Whole 9 PTP 3

30 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 5x 65,70,75,85,75
Deadlift - 5x 135,145,160,175,160
Back Squat - 5x 115,125,135; 3x 145,150,155

Time: 41 minutes

Whole 9 PTP 2

28 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 45,65,70,75,80,75
Deadlift - 5x 135,145,155,170,155

Time: 20 minutes

MetCon: 5 rds for time of
10 KB Snatch (5L/5R - 30#)
10 KB Swings (5L/5R - 30#)
10 Burpees

Time: 18 minutes

Whole 9 PTP 1

26 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 5x 45,65,70,75,70
Deadlift - 5x 135,145,155,165,150

Time: 16 minutes

MetCon: 3 rds of 15 KB Swings (50#)/ 15 Hanging Knee Raise

Time: 6 minutes

Complex

24 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Barbell Complex: 7-6-5-4-3-2-1 reps (45# bar)
Thrusters
Bent Row
Squat
Upright Row
Lunge
Military Press
Deadlift

Time: 20 minutes

Press - Clean

23 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 3x 95,100,105; 5x 110,115,115
Power Clean - 3x 115,120,125,130,135

Time: 27 minutes

MetCon:
AMRAP 5 minutes: 5 med ball squat cleans (20#), 5 push ups
Result: 6 rds.

Squat-Bench

22 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Squat - 3x 95,115,135; 5x 145,150,150
Bench - 5x 115,125,145,155,165,175

Time: 27 minutes

MetCon

20 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Air Squat/Push Up

5 rounds for time:
10 KB Swings (50#)
6 Chin Ups
6 Burpees
10 DB Push Press (30# per hand)

Time: 20 minutes

Press - Deadlift

19 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 3x 95,100,105; 5x 115,115,110
Deadlift - 1x 135,155,175,195,210; 5x 215

Time: 21 minutes

Squat-Bench

18 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Squat - 1 x 15 @ 65#
Ab Mat Sit Ups - 3 x 15

Squat - 3x 95,115,135; 5x 145,150,145
Bench - 5x 115,125,145,155,165,170

Time: 29 minutes

Press - Clean

15 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 3x 95,100,105; 5x 110,115,115
Power Clean - 3x 115,120,125,130,135

Time: 22 minutes

Press - Deadlift

12 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 3 Power Snatch (45#)

Press - 3x 95,100,105; 5x 115,115,110
Deadlift - 1x 135,155,175,195,210; 5x 215
Ab Mat sit ups - 3 x 25

Time: 28 minutes

MetCon: 9-7-5 rep rds of KB Snatch (30#)/Dip
Time: 5 minutes

Squat-Bench

11 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Squat - 3x 95,115,135; 5x 145,150,145
Bench - 5x 115,125,145,155,165,170

Time: 27 minutes

Press - Clean

9 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up/Ab Mat Sit Ups

Press - 3x 95,100,105; 5x 110,115,110
Power Clean - 3x 110,115,120,125,130,130

Time: 23 minutes

MetCon: 9-7-5 rep rounds of Thrusters (45#)/Chin Ups
Time: 5 minutes

Workout Time: 28 minutes

Squat-Bench-Pull

1 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Squat - 1 x 15 @ 60#

Squat - 3x 95,115,135; 5x 145,145,145
Bench - 5x 135,145,155,160,165
Chin Ups - 8,8,6
Ab Mat sit ups - 3 x 25

Time: 47 minutes

Press - Clean

30 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 3x 95,100,105; 5x 110,115,110
Power Clean - 3x 110,115,120,125,130,130
Ab Mat sit ups - 3 x 25

Time: 30 minutes

Boxing

29 Nov 2009

Warm up: 3x10 arm/neck/trunk rotation; 3 x 10 jumping jack; 3 x 5 squat thrusts

Alt 1 minute rds - hands, feet, mixed

Time: 20 minutes

Press - Deadlift

28 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 3x 95,100,105; 5x 110,115,110
Deadlift - 1x 135,155,175,195,205; 5x 210
L-sit (knees up) - 3 x 20 sec

Time: 28 minutes

Squat - Dip - Pull

27 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 1 x 15 @ 55#

Squat - 3x 115,125,135; 5x 145,145,145
Dip - 7,7,7
Chin Ups - 7,7,7
Ab Mat sit ups - 3 x 25

Time: 32 minutes

Press - Clean

24 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Squat - 1 x 15 @ 50#

Press - 3x 95,100,105; 5x 110,110,110
Power Clean - 3x 110,115,120,125,130,130
L-sit (knees up) - 3 x 20 sec

Time: 29 minutes

Squat-Bench-Pull

23 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Squat - 3x 95,115,135; 5x 145,145,145
Bench - 5x 135,145,155,160,160
Chin Ups - 10,7,6
Ab Mat sit ups - 3 x 25

Time: 49 minutes

Boxing

22 Nov 2009

Warm up: 3x10 arm/neck/trunk rotation; 3 x 10 jumping jacks

Alt 1 minute rds - hands, feet, mixed

Time: 20 minutes

Press - Deadlift

21 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 3 P Clean and Press (45#)

Press - 3x 95,95,100; 5x 110,110,110
Deadlift - 1x 135,155,175,195; 5x 205
L-sit (knees up) - 3 x 20 sec

Time: 22 minutes

Squat - Dip - Pull

20 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up

Squat - 3x 95,115,130; 5x 140,145,145
Dip - 7,7,7
Chin Ups - 7,7,7
Ab Mat sit ups - 3 x 25

Time: 32 minutes

Press - Clean

18 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 3x 85,90,95; 5x 105,110,110
Power Clean - 3x 110,115,120,125,130,125
L-sit (knees up) - 3 x 20 sec

Time: 31 minutes

Boxing

15 Nov 2009

Warm up: 3x10 arm/neck/trunk rotation; 10-8-6 burpees

Alt 1 minute rds - hands, feet, mixed

Time: 20 minutes

Press - Deadlift

14 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 3x 85,90,95; 5x 105,110,110
Deadlift - 1x 135,155,175,195; 5x 200
L-sit (knees up) - 3 x 20 sec

Time: 31 minutes

Squat-Bench-Pull

13 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Squat - 3x 95,115,130; 5x 140,145,145
Bench - 5x 135,145,155,160,160
Chin Ups - 10,7,6
Ab Mat sit ups - 3 x 25

Time: 38 minutes

Press - Clean

11 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Back Squat - 1 x 15 @ 45#

Press - 3x 85,90,95; 5x 105,110,105
Power Clean - 3x 105,110,115,125,130,125
L-sit (knees up) - 3 x 15 sec

Time: 31 minutes

Squat - Dip - Pull

9 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up

Squat - 3x 95,115,130; 5x 140,145,140
Dip - 7,7,7
Chin Ups - 7,7,7
Ab Mat sit ups - 3 x 25

Time: 38 minutes

Press - MetCon

8 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 3x 85,90,95; 5x 105,110,105 (13 minutes)

MetCon - AMRAP 10 minutes (managed 6 rds)
65# Power Snatch x 7
Push Ups x 7

Time: 23 minutes

Squat - Bench - Dead

7 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up

Squat - 3x 95,115,130; 5x 140,145,140
Bench - 5x 135,145,155,160,155
Deadlift - 1x 135,155,175,195,205,215,220

Time: 44 minutes

Press - Clean

4 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 3x 85,90,95; 5x 105,110,105
Power Clean - 3x 105,110,115,125,125,125
Ab Mat sit ups - 3 x 25

Time: 31 minutes

Squat - Dip - Pull

2 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up

Squat - 3x 95,115,130; 5x 140,140,140
Dip - 6,6,6,6,6
Pull Ups - 6,6,6,6,6
Ab Mat sit ups - 3 x 25

Time: 32 minutes

Press - Deadlift

31 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 3x 75,85,95; 5x 105,105,105
Deadlift - 1x 135,155,175,185,195,205,215
L-sit (knees up) - 3 x 15 sec

Time: 29 minutes

Squat - Bench - Pull

30 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up

Squat - 3x 95,115,130; 5x 140,140,140
Bench - 5x 115,135,145,155,155,155
Chin Ups - 6,6,6,6,6
Ab Mat sit ups - 3 x 25

Time: 48 minutes

Press - Clean

28 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 3x 75,85,95; 5x 105,105,105
Power Clean - 3x 105,110,115,125,125,125
Ab Mat sit ups - 3 x 25

Time: 31 minutes

Squat - Dip - Pull

26 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up

Squat - 3x 95,115,125; 5x 135,140,140
Dip - 6,6,6,6,6
Pull Ups - 6,6,6,6,6
Ab Mat sit ups - 3 x 20

Time: 35 minutes

Boxing

25 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Boxing - 18 minutes
Med Ball Crunches - 3 x 20

Time: 20 minutes

Press - Deadlift

24 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 3x 75,85,95; 5x 105,105,105
Deadlift - 1x 135,155,175,185,195,205,215
Ab Mat sit ups - 3 x 20

Time: 34 minutes

Squat - Bench - Pull

23 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up

Squat - 3x 95,115,125; 5x 135,140,140
Bench - 5x 115,135,155,165,175
Pull Ups - 6,6,6
L-sits (knees up) - 3 x 15 sec

Time: 36 minutes

Press - Clean

21 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 5x 75,85,95,105,115
Power Clean - 3x 105,115,125,135,140
Ab Mat sit ups - 3 x 20

Time: 30 minutes

Squat - Bench - Pull

19 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up

Squat - 3x 95,115,125; 5x 135,140,135
Bench - 5x 115,135,145,155,165
Pull Ups - 6,6,5,5,5
Ab Mat sit ups - 3 x 20

Time: 44 minutes

Boxing

18 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Boxing - 18 minutes
Med Ball Crunches - 3 x 20

Time: 20 minutes

Press - Deadlift

17 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 5x 65,75,85,95,105
Deadlift - 5x 145,155,165,175,185
Ab Mat sit ups - 3 x 20

Time: 37 minutes

Squat - Dip - Pull

16 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Squat 3x 95,115,125; 5x 135,140,135
Dip 6,6,5,5,5
Pull Up 6,6,5,5,5
Ab Mat sit ups 3x 20

