Benchmarks & PR's

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Friday - 4/8/2016 - Birthday double-header

  
I had been waiting on this day for several months now. Today I turned 50. There are lots of stuff going on in my life these days. Some of them make me feel old, many of them make me feel young. Among them, CrossFit has become so much more to me than a way to stay fit one hour at a time.

I marked this birthday with going to CrossFit twice. The 1pm class was doing Annie - one of my favorites. The 5pm class was doing Elizabeth - not a favorite, but was eager to work out with that group, too, today.

I finished Annie in 7:42 - a solid PR! I did Elizabeth light so I could get a good sweat going. Not RX, but I had a great time getting it done with the 5pm group.


Tuesday - 4/5/2016

  
Warmup
Burpee breakdown

Strength
3-3-3-3
Push Press
Worked from 95# to 175#.

MetCon 1
Max Ring MU in 12:00
Took 13 attempts, completed 10. Ripped in the middle and had to take a quick first aid break.

MetCon 2
100 Burpees for time
Finished in 9:39

Monday - 4/4/2016

  
Warmup
5 Rounds of 1 minute each
1 and 2: 10 wall balls, 10 Pushups, 10 jumping squats
3: 5 wall balls, 10 push-ups, 10 jumping squats
4: 5 wall balls, 5 push-ups, 10 jumping squats
5: 5 wall balls, 5 push-ups, 5 jumping squats

Strength
1RM Front squat
Worked from 95# up to 175#.

MetCon
15 Cleans @ 95#
15 STOH
5 MU
5 Pistols each leg
12 Cleans
12 STOH
5 MU
5 Pistols
9 Cleans
9 STOH
5 MU
5 Pistols
I wanted to take a stab at some ring MU today. I did not miss any attempts. I mixed ring and bar MU. Rounds 1 and 2 were 2 Ring MU and 3 Bar MU, round 3 was 2 ring MU and 2 bar MU and 1 more ring MU. 7 MU in one WOD was a first for me!

Thursday - 3/17/2016

  
Warmup
10 minutes of plank
For every drop, do 1 burpee + 1 squat + 1 TTB
Held the first plank for just over 5 minutes. Last plank was just over 2 minutes. Side planks were much shorter and felt like shoulder workouts more than abs.

MetCon
28 Rounds, :30 on  :30 off
4 times through each of these:
Thrusters
Back squat active hold
Plank with right arm raised
Plank with left arm raised
45# Get-ups
Jumping lunges with bar on back
1 burpee + 2 squat cleans + max OH squat
This was a long and sweaty workout. Third round was the toughest. Last round was better because I knew it was ending.

Wednesday - 3/16/2016

  
Warmup
Row 250m
then, 5 rounds of:
100m row
100m row - arms only

Strength
3-3-3-3
Front Squat
Worked up to 3 @ 225#
then
1 minute AMRAP @ 75% (165#)
MetCon
For Time
Row 750m
21 Deadlift 225
30 Handstand Push-ups
Finished in 9:47. Deadlifts were very taxing.

Tuesday - 3/15/2016

  
MetCon
For time - 9 minute cap
50 Pull-ups
50 STOH @ 75#
50 Hang power cleans @ 75#
Finished all the pull-ups and shoulder to overheads. Finished 20 of the hang power cleans before time ran out. This was a great burner. I wouldn't mind trying it again with doing 5 rounds of 10 each just to see how that feels.

Monday - 3/14/2016

  
Strength
Every :90 for 7 sets
Power Snatch + Squat Snatch (5 second pause in bottom)
Kept this light. Worked from 75# up to 125#.

MetCon
10m AMRAP
2 Wall Climbs
4 Front Squat 135/95
8 KB Swings 53/35
Finished 6 rounds plus 2 climbs, 4 squats, and 3 KBS.

Saturday - 3/12/2016

  
Opens WOD 16.3
7m AMRAP
10 Power Snatch 75/55
3 Bar Muscle Ups
Loved this workout. I couldn't string any bar muscle-ups together, but I hit every single that I attempted. I finished 5 full rounds and then 1 more snatch, for a total of 66 reps.

Wednesday - 3/9/2016

  
Warmup
It was very warm today, so there was running...
3 Rounds
5 Strict press
5 Push press
5 Thrusters
100m run
5 Burpees

Strength
3RM
Front squat
Worked from 135 up to 255#.

MetCon
21-15-9
Front squat @ 95#
Ring rows
Then, 400m run.
Finished the 21-15-9 in 3:30 and then ran for 2 minutes. Loved this workout. And it kept my shoulder out of it.

