Ty - 11/11/2011

100 burpees for time. broke at 50 for a couple minutes. total burpee time was 10 minutes....one ever 6 seconds.

also did some back exercises. it's feeling better.

Ty - 11/9/2011

100 burpees. 50 in 5 minutes, a couple minute break, 50 more in 5 minutes.

crossfit at night. did some back/glute stretches for about an hour.

Ty - 11/7/2011

5x8 seated good mornings- 3 with pvc, 2 with 22lb bar
supersetted w/ chinups 4-8 reps
5 20 yard butt clenching toe walks

for time:
5 rounds of
50 DUs
10 ring rows.

3x10 hanging knee raises.

Ty - 11/5/2011

100 burpees in 10 minutes. one ever 6 seconds.

Ty - 11/4/2011

100 Burpees in 10 minutes. 1 every 6 seconds with boxing round timer. felt a little harder than yesterday. start to get gassed around 75.

Ty - 11/3/2011

Morning - 720am -
100 burpees in 10 minutes. did them on the kitchen floor so didn't jump. one every 6 seconds using the boxing round timer. feel good. no significant back pain during the workout. stretched afterwards. Trying to do 100 a day for 4 weeks before the wedding.

Ty - 11/1/2011

I've been really busy/injured for the last 2 months. I've done a few workouts here and there but it's mostly been half assed. my shoulder improved after a 3 week break but my back has been bothering me since.

I started doing some serious stretching and mobility starting today and it seems to be helping.

50 double unders
20 games pushups
50 double unders
15 game pushups
50 double unders
10 games pushups
50 double unders
5 games pushups

stretches.

Ty - 8/8/2011

Front squats - 185x5, 205x5, 215x5

metcon- modified -

4 rounds for reps of:

2 pood russian swings (go until you break)
10 second transition
pushups on DBs (go until an extended pause)
10 second transition
1 minute of power cleans at 115#
rest 2 minutes.

220 reps - 31, 16, 15. 27, 14, 16. 23, 13, 11. 25, 13, 16

kinda hard to konw when to stop on the KBs. was a harder than i thought.

40 GHD sitsup - 10, 15, 15.

Pete came today. Good form on the front squats etc...worked up to 165#x5.

Ty - 8/4/2011

6 rounds for time:
6 front squats @ 155# (was supposed to be 135lb thrusters)
1 gasser (basically 20 yard shuttle run x4)
6 2 pood russian swings

rested the time it took me to finish the set i just finished.

13:17 or so.

Ty - 8/1/2011

Tabata Pushups/Situps/Squats (that triplet in a row) x 4 or 5

then 4 or 5 rounds of
30 second plank
30 second handstand hold

Ty - 7/25/2011

12-9-6-3

front squat @135
burpee box jump - 24"

6:20

Ty - 7/23/2011

Shoulder problem - made this up

600 meter run
50 russian swings - 1.5 pood/55
600 meter run
50 KB walking lunges (25/leg)
600 meter run
50 games pushups
600 meter run

19:15

first 600 was 2:20. swings were unbroken. lunges were 5x10 w/ a couple breaths break. pushups were 10 then 5's etc. runs were tough after the lunges.

Ty - 7/21/2011

Front squats - 4x3 at 200#

shoulder still messed up. made up my own metcon

3 rounds of:
400 meter run
20 jump squats
30 situps
100 double unders

17:45

heat doesn't help. tougher than i thought. tripped up on the DUs quite a bit.

Ty - 7/13/2011

Power Snatch max: up to 175 but had a pretty deep squat

3 power cleans ( 80-85% of your one rep max ) - used 205
6 dead lifts ( same weight as your cleans ) - 205
9 pull ups

5:16


The power cleans were heavy. never failed a rep but had pretty bad form - feet pretty wide. After the first set of cleans, on the pullup bar, my shoulder started hurting. i pushed through. the next morning my right shoulder killed. felt like the same injury from the summer after college. still hurts (7/21) but is better. need to go slow.

Ty - 7/11/2011

Morning: 5 round tabata pushups (regular) and 5 round tabata situps.

Evening:

Front Squat max - 235. 10 pound PR. felt good. went for 245 but failed.

Metcon: 4 rounds for time with exactly 2 minutes rest of
8 front squats - 175# (75% of 1RM)
400 meter run

14:18

Went unbroken on all the squats. felt great.

4x5 25lb weighted pullups.

4x8 25lb weighted back extenstions

Ty - 7/9/2011

Pressing snatch balance - find 3 rep max.

This is like a slow and light snatch balance where you push yourself under the bar. put a lot of stress on my rear delts and felt weird. only wne up to 85lbs.

Bear Complex - 3 sequences per set.

75, 85, 115, 135, 165 (with jerks)

Post:
10 dips
10 russian swings - 70lb
10 dips
10 russian swings
2 dips
10 swings
4 dips
10 swings
6 dips
10 swings
8 dips
10 swings
10 dips
10 swings

Ty - 7/8/2011

Clean Pulls - sets of 3 - 135, 185, 205, 225, 245, 255

These helped a lot. able to get the initial pull down. think they will help greatly w/ my power cleans.

Metcon:
5 rounds for time with exactly 1 minute rest of -
2 deadlifts - 310lbs
50 double unders

all deads were singles with set-up time b/t. unbroken on the first 3 sets of double unders. tripped up a couple times on each of the last 2.

7:31

Ty - 7/6/2011

Split squats - 4x6 at 65#. these are weird. had trouble balancing. Talked to James afterward. he said he put his foot out to more of an angle and rest inside part of the foot on the bench.

