Monday 090706

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 090524.

Well, I hit 380 on squat. Unfortunately I wrecked my back in the process. Looks like I'll be taking a few days/weeks off from working out. This is the last I'll be max out or go heavy like that.

Friday 090703 - Sunday 090705

Resting for the holiday weekend

Thursday 090702

Two rounds of:

Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Final Time: 13:37

Push Presses: 50lb dumbbell
Deadlifts: 60lb dumbbell

Wednesday 090701

Morning/noon workout:

(From Thursday 090625)

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Total Rounds: 6 (HR: 168)


Evening workout:

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Total Rounds: 5 (HR: 164) Pull-up Reps: 5-7-7-6-6

Tuesday 090630

I'm a week behind on the workouts now so I'm going to start doing 2 per day to get caught up. Hopefully this will also help me get a bit more slim and fit since I have to redo my PT test....

Noon:

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Final time: 13:32

Evening:

Making up for last Tuesday

Front squat 3-3-3-3-3 reps

275-275-295-315-335

Monday 090629

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

http://www.crossfitbrandx.com/index.php/forums/viewthread/7212/

Big Dawgs
as Rx’d

women - 35#

Pack
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up

women 20#

Puppies:
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar

Puppies if you are unable to kip at all, max hang each round

I scaled down the WOD to only 5 rounds, but I kept shooting for Big Dawg reps & structure. I ended up with the following:

1 round of 3 x 45lbs, 5 strict, 7 assisted on machine w/70lbs assist
2 rounds of 3 x 30lbs, 5 strict, 7 assisted on machine w/70lbs assist
2 rounds of 3 x 20lbs, 5 strict, 7 assisted on machine w/70lbs assist

Final time: 15:10

Friday 090626, Saturday 090627, & Sunday 090628

Rest