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