Time: 28 minutes

Press - Clean

14 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 5x 55,65,75,85,95
Power Clean - 3x 95,105,115,125,135
L sits (knee up) - 3 x 15 seconds

Time: 22 minutes

Squat - Press - Pull

12 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Back Squat - 5x5
95,115,135,135,135

Bench Press - 5x5
115,125,135,145,155

Pull Ups - 5x5

Time: 25 minutes

Heavy Bag

11 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

3 x 6 minute rds on the heavy bag

3 x 20 Ab Mat sit ups

Time: 25 minutes

Dead - Dip

10 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Deadlift - 5x5
135,145,155,165,175

Dip - 5x5

Time: 15 minutes

Extra: 3 x 20 Ab Mat sit ups

Squat - Press - Pull

8 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Back Squat - 5x5
95,115,135,135,135

Bench Press - 5x5
115,125,135,145,155

Pull Ups - 5x5

Time: 31 minutes

Extra: 3 x 20 Ab Mat sit ups

XFit Calgary - Snatch Overhead Squat

8 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Snatch + Overhead Squat
45,55,65,75,85,95

Time: 14 minutes

Extra: 3 x 20 Ab Mat sit ups

XFit Calgary - Bike Push

6 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

5 rds for time:
Bike 3 minutes
10 Push Press (95#)

Time: 26 minutes

Extra: 3 x 20 Ab Mat sit ups

XFit Calgary - Swing batta swing

5 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

for time:
150 KB Swings (50#)

Time: 14 minutes
Extra: 3 x 20 Ab Mat sit ups

XFit Calgary - Clean Push

4 Oct 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

5 rds for time:
5 Squat Cleans (95#)
10 Push Press (30# db/hand)

Time: 17 minutes
Extra: 3 x 20 Ab Mat sit ups

XFit Calgary - Sprints

30 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

8 x 400 m Sprints
2 minute rest between sprints

Sprint time: 20 minutes
Total time: 34 minutes

XFit Calgary - Squat Pull

29 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Ups

10 rds
5 Back Squat 95#
5 Chest to Bar Pull Ups

Time: 24 minutes

Extra: 3 x 20 Ab Mat sit ups

XFit Calgary - Push Press

27 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Push Ups
Push Press - 25,35,45 # dbs/hand

Push Press
2,2,2,2,2,2,2
115,120,125,130,135,140,145 (failed on the 2nd 145)

Time: 16 minutes

Pulled a hammy, couldn't do squats.

XFit Calgary - 5x5

25 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

5 x 5

Back Squat 115,130,145,160,175
Pull Ups
Bench Press 115,130,145,165,180

Time: 29 minutes

XFit Calgary - Hang/Jump/Squat

24 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

3 rounds for time:

15 Hang power Clean (115#)
30 Box Jumps
60 PVC Overhead Squats

Time: 36 minutes

Extra: 3 x 20 Ab Mat sit ups

XFit Calgary - Pull/Jump/Push

23 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

21, 15, 9, 15, 21 rep rounds for time:
Toes to Bar
Wallball (20#)
Box Jump

Time: 23 minutes

XFit Calgary - Overhead Squat

22 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

Overhead Squat
3,3,3,3,3,3,3 - 45,55,65,75,80,75,70

Time: 17 minutes

Extra: 3 x 20 Ab Mat sit ups

XFit Calgary - Run/Burpee

20 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

With a 15 minute time limit:
Run 1 mile

AMRAP Burpees
Coach’s notes: For this workout you have 15 minutes. Start by running 1 mile. With any time remaining perform As Many Reps As Possible (AMRAP) of Burpees.

10 minute mile, 30 burpees.

XFit Calgary - Back Squat

18 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

Back Squat - 2,2,2,2,2,2,2

95,115,125,135,145,155,165

Time: 15 minutes

Extra: 3 x 20 Ab Mat sit ups

XFit Calgary - Jerk Pull

17 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

“Michelle”
7 rounds for time:
25 DB Split jerk
25 Jumping Pull Ups

30 #s per hand. Only managed 5 rds.

Time: 29 minutes.

XFit Calgary - Push Pull

15 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

Weighted Pull Ups 5, 5, 5, 5, 5, 5, 5 (20#s)
150 Broad Jumps for distance

Time: 30 minutes

XFit Calgary

14 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

Power Clean 3-3-3-3-3-3
95-105-115-125-135-145

Time: 10 minutes

Extra: 3 x 20 Ab Mat sit ups

Southwood (again)

12 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

Front Squat 8-6-4
Press 8-6-4
Power Clean 8-6-4
Bench 18

All at 100#

Time: 17 minutes

CrossFit Austere - Week 6, Day 2

11 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

Angie
for time
100 pull ups (I did 50)
100 push ups
100 sit ups
100 squats

Time: 27 minutes

CrossFit Austere - Week 6, Day 1

9 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

rds in 20 min
70 lb thrusters x 10
pull ups x 8
150 meter run

Rds: 4.5

Time: 20 minutes

Southwood

8 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

Front Squat 8-6-4
Press 8-6-4
Power Clean 8-6-4
Bench 18

All at 95#

Time: 16 minutes

CrossFit Austere - Week 5, Day 5

6 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

for time
100 sit ups
20 box jumps, 24 in box
100 squats
20 pull ups
2.4 km run

Time: 35 minutes (8 minutes faster than 1.5 yrs ago).

CrossFit Austere - Week 5, Day 4

5 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

rds in 20 min
20 lb pull ups x 10 (20# med ball in bag)
20 lb db lunges x 10 steps (20# med ball in bag)

Rds: 5

Time: 20 minutes

CrossFit Austere - Week 5, Day 3

3 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Squat Thrusts

10 rds for time:
5 Pull Ups
10 Push Ups
15 Air Squats

Time: 27 minutes

CrossFit Austere - Week 5, Day 2

1 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC)/ Push Ups

with a continuously running clock
do 1 pullup the 1st min, 2 the 2nd…
Pull Ups = 6

4 rds for time
400 meter run
100 squats
400 meter run
75 squats
400 meter run
50 squats
400 meter run
25 squats
Time = 35 minutes

CrossFit Austere - Week 5, Day 1

30 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
7-5-3 Overhead Squats (PVC)

10 mile bike - 43 minutes
500 meter swim - 17 minutes

CrossFit Austere - Week 4, Day 5

29 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
USMC Daily 7
7-5-3 Overhead Squats (PVC)

rds in 20 min of
50 lb clean (50# KB)
10 push ups
150 meter run

Time: 20 minutes, 5 rds

CrossFit Austere - Week 4, Day 4

27 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC)/ Push Ups

Kelly
5 rds for time
400 meter run
30 wall ball, 20 lb
30 box jump, 20 in

Time: 3 rds, 30 minutes

CrossFit Austere - Week 4, Day 3

25 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC)

pull up/push up/squat
25-15-5
20-15-10
15-15-15
10-15-20
5-15-25

Time: 25 minutes

CrossFit Austere - Week 4, Day 2

23 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC)/ Push Ups

Gagetown
for time
400 meter run
21 Thrusters 70 lbs
21 pull ups
800 meter run
21 Thrusters 70 lbs
21 pull ups
400 meter run

Time: 43 minutes

CrossFit Austere - Week 4, Day 1

22 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC)/ Push Ups

rds in 20 min of
60lb x 10 deadlift
50lb x 8 hang power clean
70 lb x 6 push press (35# DBs per hand)

Time: 20 minutes (8 rds)

CrossFit Austere - Week 3, Day 5

21 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC)/ Push Ups

15,12,9,6,3 rep rds for time
65 lb clean
Dips

Time: 19 minutes

CrossFit Austere - Week 3, Day 4

20 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC)

3 rds for time
Run 400 meters
21 burpees
21 pull ups

Time: 37 minutes

It's 9 pm and still 85 degrees. Daddy don't do good in this heat.

CrossFit Austere - Week 3, Day 3

17 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Power Snatch + Overhead Squats (45#)

Frelen
4 rds for time
400 meter run
15 swings - 50 lb
15 pull ups

Time: 29 minutes

CrossFit Austere - Week 3, Day 2

16 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3x5 Overhead Squats (PVC); 3x5 Jumping Jacks

10 mile Bike - 45 minutes
500 meter Swim - 16 minutes

CrossFit Austere - Week 3, Day 1

15 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC);
10-8-6 Power Snatch (45 #)


Cindy (as many rds in 20 mins. of)
5 Pull Ups
10 Push Ups
15 Squats

Time: 20 minutes, 9 rds.

CrossFit Austere - Week 2, Day 5

14 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC);
10-8-6 Overhead Press (45 #)
7-5-3 Deadlift (60,110,140)

15,12,9,6,3 rep rds for time
140lb deadlift
handstand push ups

Time: 12 minutes

CrossFit Austere - Week 2, Day 4

12 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations; 10-8-6 Overhead Squats (PVC); 10-8-6 Overhead Press (45 #)

Fran
21-15-9 reps for time
70 lb thruster
pull ups

Time: 17 minutes

CrossFit Austere - Week 2, Day 3

10 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations; 10-8-6 Overhead Squats (PVC)

For time
15,12,9,6,3 Hand Stand push ups
3,6,9,12,15 L pull ups

Total Time: 16 minutes

CrossFit Austere - Week 2, Day 2

9 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations; 10-8-6 Overhead Squats (PVC)

Tabata
for time, 8 rds 20sec work, 10 sec rest
double unders
push ups
sit ups
pull ups
air squats

Total Time: 24 minutes

CrossFit Austere - Week 2, Day 1

7 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations; 10-8-6 Push Ups/Squats

Camille
3 rds for time
600 m run
5 x (5 pullups,10 push ups,15 squats) (I did 3 x ())

Time: 36 minutes

I got very close to Pukie on this one.

