The beginning of fall...

High of 65 and a low of 45 this weekend. This seems fitting considering it is already October! Where the hell hast the time gone. CrossFit posted on Facebook that the Opens start in 5 months on February 22nd (my birthday). I don't know that I'll be ready by then, but I plan to do my best. I will make it to regionals by the time I'm 30.

Tuesday:

60 Lunges
3 rounds
15 KB Swings, 2 pood
10 Power Cleans, 135
5 Burpees
100m run

9:21


Wednesday:
Bench - up to 210x3x3

30 muscle ups for time - 9:35 (3 min worse than my best time)

Thursday (today):

Press - up to 120x3
deficit deadlift - up to 235x3
deadlift of .75" risers - up to 255x5x3
Squat thrusters - 95x5x5

10-8-6-4-2
Thrusters, 95lb
200m row

7:23

Everything felt okay today...probably the first time I've done a thruster in 2 months...yikes, long ways to go.


Ultimate Conditioning yesterday did GREAT!


Warm-up

ciruit, including: wall ball, kb high pull, jumping pullups, jumping jacks, body rows, med ball mountain climbers, and a few others

strength

clean and jerks
up to a heavy single

WOD

50 KB Swings, 52/35
40 Weighted Sit-ups, 25/10
30 Goblet Squats, 52/35
20 Burpees
10 Clean and Jerks, 135/95 - advanced did power snatch w/same weight

Been a long time

Okay, so after a long while of rehabbing and not doing deep squats I'm finally able to slowly reintroduce them back into my program. I still have to be careful with high repetitions as my right hamstring likes to give out and make my right hip flexor/quad do all the work (talk about feeling the burn). GHD work and some hamstring isolation should help clear that up...eventually.

Nothing truly notable in the past few months. I did manage a Helen PR (just over 8 min), Fight Gone Bad (317) and some Power Clean PR's (200 x lots of reps)


I'm going to try and update this on Monday and Wednesday at the very least.


After Fight Gone Bad 6...

[Ultimate Conditioning Class WOD]

Monday 9/26/2011

Deadlifts

warm-up

3 on the minute, 10 minutes

then:

60 Lunges

3 Rounds
15 KB Swings, 52/35
10 Power Cleans, 135/95
5 Burpees

100m Sprint

Clock starts at Lunges and stops after the sprint. This should take anywhere from 10-15min.

Depending on remaining time:

Hamstring Curls 3x15
stretch