4-6-12
Strength
Front Squat 5-5-5 (go heavy, but not to failure. Place focus on coming up from the bottom quickly)
Bench Press 5 @ 65% – 5 @ 75% – AMRAP @ 85%
MetCon
“Jackie”
1000 meter Row
50 Thrusters 45/33
30 Pull-ups
For my Front Squats, I hit 135, 185 and 225# for 5 each.
Bench press was done 5@175, 5@205, and 6@235#. This was based on a 300# 1RM, but this set predicts only a 275# 1RM.
It's been a long time since I did Jackie September 1, 2009 and my time was 9:54.
Today I improved to 8:00. I started my row off not too aggressively, but definitely faster than the 5K pace that was suggested. I did the first 500m in 1:45, but then I slowed my pace and rested for the last 500m at a 1:55 pace, finishing at 3:50. For the thrusters, I ended up doing 3 sets - 25, 15, 10 - not much different from last time I did it, but probably with less rest, as this was done in about 2-2.5 minutes. The pull-ups were an improvement though - 15 butterfly to start, then about 6 more, followed by 2 regular kipping; and then I finished off the last 7 all kipping.
That's improvement! Even though my row was actually slower than the last time I did this, I finished the thrusters last time around with 7:09 on the clock, which is only 51 seconds than my total time this time around - so clearly a slower row is a better strategy, or my conditioning is better (or both!).
Wednesday, April 11, 2012
4/5/12 - "Jerry"
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.
Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
4-5-12
Strength
dead-lift 5 @ 65% – 5 @ 75% – AMRAP @ 85%
MetCon
“Jerry”
Run 1 mile
Row 2000 meters
Run 1 mile
For Dead-Lift, I worked my way up to 350 for 10 reps.
Not my first time doing Jerry, but first time doing it without a treadmill - and first time doing it after a strength workout on the same day - so all new dynamic here. I couldn't find my last Jerry time.
My first mile was finished in about 7:40. Not really sure exactly what I was going for - nothing too impressive, but this was a little slower than I anticipated. The row was very tough after this, and I averaged a 2:05/500m the whole time, finishing at 8:20 (16 minutes on the clock). When I went back out for run, I could barely lift my legs! I definitely was off to a slow start, but I progressively got faster, and finished at 24:47, so my last mile was 8:47 - much slower than the first.
I now have something to try to beat next time. :)
Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
4-5-12
Strength
dead-lift 5 @ 65% – 5 @ 75% – AMRAP @ 85%
MetCon
“Jerry”
Run 1 mile
Row 2000 meters
Run 1 mile
For Dead-Lift, I worked my way up to 350 for 10 reps.
Not my first time doing Jerry, but first time doing it without a treadmill - and first time doing it after a strength workout on the same day - so all new dynamic here. I couldn't find my last Jerry time.
My first mile was finished in about 7:40. Not really sure exactly what I was going for - nothing too impressive, but this was a little slower than I anticipated. The row was very tough after this, and I averaged a 2:05/500m the whole time, finishing at 8:20 (16 minutes on the clock). When I went back out for run, I could barely lift my legs! I definitely was off to a slow start, but I progressively got faster, and finished at 24:47, so my last mile was 8:47 - much slower than the first.
I now have something to try to beat next time. :)
Wednesday, April 4, 2012
04/04/2012
Today's WOD:
4-4-12
A.
skill work - rope ascent
B.
3 rounds for time.
run 800 meters
3 rope ascents
25 hand release push-ups
C.
foam roll
I finished this workout in 20:05. I might have been able to get faster on the runs, and perhaps could have increased my pace if I used my legs on the first round of rope ascents, but I strong-armed the first 3 ascents. I tried this on the 2nd and 3rd and didn't make it, so I had to use my feet to assist - this also ended up hurting my 2nd and 3rd round of push-ups which I had to break up - the first set was done unbroken.
4-4-12
A.
skill work - rope ascent
B.