CrossFit Austere - Week 1, Day 5

4 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations; 10-8-6 Push Ups/Squats

1.5 mile Run

Time: 16 minutes

Swim: 15 minutes

CrossFit Austere - Week 1, Day 4

3 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations; 10-8-6 Push Ups/Squats

21-18-15-12-9-6-3 reps of
50# Front Squat (25# per hand)
Sit Ups

Time: 19 minutes

Swim: 1 hr with Max

CrossFit Austere - Week 1, Day 3

2 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations; 10-8-6 Push Ups/Squats

5 rds for time
400 m run
Power Clean x 15 reps (30# Db per hand)

Time: 25 minutes

Swim: 20 minutes

CrossFit Austere - Week 1, Day 2

31 July 2009

Warm Up: 3x10 Arm/Trunk/Neck rotations; 10-8-6 Squats/Push Ups
3x20 AbMat Sit Ups

Helen
3 rds for time
400 meter run
50 lb kb swing x 21
12 pull ups

Time: 19 minutes

PR by 2 minutes!

CrossFit Austere - Week 1, Day 1

29 July 2009

Warm up - 10,8,6 push ups/squats. 3x10 trunk/arm/neck rotations.
3x20 AbMat Sit Ups

Ivan
Rds in 20 minutes
70lb Push Press x 12
Pull up x 10

Result - 7 rds

Still having stomach problems but have to get back on the horse.

The Austere program was developed by Greg Glassman for the Canadian army. It's a 9 week boot camp-ish program. It will take me longer than that since I will still be sprinkling in some swims and bike rides. We have Hightstown tri in September!

NJ State Triathlon

26 July 2009

500 m Swim
11.5 mile Bike
5 k Run

2hr 5 min

This really sucked. I had stomach problems throughout and cramps during the run. Had to walk it. I didn't eat well over the weekend. I always have a nervous stomach before these. I need to plan very carefully for the next one.

CrossFit Football, Week 11, Day 4

19 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats
Squat - 5x(45,65,95)
Press - 5x(45,65)

SWOD
Squat - 5x5 - 115,125,135,135,135
Press - 5x5 - 95,105,110,110,110

MetCon
5 rds for time of:
7 Deadlifts 135#
21 Jumping Jacks

SWOD Time: 24 minutes
MetCon Time: 7 minutes

Tri Training - last one before NJ State Tri!

18 July 2009

10 mile bike - 38 minutes

500 yd swim - 16 minutes

CrossFit Football, Week 11, Day 3

17 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats
Clean & Jerk - 3x3 45#

SWOD
Chin Ups - 3 x max 7-7-7

MetCon
CF Football Grace
15 C&J 95#, Sprint 1 Full Gasser
10 C&J 95#, Sprint 1/2 Gasser
5 C&J 95#, Sprint 1/4 Gasser

SWOD Time: 10 minutes
MetCon Time: 20 minutes

CrossFit Football, Week 11, Day 2

15 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats
Squat - 5x(45,95,115)

10 rds for time of:
3 Squats - 125#
3 Pull Ups
3 Dips

Total Time: 15 minutes

Tri Training

12 July 2009

10 mile bike - 40 minutes

500 yd swim - 15 minutes

CrossFit Football, Week 11, Day 1

11 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats
Squat - 5x(45,95,115)

SWOD
Squat - 5x5 - 135,140,145,150,155
Bench - 5x5 - 135,140,145,150,155

MetCon
Sprint - 10 x 40 yds

SWOD Time: 38 minutes
MetCon Time: 6 minutes

CrossFit Football, Week 10, Day 5

10 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 Push Ups/Squats

SWOD
Deadlifts 5 RM - 135,160,185,205,225,240
Chin Ups - 3x max - 6,6,6

MetCon
3 Power Snatches on the minute for 10 minutes.

SWOD Time: 24 minutes
MetCon Time: 10 minutes

CrossFit Football, Week 10, Day 4

8 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 Push Ups/Squats
Press - 5x(45,65,95)
Front Squat - 5x(45,65,95)

SWOD
Press 5 x 5 - 105,110,115,115,115

MetCon
5 rds for time of:
7 Front Squats 95#
7 Burpee Pull Ups

SWOD Time: 12 minutes
MetCon Time: 18 minutes

CrossFit Football, Week 10, Day 3

6 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 Push Ups/Squats

Tabata Deadlift - 155#
All 5's.

CF Football Day Off

5 July 2009

Swim 600 yds - 20 minutes

Sourland Hike - 90 minutes

Not a real day off, just no weights!

CrossFit Football, Week 10, Day 2

4 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 Push Ups/Squats

4 rds for time:
Complete the cycle 7 times:
Power Clean
Thruster
Back Squat
Rack Jerk

Workout Time: 17 minutes at 75#.

CrossFit Football, Week 10, Day 1

3 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 Push Ups/Squats

For time:
7 rds of 7 burpees (+ 1 to grow on)

Time: 10 minutes

I'm so sore from the squats a couple of days ago that this is all I can do.

Added a 10 mile bike ride a couple of hours later. Loosened me up nicely.

CrossFit Football, Week 9, Day 5

1 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x5 Push Ups/Squats
Squat - 45x5, 95x3, 115x2

SWOD
Squat - 5 x 5 135, 155, 165, 175, 180
Bench - 5 x 5 135, 155, 165, 175, 185

MetCon
5 rds for time:
Sprint - 40 yds
Pull Ups x 5

SWOD Time: 37 minutes
MetCon Time: 8 minutes

CrossFit Football, Week 9, Day 4

29 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats

SWOD
Deadlift 5 RM 135,155,175,195,215,230

MetCon
7 rds for time:
3 Push Press 95#
6 Pull Ups
9 Push Ups

SWOD Time: 15 minutes
MetCon Time: 16 minutes

CrossFit Football, Week 9, Day 3

27 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats

SWOD
Power Clean 5 x 3 115,125,140,150,160
Strict Chin Ups 3 x max 6-6-6

MetCon
Sprints - 10 x 40 yds

SWOD Time: 20 minutes
MetCon Time: 6 minutes

CrossFit Football, Week 9, Day 2

25 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3 x 5 Push Ups/Squats
Squat/Press: 45x5, 65x3, 85x2

SWOD
Squat 5 x 5 - 135,150,160,170,180
Press 5 x 5 - 95,105,115,120,125 (2-3)

MetCon
Perform 2 Power Cleans on the minute for 15 minutes (115#)

SWOD Time: 29 minutes
MetCon Time: 15 minutes

CrossFit Football, Week 9, Day 1

24 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3 x 5 Pulls Ups; 10-8-6 Push Ups/Squats

SWOD
Bench Press - 5 x 5 135,155,165,175,180

MetCon
30 Squats Body Wt
200 yd Sprint
30 Burpees

SWOD Time: 10 minutes
MetCon Time: 9 minutes

CrossFit Football, Week 8, Day 5

23 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3 x 10 Push Ups/Squats

SWOD
Deadlift 5 x 5 135,165,185,205,225
Hand Stand Push Ups (window sill) 3 x max 10-10-10

MetCon
3 rds for time of:
6 Power Snatch 95#
10 Squat Thrusts

SWOD Time: 16 minutes
MetCon Time: 10 Minutes

CrossFit Football, Week 8, Day 4

21 June 2009

Warm Up: 3x10 arm/neck/trunk rotations;3 x 5 Push Ups/Squats

SWOD
Squat 5 x 5 (45x5,65x3,95x2) 135,145,155,165,175
Press 5 x 5 (45x5,65x3) 95,105,115,120,125 (3+2)

Swim - 500 yds 15'37"

SWOD Time: 28 minutes

CrossFit Football, Week 8, Day 3

20 June 2009

Warm Up: 3x10 arm/neck/trunk rotations;
Thrusters - 7,5,3 (45,65,85#)

5 rds for time:
5 Thrusters 95#
5 Burpees
5 Pull Ups

Workout Time: 17 minutes

CrossFit Football, Week 8, Day 2

19 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

SWOD
Power Clean - 5 x 3 95,115,135,145,155

MetCon
5 rds for time:
3 Deadlifts 175#
6 Dips
9 Hanging Leg Raise

SWOD Time: 11 minutes
MetCon Time: 9 minutes

CrossFit Football, Week 8, Day 1

17 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

SWOD
Squat 5 x 5 - 115,135,150,160,170
Bench 5 x 5 - 135,155,165,170,175

MetCon
amrap in 12 minutes:
10 Kettle Bell Swings 50#
40 yds Sprint

SWOD Time: 17 minutes
MetCon Time: 12 minutes

CrossFit Football, Week 7, Day 5

16 June 2009
Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

MetCon
5rounds for time of:
7 Overhead Squats 45 lbs
7 Box Jumps 24" box
7 Dips

SWOD
Deadlift 5 RM 135,155,185,200,215
Strict Pull Ups 3 x max reps (3 mins rest) 6-6-6

SWOD Time: 17 minutes
MetCon Time: 11 minutes

CrossFit Football, Week 7, Day 4

14 June 2009
Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
Deadlift - 3x(135,155,175)

5rds for time:
Deadlift x 5 185#
Burpees x 10

Time: 12 minutes

Extra: 10 mile bike ride

CrossFit Football, Week 7, Day 3

13 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

Strength WOD
Squat - 3x5 3x(95,115,135), 5x(155,160,165)
Press - 3x5 3x(45,65,95), 5x(110,115,120)

MetCon
For Time:
Thrusters x 21 65#
Pull Ups x 21
Burpees x 21

SWOD Time: 31 minutes
MetCon Time: 11 minutes

CrossFit Football, Week 7, Day 2

10 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
Power Clean - 3x3 45#

Strength WOD
Power Clean - 5x3 95,115,135,145,150
Chin Ups - 3xmax 6,6,6

MetCon
8 x 40yd Sprints

SWOD Time: 16 minutes
MetCon Time: 6 minutes

CrossFit Football, Week 7, Day 1

9 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

Strength WOD
Squat - 3 x 5 3x(95,115,135) 5x(155,160,165)

MetCon
21,15,9
Power Snatch 65#
Bench Press 135#
Box Jump

SWOD Time: 16 minutes
MetCon Time: 20 minutes

CrossFit Football, Week 6, Day 5

7 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

Strength WOD
Deadlift - 5 x 5 135,165,185,200,210

MetCon
20 Thrusters (65#), 20 yd Sprint
15 Thrusters (65#), 40 yd Sprint
10 Thrusters (65#), 80 yd Sprint
5 Thrusters (65#), 100 yd Sprint

500 meter sprint - 16 minutes

SWOD Time: 13 minutes
MetCon Time: 16 minutes

CrossFit Football, Week 6, Day 4

6 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

7 rds for time:
15 Push Ups
7 Pulls Ups
100 m run

Workout Time: 28 minutes

Followed this up with a 10 mile bike ride.

