Benchmarks & PR's

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Tuesday - 9/1/2015

  
Warmup
400m run
Lunges, push-ups, planks, up/down planks

Strength
5x4 Push Press
Worked from 75#, to 95, 105, 125, 135, 145, 155, to 175#.

MetCon
1200m run
45 Thrusters @ 75# (3x15)
45 pull-ups (bits at a time)
Finished this just under the 20 minute time cap. The run took 7:30. Thrusters were 3 sets of 15, but I had to gasp for air between sets. Pull-ups took several minutes; got those in sets of 1, 2, 3, 4 and a couple 5's.

Monday - 8/31/2015

  
Warmup
50m jog
50m skip
25m lunge
25m burpee broad jump
25m bear crawl

Strength
6x2 OHS
Worked up from 95# to 165# for 2. Old 1RM was 150#, but that was over a year old.

MetCon
6 rounds, 2:00 each round
7 burpees
7 KB snatch (1 arm)
7 burpees
7 KB snatch (other arm)
I got through two rounds of this before I had to drop down to 4 burpees so I could finish within 2 minutes.



Friday - 8/28/2015

  
Warmup
# rounds of rowling
10 jumping squats
10 burpees

Strength
1RM Clean & Jerk
Worked up fro 95# to 115, 135, 165, 185, 205, 210, 220 (+5 PR), to a new PR of 225 (+10).

MetCon
"Christine"
3 RFT
500m row
12 DL @ BW (I used 205#)
21 box jumps @ 24"
Finished this in 17:30. Not fast, but I kept moving.
 

Thursday - 8/27/2015

  
Warmup
2 rounds of 20 seconds DU + 5 burpees
2 rounds of 20 seconds DU + 5 wall balls
Plank holds with 35# plate
Push-ups
Hollow holds
Squats
Jumping squats

Strength
5-5-5-3-3-3 Push press
Worked up to 175#. Ran out of time, probably could get more. 1RM is 205#.

MetCon
AMRAP 12
7 2 for 1 wall balls @ 20#
14 walking lunges
35 DU
Finished 3 rounds plus 21.

Wednesday - 8/26/2015

  
Warmup
300m Row easy
10 second rowing sprints with 20 seconds rest for 5 rounds

Strength
4-4-4-4-4 Low bar back squat
Worked up to 315#. This was my goal for 4 reps, so I was quite happy with this.

MetCon
21-15-9
KBS @ 44#
Pull-ups
then...
500m row
150 Air squats
This started with my grip dying a quick death and ended with a slow agonizing 150 squats. I expect I will feel this in the morning. Finished in about 17:30. It was just me and Stacey today, so there was no hiding or taking it easy. Sweaty, but awesome!

Tuesday - 8/25/2015

  
Warmup
100m run
20 air squats
100m run

Strength
1RM Snatch
PR'd by 2 pounds to 167#. I was at 165, saw Stacey had 166, so I had to get to 167#.

MetCon
100 DU
5 Hang squat clean thrusters, then
4 RFT
8 HSPU
3 Hang squat clean thrusters
Then, 25 lateral bar burpees
Hit the 15 minute time cap on this one during the burpees - finished 12 of the last 25.

Monday - 8/24/2015

  
Strength
1RM Bench Press
I actually did this workout on Tuesday after lots of snatches and thrusters, so my shoulders were kind of smoked. I worked up to 205# today. This was not a new PR (225# still stands).

Wednesday - 8/19/2015

  
Warmup

300m run, then
AMRAP 3
5 PVC squat snatches
10 Squats
5 Burpees

Strength
1RM Back squat
Worked up from 135#, then 185, 225, 255, 275, 315, 335, then a new PR at 350# (+5)

MetCon
5 RFT
300m run
7 squat snatches @ 65#
Finished in 17 minutes

Tuesday - 8/18/2015

  
Warmup
5 Rounds
30 seconds of SU/DU
3 G2OH with 35# plate
3 Burpees plate jumps
30 seconds of random work (abs, push-ups, heavy squats, etc)

Strength
1RM Strict Press
Old 1RM was 150#, hit 155# then 160#. Falid on 165#.

MetCon
50 Burpee Toe-to-bar
Finished this in 9:37 RX. I was last, but I kept moving. Felt good to finish - better than yesterday.

Monday - 8/17/2015

  
Warmup
20 Hip roll
4 TGU each side @ 44#
20 Leg throwdowns
10 Barbell rollouts
20 Windshield wipers
20 Knee to nose

Strength
EMOM 8
2 Thrusters (increasing weight)
Started at 105#, then 115, 125, 125, 135, 155, 160, and 165#

MetCon
100 Push-ups
2 Squat clean @ 135# EMOM
This was the first workout in many years that I could not finish. I got to 75 push-ups after 10 minutes, and I had nothing left. What was worse, this whole class was just me and coach Stacey; there was no hiding my failure. I cooled off, cleaned up most of my mess, then finished after class was over. This took two more sets of cleans to get through 25 more push-ups. I am glad to have gotten all the work in, but feel defeated nonetheless because I did not have the capacity to (mentally nor physically) to push through and finish this workout in one long grind. I'm sure this one will come up again, and I hope to kill it more better then.