Metcon -
30 wallballs - 20lb
10 wide grip strict chinups
25 wallballs
10 wide grip strict pullups
20 wallballs
10 narrow grip chinups
15 wallballs
10 narrow grip pullups

8:57

broke the wallballs once each set. singles on the last set of pullups.

Ty - 7/2/2011

May challenge workout 2 (retest)

did worse on this one also

205 clean and jerk
68 pullups

failed 235 twice. took at least 2 minutes to do the jerks. did the pullups in singles which was a good idea.

was pretty burnt out from the day prior. maybe could chalk it up to that.

Ty - 7/1/2011

May Challenge workout 1 (retest)

Pissed about this. Added almost 2 minutes to my time. the front squats killed me.

10 front squats - 165#
10 burpees
10 box jumps - 30 inches (24"box, 45lb bumper, 25lb bumper)

11:19

Ty - 6/29/2011

Plyo work. jumping up over boxes etc. good stuff

weighted dips - sets of 5 - 10, 20, 30, 40, 44.

Metcon:

400 meter run
25 jumping squats
400 meter run
25 plyo pushups (clapping pushups)
400 meter run
25 burpees

8:51

Good race with Colin. I was ahead until the pushups. he came in a good 20 seconds ahead after the last 400. beat him by 10 seconds b/c of the burpees. tough one.

Ty - 6/27/2011

Press: 1 rep max. 125. weak!

Metcon:

20 shoulder to overhead - 135#
40 pullups

3:51

scaled too light on the overheads. was playing around w/ 145 prior and it was bugging my back. most of the other guys used 165.

3x5 KB clean and press at 44lb

2x1 minute handstand hold

6/24/2011

"Helen" mod

5 rounds for time w/ exactly 2 minutes rest of

400 meter run
21 american KB swings - 1.5 pood/55lb
12 pullups

21:56
quick time. tore a huge callus on the last round. unbroken on the KBs. Broke the last 2 sets (or maybe just the last set) into 6/6 or 8/4.

Ty - 6/23/2011

Hang Power Snatch 3 rep max: 155
was pretty close to parallel on the last rep. need to work on these.

Metcon:
1 minute of box jumps- 24" wooden box
1 minute ring rows - feet on 20" box
1 minute power wall balls - 20lb/10ft
1 minute toe to bar
rest 1 minute
3 rounds
226 reps

I've come to the conclusion that I lack skill in this type of workout. Need to work on stamina for long single movements.

Ty - 6/20/2011

5 rep max bench press - 185x5, 205x3. last 5 rep max was 225 on 2/15. not terrible considering I haven't done normal bench since 3/3 and havent really been doing pushups in metcons. Need to work on this.

Metcon:
500 meter row 10 damper setting
30 burpee pullups (jumped to bar, paused, then kipped up)
5:02

3 minute AMRAP of double unders: 235

Weighed 182.8 on dereks scale w/ shoes, shorts and tshirt on (very sweaty)

Ty - 6/16/2011

Tempo close grip bench - shoulder width - 4020 (4 seconds down, no pause, 2 seconds up, no pause) - 95, 115, 115, 115 - couldn't really finish the last 4 reps on the last set at tempo....just threw it up.

4x5(or 4) tempo pullups - 3021 (3 seconds down, 2 up, 1 second pause at the top) - no added weight.

Metcon:

400 meter run
50 double unders
40 power wall balls
30 push press @95lbs
20 games pushups
10 Handstand pushups (1 abmat 1-4, 2 abmat 5-10)
400 meter run

12:20

Tough workout. My shoulders and tri's were spent after teh close grip bench.

Ty - 6/15/2011

Max Squat Clean - 205, 225, 230, 235fail. Caught 235 but couldn't squat it up.

Tried 2 hang cleans - nailed 245# and 250#.

500 meter row time trial - 137.7

Ty - 6/13/2011

Front squat max - went for 230 and failed. I'm counting 225 as my PR b/c that's my highest squat clean. hit 205 no problem before i tried 230.

Metcon: 3 rounds for time of
10 power cleans - 135#
20 one arm KB snatches - 1.5 pood (10 each arm)
5:47

strung together 10 on teh first set of PCs. then 4/3/3 and 3/2/2/2 or something. 5/arm unbroken on all kb snatches.

post: 4x6 pendlay rows - 95, 95, 105,115

Ty - 6/10/2011

6x2 Squat Snatch. 4 sets at 135. Didnt do a full deadlift first. started on the ground and paused below the knee....then ripped them up. much harder.

Heavy modified Fran:

15-12-9
Thrusters- 115# (rx was 135)
Weighted chin ups - 20lb dumbbell

12:40

Pretty pleased w/ this as it had been 9 days since my last metcon and i was sick for 3 or so days after Vegas last weekend. First set of thrusters was about 9 reps. doin singles on the chin ups most of the 2nd and 3rd sets.

Ty - 6/1/2011

home workout.

at a leisurely pace:
did 5 or so sets of strict pullups
4 or so sets of 10 pushups
2 sets of 50 russian KB swings
12 or so, each arm, KB push press
15 hollow rocks

3 rounds for time of:
400 meter run
50 double unders
no clock

tabata squats: 18, 16, 14, 14, 14, 12, 12, 14

Ty - 5/30/2011

Memorial Day. came in at 11am thinking there was a class. no class

George let me work out. was going to do Grace (30 clean and jerks for time) but my shoulder hurt from the previous day when i was pushing a sled and hit a small curb.

30 power cleans for time at 155lb around 6 minutes. I was at 5:00 when i had 5 reps left.