CrossFit Football, Week 6, Day 3

5 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
Overhead Squats - 5-3-2 PVC

Strength WOD
Squat - 3 x 5 3x(45,65,95,120,135,145), 5x(155,160,165)
Press - 3 x 5 3x(45,65,85,95), 5x(110,115,120)

Workout Time: 32 minutes

CrossFit Football, Week 6, Day 2

3 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups;3x5 squats;
Overhead Squats - 5-3-2 PVC

Strength WOD
Squat - 1RM 2x(95,115,135), 1x(145,155,165,175,185,195,205) PR
Bench - 1RM 2x(135,155,175), 1x(185,195,205) PR

Workout Time: 32 minutes

CrossFit Football, Week 6, Day 1

2 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

Strength WOD
Power Clean - 1RM 115,135,145,155 PR
Deadlift - 1RM 155,185,205,225,245,265,275 PR

MetCon
4 rds for time of:
10 Power Cleans - 95#
5 Pull Ups

SWOD Time: 22 minutes
MetCon Time: 10 minutes

CrossFit Football, Week 5, Day 5

31 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

Strength WOD
Squat - 3 x 5 160# 3x(95,115,135,150)
Press - 3 x 5 115# 3x(45,65,95,105)

Swim - 500 meters

SWOD Time: 31 minutes
Swim Time: 17 minutes

LSD Break from Xfit Football

30 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

5K (Hillsborough Hop) - 29:30

10 mile bike ride

More Tri work!

CrossFit Football, Week 5, Day 4

28 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
Power Snatch - 3 x 5 45#

Strength WOD
Deadlift - 8,6,5 135,165,200#

MetCon
6 rds for time of:
Push Press x 3 115#
Pulls Ups x 6
Push Ups x 9

SWOD Time: 7 minutes
MetCon Time: 15 minutes

CrossFit Football, Week 5, Day 3

27 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x5 push ups/squats;

Strength WOD
Squat - 3 x 5 155# 3x(45,65,95,115,135)
Bench - 3 x 5 170# 5x(115,135,155)

MetCon
10,9,8,..,1 reps of:
Power Clean 95#
Pull Ups

SWOD Time: 32 minutes
MetCon Time: 24 minutes

Did a 10 mile sprint bike ride Monday (25th) and a 2 mile hike with the family in the afternoon.

CrossFit Football, Week 5, Day 2

24 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats;

21,15,9 reps for time of:
Deadlift 115#
KB Swing 35#

Swim - 500 meters (getting ready for NJ State Tri!)

MetCon Time: 11 minutes
Swim 18 minutes

CrossFit Football, Week 5, Day 1

23 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x5 push ups/squats;

Strength WOD
Squat - 3 x 5 150# 3x(45,65,95,115,135)
Bench - 3 x 5 165# 5x(115,135,155)

MetCon
3 rds of
50yd x 6 Sprints (5 min rest between rds)

SWOD Time: 29 minutes
MetCon Time: 13 minutes

CrossFit Football, Week 4, Day 5

22 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
Power Snatch + Overhead Squat - 3 x 3 45#

Strength WOD
Deadlift 8,6,5,5 135,155,180,190

MetCon
For Time:
12,9,6
Overhead Squats - 45#
Burpee Pull Ups

SWOD Time: 10 minutes
MetCon Time: 13 minutes

CrossFit Football, Week 4, Day 4

20 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x5 push ups/squats;

Strength WOD
Squat - 3 x 5 145# 3x(45,65,85,110,125,135)
Press - 3 x 5 110# 3x(45,65,85,105)

MetCon
2 Clean & Jerks every minute on the minute for 10 minutes
2 x 125, 4 x 115, 4 x 105, 10 x 95

SWOD Time: 27 minutes
MetCon Time: 10 minutes

CrossFit Football, Week 4, Day 3

19 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats;
Power Clean & Press - 3 x 3 65#

7 rds for time of:
Power Clean & Press x 7 75#
80 yd Sprint
5 Pull Ups

Total Time: 23 minutes

CrossFit Football, Week 4, Day 2

17 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats;

Strength WOD
Power Clean 5 x 3 140# 2x(115,125,135)
Chin Ups 3 x max 5-5-5

MetCon
Sprints
2 rds of:
100 yds
80 yds
60 yds
40 yds
20 yds
10 yds

SWOD Time: 19 minutes
MetCon Time: 10 minutes

CrossFit Football, Week 4, Day 1

16 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

Strength WOD
Bench - 3 x 5 160# 5x(115,135,155)

MetCon
5 rds for time of:
Squat x 3 125#
Burpees x 5

SWOD Time: 11 minutes
MetCon Time: 9 minutes

CrossFit Football, Week 3, Day 5

15 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats;

Strength WOD
Pull Ups - 3 x max 7-7-7

MetCon
21,15,9 reps for time of:
Push Press 65#
Ring Dips
Burpees

MetCon Time: 23 minutes

CrossFit Football, Week 3, Day 4

13 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x5 push ups/squats;

Strength WOD
Squat 3 x 5 140# 3x(45,65,85,105,125)
Pres s3 x 5 105# 3x(45,65,85,95)

MetCon
7 rds for time of:
Deadlift x 3 175#
Burpees x 5

SWOD Time: 22 minutes
MetCon Time: 9 minutes

CrossFit Football, Week 3, Day 3

12 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x5 push ups/squats;
Power Snatch + Overhead Squat - 3x3

5 rds for time of:
5 Pull Ups
10 Push Ups
15 Squats
20 Sit Ups

Total Time: 13 minutes

CrossFit Football, Week 3, Day 2

11 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats;

Strength WOD
Power Clean 5 x 3 135#
Chin Ups 3 x max 5-5-5

MetCon
12 100 yd Sprints, 1 per minute/on the minute

SWOD Time: 14 minutes
MetCon Time: 12 minutes

CrossFit Football, Week 3, Day 1

9 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
3x3 Power Snatch + Overhead Squat 45#

Strength WOD
Overhead Squat - 10,8,6,5 45,55,65,75

MetCon
5 rds for time of:
Thrusters x 5 65#
Pull Ups x 5
Burpees x 5

SWOD Time: 6 minutes
MetCon Time: 13 minutes

CrossFit Football, Week 2, Day 5

8 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats; 3x5 dips

MetCon
7 rds for time:
3 Power Cleans - 135#
Sprint 40 yds

Strength WOD
Deadlift - 6,5,5,5 135,155,175,185

MetCon Time: 19 minutes
SWOD Time: 6 minutes

CrossFit Football, Week 2, Day 4

6 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

MetCon
8 rds for time of:
100 yd run
8 Kettle Bell swings 50# kb
5 Pull Ups

Strength WOD
Front Squat - 3 x 5 125# 5x(45,65,95) 3x(105,115)
Push Press - 3 x 5 115# 5x(45,65,95,105)

SWOD Time: 20 minutes
MetCon Time: 20 minutes

CrossFit Football, Week 2, Day 3

5 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats;
Power Cleans - 3x3 45,95,115,125

Do 2 rds, rest 1 minute. Complete 5 times.
3 Power Cleans 135#
6 Push Ups
9 Hanging Leg Raise

Workout Time: 20 minutes

CrossFit Football, Week 2, Day 2

3 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups; 3x5 squats; 3x3 dips

Strength WOD
Power Snatch - 5 x 3 100# 3x(45,55,65,75,85)
Chin Ups - 3 x max 5,5,5

MetCon
Tabata Deadlifts 135# All 5's

SWOD Time: 23 minutes
MetCon Time: 4 minutes

CrossFit Football, Week 2, Day 1

2 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups; 3x5 squats

Strength WOD
Squat - 3 x 5 135# 3x(45,65,95,115,125)
Bench - 3 x 5 155# 5x(115,135,145)

MetCon
2 rds for time of:
20 Push Ups
Sprint 100 m
20 Burpees
Sprint 100 m
20 Sit Ups
Sprint 200 m

SWOD Time: 12 minutes
MetCon Time: 19 minutes

CrossFit Football, Week 1, Day 5

1 May 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups; 3x5 squats
Thrusters: 3x3 45,64,80

MetCon
Fran (21,15,9 rep rds of thrusters/pull ups) 95#
Thrusters 7-7-7, 5-5-5, 3-6
Pull Ups 7-7-7, 5-5-5,5-4

Strength WOD
Deadlift - 8,6,6,6,5 135,145,155,165,175
Hanging Leg Raise - 3x15

MetCon Time: 21 minutes
Workout Time: 12 minutes

OK, so Fran wasn't really a metcon the way I did it. But this was the first time I've ever done it with the as rx'd 95#, and it every other time I've tried it, my back was killing me. Not this time, all reps were solid and pain free. The improvement is due partly to technique, and partly to strength gains. The 16 week Catalyst Athetics program has really paid off!