3 rounds for time.
run 800 meters
3 rope ascents
25 hand release push-ups
C.
foam roll
I finished this workout in 20:05. I might have been able to get faster on the runs, and perhaps could have increased my pace if I used my legs on the first round of rope ascents, but I strong-armed the first 3 ascents. I tried this on the 2nd and 3rd and didn't make it, so I had to use my feet to assist - this also ended up hurting my 2nd and 3rd round of push-ups which I had to break up - the first set was done unbroken.
Tuesday, April 3, 2012
4/2/2012
CrossFit 321 WOD:
Strength
Back squat 5 @ 65% – 5 @ 75% – AMRAP @ 85%
Shoulder Press 5 @ 65% – 5 @ 75% – AMRAP @ 85%
MetCon
15 minute AMRAP:
10 Wall Balls 20/14 pounds
10 Toes to Bar
10 Box Jumps 24/20 inch
Squats were: 5x 295, 5x 345, 8x 395
Press: 5x115, 5x125, 4x135
Sucked it up on the MetCon. I started out fast - 2 rounds in under 2 minutes, with good kipping Toes To Bar. After that it went downhill. I officially recorded my score at 6 rounds plus 10. It might have been 7, but I think 6. I didn't start recording until round 3, and I'm just not sure if I crossed off just 1 and 2 at the end, or if I crossed off 1, 2 and 3. Either way, I was pooped and couldn't recover. Good workout.
Strength
Back squat 5 @ 65% – 5 @ 75% – AMRAP @ 85%
Shoulder Press 5 @ 65% – 5 @ 75% – AMRAP @ 85%
MetCon
15 minute AMRAP:
10 Wall Balls 20/14 pounds
10 Toes to Bar
10 Box Jumps 24/20 inch
Squats were: 5x 295, 5x 345, 8x 395
Press: 5x115, 5x125, 4x135
Sucked it up on the MetCon. I started out fast - 2 rounds in under 2 minutes, with good kipping Toes To Bar. After that it went downhill. I officially recorded my score at 6 rounds plus 10. It might have been 7, but I think 6. I didn't start recording until round 3, and I'm just not sure if I crossed off just 1 and 2 at the end, or if I crossed off 1, 2 and 3. Either way, I was pooped and couldn't recover. Good workout.
3/31/2012
Interesting workout at CrossFit 321, but it was fun.
It was like a group competition, and honestly, I'm not sure I can remember it all.
We started off in teams of 3, with 4 minutes on the clock, AMRAP burpees, one person working at a time, 30 seconds on, 60 off while the other two went. I got 3 rounds in at 16 burpees per round.
I think we next went to Sumo Deadlift High Pulls with a KettleBell, same concept. I again got 3 rounds in, this time with 16-18 high pulls per round.
Next we went to plate pushes, followed by bear crawls, followed by push-ups - that was an interesting and tiring combination. I got up to 56push-ups, but this was only 2 minutes. Lastly, we did 3 people on the rower, with everyone else doing squats. In the time we had, I rowed about 450m and did 186 squats.
We then rested for 4 minutes and did another game, similar set-up, but different exercises - but honestly it's all too foggy. I do remember sit-ups instead of squats during the rows at the end, but that's about it.
It was like a group competition, and honestly, I'm not sure I can remember it all.
We started off in teams of 3, with 4 minutes on the clock, AMRAP burpees, one person working at a time, 30 seconds on, 60 off while the other two went. I got 3 rounds in at 16 burpees per round.
I think we next went to Sumo Deadlift High Pulls with a KettleBell, same concept. I again got 3 rounds in, this time with 16-18 high pulls per round.
Next we went to plate pushes, followed by bear crawls, followed by push-ups - that was an interesting and tiring combination. I got up to 56push-ups, but this was only 2 minutes. Lastly, we did 3 people on the rower, with everyone else doing squats. In the time we had, I rowed about 450m and did 186 squats.
We then rested for 4 minutes and did another game, similar set-up, but different exercises - but honestly it's all too foggy. I do remember sit-ups instead of squats during the rows at the end, but that's about it.
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