1/2 of flight simulator. not sure on time but was likely around 8 or 9 minutes. did a bunch more double unders previous to that.

Ty - 5/27/2011

Team WOD with Crossfit bloomington/normal.

100 pullups
100 american KB swings
100 double unders
100 overhead squats

Partnered up with a girl that was pretty good. no band pullups, 1.5 pood/30lb kb, 95/45lb OHS.

i didnt about 75% of the reps and 1/2 of the double unders.
16:14

we did well. was fun.

Ty - 5/26/2011

May Challenge WOD #1

10 minute to complete
1 rep max power clean and jerk
max reps of strict pullups.

225# C&J
75 pullups

failed my first attempt at 225#. nailed my 2nd.

did sets of 2 on the pullups until 30 or 40 then did singles. wish i did singles the whole time. James said it worked well for him. He would drop instead of doing a negative.

500 meter row time trial - 1:43.00 sucked.

3x10 kipping pullups

Ty - 5/24/2011

May Challenge Workout #2 (missed Monday)

Men's Division A

3 rounds for time of
10 front squats - 165#
10 burpees
10 box jumps - 30" (24" wooden box, 45lb bumper + 25lb bumper)

9:29

So fucking hard. the squats were just so heavy. everything else was fine....but slow b/c of the squats.

Ty - 5/20/2011

Deadlift - 2 rep max. Stopped at 305 due to some lower back/butt pulling. didnt want to mess with it. 305 went up easily, touch and go.

Metcon:

9-7-5 reps of

115lb squat snatch
chest to bar pullups
Box jumps - 42" (2 tires on top of each other)

6:37

really liked this one. Squat snatches were good. didnt string them. RX was a 30" box but Tony and Doc were doing teh tires. I landed in deep and wide squat on each one. almost have to kneel down to get off the tire.

hollow rocks and a 3 minute unbroken plank hold post WOD.

Ty - 5/18/2011

metcon - for time

400 meter run
40 wall balls - 20# - 10 feet
40 single arm russian swings - 20/side
400 meter run
30 wall balls
30 single arm russian swings
400 meter run
20 wall balls
20 single arm russian swings
400 meter run
10 wall balls
10 single arm russian swings

17:37

BRUTAL! first run was super fast. i broke on teh wall balls into 10's. broke the set of 40 kb swings. switched arms mid air every 5 reps. tough one.

Ty - 5/17/2011

3x5 deadlift at 80% of 1RM - went a bit lighter at 285#. all reps felt solid

Metcon - 8 Minute AMRAP

5 Power Cleans - 185lbs
10 pullups
15 squats

4 rounds + 3 Power cleans.

cleans were supposed to be 70% of 1RM which probalby would have been 170lbs. went too heavy. ripped 4 calluses off. no blood, though.

3x8 good mornings at 95lbs
3 minute plank hold unbroken (hips pretty close to ground).

Ty - 5/11/2011

speed deadlifts - 3 reps every 30 seconds for 10 sets. 185lbs.

metcon - 3 rounds for time
10 front squats - 155 rx
50 double unders
10 american KB swings - 2pood/70lbs

9:39

front squats were really heavy. broke them into 5/5, 3/3/4, 3/3/4

screwed up a good amount on the double unders. used the new rope i bought off Derek.

Post - 3x5 weighted good mornings at 95lbs

Ty - 5/9/2011

Back Squats: was supposed to find 1RM. worked up to 165 and stopped b/c my groin felt pulled.

Hang Power Clean Ladder (1 power clean first minute, 2 the 2nd minute, 3 the third minute...)

Got up to a full 19 and 17 into the round of 20. was pleased. James got 22 and he's pretty solid right now.

Ty - 5/5/2011

100 Russian swings - 45lbs
50, 25, 25

Ty - 5/4/2011

Morning stuff:
10 jumping pullups
10 russian swings 45lb
10 jumping pullups
20 russian swings
10 jumping pullups
20 russian swings
10 jumping pullups
25 russian swings
10 jumping pullups
25 russian swings


metcon:

20 front squats - 115#
800 meter run
20 over head squats - 115#
800 meter run
20 back squats - 115#
800 meter run

14:46. unbroken on front squats, 12/8 on OHS, 10/10 on back squats.

post: 15 HSPU w/ 1 ab mat, 25 pushups, 35 jumping bar dips, 45 KTE

Ty - 5/2/2011

Deadlifts x5: 185, 205, 235, 275

2 power cleans on the minute for 10 minutes - 205lb. pretty solid on these. my foot placement got a bit wide, but ok.

Post: 3x5 weighted barbell stetups w/ 12 inch box and a 35lb bumper - 95, 95, 115
3x8 weighted good mornings - 65lb light.
10 kipping pullups
10 bar dips
10 kipping pullups
10 bar dips
10 kipping pullups
10+ jumping bar dips

ring pullups strict - 10 or so singles.

Ty - 4/30/2011

Final Games wod

7 minute AMRAP of:

3 Thrusters 100lb
3 CTB
6 Thrusters
6 CTB
9 Thrusters
9 CTB
12 Thrusters
12 CTB
11 Thrusters (timed out here)

71 points. Pretty happy with this. I really dont like thrusters and chest to bar pullups. but both went pretty well.

Ty - 4/28/2011

Modified "Granny" with Tom and John A.

50 Double Unders
50 Sit ups
5 HSPU (1 abmat)
40 Double Unders
40 Situps
5 HSPU
30 DOuble Unders
30 Situps
5 HSPU
20 Double Unders
20 Situps
5 HSPU
10 Double Unders
10 Situps
5 HSPU

7:24
Unbroken all the way except the last set of HSPU. also skipped up on teh first set of DUs.