CrossFit Football, Week 1, Day 4

29 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Burpees - 3 x 5
Back Squat + Rack Press + Front Press - 3 x 5 45#

Strength WOD
Squat 3 x 5 130# 3x(65,85,95,115,125)
Press 3 x 5 100# 3x(65,85,95)

MetCon
15 Clean * Jerks, 1/2 Gasser
10 Clean * Jerks, 1/4 Gasser
5 Clean * Jerks, 1/8 Gasser

SWOD Time: 18 minutes
MetCon Time: 10 minutes

CrossFit Football, Week 1, Day 3

28 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
CF Football Bear x 1 x 3 45#

The CF Football Bear
3 Total Rounds: 65,70,75 lbs
Complete the following cycle 7 times:
Power Clean
Thruster
Back Squat
Rack Jerk
After cycle is completed 7 time do 7 pull ups

Workout Time: 15 minutes

CrossFit Football, Week 1, Day 2

26 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats

Strength WOD
Power Clean 5x3 115# 2x(95,105)
Pulls Ups 3xMax 7-7-7

MetCon
3 rds for time of:
20 yd bear crawl
5 Deadlifts 150# 2x(125,135,145)
10 Burpees

SWOD Time: 11 minutes
MetCon Time: 10 minutes

CrossFit Football, Week 1, Day 1

25 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats

Strength WOD
Squat 3x5 - 125# 95x5,115x3,120x2
Bench 3x5 - 145# 5x(95,115,135)

MetCon
5 rds for time of:
3 Press 65#
6 Pull Ups
9 Box Jumps

SWOD Time: 17 minutes
MetCon Time: 12 minutes

My legs are fried from yesterday's max effort day, so the squats were a little weak.

Bulgarian Cycle 2, Week 4, Day 5

24 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Power Snatch + Overhead Squats - max 55,65,75,85,95,105,110,115 PR
Clean & Jerk - max 95,105,115,125,135,145 PR
Front Squat - max 135,145,155,165,175,180 PR

PR's all! This is the last Catalyst Athetics workout for the series. Moving on to Crossfit Football!

Workout Time: 34 minutes

Bulgarian Cycle 2, Week 4, Day 4

22 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Power Snatch + Overhead Squats - 70% x 1 x 4 80# 4x(55,65,75)
Clean & Jerk - 70% x 1 x 3 100# 3x(75,85,95)
Front Plank - 3 x 20 seconds

Workout Time: 18 minutes

Bulgarian Cycle 2, Week 4, Day 3

21 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Power Snatch + Overhead Squats - 80% x 1 x 3 90# 55,65,75,85
Clean & Jerk - 80% x 1 x2 115# 90,95,100,105,110

MetCon:
21,15,9 reps of:
Hanging leg raise
KB swing 50#

MetCon Time: 8 minutes
Workout Time: 13 minutes

Bulgarian Cycle 2, Week 4, Day 2

19 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats
Power Snatch + Overhead Squats - 1 x 3 45#

Power Snatch + Overhead Squats - 94% x 1 100# 55,65,75,85,95
Clean & Jerk - 94% x 1 130# 95,105,115,125
Front Squat - heavy single; 80% x 1 x 2 130,140,150,160,170,175; 140
Front Plank - 3 x 30 sec

Workout Time: 35 minutes

Bulgarian Cycle 2, Week 4, Day 1

18 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 1 x 3 45#

Muscle Snatch + 2 Snatch Balance - 45% (of snatch) x 3 sets 55#
Power Snatch + Overhead Squats - 88% x 1 95# 65,75,85
Clean & Jerk - 88% x 125# 95,105,115

MetCon:
3 rds for time of:
200 m run
10 pull ups

MetCon Time: 9 minutes
Workout Time: 12 minutes

Bulgarian Cycle 2, Week 3, Day 5

16 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Power Snatch + Overhead Squats - 90% x 1 x 2 100# 55,65,75,85,95
Clean & Jerk - 90% x 1 x 2 125# 100,105,115,120
Front Squat - 90% x 2 x 2 150# 2x(125,135,145)
Dips - 3 x 5
Ab Mat Sit Ups - 3 x 10

Workout Time: 35 minutes

Bulgarian Cycle 2, Week 3, Day 4

15 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats/pull ups.

"DT"
5 rds for time of:
Deadlift 12 reps
Hang Power Clean 9 reps
Push Jerks 6 reps
*all 95 #

Time: 20 minutes

Bulgarian Cycle 2, Week 3, Day 3

14 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Power Snatch + Overhead Squats - 95% x 1 105# 55,65,75,85,95
Clean & Jerk - 90% x 1 x 2 125# 95,105,115
Back Squat - 90% x 2 x 2 170# 2x(95,105,115,125,135,145,155,165)
Hanging Leg Raise - 3 x 15

Workout Time: 40 minutes

Bulgarian Cycle 2, Week 3, Day 2

12 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Muscle Snatch - 75% x 3 x 3 80# 55,65,75
Power Snatch + Overhead Squats - 80% x 1 x 4 90# 55,65,75,85
Clean & Jerk - 80% x 1 x 3 115# 95,100,105,110

MetCon:
3 rds for time of:
10 KB Power Snatch (5/side) - 20% BW 35#
25 Sit Ups

MetCon Time: 5 minutes
Workout Time: 26 minutes

Bulgarian Cycle 2, Week 3, Day 1

11 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Power Snatch + Overhead Squat - 90% x 1 x 2 100# 55,65,75,85,95
Clean & Jerk - 95% x 1 130# 100,105,115,125
Front Squat - 90% x 2 x 2 150# 2x(130,140)

MetCon:
3 rds for time of:
10 Pull Ups
10 Push Press - 55% 100#

MetCon Time: 10 minutes
Workout Time: 25 minutes

Bulgarian Cycle 2, Week 2, Day 5

10 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
Power Snatch + Overhead Squat 45# - 3 x 3

Clean & Jerk - heavy single 95,105,115,125,130,135
Power Snatch + Overhead Squat - 80% x 1 x 3 90# 55,65,75,85
Front Squat - heavy single; 85% of that x 2 x 2 155#; 135# 2x(90,115,135) 1x(145,155)
Ab Mat Sit Ups - 3 x 15

Workout Time: 39 minutes

Bulgarian Cycle 2, Week 2, Day 4

9 April 2009

Warm Up - 3x10 neck/arm/trunk rotations; 10,8,6 Push Ups/Squats
Power Snatch + Overhead Squat - 3 x 3 45#

Snatch - heavy single (110) 55,65,75,85,90,95,100
Clean & jerk - 80% x 1 x 3 115# (95,100,105,110)
Pull-ups - 3 x max 10,7,6
Overhead sit-ups - 3 x 8 8# Med Ball

Workout Time: 34 minutes

Bulgarian Cycle 2, Week 2, Day 3

5 April 2009

Warm Up - 3x10 neck/arm/trunk rotations; 3x5 dips; 10,8,6 Push Ups/Squats
Power Snatch + Overhead Squat - 3 x 3 45#

Clean & jerk - 90% x 1 x 2 125# 1x(95,105,115)
Snatch - 85% x 1 x 3 95# 1x(55,65,75,85)
Front squat - 90% x 2 x 2 150# 2x(135,140,145)

MetCon:
3 rounds for time of:
400 m row
10 push press - 70% BW 125#

MetCon Time: 19 minutes
Workout Time: 29 minutes

Bulgarian Cycle 2, Week 2, Day 2

4 April 2009

Warm Up - 3x10 neck/arm/trunk rotations; 3x5 dips; 10,8,6 Push Ups/Squats
Power Snatch + Overhead Squat - PVC x 5, 45 x 5

Muscle snatch + snatch balance + OHS - to heaviest MS, 4 sets min 55,65,75,85
Snatch - 80% x 1 x 3 90#
Clean & jerk - 80% x 1 x 2 115# 1x(90,95,100,105,110)

MetCon:
20-15-10 reps for time of:
Kipping pull-ups
Box jumps

MetCon Time: 12 minutes
Workout Time: 24 minutes

Bulgarian Cycle 2, Week 2, Day 1

3 April 2009

Warm Up - 3x10 neck/arm/trunk rotations; 3x5 dips; 10,8,6 Push Ups/Squats
Power Snatch + Overhead Squat - PVC x 5, 45 x 5

Snatch - 90% x 1 x 2 100# 2x(55,65,75,85,95)
Clean & jerk - 85% x 1 x 3 120# 3x(100,110,115)
Front squat - 90% x 2 x 2 150# 2x(120,130,140)
Ab Mat Sit Ups - 3 x 15

Workout Time: 43 minutes

Bulgarian Cycle 2, Week 1, Day 5

1 April 2009

Warm Up: 3 x 10 arm/neck/trunk rotations; Push Ups/Squats 10,8,6

Power Snatch + Overhead Squat: PVC x 5, 45 x 5

Snatch balance - 70% x 2 x 3 75# 2x(55,65,70)
Power snatch - 80% x 1 x 3 100# 85,90,95
Power clean & jerk - 80% x 1 x 3 115# 95,105,110

3 rounds for time of:
10 kipping pull-ups
5 box jumps

Workout Time: 28 minutes
MetCon Time: 7 minutes

Bulgarian Cycle 2, Week 1, Day 4

31 March 2009

Warm Up: 3 x 10 arm/neck/trunk rotations; Push Ups/Squats 10,8,6

Power Snatch + Overhead Squat: PVC x 5, 45 x 5

Snatch - heavy single  55,65,75,85,90,95, 100#

Clean & Jerk - heavy single 95,105,115,120,125,130,135,140, 145# PR

Front Squat - heavy single 135,140,145,150,155,160,165, 170# PR

Ab Mat Sit Ups - 3 x 15

Workout Time: 53 minutes

Bulgarian Cycle 2, Week 1, Day 3

29 March 2009

Warm Up: 3 x 10 trunk/neck/arm rotations; Push Ups/Squats 10,8,6
Power Snatch + Overhead Squat: PVC x 5; 45# x 5

Snatch - heavy single 55,65,75,80,85,90,95,100
Clean & jerk - 85% x 1 x 2 120#
Front squat - heavy single 120,125,130,135,140,145,150

Workout Time: 36 minutes

Bulgarian Cycle 2, Week 1, Day 2

28 March 2009

Warm Up: 3 x 10 trunk/neck/arm rotations; Push Ups/Squats 10,8,6
Power Snatch + Overhead Squat: PVC x 5; 45# x 5

Muscle snatch + 2 OHS - heavy MS single 55,65,75,80,85,90
Snatch - 80% x 1 x 3 90#
Clean & jerk - 80% x 1 x 3 115# (90,95,100,105,110)
Ab Mat Sit Ups - 3 x 10

