Tabata Stuff

Tabata
Sit-ups
V-ups
Deadlift 135#
Total Reps: 212
Vups were the worst of the lot.

jp

Deadlift Friday

Deadlifts 3x5+
This didn't go well.  Got first set at 245, but the heavier weights just
didn't workout.

WOD
10 DL at 185
Run 400m
Rest 3 mins
Three times
Time: 12:13

jp

OK!

So I need to take some down time with the calf being all icky and stuff.  I didn't work out from Thursday to Monday.  First day back I coached and did the workout afterwards...  Tuesday and Wednesday as follows...

Tuesday
Press 7x5 ended with 105
WOD
Five rounds for time of
5 Push Press at 115#
Run 200m
Time: 12:20

Wednesday
Deadlift 7x5 ended with 275#
WoD
EMOM-10
2 - 75# hang snatch (Full required)

jp

Diane... Of a sort...

“Diane”
21-15-9:
Deadlifts (225/155)
HSPU

I did only 185# as I am still nursing the calf injury.  Also I was only able to do the first half (larger half) of each set as a HSPU, the rest were done as an elevated push-up...

Still took forever.  Spieler I am not.

Time:  18:09

jp

King Kong

“King Kong”
3RFT:
1 DL (455/300) done at 245#
2 Muscle Up done at 4 C2B and 4 Dips
3 Squat Clean (250/175) done at 115#
4 HSPU done with two abmats

Time: 9:55

jp

343

“343″
In Honor of all 343 first responders who died selflessly responding to the attack on 9/11



For Time:
100 Deadlifts 145/115 (Scaled to 135#)
100 Power Cleans 95/65 (Scaled to 75#)
100 Ground to Overhead 65/35 (Scaled to 50#)
43 Burpees

Took me a loooooooong time, even scaled....  54:35...  Amazing what motivation of those around you will do to help when versus working out on your own.

jp

Friday - Dead and Run

Had two down days due to travel.  I did get a small hike in with the wife on one of those.

Friday

10 rounds
3 Deadlifts at 225#
Run 200m
Time: 15:28

Some stretching

jp

Crossfit Total I

CF Total -
Back Squat: 205
Press: 125
Deadlift: 295
Total: 625

Mon-Wed

Took long weekend off due to tinged back

Monday
Snatch Ladder
Got 6 lifts to 125# - Very Sad

Tues
8 rounds
Row for Distance for 1:30
Rest 1:30
Total Distance: 3335m

Wed
3 rounds - NOT for time
2 Thrusters at 135# (Rx at 155#)
10 Deadlifts at 225# (Rx at 285#)
1 full lap (640m+)

Done

jp

Dead Lift and Tabata Row

2RM on Dead Lifts.

I got 315# which beats my 1RM…  :)  Happy Days!

Tabata Rows for Calories – I got 7 on each round.

jp

Friday, Sunday 'Funday', and Monday Grind

Friday

STR: Romanian Dead Lifts - 3 Set of 10 reps (?#)

WOD: 3 RFT:
15 Deadlifts 185/115 (175#)
10 HandStand Push Ups (5 Negatives and 5 push-ups)
Time:???

Sat: Played at Crossfit Omaha's fund raiser and had a good time. 3 team workouts for the day left me pretty tired, even if we scaled them all.

Monday:
2 min AMRAP Double Unders: 42
Tabata Front Squats @ 95: Total Reps 32

jp

Fun with Wall Ball and Overhead

Tuesday

DEADLIFT:
5, 5, 5+ max reps.
Did 225# with 8 reps on final

WOD:
Chipper:
400m Wall Ball Carry
50 Wall Ball
50 Wall Ball Situps
50 Medicine Ball Cleans
Time: 17:24ish

Wednesday
7 Rounds for time:
7 Over Head Squat (95/65lbs)
7 Ring Dips
7 Box Jumps (24″/20″)

I did 75# on the overhead and used the blue band on 5 of 7 dips

Time: 15:34(?)