Ty - 4/27/2011

squat snatch and jerk: worked up to 205. Then went for 225. squat cleaned it fine but failed the jerk. may have taken too many breaths and waited too long. caught it but got real low and touched my knee to the ground.

Metcon - 8 minute AMRAP
3 back squats - 185lb (80% of 1RM)
6 pullups
9 box jumps

7 rounds + 3 squats

squats where heavy but unbroken...good form too. pullups no problem....box jumps...still getting used to that wooden box.

post - 3x5 @ 135 Pendlay rows. supersetted bar dips in there at 6,6,6,10
then 3x10 Toe to BAr.

Ty - 4/25/2011

Morning workout
2 rounds of:
25 KBS - 45lb halfway b/t american and russian
15 games pusups
10 jumping pullups
10 knee raises

Evening WOD:

Power Snatch: up to 155. my form is all out of whack...and i think i'm getting weaker. took some video and looked into my form. i think i need to shoot my knees out so the bar clears them easier.

Metcon - 5 rounds for time with exactly 1 minute rest of:
10 deadlifts - 185 (50% of 1rm)
10 squat jumps

6:07

post - 3x5 snatch grip deadlift - 95, 115, 125.

Ty - 4/23/2011

Metcon - for time:

1 mile run
100 double unders
800 meter run
50 double unders
400 meter run
25 double unders

15:57

Ran the 1st mile in 6:56. I was pretty gassed after that. Hard to believe I could run any faster than that. broke the double unders into 25s for the most part.

3x10 jumping dips post wod.

Ty - 4/21/2011

Games wod #5:

20 minute AMRAP of:

5 power cleans 145lb
10 toe to bar
15 wall balls - 20lb 10ft target

7 rounds +5 TTB.

This was harder than i though it would be. I lost my TTB groove on teh 2nd set. wall balls gassed me ore than i had anticipated.

Ty - 4/20/2011

Run with Piper - 1.6miles

She runs pretty quickly especially off the bat...first half mile or so. felt like a 7.5 minute mile or so.

Ty - 4/18/2011

Power Cleans (2s) - 135, 155, 185, 205, 225x1
bummed about these. I thought I felt good today but i guess not. weaned off teh starchy carbs for my afternoon meal. wondering if that had something to do w/ it. set the tone for the metcon too

metcon: 4 rounds of

3 front squats - 185lb (85% of 1RM)
10 burpees
10 american KBS 2 pood (70lb)

8:30 or 8:40 something. The heavy front squats were for sure the limiting factor. unbroken on teh burpees and KBs.

3x4 Pendlay rows at 115.

Ty - 4/15/2011

Games WOD #4

10 Minute AMRAP

60 bupees over bar (perpendicular to bar w/ full bumpers on it)
30 overhead squats - 120lb
10 muscle ups

92 reps! (60 burpees, 30 OHS, 2 MU)

pumped about this. was hoping I'd at least get to through the OHS.

Ty - 4/13/2011

Squat clean and jerk: 135x2, 155x2, 185x2, 195x2, 205x1.5...failed 2nd jerk.

Metcon -
5 rounds for time with exactly 2 minutes rest b/t:
2 deadlifts at 305 (85%of 1rm)
20 wallballs - 20lb

12:31

then 5 rounds of
20 double unders
20 box jumps 12"

leisurly pace.

also tried the reverse hyper. weird movement.

Ty - 4/12/2011

At home:

1 mile run w/ piper. she's fast (maybe a 7 or so minute mile)

then for time:

400 meter run
30 games pushups
400 meter run
20 games pushups
400 meter run
10 games pushups
400 meter run

12:11

Ty - 4/11/2011

Hang squat snatch - 95x3, 115x2, 135x1, 155x1, 175x1, failed 185 twice. not feeling it today on these. 175 should get ripped up.

Metcon:
4 rounds of
3 overhead squats - 155#
15 box jumps - 24" on wooden box
30 double unders

7:48

Ty - 4/9/2011

Games WOD #3:

5 minute amrap of:
165lb squat clean
165lb jerk

I did power clean to front squat to split jerk on every rep. figured my form would be best. i think i was right. the last few jerks were very difficult. didnt fail any reps.

14 reps.

beer and bbq w/ piper afterwards.

Ty - 4/6/2011

Hang Power Snatch - 95x3, 115x3, 135x3, 155x3 (deep squat on teh last rep at 155. also, dropped the weight and rested for 5 or so seconds)

metcon - 10 rounds for time of

2 front squat @155 (75-85% of max) went light to save my legs for saturday
50 single unders

5:39

unbroken on all the sets of single unders.

post: strict pullups 1-2-3-4-5-6-7-8-9-10 with leisurly breaks

Ty - 4/4/2011

Hang Power Clean- 135x3, 155x3, 185x3, 205x3, 225x3, 235x1

I'm super sore all over so decided against doing today's wod. did 10x100meter row. about 20 seconds each.

4.4.11- Peter

3 sets of 6- Push Press - 95# -95# -115# 3 sets of 6- Dead Lifts - 225# -225# -245# Tabata- 2:00 mins- 20 seconds on- 10 second break -squats -push ups sit ups half mile run at 7.7 mph on treadmil some 'yoga' moves after, sit ups.

Ty - 4/2/2011

Games WOD #2 at crossfit chi LP.