MetCon:
20-15-10 reps for time of:
Push ball 20# Med Ball
Kipping pull-ups

MetCon Time: 11 minutes
Workout Time: 25 minutes

Bulgarian Cycle 2, Week 1, Day 1

27 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats
Overhead Squat: PVCx5
Med Ball Clean x 5
Burgener Warm up: 45 x 3
Ab Mat Sit Ups - 3 x 10

Snatch - heavy single 55,65,75,85,90,95, 100
Clean & jerk - 85% x 1 x 2 120# (100,105,110,115)
Front squat - heavy single 120,125,130,135,140,145, 150
Planks (front, side) - 3 x 30 sec

Workout Time: 42 minutes

Strength Cycle 2, Week 4 Day 5

25 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats
Burgener Warm up: PVCx3, 45x3
Overhead Squat: PVCx3, 45x3

Power Snatch + Overhead Squat - max 55,65,75,85,90,95,100,105,110 PR
Clean & Jerk - max 110,120,130,140
Back Squat - max 115,125,135,145,155,165,175,185,190PR
Turkish Get Up Sit Ups - 3 x 10 (5/side) 30# KB

Workout Time: 50 minutes

Strength Cycle 2, Week 4 Day 4

24 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats
Burgener Warm up: PVCx3, 45x3
Overhead Squat: PVCx3, 45x3

Muscle Snatch - 75% x 2 x 3 85# 2x(55,65,75)
Power Snatch + Overhead Squat - 60% x 1 x 3 65#
Clean & Jerk - 60% x 1 x 3 85#
Pull Ups - 3 x max 10,7,7

Workout Time: 20 minutes

Strength Cycle 2, Week 4 Day 3

22 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats
Burgener Warm up: PVCx3, 45x3
Overhead Squat: PVCx3, 45x3

Front Squat - heavy single 165# PR 2x(65,85,95,100,115,125) 1x(135,140,145,150,155,160)
Power Snatch + Overhead Squat - 60% x 2 x 4 65# (55,60)
Overhead Press - 75% x 1 x 3 105# 2x(65,75,85,95,100)
Hanging Leg Raise - 3 x 15

Workout Time: 41 minutes

Strength Cycle 2, Week 4 Day 2

20 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats
Burgener Warm up: PVCx3, 45x3
Overhead Squat: PVCx3, 45x3

Muscle Snatch - heavy single 110# (55,65,75,85,90,95,100,105)
Snatch Balance - 80% (of single) x 1 x 2 85# (45,55,65,75,80)
Clean & Jerk - 60% x 2 x 3 85#
Weighted Sit Ups + Russian Twist - 3 x 10 8# Med Ball

Workout Time: 37 minutes

Strength Cycle 2, Week 4 Day 1

19 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats

Back Squat - 90 x 2 x 2 165# 3x(45,65,85) 2x(105,125,145,155)
Snatch Pull - 107% x 1 x 2 120#
Press - 80% x 3 x 4 105# 3x(45,65,75,85,95)

MetCon:
3 rds for time:
10 KB snatch - 20% bw (5 reps/arm) 35#
10 pull ups

Workout Time: 24 minutes
MetCon Time: 8 minutes

Strength Cycle 2, Week 3 Day 5

18 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats
Burgener Warm up: PVCx3, 45x3
Overhead Squat: PVCx3, 45x3


Snatch - heavy single 95# (55,65,75,85,90)
Clean & jerk - heavy single 140# (95,105,115,125,130,135)
Front squat - heavy single 155# (135,140,145,150)
Good morning - light/med x 10 x 3 45# bar
Turkish Get Up Sit Up - 10 x 3 (5/side) 30# KB

Workout Time: 41 minutes

Strength Cycle 2, Week 3 Day 4

16 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squatsBurgener Warm up: PVCx3, 45x3Overhead Squat: PVCx3, 45x3


Snatch - 70% x 1 x 5 75# (55,60,65,70)
Snatch balance - heavy single 110# (80,85,90,95,100,105)

MetCon:
5 rounds for time:
10 sumo deadlift high pulls (45# bar)
8 pull-ups

Workout Time: 45 minutes
MetCon Time: 10 minutes

Strength Cycle 2, Week 3 Day 3

15 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats

Front squat - 115 x 3 , 120 x 2, 115 x 3, 130 x 2, 115 x 3, 135 x 1
Snatch pull - 105% (of snatch) x 2 x 3 115#
Rack jerk - heavy single 145# (115,120,125,130,135,140)

MetCon:
15-10-5 reps for time of:
KB swings - 40% BW 50# KB
Box jumps - mid-thigh+

Workout Time: 36 minutes
MetCon Time: 6 minutes

Strength Cycle 2, Week 3 Day 2

14 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats
Burgener Warm up: PVCx3, 45x3
Overhead Squat: PVCx3, 45x3

2-position Muscle snatch (floor, mid-thigh) - 65% x 3 sets 70# (55,65)
Clean & jerk - 70% x 1 x 3 100# (70,80,90)

MetCon;
3 rounds for time of:
6 swing cleans + 2 lunge (3 to each shoulder) - 50% BW 50# kb
15 kipping pull-ups


Workout Time: 10 minutes
MetCon Time: 14 minutes

Strength Cycle 2, Week 3 Day 1

13 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats

Back squat - 87% x 2 x 4 160# 2x(45,65,90,115,135,150)
Snatch deadlift - 118% x 2 x 3 125#
Push press - 84% x 4 x 5 120# 2x(45,65,90,115)
Hanging leg raise - 3 x 15

Workout Time: 37 minutes

Strength Cycle 2, Week 2 Day 5

11 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats
Burgener Warm up: PVCx3, 45x3
Overhead Squat: PVCx3, 45x3

2-position Power Snatch + Overhead Squat - 65% x 3 sets 70# (55,65)
Overhead Squat - heavy single 95# (75,80,85,90)

MetCon:
3 rds for time of:
400 m run
12 Pull Ups

Workout Time: 17 minutes
MetCon Time: 14 minutes

Strength Cycle 2, Week 2 Day 4

10 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats
Burgener Warm up: PVCx3, 45x3
Overhead Squat: PVCx3, 45x3

Snatch - heavy single 90# 1x(55,60,65,7-,75,80,85)
Clean & Jerk - heavy single 135# 1x(85,95,115,120,125,130)
Back Squat - heavy single 185# 2x(115,125,135), 1x(145,155,165,175)
Ab Work - Turkish Get Up Sit Up - 3 x 10 (5/side) 30# KB

Workout Time: 53 minutes

New PR on the Back Squat!

Strength Cycle 2, Week 2 Day 3

8 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats

Front Squat - 78% x 3 x 5 125# 3x(45,65,85,95,115)
Snatch Pull - 103% (of snatch) x 3 x 3 110#
Rack Jerk - heavy single 3x(45,65,85,95,115,125), 1x(130,135,140,145,150)

MetCon:
for time:
50m sprint, 15 burpees
50m sprint, 10 burpees
50m sprint, 5 burpees

Workout Time: 31 minutes
MetCon Time: 5 minutes

Strength Cycle 2, Week 2 Day 2

7 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats
Burgener Warm up: PVCx3, 45x3
Overhead Squat: PVCx3, 45x3

Muscle Snatch - heavy single 55,60,65,70,75,80,85,90,95,100
2 position clean & 2 jerks (floor, mid-thigh) - 65% (of CJ) x 4 sets 90#

MetCon
3 rds for time:
10 kb deadlift high-pulls 50# KB
15 pull ups

Workout Time: 16 minutes
MetCon Time: 12 minutes

Strength Cycle 2, Week 2 Day 1

6 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats

Back Squat - 85% x 3 x 5 155# 3 x (45,65,95,115,135,145)
Clean Deadlift - 115% (of clean) x 3 x 3 160# 3 x (110,130,150)
Push Press - 82% x 5 x 5 115# 3 x (45,65,95)
1 sit up + 2 russian twists - 3 x 10

Total Workout Time: 38 minutes

Strength Cycle 2, Week 1 Day 5

4 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats
Burgener Warm up: PVCx3, 45x3
Overhead Squat: PVCx3, 45x3

Power Snatch/Overhead Squat - heavy single 55,60,65,70,75,80,85,90
Clean & Jerk - heavy single 90,100,115,120,125,130,135
Front Squat - heavy single 135,140,145,150

Workout Time: 31 minutes

Strength Cycle 2, Week 1 Day 4

2 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats
Burgener Warm up: PVCx3, 45x3
Overhead Squat: PVCx3, 45x3

Snatch balance - heavy single 45x2,55x2,65x2,75x2, 85 failed.
3-position snatch (floor, knee, mid-thigh) - 60% (of snatch) x 3 sets 75#
Muscle snatch - heavy single 75,80,85,90,95,100,105,110

Workout Time: 30 minutes

Strength Cycle 2, Week 1 Day 3

1 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats

Front Squat - heavy single 150# (45x3,65x3,95x2,115,135,145); 80% of that 3 x 3 120#
Snatch Pull - 100% (of snatch) x 3 x 3 110#
Rack Jerk - heavy single 145# (115x3,120x3,125x2,130x2,135,140)

MetCon: 5 rds for time of:
5 burpees
10 KB swings 50#
5 box jumps

Workout Time: 35 minutes
MetCon Time: 11 minutes

Strength Cycle 2, Week 1 Day 2

27 February 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats

3-position clean (floor, knee, mid-thigh) - 60% (of clean) x 3 sets 85# (45,65,75)
Push Jerk + Jerk - 70% (of jerk) x 4 sets 100#

MetCon: 3 rds for time of:
10 KB swing clean/push press 50# KB
15 Pull Ups

Workout Time: 12 minutes
MetCon Time: 15 minutes

Strength Cycle 2 - Week 1 Day 1

26 February 2009

Warm Up: 3x5 arm/neck/trunk rotations; 10-8-6 push ups/squats.

