Benchmarks & PR's

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Wednesday - 11/19/2014

  
5x5
Push Press
Did this at 95#

DU Practice

EMOTM 14
Odd: 20 DU
Even: 14 unbroken wall balls
Double unders disappeared toward the end. Did the wall balls with 14# instead of 20#.

Tuesday - 11/18/2014

  
EMOTM 8
1 hang power snatch + 1 power snatch
Did this workout at 95#. Felt light, but did not want to push my shoulder too much.

5x5
Deadlift @ 185#
This was also probably too light.

AMRAP 7
7 burpees
7 banded pull-ups
I finished 4 rounds plus 10 more reps. This worked out to 35 burpees and 31 pull-ups. More shoulder strengthening!


Monday - 11/17/2014

  
5x5
Hang squat cleans
I got to coach this movement to the noon class (trying out my new cert). Then I worked from 95# to 125#. I probably could have gone heavier, but there was lots to do today...

EMOTM 8
4-6 dips
Great shoulder rehab work. I used a green band on the fixed dip bar, but it felt really good.

3 RFT
15 walking lunges with 36#
50 DU
My double-unders disappeared halfway through the second round. I had to drop to doing lots of singles to keep moving. Very frustrating.

Sunday - 11/16/2014

  
CrossFit Weightlifting Certification

Today was day two for this class. We started with a timed "junkyard dog" warm-up. My new best bud, Andy, and I did this together and finished in the middle of the pack.

The rest of the day was:

  • Get heavy with snatches - I hit 135# and missed 155# a few times - this was the most I had snatched since surgery in July.
  • Work on Cleans
  • Work on Jerks
  • Get heavy with Clean & Jerk - I hit 185# and did not try to go heavier. I could tell my shoulder would not tolerate more weight overhead.

By the end of the second day my whole body had little aches and pains. I bought an instant ice pack and taped it to my knee for the 3.5 hour drive back to Boston. Overall, I was very happy with this weekend class; I learned a few things about my lifts, and lots about how to coach the moves.


Saturday - 11/15/2014

  
CrossFit Weightlifting Certification

Today was day one of two for this cert class. We focused exclusively on the snatch (since most of that translates to the clean). We worked with PVC until the last hour, then did light snatches to wrap up.

We will start tomorrow with heavy snatches, then get into clean & jerks.

Thanks to CrossFit ACT in Saddle Brook, NJ, for hosting.


Friday - 11/14/2014

  
4 RFT
400m row
15 K2E
Killed this workout. Got my shoulders very warm.

100 Ring Rows not for time


This was tough. After the row and K2E, my grip was gone. My forearms were screaming the whole time. I mostly did sets of ten until it was just too hard, then I worked on fives to the end.


Thursday - 11/13/2014

  
1 RM
Sumo DL
Killed this one! My old max was 315#. I hit 325# the 335#.

150 KBS for time

This was hard. I did the first 50 unbroken. Then mostly sets of 15. I had a couple rounds of 10 mixed in for recovery. Felt good getting the weight overhead.


Wednesday - 11/12/2014

  
AMRAP 12
10 pull ups
200m sandbag run
15 Sit Ups
rest 5 minutes

AMRAP 12
10 ball slams
250m row
15 KB-SDHP


Tuesday - 11/11/2014

  
EMOTM 8
Snatch ladder
Worked from 75# to 140#. Tried and failed 145# after. PR stands at 165#.

5RM
Bench press
Worked from 95# to 145#. Then 10 reps at 115#. 1RM PR stands at 190#.

3 RFT
10 hang cleans @ 105#
50 double unders
This was hard, but I kept moving. Very happy with the effort and stamina in this one.

Happy Veterans' Day





Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=0, WOD=1, Water=1 Total is 4 points for today (out of 6 possible)

Monday - 11/10/2014

  
1 RM
Back squat
Went heavy and got a PR of 320#. This was +5 since June. I dropped 325# twice. Felt good to get heavy weight back on my shoulders.

4 RFT
10 T2B
10 DL @ 165#
10 Lateral burpee over the bar
Finished just under the 10 minute mark; 9:49 and gasping for air like a carp.

Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=0, WOD=1, Water=1 Total is 4 points for today (out of 6 possible)

Sunday - 11/09/2014

  
No Gym

Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=1, WOD=1, Water=1 Total is 5 points for today (out of 6 possible)

Saturday - 11/09/2014

  
No Gym.

Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=0, WOD=1, Water=1 Total is 4 points for today (out of 6 possible)

Friday - 11/08/2014

  
Open Gym

EMOTM 20
Odd: 3 Cleans
Even: 3 Snatches
Did this at 95#. Light, but good practice.



Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=0, WOD=1, Water=1 Total is 4 points for today (out of 6 possible)

Thursday - 11/07/2014

  
1 RM
Bench press
Worked up to 135#. Strengthening my shoulder a bit more every day.

Semi-Cindy
AMRAP 20

5 Ring rows
10 Sit-ups
15 squats
Finished 17 rounds + 8 reps

Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=0, WOD=1, Water=1 Total is 4 points for today (out of 6 possible)

Wednesday - 11/05/2014

  
Gymnastic Practice
Handstands
Double-unders
Finally got a few handstands against the wall. My right arm was shaking, which makes me think I am overcompensating and putting more burden on my right side to save my left shoulder. Either way, I got up there.

AMRAP 20
400m run
300m row
20 ball slams @ 25#
10 GHD sit-ups
Finished 3 rounds plus another 200m run to start the fourth.

Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=1, WOD=1, Water=1 Total is 5 points for today (out of 6 possible)

Tuesday - 11/04/2014

  
1 RM
Front Squat
Worked through 255#. Tried for a PR @ 275# repeatedly, but I dropped the bar coming out of the bottom each time. Soon.

AMRAP 10
3 Clean & Jerks
3 Knee ups
then 6/6, 9/9, 12/12, and 15/15
Finished the last knee up just as time ran out. C&J was a light 85#, but I got lots of good shoulder to overhead work at that weight.




Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=0, WOD=1, Water=1 Total is 4 points for today (out of 6 possible)

Monday - 11/03/2014

  
10RM
Strict Press
Worked up to 10 @ 80#. Happy with that given my shoulder limitations.

3 RFT
400m run
30 KBS @ 35# (American)
30 Inclined push-ups
Arms were dead after this one. Shoulder felt great.

5 Rounds
:30 dead bug
:30 hollow hold
:30 rest

Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=1, WOD=1, Water=1 Total is 5 points for today (out of 6 possible)

Sunday - 11/2/2014

  
Nutrition Challenge Points
Sleep=1, Real food=0, No alcohol=1, WOD=0, Water=1 Total is 3 points for today (out of 6 possible)

Saturday - 11/1/2014

  
Nutrition Challenge Points
Sleep=1, Real food=0, No alcohol=0, WOD=0, Water=1 Total is 2 points for today (out of 6 possible)

Friday - 10/31/2014

  
Happy Halloween



Nutrition Challenge Points
Sleep=1, Real food=0, No alcohol=1, WOD=0, Water=1 Total is 3 points for today (out of 6 possible)