15 minute AMRAP:
9 deadlifts -155#
12 games pushups (hand release on ground)
15 box jumps - 24"

9 rounds plus 4 pushups

this was a total ass kicker. i wanted to stop after 10 minutes. the pushups were without question the limiting factor. deadlifts were all unbroken and box jumps weren't far off. I used a wooden box and have been used to a tire so it was an adjustment.

Ty - 3/30/2011

Hang power snatch: 65x3, 85x3, 95x3, 115x3, 125x3, 135x3, 155x3

Metcon - 5 rounds for time of:

5 overhead squats - 135#
10 burpees

6:51

Post wod: 99 consecutive double unders. Didn't have the strength left to do the last one.

Ty - 3/28/2011

Max squat clean and jerk: Got up to 205. w/ 205 I didnt get an ass to ankle squat so i probably should have done it again. but went straight to 215 and failed a couple times in teh bottom of the squat.

Screwed around w/ a couple hang cleans. Got 225 with very little knee bend. Can probably hang clean more than power clean. may need to analyze my power clean form. D

Did the "Flight Simulator" WOD
5 unbroken double unders 1
0 unbroken double unders
15 unbroken double unders
20
25
30
35
40
45
50
45
40
35
30
25
20
15
10
5
You have to stop b/t sets. each set has to be unbroken w/ straight double unders (no single unders). you start the set over if you mess up. I did this at a leisurley pace. 20 minutes or so while i chatted w/ the dudes.

Ty - 3/25/2011

Light deadlifts 3x5 metcon - 3 rounds for time of 10 hand power snatch - 95# 25 wallballs - 20# 6:20 my legs are still sore 2 days later. was a lung burner. post wod: 8 rope climbs all w/o legs

Ty - 3/23/2011

Tabata Row (4 minutes) - 903 meters

30 seconds of chin ups (palms facing you) - 13
1 minute rest
30 seconds of ring rows - 11
1 minute rest
30 seconds of pullups (palms facing out) - 9
1 minute rest
30 seconds of ring rows -7

Turkish get ups 5 sets of 3
15lb, 15lb, 25lb, 33lb barbell, 35lb kb

a few muscle ups with Eno afterwards.

Ty - 3/21/2011

light squats 3x5 - 120 or so

metcon-
6 rounds for time with exactly 30 seconds rest of:

3 power cleans - 75-85% of 1 rep max - used 205 on first 2 sets, then went down to 185#
6 strict pullups
9 air squats

8:00

post - 3x5/leg split squat...no weight.

3.31.11-Peter

WOD:

9-12-15-18-21

65# Push Press
Knee to Elbow
Game Push Ups

16:02

some ab work to follow.

-the real time sucker for me was loosing my grip on the bar. chalk and non padded bar would help alot.

Ty - 3/19/2011

Sectional WOD #1 at Crossfit Chicago Lincoln Park

10 Minute AMRAP of:

30 double unders
15 power snatch at 75lb (or ground to overhead anyway)

232 points or 5 full rounds w/ 7 double unders

this was way harder than i expected. I was unbroken on the first set of snatches. the double unders only take 30 seconds or so so that doesnt give you a lot of rest for the snatches. i may try this again.

I did one rep using a clean and jerk and found it to be stupid.

Ty - 3/18/2011

Did some double under and 75lb snatch work to prep for tomorrow's Sectional wod #1.

Ty - 3/16/2011

"Nancy"

5 rounds for time of:

400 meter run
15 overhead squats - 95#

13:38

First time running in several months. Felt good but I know I'll be sore.

Ty - 3/14/2011

Deadlift:
75% of 90% - 245#
85% of 90% - 280#
95% of 90% - 310#

7 rounds w/ exactly 1 minute rest between of:
10 wallballs - 20#
10 american kb swings - 1.5 pood
5 strict/weighted pullups

13:39

used a 20lb db on the first set of pullups and a 10lb on the second. straight up strict pullups on the rest.

a few rope climbs afterwards.

Ty - 3/11/2011

Back Squat: 150x3, 170x3, 190x6

metcon:
4 rounds w/ exactly 2 minutes rest b/t of
10 deadlifts @185
20 free squats
30 russian kettlebell swings - 1.5pood

12:09

3x8 barbell lunges. just used the bar.

Ty - 3/10/2011

modified version of yesterday's CFConstruct wod that i missed. Did this at home w/ kettlebells

Tabata :

games pushups - 4 minutes (8 sets of 20 seconds/10 second breaks) -13 -5 reps
short break
25# kb push press - 4 minutes alternating arms (4 sets per side) - 16-13 reps
short break
25# kb push press - 4 minutes alternating arms (4 sets per side) 10 reps w/ pause at the top

Ty - 3/9/2011

long warm up with some squat clean work.

Metcon:
21-15-9
Knee to Elbows
Squat Cleans - 135#rx
Pullups

12:53. smoked this one. but the squat portion of the clean was tough. Dropped the bar on every rep which provided a good little rest. will be sore after this one.

Ty - 3/7/2011

Deadlifts: numbers based on 90% of 1rep max (365) - 3, 3, 3+

3x70% - 230#
3x80% - 260#
4x90% - 295#

Metcon:
40 Wallballs - 20lb
30 pullups
30 wallballs
20 pullups
20 wallballs
10 pullups

Every break in teh wallballs requires 5 burpees before you can start the set again. I didnt break any of them. didnt want to do any burpees.

8:25

this one was brutal. had to lay on the ground for several minutes to recoup.

Ty - 3/5/2011

Back squat:
135x5 (65% of 90%)
160x5 (75% of 90%)
180x5 (85% of 90%)

I need work on these. For some reason my legs were fried today...even in the warm up. my weight would go to my toes on these.