W-Su Need to report sooner

Wed
4 Deadlifts
3 Hanging Power Cleans
2 Front Squats
1 Push Press
115#
20 Min AMRAP - 17 rounds

Thur - Mobility

Friday
20 unbroken back squats at 140
then
5 Rounds for time:
5 One Arm KB Snatch (each arm) 35#
5 One Arm Overhead Squat (each arm) 25# dumbbell
5 strict pullups
Time: 11+

Saturday
3 rounds for time of
15 wallballs 20#
20 kettlebell swings (35#)
25 abmat situps

Time: 7:10

Sunday
Rest w/ a short walk

jp

Deadlift and Killer WoD

5-5-5 Dead's  Still nursing hamstring so it was pretty light

WOD
4 Rounds for Time:
5 power cleans (135/75) - I did 95# but 9 reps
25 Wall Ball (20/14)  I did 15 due to hammy
25 Butterfly Sit-ups
250m Row

Time: 21:04

Tue to Sat

Tuesday
10!
Bodyweight Bench Press
Kipping Pullups

Started Bench at 165, but ended at 125.

Time: 12????

Wed

DEADLIFT - 85% 1RM One Rep On The Minute for 15 min (Hamstring still - I did 95# slow for the stretch)

WOD:

5 Rounds of…
3 min AMRAP
3 Hang Power Cleans (165/95) - Again I did 95# for Hamstring
6 pushups
9 knees to Elbow
1 Minute Rest

Reps: 11+10

Thur
WOD:
For Time:
750m Row
15 Handstand Pushup
500m Row
10 Handstand Pushup
250m Row
5 Handstand Pushup

Time: 12:??

Handstands were the goat.  Only did Halves or Negatives w/ push-up

Fri

Push Press at 10, 7, 5, 5, 5 ended with 125#?

Sat

Fontenelle Forest with Granddaughter and Wife

jp

Monday

A nice metcon was programmed, but my hamstring has kept me at a much reduced capacity.

Rx
8 rounds of...
8 front squat at 95#
8 deadlift at 95#
100m sprint
30 sec rest

I did
8 rounds of
8 air squats
8 deadlifts at 55#
75m row
30 sec rest

Hamstring felt good, but did 'ting' once or twice.  Slow and easy.

jp

PTP Continues

Buy-in:
Dislocates and rotational dislocates + 20 squats + 20 push-ups + 20 sit-ups

PTP WOD: Day 6
Deadlift

Set 1: +5# from Day Five, 3-5 reps (195#)
Set 2: 90% of Set 1, 3-5 reps (175#)

Press

Set 1: +2-5# from Day Five, 3-5 reps (95#)
Set 2: 90% of Set 1, 3-5 reps (85#)

Cash out:
3 x 5L/5R, suitcase deadlift. Use a barbell. Work up to a comfortable weight, nothing too heavy this first time out. Focus on form, your grip and maintaining a well-balanced bar.

Started with 95# and ended with 105#

jp

Shessh... Record your workouts already...

Wednesday

PTP WOD: Day 3

Deadlift
Set 1: +5# from Day Two, 3-5 reps (195#)
Set 2: 90% of Set 1, 3-5 reps (185#)
Press
Set 1: +2-5# from Day Two, 3-5 reps (85#)
Set 2: 90% of Set 1, 3-5 reps (#80)

Cash out:
Back squat 5-5-5-3-3-3 Ended with 195#

Thursday

Skill work on Squat Cleans mostly

Friday

Day Two's weights

Cash Out

Death by Box Jump starting at 5.  I got 23+12 reps

Tuesday

PTP WOD: Day 2
Progressive Warm up
Deadlift
Set 1: +5# from Day One, 3-5 reps (190#)
Set 2: 90% of Set 1, 3-5 reps (180#)
Press
Set 1: +2-5# from Day One, 3-5 reps (80#)
Set 2: 90% of Set 1, 3-5 reps (75#)

Cash out: 
5 RTF
10 KB snatches, 45/30 (5L/5R)
10 one-arm (Russian) swings (5L/5R)
10 burpees.

Time: 8:53?

Day one of the PTP

Buy-in: 3 rounds of 0:20 handstand hold + 15 KB swings (Russian), 24K/16K +
10 box jumps (20″)
Deadlift: Warm up with some DLs at lighter weight
* Set 1: 60% of 1RM, 3-5 reps (185#)
* Set 2: 90% of Set 1, 3-5 reps (165#)
Press
* Warm up with some presses at lighter weight
* Set 1: 60% of 1RM, 3-5 reps (75#)
* Set 2: 90% of Set 1, 3-5 reps (65#)
Cash out: 3 rounds for time of 30 double-unders + 15 KTEs - 8:00
jp