August 31, 2011

Squat practice

Bench press 5-5-5-5-5
155
175
195
195
185

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Push press = 107 reps; Lunge = 122 reps

August 30, 2011

"Crossfit Total"

Back squat, 1 rep max: 295
Shoulder Press, 1 rep max: 165 (PR)
Deadlift, 1 rep max: 445 (PR)

August 28, 2011

Morning:

9 rounds for time:
10 wall balls
10 pullups

Time: 16:19

Afternoon:

5 rounds for time:
135 pound squat clean, 3 reps
20 burpees

Time: 14:47

August 27, 2011

15 mile run in 2:20

August 25, 2011

Bench press 5-5-5-5-5
135
155
165
175
135

August 24, 2011

Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Time: 11:16

August 23, 2011

Shoulder press 5-5-5-5-5:
115
135
140
135
135

then

5 rounds for time:
120 jump-ropes (substitute for 40 double unders)
30 box jumps
20 KB swings (55 pound)

Time: 21:31

August 22, 2011

"Isabel"

30 snatches for time (used 115 pounds)

Time: 2:57

August 21, 2011

Ran 13 miles - sore! tired! stomach cramps last 3 miles!

August 19, 2011

Muscle up practice - got FIRST muscle up

August 17, 2011

Run 6 miles

August 16, 2011

7 rounds for time:

60 pound kettlebell swing, 20 reps
40 yards sprint up hill
135 pound power clean, 5 reps
run down hill

On last round, carry kettlebell up hill before doing cleans

Time: 18ish min

August 12, 2011

Crossfit WOD:

"Gator"

Eight rounds for time of:
160 pound Front squat, 5 reps
26 Ring push-ups

Time: 27:29

Afternoon: 10 mile run

August 11, 2011

Crossfit WOD:

6 rounds for time:
Run 400 meters
295 pound deadlift, 5 reps

Time: 12:54

August 10, 2011

Crossfit WOD:

Overhead squat, 3 rep rounds:
135
140
145
150
155
160
165
170 (PR)

August 9, 2011

Crossfit WOD:

2011 CrossFit Games Masters Chipper:

10 Push press, 115 pounds (substitute for handstand push-ups)
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 115 pounds (substitute for 135lbs)
50 Burpees
60 Sumo deadlift high-pull, 70 pound kettlebell (substitute for 75 pound barbel)

Time: 19:32

August 8, 2011

Grayson's Crossfit WOD:

2 rounds for time:
45 pound deadlift, 2 reps
10 box jumps, 12 inch box
10 burpees

Time: 2:42

August 8, 2011

Crossfit WOD:

4 rounds:
500m row
Rest 3 min

Times:
1:32
1:33
1:36
1:36

August 6, 2011

Crossfit WOD:

Squat clean and jerk, 2 rep rounds
95
105
115
135
145
155
165

then

10 rounds for time, wearing 20lb weighted vest:
5 pull-ups
10 push-ups
15 squats

Time: 13:33

August 5, 2011

Crossfit WOD:

10-9-8-7-6-5-4-3-2-1 rep rounds of the following for time:
80 pound kettlebell swing
Push-ups
18 inch box jump
Burpees

Time: 12:40

then

Back squat 5-5-5-5:
185
205
225
225

Front squat 5-5-5-5:
135
155
175
195
215

August 4, 2011

Crossfit WOD:

For time:

20 calorie Row
30 dumbbell thrusters, 15 pound dumbbells
20 Toes to bar
30 Box jumps, 24" box
20 kettlebell Sumo-deadlift high-pulls, 60 pound kettlebell
30 Burpees
20 push presses, 105 pounds

Time: 11:33

August 3, 2011

Crossfit WOD:

Thrusters 5-5-5-5-5
115
135
145
150
155

then

3 rounds:
20 burpees for time
90 seconds rest

Times: 1:06, 1:01, 1:02

August 2, 2011

Kayak attainment in green boat from Anglers to Horseshoe (portaged Portage rapid and O-deck)

Afternoon:

"McGhee"

30 min AMRAP:
275 pound deadlift, 5 reps
13 push-ups
9 box jumps

Completed 21 rounds + 5 DL and 13 push-ups

August 1, 2011

Crossfit WOD (NOT!!!)

3 rounds, 12-9-6 reps for time:

105 pound squat clean and jerk
Pullups
Ring dips

Super tired, dehydrated, and weak. Suffered through 1 round and quit. Hurt back again on last ring dip.