 + 11)

 

[blackdogdeek]

120524 - Cindy

As many rounds as possible in 20 minutes of:

5 pullups
10 pushups
15 squats

total: 12 + 4 pullups

During round 11, 2 of my callouses opened up on my right hand and i started bleeding on the bar which really slowed me down. Otherwise, i think i could have made it to 14. My PR is 16. Not sure i could have made that.

 

[blackdogdeek]

120529 - The Chief

As Many Rounds as Possible in 3 minutes of:

3 power cleans @135#
6 pushups
9 squats

Then rest for 1 minute
Then repeat the 3 minute AMRAP for a total of 5 times

totals:

3 rounds + power cleans + pushups + 7 squats
3 rounds + power cleans + pushups
3 rounds
3 rounds
3 rounds + 2 power cleans

 

[blackdogdeek]

120530 -

Strength: deadlift 1RM

Total: 295# (PR)

Wod:

5 rounds for time of:

25 push presses @75#
50 double unders (100 singles)

Time: 18:23

 

[blackdogdeek]

120531 -

Tabata:

kettlebell swings 1.5 pd
pushups
jumping alternating lunges
wallballs 20#

total: 281 reps

then, for time:

60 abmat situps

time: 2:01

 

[blackdogdeek]

120604 -

Every minute on the minute for 10 minutes:

2x clean pull @110% of 1rm of any kind of clean (175#)

PLUS for the last 6 minutes add 5 barbell rollouts (if possible; else continue on to clean pulls)

wod:

As many round as possible in 10 minutes of:

5 kettlebell swings 2 pood
10 pullups
15 box jumps 30"

total: 4 rounds + 1 kbs

 

[blackdogdeek]

120605 - Nancy

5 rounds for time of:

400m run
15 overhead squats 95#

time: 21:01

 

[blackdogdeek]

120606 -

Strength:

1RM strict press

total: 115#

wod:

death by pullups

THEN

death by box jumps with 25# plate

totals: 12 rounds + 6 reps, 12 rounds + 9 reps

 

[blackdogdeek]

120608 - Benchmark Day

400m run: 1:21
Front squat: 195# PR
Bench press: 185#
Pullups: 10
500m row: 1:48
Box jump: 36"

 

[blackdogdeek]

120611 -

strength: back squat 1x20

total: 155#

wod:

3 rounds for time of:

13 burpees
19 knees to elbows
25 push jerk 95#

time: 18:38

 

[blackdogdeek]

120612 -

skill: wallclimb into wall handstand hold for 1 min

wod:

as many rounds as possible in 4 minutes of:

kettlebell squat clean thrusters @16kg

total: 20 per side

2 min rest

as many rounds as possible in 4 minutes of:

kettlebell snatch @16kg

total: 23 per side

 

[blackdogdeek]

120613 - Michael

3 rounds for time of:

800m run
50 back extensions
50 situps

time: 26:18

 

[blackdogdeek]

120615 -

strength: 1RM turkish getup each hand

total: 20kg

wod:

15 boxjumps 24" + 1 pullups
13 boxjumps 24" + 3 pullups
11 boxjumps 24" + 5 pullups
.
.
1 boxjumps 24" + 15 pullups

time: 8:56

 

[blackdogdeek]

120618 -

strength: 3RM front squat

total: 175#

wod:

15 kettlebell swings 24kg
8 handstand pushups
15 kettlebell swings 24kg
8 handstand pushups
400m run
250m row
15 kettlebell swings 24kg
8 handstand pushups
15 kettlebell swings 24kg
8 handstand pushups

time: 7:30

 

[blackdogdeek]

120620 -

strength: 6x3 push press

max: 135#

wod:

As many rounds as possible in 12 minutes of:

10 two-for-one wallballs 20#
20 double-unders

total: 5 + 7 wallballs

 

[blackdogdeek]

120621 -

wod:

10 rounds for time of:

15 hand release pushups
60m sprint
60 second rest

time: 17:02

 

[blackdogdeek]

120622 -

strength: 3x3 bear complex

total: 95-115-135(3x1)

wod: 21-15-9 rep rounds for time of:

deadlift 225#
thruster 95#

time: 17:30 @Rx