Metcon: modified Fran

45 Thrusters - 75#
45 pullups

7:14

I hate thrusters. i suck at them. I did Fran at 95# last time and scaled down for this. Just an awkward movement for me.

3x8 DB stepups on tire 25lbs

3.3.11- Peter

Bench press: 5-5-5-5-5 @ 135, 175, 185, 190, 175- I wasn't feeling as strong as the past 2 weeks

WOD for time:

5 deadlifts -225#

10 burpees

~8 mins...I forgot my stopwatch so went off of an old school clock on the wall.

3 sets of bar dips, 15, 10, 7

sprints on the tread...4 mins warm up. 1 mins sprints, 1 min walk @ 8, 8.5, 9, 9.5, 10, 10.5.

ab work to follow

Ty - 3/3/1011

Bench Press - #'s based on 90% of 260# 1 rep max:
65% - 150x5
75% - 175x5
85% - 200x5

Metcon:

9-12-15-18-21
65# push press
knee to elbows
games standard pushups

11:41

The KTE's and games pushups got tough.

3x8 close grip bench - 65# 4 seconds down, 2 seconds up. tough after the WOD.

Ty - 3/1/2011

Started the new strength program where we're documenting our weights in class.

Deadlift - Weights based on 90% of 1 rep max

210x5 (65%)
245x5 (75%)
280x5 (85%)

These all felt good. good form. felt the lower back aftwards a little but felt strong .

Metcon:

2 minute Tabata of each (20 seconds on, 10 seconds off)
Strict pullups - 12, 5, 4, 2
Squats - 20, 18, 16, 17
KBS 55# - 10, 10, 10, 10

This was a good quick workout. The pullups were really hard. need to work on my strict pullups.

40 ring rows 4x10

Ty - 2/27/2011

squat: nursing my back so just went up to 155x5. wore John G's weightlifting shoes. Good feel to them.

3 rounds for time of

8 overhead squats - 115#
25 box jumps - 24" on tire

4:08

Smoked this one. i was spent after this workout. I went home and fell asleep for 2 hours.

Ty - 2/26/2011

max split jerk: worked up to 205 with relative ease. Tried 225# - didnt lock out on teh first try. locked out on teh second try but my footing was wierd and i lost it. a bit too heavy. could probably have stuck 215#

metcon:
20 shoulder to overhead anyhow (i did jerks) at 135#
40 burpees

5:35

3 minutes of handstand hold - 45 seconds x 4

Ty - 2/25/2011

max hang power snatch: cannot catch the weight below a parallel squat - worked up to 175. I did this twice. both derek and Matt said it looked close to below parallel....i have video that looks pretty close. I'm going to claim it as a hang power snatch.

3 rounds of 3 rounds of this

4 power snatch - 95
6 pullups
8 squats

You end up doing this sequence 9 total time. Rest 2 full minutes b/t rounds (2 rest periods).

1:56, 1:55, 2:01

went very light.

100 double unders in 1:05. messed up about 5 times.

2.24.11-Peter

1 hour of Yoga Sculpt.

hardworkout, i had sweat rolling into my eyes non stop because I was sweating so bad.

I think this is helping with my strength and flexability.

2.23.11-Peter

bench Press:
3-3-3-3-3 (175, 185, 190, 195, 200)

Metcon:
21 Deadlift- 185#
21 KB Swings-55#
30 Single unders
15 deads
15 KB swings
30 Single unders
9 deads
9KB swings
30 single under

9.12

12 mintues on treadmil- 4 mn warmup, then sprints for 1 min interval, 1 min breaks.

I feel good after this one

2.19.11- Peter

Bench press 3-3-3-3-3 @ 175, 185, 185, 190, 195

WOD:
10-8-6-4-2
Pushups (hands leave the floor, I got through the 1st 2 sets of this then had to do regulars, bench killed me)
Push Press @ 75#
burpees

6:19- my lungs were buring hard in the middle of this.

then: 3 sets of bar dips, 15, 10, 8

I was worn out afterwards.

Ty - 2/19/2011

Deadlift - 5 rep max - back is still hurting so stoped at 295. I think i have a bit more in me. Accornding to the max charts, i should be able to hit 315x5.

10 rounds for time w/ 30 second breaks after each round of:

3 power cleans - 185#
6 pullups
9 box jumps 24"

13:16

WOrked on overhead squats w/ John A afterward. got up to 155x3. Then jumped up to 185# but couldnt snatch it into position. should have used a rack.

Ty - 2/17/2011

3x30 second amrap of strict pullups w/ 2 minutes rest - 13, 10, 10 - need to work on these

3x8 barbell rows 30x0 tempo
2 minute rest

1 minute amrap american kb swings - 55# - 32
30 second rest
1 minute amrap goblet squats - 55# kb - 28
30 second rest
1 minute amrap sumo deadlift highpulls 55#kb - 28
30 second rest
1 minute amrap russian kb swings 55# - 34

post: 3x5 step ups on tire w/ 30lb dbs

2.16.11-Peter

3.25 miles on Treadmil.

ran at 7.5, 8 & 8.5 mph...changed it up.

2.15.11-Peter

1 hour of Sculpt Yoga.

Ty - 2/15/2011

Bench press 5 rep max - 185x5, 205x5, 225x5. decent form on 225.

Metcon:
10-8-6-4-2

Pushups (lifting hands off the ground as chest touches)
Push press - 85# (60% of 1RM)
Burpees w/ high jump

4:44

Ring dips - 3 sets of max reps - 7, 5, 4 tough after this workout.

