Ty - 12/31/2010

50 american kettlebell swings (arms fully vertical) 55#
40 walking lunges w/ 55# kettlebell
30 hang power cleans 75#
20 pullups
10 hand stand pushups - used about 3-4 inches of assitance
20 toes to bar
30 thrusters 75#
40 wall balls 16 lb
50 russian kettlebell swings 55#

This was all done while doing 4 burpees on the minute everyminute (2 burpees after the 20th minute).

One of the hardest workouts i've ever done. brutal.

Ty - 12/30/2010

3x30 second amrap pushups: 1st set wide, 2nd set shoulder, 3rd set close - 33, 20, 14 (1 minute breaks).

Metcon: 9:12

7 rounds of:

7 pushpress - 95#
7 pullups
7 24" box jumps
7 situps

rest 30 seconds after each round.

Darryl did this workout today. was a good one.

Ty - 12/21/2010

did 105 unbroken double unders today. i stopped by choice so i'm thinking i could have done 5 or so more before i fell over w/ exhaustion.

500 meter row time trial: 1:35.00.
raced against Eno on this one. He got 1:35.7...sucker.

the metcon fucking killed me today. I was the last one to finish today. used 145# on the rack to overheads and should have gone a lot lighter. I did singles for the last 4 sets. having to do a clean everytime wore me out. tough workout.

10-8-6-4-2
toe to bar
shoulder to overhead 145# (i jerked every one)
burpees jumping sideways over the barbell

post wod:

1 minute L sit - hung on teh bar and just raised my knees up.

3xmax hand stand pushups - 2 w/ 1 abmat, 6 w/ 2 abmat, 6 w/ 2abmat
these were hard after the metcon.

Ty - 12/20/2010

2 power cleans on the minute for 10 minutes - 205 on teh first round, 195 on the rest. Solid cleans. Moved down b/c i was shooting my feet out too much.

metcon:

200 single unders
30 wall balls 20#
30 box jumps 24"
20 wall balls
20 box jumps
10 wall balls
10 box jumps
200 single unders

7:03

broke up the wall balls off the bat to pace. ran the single unders for speed.

Ty - 12/17/2010

Max thruster: worked up to 175#. i jerked a bit on the heavier weights but not a ton.

"FRAN"

21-15-9
squat thruster 95#
pullups

7:12

This was BRUTAL! It's a very popular benchmark workout and i hated it. I was super slow on the thrusters. the better guys in teh gym did it in 5-6 minutes. Need to work on my thrusters.

Ty - 12/15/2010

3x30 seconds of max reps pushups w/ 60 second rest: 32, 22, 17
3x30 seconds of max reps strict deadhang pullups w/ 60 second rest: 14, 9, 9

metcon:
10-9-8-7-6-5-4-3-2-1

Power clean - 135#
Kettlebell swing - 1.5 pood (55#)
pullups

14:53

This was tough. the power cleans were the limiting factor. strung the first set and then did singles w/ the occasional double the rest of the time. wore me out. Had the metalic throat going on afterwards. didnt have to lay on the ground long, though.

Didn't feel all that energized on this one. I ate a pretty big meal w/ a good amount of starchy vegies about an hour and a half before (butternut squash, ruttabega, parsnip, broc, cauli, carrots). I was kinda gassy and mid metcon thought i might have to run up to the bathroom. not good.

12.14.10- Peter

Deadlift:
3 sets of 5 @ 185#

For Time:
10 power cleans - 135#
20 box jumps - used a bench press
8 power cleans
16 box jumos
6 power cleans
12 box jumps
4 power cleans
8 box jumps
2 power cleans
4 box jumps

6:04

20 mins on the eliptical

some ab work to follow.

Ty - 12/13/2010

1 rep max front squat: 195. This was a solid lift. Eno and i worked up from 75 by about 20lb increments.

3x10 back extensions
3x10 GHD situps
skipped the turkish get ups. tried a few and they hurt my knee for some reason.

strict paleo today except for a few bites of Ben and Jerrys

Ty - 12/12/2010

Snatch Grip Deadlift: 115x5, 135x5, 155x3, 165x5,

Metcon: AMRAP in 15 minutes of

6 Hang squat clean - 115#
12 pullups
24 box jumps - 20" box

6 rounds + 12 box jumps

Ripped a huge Caleous on my left hand towards teh middle of my hand. got tired on the pullups so i used a meaty grip. not good.

Ty - 12/11/2010

Olympic Lifting Meet at Windy City Crossfit.

Weighed in at 79KG or just under 174lbs.

Derek and I were the only ones representing WL. Tons of LPers.

I arrived at 11:30 and pretty much started warming up arond 1145. My first lift wasnt until I'd say 2pm at the earliest. So, it was hard to decide when to get an adequate warm up. I ended up warming up and getting tight/cooling down several times that night.