Back Squat - 83% x 3 x 5 150# (45,65,95,115,135,145) x 3s
Snatch Deadlift - 110% x 3 x 3 120#
Push Press - 80% x 5 x 5 115#

3 sets of:
Chin ups x max 7-7-7
Weighted Sit ups x 10 25# KB

Workout Time: 33 minutes
MetCon Time: 5 minutes

Bulgarian cycle, Week 4, Day 5

25 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Power Snatch + Overhead Squat - max 105# (55x2,65x2,75x2,85x2,90x1,100x1)
Clean & Jerk - max 140# (95x2,105x2,115x2,125x1,130x1,135x1)
Front Squat - max 160# (135x2,140x1,145x1,150x1,155x1)

Workout Time: 39 minutes

These are all PRs! my OS went from 85# to 105#. C&J (full squat) from 125#-140#. FS from 155#-160#. FS didn't go up much but I was kinda toast by the time I got there.

This was a good day!

Bulgarian cycle, Week 4, Day 4

23 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Snatch - 70% x 1 x 4 60# (50x4,55x4)
Clean & Jerk - 70% x 1 x 4 90# (65x4,75x4,85x4)
Dead lift - 135x4,155x4,175x3,185x3,195x2,205x2,215x1,225x1

Workout Time: 27 minutes

Bulgarian cycle, Week 4, Day 3

22 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Muscle Snatch - 85% x 1 x 2 80# (55x3,65x3,70x3,75x3)
Snatch - 80% x 1 x 3 70# (55x3,65x3)
Clean & Jerk - 80% x 1 x 3 100# (80x3,85x3,90x3,95x3)

3 sets of:
Hanging leg raise x 15
KB side bend x 10 25#

Workout Time: 22 minutes
Abs: 7 minutes

Bulgarian cycle, Week 4, Day 2

21 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Snatch - 85% x 1 x 2 75# (55x2,65x2)
Clean & Jerk - 85% x 1 x 2 110# (75x2,85x2,90x2,95x2,105x2)

MetCon
15-10-5 reps for time of:
Pull Ups
Box Jumps

Workout Time: 14 minutes
MetCon Time: 8 minutes

Bulgarian cycle, Week 4, Day 1

20 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Muscle Snatch - heavy single (55,65,70x3,85,95) 100#
Power Snatch + Overhead Squat - 80% x 1 x 3 (55,65) 70#
Clean & Jerk - 80% x 1 x 3 (95) 100#
Front Squat - 90% x 1 (105x2,115x2,125x2,135x2) 140#
Weighted Sit Ups - 3 x 10 30# KB

Total Workout Time: 29 minutes

Bulgarian cycle, Week 3, Day 5

18 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
PS + OS: 55x2, 65x2, 75x2
C&J: 75x2, 85x2,95x2,105x2,115x2
FS: 130x2,140x2,145x2

Power Snatch/Overhead Squat - 95% - 1 x 2 80#
Clean & Jerk - 95% - 1 x 2 120#
Front Squat - 95% - 1 x 2 150#
Pull Ups - 3 x max 8,8,7
Turkish Get Up Sit Up - 3 x 5 per side 25# KB

Total Workout Time: 42 minutes

This was a doozy. Really was spent by the time I got to the Front Squats. Still, wasn't too bad. Everything was solid.

Bulgarian cycle, Week 3, Day 4

16 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Power Snatch + Overhead Squat: 50,55,60,65,70,75 (singles)
C&J: 80,85,90,95 (singles)

Snatch - 80% x 1 x 3 80#
Clean & Jerk - 80% x 1 x 3 100#

MetCon:
3 rds for time:
10 KB swings 50#KB
10 KB cleans (5/side) 50#KB

Total Workout Time: 21 minutes
MetCon Time: 4 minutes

Bulgarian cycle, Week 3, Day 3

15 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations/squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
C&J: 45,55,65,75,85,90,110 (singles)
Snatch: 55,65 (singles)
Back Squat: 95x2, 115x2, 125x2, 135x2, 145x2, 155x2, 165x2, 170x1, 175x1

Clean & Jerk - 100% x 1 120#
Snatch - 90% x 1 x 2 75#
Back Squat - heavy single 180# PR
Weighted Sit Ups - 3 x 10 25# KB

Total Workout Time: 32 minutes

Didn't eat well yesterday and today. Was a little discombobulated.

Bulgarian cycle, Week 3, Day 2

14 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Mid Hang Snatch + Overhead Squat: 50 x 1, 55 x 2
Power Snatch: 65,70,75 (singles)
Power C&J: 80, 90, 95, 105

Mid Hang Muscle Snatch - 65% x 2 x 3 60#
Power Snatch - 80% x 1 x 3 80#
Power Clean & Jerk - 80% x 1 x 3 115#
Pull Ups - 3 x max 10,8,7
Knees to Elbows - 3 x 15

Total Workout Time: 46 minutes

Bulgarian cycle, Week 3, Day 1

12 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Power Snatch + Overhead Squat: 55, 60, 65, 70, 75, 80 (singles)
C&J: 85, 90, 95, 100, 105, 110
Front Squat: 115, 125, 135, 140, 145, 150

Snatch - 100% x 1 85#
C&J - 90% x 1 x 2 115#
Front Squat - heavy single 155#

Overhead sit ups - 3 x 10 8# Med Ball

Total Workout Time: 45 minutes

Bulgarian cycle, Week 2, Day 5

11 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Power Snatch + Overhead Squat: 55 x 2, 60 x 2, 65 x 2, 70 x 2, 75 x 2
C&J: 80 x 2, 95 x 2, 105 x 2, 115 x 2
Front Squat: 125 x 2, 130 x 2

Snatch - 95% x 1 x 2 80#
C&J - 95% x 1 x 2 120#
Front Squat - 95% x 1 x 2 135#

Knees to Elbows - 3 x 10

Total Workout Time: 45 minutes

Every workout now it seems the overhead squats are getting easier.

Bulgarian cycle, Week 2, Day 4

9 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Power Snatch + Overhead Squat: 55,60,65,70 (singles)
C&J: 75,80,85 (singles)

Power snatch + snatch - 80% (of pwr sn) x 3 sets 75#
Clean + push jerk + jerk - 70% (of CJ) x 3 sets 90#

Deadlift - 1 rep max - 135,155,165,175,185,195,205,215,225,235,245,250 New PR!

Overhead Squat is getting more solid. Check out that DL!

Total Workout time: 39 minutes

Bulgarian cycle, Week 2, Day 3

8 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Power Snatch + Overhead Squat: 55,65,70 (singles)
C&J: 75,85,95 (singles)
Back Squat: 115x3,125x3,135x3,145x3

Snatch - 90% x 1 x 3 75#
Clean & Jerk - 90% x 1 x 2 115#
Back Squat - 90% x 2 x 2 155#

MetCon:
20-16-12 reps for time of:
Pull Ups
DB Power Snatch - 20% BW 35#

Workout Time: 26 minutes
MetCon Time: 17 minutes

Widened my stance on BS the last time I did it and discovered it was a lot easier. Today was verification. Looking forward to the next strength cycle to see what I can do.

Bulgarian cycle, Week 2, Day 2

7 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Power Snatch + Overhead Squat: 55,60,65 (singles)
C&J: 75,80,85,90,95 (singles)

Muscle Snatch - heavy single 55,60,65,70,75,80,85,90,95,100 (singles)
Snatch - 80% x 1 x 5 70#
Clean & Jerk - 80% x 1 x 5 100#

MetCon:
3 rds for time of:
15 Pull Ups
25 Sit Ups

Total Workout time: 26 minutes
Total MetCon Time: 12 minutes

Both Overhead squats and C&J's are getting smoother.

B cycle, Week 2

6 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVC x 3, bar x 3
Snatch: 55 x 2,65 x 2
C&J: 75,95 (singles)
Front Squat: 115 x 2

Snatch - 85% x 1 x 4 75#
C&J - 85% x 1 x 4 105#
Front Squat - 85% x 2 x 3 120#
Weighted Sit Ups - 3 x 10 25# KB
KB Side Bends - 3 x 10 25# KB

Total Time: 30 minutes

Snatch = Power Snatch+Overhead Squat

B cycle, Week 1, Day 5

3 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Snatch: 55x2,65x2
C&J: 75,85,95,105 (singles)

Snatch - 90% x 1 x 2 75#
Clean & Jerk - 90 x 1 x 2 115#
Front Squat - 90 x 2 x 2 125#
Get up Sit up - 3x5 per side 30# KB

Time: 26 minutes

Definitely getting better at full squat C&J.

B cycle, Week 1, Day 4

2 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Power Snatch - max attempt: 55x1,65x2,75x2,85x2,90x1,95x1,100x1
Power Clean - max attempt: 100,105,115,125,135,140,145 (singles)
Time: 25 minutes

3 sets of:
Pull Ups - max reps: 8,7,6
Knees to elbows - 15
Time: 9 minutes

B cycle, Week 1, Day 3

1 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Back Squat: 65x3,85x3,105x3,125x3,135x3
Snatch: 55x1,65x1
Clean & Jerk: 75x1,95x1

Snatch - 85% x1x4 75#
Clean & Jerk - 85% x1x4 105#
Back Squat - 85% x2x3 150#

Total Workout Time: 39 minutes

B cycle, Week 1, Day 2

31 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Power Snatch - 80% x2x3 80#
Power Clean & Jerk - 80% x1 +2x3 115#

MetCon: 3 rds for time of:
15 kip pull ups
10 KB snatch (swing) - 25% BW 40#

Workout Time: 9 minutes
MetCon Time: 12 minutes

Bulgarian Cycle, Week 1

30 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3, 55x2, 65x2
Clean& Jerk: 65x1,75x1,85x1
Front Squat: 45x3,65x3,85x3,105x3
Dead Lift: 135x1,155x1,180x1

Snatch - 85% x1x4 75#
Clean & Jerk - 85% x1x4 105#
Front Squat - 85% x2x3 120#
Dead Lift - 85% x1x4 200#

Total Workout Time: 40 minutes

Snatch is still Power Snatch + Overhead Squat, and will be for a while.
Dead lift is not part of the workout officially, but I want to add it in occasionally.

I'm not sure what a Bulgarian Cycle is either, but I guess I'm going to find out.