Thursday - 8/13/2015

  
Warmup
5 minutes:
Minute 1: 5 pushups, 3 burpee box jumps
Minute 2: 5 pushups, 4 burpee box jumps
Minute 3: 6 pushups, 4 burpee box jumps
Minute 4: 6 pushups, 5 burpee box jumps
Minute 5: 6 pushups, 6 burpee box jumps

Strength
3-3-3-3-3-3 Strict Press
Started with 75#, then 85, 95, 105, 115, 125, 135, and ended with 145#. This means my current 1RM strict press is probably no longer 150#.

WOD
AMRAP 7
5 STOH @ 135#
7 Box jumps @ 24"
9 KBS @ 53#
Did this workout Rx, and finished 4 rounds plus 1 rep.



Wednesday - 8/12/2015

  
Warmup
Kettlebell work
Russian swings
American swings
Goblet squats
Race
3 Rounds
6 American swings
3 Burpees
3 Rounds
6 Russian swings
3 Goblet squats

Strength
2-2-2-2-2-2 Low bar back squats
Worked from 135# to 145, 155, 165, 175, 185, and 195#

WOD
40 Deadlifts @ 185#
3 Lateral bar hop burpees OTM
Finished in 3:47 to avoid an extra set of burpees. Did 16 in round 1, 11 in round 2, 6 in round 3 and 7 in round 4.


Tuesday - 8/11/2015

  
Strength
EMOM 12
Squat snatch
Worked from 75# to 85, 95, 105, 115, 125, 135, 145, and ended at 155#. Current 1RM is still 165#, though I did not attempt anything past 155# today.

WOD
AMRAP 12
500m row
ME pull-ups
Finished 3 full rounds plus 90 seconds of rowing in the 4th. Pull-ups were 10 unbroken in round 1, 7+1 in round 2, then 6+1+1 in round 3..

Monday - 8/10/2015 - Session 2

  
Katie and I went up to Steel Fox CrossFit in Burlington, MA for a killer hour of kettlebell work.

Skill
Turkish Getups
Worked up to a heavy rep on each side. I ended at 44#.

WOD
100m Farmer carry (2x44#)
25 KBS @ 53#
4 TGU each arm @ 36#
100m Farmer carry (2x44#)
20 KBS @ 53#
3 TGU each arm @ 36#
100m Farmer carry (2x44#)
15 KBS @ 53#
2 TGU each arm @ 44#
This took a toll on my grip. Trying to complete the farmer carries followed by kettlebell swings had my forearms screaming. I was happy when this finally ended.


Monday - 8/10/2015

  
Warmup
5 rounds
5 front squats
5 broad jumps
Strength
OHS 3-3-3-2-2-2
Worked from 95#, to 105, 115, 125, to 135# before running out of time.

WOD
4 RFT
5 Front squats @ 115#
10 push-ups
10 Toes to bar
200m run
I KILLED the first round. Then each round got progressively slower. Kudos to Stacey for pushing my jump get back to work during each transition; my mental game is weak.

Open House at Canal Park

  
The new box at Canal Park had an open house workout Saturday. There looked to be about 40 athletes there, plus some family members that came to watch.

Stacey ran us through a long warmup outside, then we got into groups of three.

WOD
AMRAP 20
200m run
12 burpees
ME air squats
When a partner finished the run, everyone moved to the next station. This was a lot of running and a lot of squats. My team ended around 700 squats.


Thursday - 8/6/2015

  
Strength
5x2 Push press
Worked from 135# to 145, 155, 165, 175, and ended at 185#

AMRAP 8
1 snatch @ 95#
100m run
2 snatches @ 95#
100m run
continue adding 1 snatch per round
I finished 5 rounds and 6 snatches RX.


Day One All Over Again

  
Today was the opening day for CrossFit Lando Canal Park. This box is just a stone's throw away from my office in Cambridge, so I have been eagerly anticipating the open.

The first class was at 4:30pm. There is only ever one "first" so I was all over it.

Strength
Low bar back squat - build to a heavy 3
I worked up from 135, 225, 245, 255, to 275#.

WOD
10 Power cleans @ 185#
20 Front squats
30 Lateral burpees over the bar
I had to drop to 165# after 6 front squats. The WOD was supposed to be fast, and the weight was slowing me down too much.


Lando is coming! Lando is coming!

  
Heard from Stacey that Lando Canal Park passed their final inspection today. They are hoping to open for a few days of free sample classes before their official launch next Monday.

I am so ready. I have been without a gym of my own for a couple weeks now. I am itching to get in there and get my sweat dripping on their new floor.


CrossFit Level 2

  
Spent this past weekend at Reebok CrossFit ONE with Austin Malleolo, Gregg Martino, and James Hobart learning even more about coaching CrossFit (and coaching in general).

We had a series of lectures and practice sessions working on 1-on-1 coaching, group coaching, see and correcting, and programming.

I got a lot of good information that I look forward to using over the coming months and years.