My CrossFit Log

[blackdogdeek]

120625 -

strength: 8x1 deadlift

total: 225-245-265-285-305(PR)-315x-315x-310x

wod:

5 rounds for time of:

25 pullups
25 ring dips (i did parallette dips)

time: 28:24

 

[blackdogdeek]

120626 -

As many rounds as possible in 12 minutes of:

7 burpees
50m sled pull 135#
7 power cleans 155# (i did 115#)

total: 5rds + 7 burpees

 

[blackdogdeek]

120627 -

6 rounds for unbroken QUALITY

Backsquat 3 reps @ 75% 1 rep max (175#)

45 seconds rest

15 Heavy as possible kettle-bell swings (1.5pd)

45 seconds rest

15 GHD Sit-ups

15 Hip Extensions

1 minute rest

 

[blackdogdeek]

120628 -

strength: bench work (regular, banded for explosive power, kettlebell weighted for stability)

wod: 4 rounds for time of:

10 kettlebell snatches (5L/5R) 16kg
sprint (10m, 20m, 30m, 40m)

time: 2:16

post-wod: rings work

 

[blackdogdeek]

120703 - SQT

3 rounds for time of:

10 ground to overhead 95#
200m run

time: 4:04

 

[blackdogdeek]

120705 -

For time:

70 burpees
60 situps
50 kettlebell swings 1.5pd
40 pullups
30 handstand pushups (i used 2 abmats)

time: 23:33

 

[blackdogdeek]

120706 -

For unbroken quality of at least 5 rounds of (pick your own weight):

5 deadlifts (225#)
5 push presses (95#)
5 toes to bar
2 min rest

total: 11 rounds

 

[blackdogdeek]

120709 -

crossfit total:

1RM back squat: 305#
1RM press: 115#
1RM deadlift: 295#

total: 715#

 

[blackdogdeek]

120710 -

warmup:

500m jog
3 rounds of: 5 pullups, 10 pushups, 15 squats

wod:

as many rounds as possible in 8 minutes of:

8 sumo deadlift high pull 95#
8 box jumps 24"

total: 7 + 2 sdhp

then 800m jog

then 3 rounds of:

10 toes to bar
10 pushups
10 walking lunges

time (amrap + 3 rds): 22:00

 

[blackdogdeek]

120711 -

strength:

box squats: 5-5-5-3-3-3

max: 235#

wod:

100 pushups for unbroken quality
break in form = 50m run

 

[blackdogdeek]

120713 -

warmup:

tabata squats and ring rows

wod:

100 wallballs (20#)
3 deadlifts at the top of every minute @80% of 1RM (235#)

time: 8:00

 

[blackdogdeek]

120716 -

warmup:

1 mile jog
snatch balance
power snatch
snatch squat

wod:

on the minute for 10 minutes perform:

3 snatch squat for form (i did 75#)
3 overhead squat for form (i did 75#)

 

[blackdogdeek]

120717 -

strength:

deadlift: 5-5-5-3-3-3

max: 275#

wod:

100 overhead kettle bell swings 24kg
5 burpees at the top of every minute

time: 7:38

 

[blackdogdeek]

120718 -

wod:

As many rounds as possible in 7 minutes of:

7 sumo deadlift high pull 95#
7 box jumps 24"

then 500m run

then 3 rounds for time of:

10 toes to bar
10 supermans
10 jumping squats

total time including AMRAP: 16:23 (7 rds + 7 sdhp)

 

[blackdogdeek]

120723 -

strength:

1RM deadlift

max: 315# (10# pr)

wod:

3 rounds of (2 min rest between rounds):

As many rounds as possible in 3 minutes of:

5 thrusters 95#
5 toes to bar

totals: 3 rounds + 2 thrusters; 3 rounds + 5 thrusters; 2 rounds + 5 thrusters

 

[blackdogdeek]

120724 -

strength:

3x5 box squat: max 185#
3x3 3x1 front squat: max 205# (PR)

wod:

10 rounds for time of:

10 ring dips (i used a red band for the last 8 rounds)
10 frog situps

time: 11:19

 

[blackdogdeek]

120725 -

strength:

hang squat snatch: 5x2 @85#

wod:

3 rounds for time of:

100m run
10 handstand pushups (2x abmat)
15 double-unders

time: 3:27

 

[blackdogdeek]

120727 -

strength:

5x3 high bar back squat 205# i think

wod:

at the top of every minute for 10 minutes:

3 deadlifts @80% 1RM (i did 225#)
3 chest to bar pullups

 

[blackdogdeek]

120730 -

strength:

hang clean: 3-3-3-2-2-1

max: 165# (10# PR)

wod:

light Fran

21-15-9 rep rounds for time of:

thrusters (65#)
pullups

time: 4:51

 

[blackdogdeek]

120731 -

strength:

push press 4x3: 135# (PR)
push jerk 4x1: 145#

wod:

4 rounds for time of:

400m run
25 situps
2 rope climbs

time: 14:43

 

[hectorsanchez16]

good job

 

[blackdogdeek]

thanks!

 

[blackdogdeek]

120801 -

Angry Karen

for time:

150 wallballs (20#)
3 deadlifts @70% 1RM (205#) every 15 wallballs

time: 14:43

 

[blackdogdeek]

120803 -

warmup:

1 mile jog

wod:

on the minute for 12 rounds:

5 kettle bell swings @32kg (after the 6th round i switched to 28kg, then after 3 rounds i switched to 24kg)
5 kettle bell goblet squats @32kg (after the 6th round i switched to 28kg, then after 3 rounds i switched to 24kg)
5 clapping pushups (after the 6 or 7th round i switched to regular pushups)

 

[blackdogdeek]

120806 -

strength:

1RM back squat

max: 275#

wod:

3 rounds for time:

20 kettle bell snatches right hand @16kg
20 toes to bar
20 kettle bell snatches left hand @16kg
1 minute rest

time: 13:01