Week 4, Day 5

28 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Snatch - max attempt: singles, 45-85
Clean & Jerk - max attempt: singles, 45-125 PR
Front Squat - max attempt: 45x3,65x3,85x3,105x2,115x2,125x2, 130x1,135x1,140x1 PR

Total Workout time: 51 minutes

Snatches are really Power Snatch + Overhead Squat. Still trying to figure that out.

Cleans were full squat cleans. Getting better at these!

Week 4, Day 4

26 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Snatch Balance + 2 Overhead Squats - 65% (of snatch balance) x 3 sets 65#
Tall Snatch - 35 (of snatch) x2x3 45#
Pull Ups - 3xmax 8,8,6
Hanging leg raise - 3x15

Deadlift: 135x3,155x3,175x3,185x2,195x2,205x2,215x1,225x2,235x1 PR!

Workout Time: 33 minutes.

My last heavy deadlift day had me doing 205x5. 205 had been my previous 1RM.

Week 4, Day 3

25 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Front Squat: 45x3,65x3,85x3,105x3,115x3,120x3
Rack Jerk: 45x3,65x3,85x3,105x3,115x3,120x3

Front Squat - heavy single 90% 125#
Rack Jerk - 80% x1x3 120#

MetCon:
15-12-10 reps for time:
KB Swing 50#
Ring Push Ups

Workout Time: 16 minutes
MetCon Time: 6 minutes

Week 4, Day 2

24 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Muscle snatch: 70% x3x3 60#
Clean + Push Jerk + Hang Clean + Jerk: 60% x3 85#

MetCon:
3 rds for time of:
200 m sprint (sub: 1 minute on bike)
20 kip pull ups (sub: 10 dead hang)

Workout Time: 8 minutes
MetCon Time: 8 minutes

The Push Jerk and Jerk were more like Push Presses. Still working on that. But I'm improving on the full squat cleans. That's something, right?

Strength Cycle 1, Week 4

23 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Back Squat: 45x3,95x3,115x2,135x2,145x2
Press: 45x4,65x4,85x4,95x4

Back Squat: 90% x2x2 155#
Snatch Pull: 107% (of snatch) x1x2 135#
Press: 80% x4x4 100#
Weighted sit ups: 3x10 25# kb
Russian Twists: 3x20 8# med ball

Total Workout Time: 32 minutes

Prison

19 January 2009

I'm in a meeting out of town so I'm doing "prison" workouts.

Burpees: 15,14,13,12,..,3,2,1 = 120

Time: 24 minutes.

Week 3, Day 3&4

18 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Front Squat: 45x3,65x3,95x3
Push Jerk: 45x3,65x3,95x3,110x3,120x2,125x2,130x2,135x1,140x1,145x1

Tall snatch - 30% x 3 x 3 45#
Power snatch + snatch - 65% x 4 sets 55#

Front squat - 80% x 3 x 5 110#
Snatch pull - 105% (of snatch) x 2 x 3 135#
Rack jerk - heavy single 150#

Total Time: 46 minutes.

I'm going out of town for the week and won't be able to do barbell work. I'll do metcon's in my room to make up for the two I skipped for the workouts above.

Week 3, Day 2

17 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Muscle Snatch - 65% x3 x3 55#
Power Clean + Clean&Jerk - 65% (of C&J) x 4 sets 95#

MetCon
20-15-10 reps of:
KB Swing - 35% BW 50# (biggest I have)
Kip Pull Ups

Workout Time: 9 minutes
MetCon Time: 12 minutes

Strength Cycle 1, Week 3

16 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Back Squat: 65x3,95x3,115x3,135x3,145x3
Push Press: 65x3,95x3


Back squat - 87% x 2 x 4 150#
Snatch deadlift - 118% (of snatch) x 2 x 3 135#
Push press - 85% x 4 x 5 115#
Bent row - 80% x 6 x 3 80#
Hanging leg raise - 3 x 15

I'm definitely feeling stronger. The 150# BS is not nearly as hard as it used to be.

5th Day, 2nd Week

14 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVCx5, 45# bar x 5.

Snatch - heavy single 45x3,55x3,65x3,75x3,85x1
Power Clean & Jerk - heavy single 65x3,75x3,85x3,95x3,105x3,115x3,125x3,135x3,140x1
Front Squat - heavy single 45x5,65x5,75x3,95x3,115x2,125x2,135x1

New PR's ALL.

Total Time: 43 minutes

4th Day, 2nd Week

12 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVCx5, 45# bar x 5.
Power Snatch/Overhead Squat: 45x3, 55x3

Mid-hang muscle snatch: 62% x3x3 60#
2 position snatch (floor, mid-thigh): 60% x4 sets 60#

Working on snatch, so 2 position snatch became power snatch plus overhead squat.

MetCon: 4 rds for time:
250 m row (sub'd 30# kb sumo dl highpull x 25)
7 sand bag power clean & jerk - 35% BW (sub'd 65# bar power clean & jerk x 10)

Workout Time: 9 minutes
MetCon time: 11 minutes

3rd Day, 2nd Week

11 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVCx5, 45# bar x 5.
Overhead Squat: 45x2, 55x2, 65x2, 70x2

Power Clean: 75%x2x3 95#
Overhead Squat - heavy single: 80%x2x2 75#

Pull Ups: 10x5

Total Time: 30 Minutes.

Really got to work on OS. I'm going to have to add at least PVC OS to my warm up.

2nd Day , 2nd Week

10 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up.
Front Squats: 45x5, 65x3, 85x3
Push Jerk: 95x5x2


Front squat - 75% x 3, 81% x 1, 77% x 3, 80% x 1, 79% x 3 95#, 110#, 95#, 100#, 100#
Snatch pull - 103% (of snatch) x 3 x 3 135#
Rack jerk - heavy single; 90% x 1, 85% x 1 x 2 110#, 105#

3 rounds for time of:
10 sand bag halfmoons - 25% BW 40# KB
10 clapping push-ups ring push ups

Total Workout Time: 23 minutes
MedCon Time: 8 minutes

Strength Cycle 1 - Week 2

9 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Squats: 45x5, 95x3, 115x3, 135x3, 145x2

Back squat - 85% x 3 x 5 150#
Clean deadlift - 115% x 3 x 3 135#
Push press - 83% x 5 x 5 100#
Bent row - test max; 77% x 8 x 3 75#
Weighted GHD sit-ups - 3 x 6 3x10 sit ups with 25# kb

Total Workout Time: 34 minutes

This is definitely a crash course in how to handle weights. Feelin' good in the neighborhood!

Rest

8 January 2009

Rest

Day 5 of Strength Cycle

7 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;

Snatch - heavy single
Clean & Jerk - heavy single
Back Squat - heavy single

ab wheel: 3x15

I'm not so good at Snatch and C&J, so I had to modify.

Snatch: Power snatch and Overhead squat: 45#-95# by 10s. Failed OS at 95#.
C&J: 45#-105# by 10s.
Back Squat: 65x3, 85x3, 105x3, 125x2, 135x2, 145x1, 155x1, 165x1, 175x1

The back squat max matches my PR. I shouldn't have done the x3's and x2's. By the time I got to the end I was really weak and barely made the last rep.

Total Workout time: 40 minutes.

Relax Baby!

6 January 2009

A much needed rest day. Ahhhh....

Day 4 of Strength Cycle

5 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 3x5 squats; 10-8-6 push ups; 5-3-1 overhead bar squats

• Power snatch - 75% x 2 x 3 85#
  
• Snatch balance - heavy single; 80% x 2 x 2
  

5 rounds for time:
8 kipping pull-ups
200 m row

I'm not very good at overhead squats, so I substituted 3x5 oh squats with the empty 45# bar for the snatch balance.

Workout time: 9 minutes.

MetCon Time: 13 minutes. Don't have a rower so did 30# kb sumo deadlift high pull.

Day 3 of Strength Cycle

4 January 2009

Warm Up: 10-8-6 squats/push ups; 3x10 arm/neck/trunk rotations;
Front Squats: 45x3, 65x3, 75x3

• Front squat - (70% x 3, 75% x 2, 80% x 1) x 3 85#, 90#, 95#
  
• Snatch pull - 100% (of snatch) x 3 x 3 110#
  
• Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single started at 95#, got to 145#
  

3 rounds for time of:
15 KB deadlift high pull - 30% BW 40#
20 KB 1-arm snatch - 25% BW 30#

Workout Time: 36 minutes
MetCon Time: 6 minutes

Day 2 of Strength Cycle

3 January 2009

Warm Up: 10-8-6 Squats/Push Ups; 3x10 trunk/arm/neck rotations. PVC pipe Burgener warmup and snatch practice.

• Mid-hang muscle snatch - 60% x 3 x 3 70#
  
• 2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets 70#

10-16-20 reps for time:
KB swings - 30% BW 40#
KB clean + 2 push press (each side) - 30% BW 40#

Total time for the weights: 10 minutes
MetCon Time: 12 minutes

I'm sure I'm not doing the snatch correctly, but that will come with time. I'm scaling the weight anyway. We'll see if I can build strength and skill at the same time. So far, this is fun.

Something New

2 January 2009

I'm going to try something completely different for me. I'll be doing the 16 week strength cycle from Catalyst Athletics that started on Dec 15.

I will do this later this afternoon.

• Back squat - 83% x 3 x 5 145#
  
• Snatch deadlift - 110% (of snatch) x 3 x 3 135#
  
• Push press - 80% x 5 x 5 100#
  
• Pull-ups - (6, 8, 10 reps) x 2
• Weighted sit-ups - 3 x 10 20# kb
  

Week 1 - Strength mesocycle 1

I've edited the above workout with the weights used.

Warm up was 3x5 air squats, 10-8-6 push ups, 3x10 trunk twists/neck rotations/arm rotations.

Squat warm up: 45#x5, 95x5, 115x3, 125x3, 135x3.

Total workout time: 36 minutes.

What's Your Resolution?

1 January 2009

We ran the Resolution Run 5k this morning. My time was 32:30. Not super fast but I did run every bit of it, which is something I haven't been able to do in years. My knees didn't hurt and my quads never got tired. Hip flexors were killing me though. Need to do more flutter kicks or something.