2.14.11-Peter

strict Press: 3-3-3-3-3 @ 115#

WOD for time:

5 rounds for time.

5 dead lifts (270, 265, 245, 245, 245#)

10 burpees.

~9 mins

some ab work to follow.

Ty - 2/15/2011

Morning Kettlebell workout:

25# single arm russian swings - 10/side
10-8-6-4-2 - 25# single arm press (deep negative in touching the sternum)
1/2 tabata squats resting in bottom of squat (didnt count, did 10 squats, then 5 deep breaths etc)
10/side 45# single arm dead lifts
50 russian swings unbroken 45#
3x8 per arm bent over row w/ 45#

Ty - 2/14/2011

Morning Kettlebell warmup/workout:

10-8-6-4-2 of 25# kb shoulder press

50 45# russian swings

10 single arm deadlifts per side - 45#

Ty - 2/12/2011

Deadlift - was supposed to be 5 rep max. but, my back has been hurting the last week since i did that deadlift/pullups wod. Went easy. stopped at 275# and it was fairly easy.

5 rounds for time of:

50 unbroken single unders (if you screwed up, had to start over 1)
25 unbroken KB swings -1.5 pood (couldn't put the weight down)
15 pushups

I went unbroken on teh single unders and teh KB swings. the pushups got hard on round 3. i finished teh workout off doing singles on pushups. 7:45 or so i believe. pretty good time. Would have had to run the single unders and go unbroken on teh pushups to get a better time.

3x1 minute amrap of double unders - 91, 60, 81

I flipped my first tire today. did the smaller one a couple times. not too hard. woudl be really hard in a metcon.

Bought 2 kettlebells this weekend. 45# and 25#. going to try to do swings everyday and some shoulder work.

Ty - 2/10/2011

3 rep max hang squat snatch. murdered this one. 155x3 then 165#x2. Caught the 3rd rep but lost it. those get hard to string w/o dropping on the ground. takes a lot out of you just hanging on.

21-15-9
Overhead squat - 95#
burpees

6:48

2 minute amrap of toe to bar - 33

50 russian kettlebell swings - 44lbs

2.9.11- Peter

1 hour of Sculpt class @ Core Power Yoga.

Good workout.

Ty - 2/8/2010

3 rep max thruster - 135#. still had a 2nd knee dip in the last rep.

Metcon:

10 Double wall balls - 20#
20 Pullups
30 thrusters @95#
20 Pullups
10 Double wall balls

7:46

I hate thrusters. i'm terrible at them. still, a good time.

2.8.11- Peter

Bench press 5-5-5-5-5-5 (135, 175.185,185, 175, 175)

WOD for Time:

Deadlifts: 10 9 8 7 6 5 4 3 2 1 -135#
Pull ups: 1 2 3 4 5 6 7 8 9 10

*did 10 deads followed by 1 pullup, 9 deads then 2 pullups, etc.

9:40

7 mins of rowing
11 mins of eliptical

some ab work to follow.

I feel bigger (fatter) lately. I need to do more cardio.

Ty - 2/5/2011

WOrked out today after going out last night. not good.

Split Jerks - got up to 195 pretty easily.

Metcon 1: 3 clean and jerks on teh minute every minute for 10 minutes - 155#

Metcon 2: from Friday

10-9-8-7-6-5-4-3-2-1 Deadlifts at 165# (45% of 1RM max)
1- 2-3-4-5-6-7-8-9-10 Pullups

So, started by doing 10 deadlifts, then 1 pullups, then 9 deadlifts, then 2 pullups and so on.

5:03

I'm feeling it in my lower back and lats today. Should have kept a better lumbar curve.

Ty - 2/3/2011

did some work pre class: 50 double unders, 30-40 44lb russian kettle bells swings, about 40-50 walking lunges and 3 muscle ups.

Press: 135x1
I need to work on my shoulder strength.

"JT"

21-15-9

Handstand pushups
ring dips
pushups

12:07

Scaled the handstand pushups with a 35# bumper and an abmat. Started kipping the dips after the first set.

20 seconds of box jumps x 5 with 40 second breaks. 20 reps each set. 20" tire

30 Knee to elbows

50 44lb russian KB swings

2.2.11-Peter

Bench press 3-3-3-3-3 (175, 185, 175, 175,175)

WOD:
21 deadlift -185#
21 KB swing 55#
30 single unders
15 deadlifts
15 KB swings
30 single unders
9 deadlifts
9 KB Swings
30 single under

~9 mins, I forgot my stop watch.

so ab work to follow and a few dead pull ups

Ty - 1/31/2011

Front squat 1 rep max - 215# - 20# PR Deep, past parallel

Metcon:
3 rounds for time of

10 pullups
10 overhead squats - 115#
10 burpees

5:34

30 ring rows
30 25# DB press

The metcon was a serious lung burner. Unbroken on first 2 sets of pullups. Unbroken on first set of OHS then 5's. burpees were tough on round 2 and 3.

Ty - 1/29/2011

Crossfit Construct Grand re-opening - Team WOD -

15 min AMRAP - Me, Eno and Camey

30 wall balls - each of us did 10
60 KB swings - camey used a 25lb, ben and i switched w/ 55#
30 burpees - 10 each all at once

6 rounds + 16 wall balls

1.27.11- Peter

Squats- 3-3-3-3-3 @ 185#

WOD:
15-12-9-6-3

Hang Cleans @115#
Box Jumps
KB Swings @50#

~8 minutes, I forgot my stop watch and went off of a tradional clock

then:
3x10 knee to elbow

Ty - 1/27/2011

metcon:

3 power snatch - 95#
5 bupees each w/ a lateral jump over the barbell
7 clean and jerk - 95#
9 jumps over the bar (facing the bar)

11:08

This was a fun one.