Snatch:
66KG (145ish) Stuck this one easily but still had a decent squat
73KG (160ish) Caught this one way low, paused for a second or so and squated up super hard
76KG (167ish) Caught this one WAY low and had it for a second but started my squat too soon. lost it in front of me.

Clean and Jerk:
75KG (165lb) stuck the jerk no problem.
85KG (187) Stuck the clean no problem. The Jerk was ugly.
89KG (196ish) Stuck the clean no problem. This jerk was actually pretty solid. probably could have done another 5-10lbs. felt good.

Ty - 12/9/2010

Olympic practice at LP

Snatch work: got up to 155lb. tried for 165 but failed. i'll start with 155 at the meet

Clean and Jerk: worked up to 185. Tried for 205 but failed. need to get under the bar faster and get lower in general. these were split jerks.

Weighed aroudn 178 with my shoes on.

12.8.12-Peter

bench press: 3x5 @ 175, 175, 185
*felt good, 185 was pretty easy!

10 rounds for time:
5 toe to bar
5 burpees
10 squats

9:46

21 mins on eliptical

ab work to follow

good work out, felt good and worked hard.

11.8.10 - Peter

Tennis with Jane (D1 player)

lost 6-1.

I was a lot better, my serves were night and day, better. I was making a lot of my first serves.

Ty - 12/7/2010

double unders - 98 unbroken. can't seem to get past this number. all i needed was 2 more!

AMRAP bench press 155# - 19 reps
rest 1 minute
AMRAP burpee - 25

1k row - 3:45

55 pullups - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

12.7.10-Peter

Deadlifts: 3x5 @ 225# (I am increasing weight now)

Tabata:
Squats: 20 on 10 off (4mins)
Push ups 20 on 10 off (4 mins)
Sit ups 40 on 20 off (5mins)

I averaged ~19 squats
~10 pushups- for some reason I was struggling with these
~25 sit ups

21 minutes on the eliptical

12.6.10- Peter

4 mins of jump rope warmup

Press @ 115#
5-5-5

For Time: 15-12-9-6-3
Hang cleans
KB swing @ 55# DB

10:34

3x 10 Knee to elbow
3x5 back extensions

ab work to follow

Ty - 12/6/2010

Overhead Squat: 45x5, 65x5, 95x5, 115x5, 135x4, 135x5

These felt good. form was good (nod from Derek) and felt the burn all over. should do more of these.

Metcon: 6:31
15-12-9-6-3
Power Snatch 75#
Kettlebell swings 70#

This one burned badly. the 2 pood KB is just really heavy for me. But, i used it once and basically have to keep using it. oh well.

3x10 knee to elbow
2x10 back extensions

Ty - 12/4/2010

Crossfit Total and 1/2 Cindy event

Back Squat: 235 - 10lb PR
Press: 130 - 5lb PR
Deadlift: 365 10lb PR

I probably had another 5 or 10lbs in me on the squat and deadlift. But, they were both hard. probably woudl have broken my form if i upped it. I hadnt done a single back squat workout since the last crossfit total so i guess this is ok. I went for 135 on teh press and failed. Something about that movement just doesnt click w/ me.

1/2 cindy: 10 rounds + 6 pushups.

This was one full round LESS than 6 weeks ago. the pushups were the limiting factor. I tried to touch my upper chest to the ground. I think if i had done them where my lower chest/upper belly were touching, i would have gotten more. just need to work on this i guess.

Partied w/ the crossfitters afterwards.

Ty - 12/2/2010

"Jackie"

1 k row
50 thrusters w/ 45 lb bar
30 pullups

8:07

Felt an uncomfortable muscle pull in my left bicep minutes before the workout. I stretched and chalked up for about 20 or so seconds befoer the pullups. maybe could have gotten sub 8min.

The Thrusters were suprisingly hard. broke them up a bunch but never dropped the bar. Did the row in about 3:40 i would say. first off the rower.

Post wod: 3xmax rep hand stand pushups. i used 1 abmat (about 1.5 inches of padding) - 5, 3, 2

12.2.10- Peter

Bench 3x5 @ 185, 175, 175#

10 mins AMRAP:
6 squat cleans- 115#
10 pullups
65 jump rope

(10:34)

then did 20 mins on the elip

went back and did some nice form bench press. 3 sets of 5 @ 135#

did two sets of dead hang pull ups- 5 rep each

good work out. The squats take a lot out of me followed by tiring pullups. the jump rope was the easiest park.

This was a good workout

Ty - 12/1/2010

2 power cleans on the minute for 10 minutes - 185# (RX was 80% of 1 rep max)

Metcon: AMRAP in 8 minutes
12 Double Unders
9 Box Jumps - 24"
6 hang squat cleans - 75#

8 full rounds + 5 box jumps.

This one felt good. burned through it. The squat cleans took the most gas.