Tuesday - 3/8/2016

  
Warmup
4 Rounds
15 unbroken wall ball shots in :30
Max Russian KBS in :30 @ 70#

Strength
1RM
Power clean
Worked from 135 up to 215#.

MetCon
30 Power cleans @ 165#
Finished this in blazing time by doing 6 sets of 5.

Monday - 3/7/2016

  
Warmup
4 Rounds
:30 wall sit
4 push-ups
3 broad jumps
2 pull-ups
1 burpee

Strength
1RM
Front squat with 5s hold at bottom.
Worked from 135# up to 245#.

MetCon
AMRAP 12
15 Box jumps
10 Pistols
5 HSPU
200m run
Finished 4 rounds plus 3 box jumps.

Extra Credit
MU work. Finally got 2 connected muscle-ups. However, that really took a toll on my right shoulder. Need to be careful so I can stay healthy enough to finish the Opens.

Opens WOD 16.2

  
I took the opportunity to re-test 16.2 after sucking a lot on Saturday. I improved my score by 78 reps to finish at 165.




Tuesday - 3/1/2016

  
Warmup
With a partner.
Partner 1 does max push-ups while partner 2 runs a suicide shuttle, then switch. 3 rounds of each for each partner (6 total). Score is total push-ups.

Strength
5-5-3-3-1-1-1
Strict press
Started this at 95#. Painful. Went to 105#, much worse. Stopped and worked on squat cleans.

MetCon
AMRAP 12
600m run
5 Rounds of
   7 STOH @ 95#
   17 Box jumps @ 24"
Finished one round with about :50 left, so had to run another 600m.

Bonus
1 MU and *almost* strung together a second.

Monday - 2/29/2016

  
Strength
1-1-1-1-1
Overhead squat from clean and jerk
Got up to 135, dropped 155 (had it, then lost it) and 165#.

MetCon
3 RFT
5 Front squats @ 95#
10 Hang power cleans @ 95#
15 Lateral bar hops
Then, 100 DU
Finished in a blazing 4:11. 95# was probably too light, but I wanted to go fast.

Thursday - 2/25/2016

  
Strength
Bench Press
3-3-3-3
Stayed light for a couple rounds, then had to stop this. Right shoulder is really hurting and needs rest in anticipation of Opens 16.1.

MetCon
AMRAP 10
15 KBS @ 53#
10 SDLHP @ 53#
30 DU
300m run
Finished this without an issue, but my right foot was not happy about it.

Wednesday - 2/24/2016

  
Warm-up
3 rounds with increasing weight
Walk with plate overhead
5 strict presses
Walk with plate overhead
10 STOH

Strength
8 minutes to find heavy snatch
3 rounds of 2 minutes
1 snatch

MetCon
20 HSPU, then
3 rounds
10 DL @ 115
10 Box jumps
then,
30 pistols and 10 hang power cleans
Finished that off in 5:30. Loved it!

Tuesday - 2/23/2016

  
Warmup
1 minute of barbell x 3
1 - back squat, push press, hang cleans
2 - stoh, front squats, squat cleans
3 - squat cleans, thrusters, burpees

Strength
5-5-5-3-3-3
Push press
Stayed light on this. 115#, 125#, 135#, 140#, 145#, 150#

MetCon
AMRAP 12
5 burpees
10 STOH @ 95# (unbroken)
15 pull-ups
Pull-ups were harder this time. My right shoulder is giving me trouble. I am trying to ignore that to get through the Opens.

Monday - 2/22/2016

  
Warmup
10 rounds for each partner
Jump over one arm, another arm, legs of seated partner who has their arms extended. Then 2 burpees.

Strength
1RM
Front squat
Worked up to 245#. This is way under my old PR of 296# from November. I blame 2 factors; first, I just returned from vacation that included 0 barbells for a week. Second, I weigh about 30# less than I did in November. I'm just not driving as much weight these days.

MetCon
21-15-9
Squat cleans @ 95#
Toes 2 bar
Finished this in 10:03.

Friday - 1/29/2016

  
Fran
21-15-9
Thrusters @ 95#
Pull-ups
Finished in 7:16 (2:39 faster than my best ever). Did thrusters as 7-7-7, 5-5-5, 5-4. Pull-ups were 11-10, 8-2-2-1-2, 5-4.

Thursday - 1/28/2016

  
Warmup
2 rounds with a partner
1 partner runs 200m
Other partner completes 10 burpees

Strength
2RM
Bench press
Worked up to 185#, got 1 of 2 at 195#.

MetCon
3 Rounds
3 Minutes Max Box Jumps 24/20 (full stand)
2 Minutes Max Bar Roll Outs
1 Minute Max Deadlift 165#
Rest 1 minute
Thank God for the rest minute. This was much harder than it looked. Very sweaty.