3x10 ring rows
back squats - 45x10, 75x10, 95x10x3

3x10 KTE

1.25.11 Peter

Its been hard to blog after my house was cleared out....

Deadlifts: 3-3-3-3-3 @ 245#. This is the most I've done weight wise, felt good.

10 mins AMRAP:
5 pullups
10 pushups
15 squats

did 10 sets.

ab work and jump rope to follow. I'm terrible at double unders. When I try to do one I jump higher and my feet feel like they are cement blocks...sux. I have a good tempo with single unders, though. I don't get it. Very frustrating.

Ty - 1/25/2011

Press: 100x5, 110x3, 125x2

2 min AMRAP pullups - 51
1 min AMRAP pushups - 30
2minute rest
1 min AMRAP Handstand pushups - 11 (25lb metal plate and 1 abmat)
2 min AMRAP Toe to bar - 22

THe pullups just kill the energy and grip for the rest. not bad, though.

3x10 DB press 25, 30, 20

2x10 GHD situps

couple muscle ups

Ty - 1/24/2010

Front Squat: 150x5, 170x5, 190x2

Metcon:
4 rounds for time of:
10 overhead squats - 95#
30 american kettlebell swings - 1.5 pood (55#)

10:54

The KBs killed my back. rough stuff. need to work on form for these.

AMRAP in 1 minute of 20" box jumps - 60
Really good pace on these. was getting my toes all the way to the tire w/ out a knee bend.

Ty - 1/21/2011

Max weighted dead hang pullup - 35#, 55#, 70# Maybe could have done 75#. feel a weird pull in my right bicep when i do things like this.

Metcon:

30-20-10
Pullups
KB swings - 70#/2pood

7:22

Those 2 pood KBs always get me. so heavy.

Did the first set up pullups 24/6. could definitly have done 30 in a row unbroken. gamed it.

Ty - 1/19/2011

Squat clean - 2, 2, 2, 2, 2, at 135#

2k row: 7:25

steady until last 400 meters. gunned it after that. tiring.

2x8 lunges w/ 95# barbell

1, 1, 1, 1, muscle up.

Ty 1/17/2011

Front Squats: 135x3, 155x3, 180x4

Metcon: AMRAP in 10 minutes of

6 deadlifts 145#
9 box jumps 24"
12 double unders
15 situps

9 full rounds + 5 double unders

muscle up work after. 4 or so sets of 2-3 reps

3x7 strict pullups

Ty - 1/13/2011

Front Squat - 125x5, 145x5, 165x2 (supposed to go for5 but that's all I had).

Metcon:
5 rounds of:
5 squat cleans 95#
10 free squats
5 squat snatch 95#
rest exactly 60 seconds after each round

10:19

GOT MY FIRST RING MUSCLE UP TODAY! ended up stringing 5 in a row.

Ty - 1/11/2011

Press: 85x5, 100x5, 110x5. struggled a bit on the last set. (65,75,85%)

Metcon: AMRAP in 15 mintues

5 clapping pushups
10 Russian Kettlebell swings - 2pood
15 double unders
20 box jumps 24"

7 rounds + 4 box jumps

http://crossfitwestloop.blogspot.com/2011/01/tuesday_11.html

Ty - 1/10/2011

Power Snatch 1 rep max: 165 then bumped up to 185 to squat snatch but failed and had to go to the metcon.

Metcon:
5 rounds of:
5 hang power snatch 95#
10 air squats
5 hang power clean 95#

3:24 smoked this one.

3x5 GHD raises (but subbed for the ones on the ground)
3x8 toe to bar (kip)

Ty - 1/8/2011

first day back after the flu. felt pretty good.

Front squat: 3's. ended at 165

"Karen"
150 wallballs for time
7:56

this was tough. paced off the bat and I think that's what gave me the good time. did sets of 10 up until 100 w/ 7 or so second breaks. Tough stuff

500 meter row. 2 somehting. leisurely.

1.5.11- Peter

Squats- 3-3-3-3-3 @ 185#

for time: I did 9 rounds in 9:26

5 pullups
10 pushups
15 squats

5 mins on the eliptical....my legs were shot

some ab work

Ty - 1/4/2011

Snatch Balance (rack the bar on teh back of your neck, do a partial dip w/ your knees and thrust the bar up using only the power of your legs and catch the bar in a deep squat snatch position)
worked up to 185#.

Metcon:
21-15-9
over head squat 95#
chest to bar pullups
7:02

i liked this one. wasnt too much of a lung burner but very hard w/ pretty heavy movements. My legs are feeling it today especially w/ the flu i got last night.

was strick paleo today and yesterday (w/ just a little whipping cream and a very small amount of goat cheese).

1.4.11- Peter

press @ 115# 3-3-3-3-3



21 deadlift @ 185#

21 kettlebell swings @ 50 lbs

30 single unders (tried for 50 but am progressively getting worse at it, frustrating)

15 deadlift

15 KB swings

30 single unders

9 deadlifts

9 KB swings



ab work to follow.



my should hurts as I type this, not sure what happened. I hope it goes away soon.



Started Paleo again today

Ty - 1/2/2010

Hang squat clean: 95 x3, 115x3, 135x3, 155x3, 165x3

8 minute amrap:

5 single arm russian kettlebell swings (each arm)- 55#
10 deadlifts - 185# (50% of 1rm)
15 double unders

5 rounds + 4 deadlifts