12/18/11

Metcon: Diane

Time: 2:51(PR)

Freaking huge PR and one of the faster times I've seen. My previous PR was 4:40 which I considered to be solid for my body weight. My goal, however, was to post an elite time and not just a great time for my body weight. I finally did it. I turned beast mode on and just crushed it. I feel like I can shave off 10-15 seconds the next time I do it. I did the first 21 DL's in 26 seconds.

Rings Dips: 75

12/17/11

Strength:

Back Squat: 225x5, 235x5, 245x5, 255x5, 265x5, 275x5, 285x5, 295x5, 305x5, 315x5

Last time I did this I only got to 285, so this felt good to get through the 10 sets.

Push Press: 135x10, 155 3x5, 170 3x5

I should be able to go way heavier than this. This week I'll push it on the over-head movements. I PR'd on my jerk but my press and push aren't getting stronger.

Power Clean: 135x5, 145x5, 155x5, 165x5, 175x5, 185x5, 195x1, 205x1, 210x1(PR), 190x5

12/14/11

Strength:

Split jerk: 135x5, 185x2, 205x1, 230x10, 245x1(PR)

Push press: 135x10, 155x10, 165x5, 175x5
My shoulders were shot. Too tired to do more.

Dead lift: 225x5, 295x5, 325x5, 375x3, 415x1, 435x1(PR)
Freaking huge for me. 15lb PR.

12/13/11

Strength: back squat

3x5 275

My hips hurt so I couldn't go too heavy.

Metcon: Jackie

Time: 7:14....almost pikes, too slow.

12/12/11

Metcon:
500m row
3 rounds:
12 hspu
24 kb
36 sit ups
500m row

Time: can't remember my time. I did it all pretty much unbroken.

12/11/10

Row 5k

Time: 22:29

12/10/11

Today's work was broken up into two times.

Power clean: 135x5, 150x5, 165x5, 175x5, 185 3x5

Push press: 135x5, 145x5, 155 5x5 (did this after the metcon because I wasn't happy with my performance.

5 rounds:

5 push press 165lbs
15 dips
400m run

Time: 17:28

I freaking hate running. Must do it more.

5 min amrap hand release push ups
Reps: 111

Night time:

Back squat: 225x3, 245x3, 265x3, 275x3, 295x3, 305 3x3

Pull ups: 5x10

Dead lift: 225x25, 275x15, 315 3x5

12/8/11

Strength:

Dl: 225x5, 275x5, 315x5, 345x5, 375x5(PR)

Power clean: 135x5, 145x5, 155x5, 165x5, 175x5, 185x5

Push press: 135 3x5, 150x3, 165x3, 175x3, 185 3x3

Metcon: 5 rounds

10 pp 135
20 pull ups

Time: 9:38

12/6/11

Strength: Back Squat

225x5, 255x5, 275x5, 305 5x2, 315 2x1, 320 2x1

Metcon: Barber

2 Rounds
15 HSPU
20 Pull Ups
25 Box J.
30 Dl 185lbs
35 Burpees

This was hard, not as hard as I thought it was going to be but my lower back pain started up again..not just tightness but the pinching in my lower-right back. I had to sub the second round of Dl's and just did 65 burpees which slowed me down.

Time: 16:38. Was on pace for high 13s and the burpees slowed me down.

12/5/11

Strength:

Push press: 3x5 135, 155x5, 165x5, 175x5, 180 3x3
Hang power clean: 135x5, 145x5, 155x5, 165x5, 180 3x3, 195x1(PR), 205x1(PR)

Metcon: 3 rounds

30 push press 95lbs
30 pullups

Time: 10:01

Nick U. got 8:46 or something like that at 115lbs. I was shooting for the 9s. I obviously could have done it at 115 but I would've added about 3 minutes.

12/4/11

Strength:

DL: 30-1-20-1-10-1

225-400-245-405-275-405

WOD: Death by PP 65lbs & HSPU

10 Rounds + 2 HSPU

Still pretty sick. Couldn't work out at all yesterday because I felt so bad. Friday I can't really remember everything. I know I did Death By Dips and got like 18+ rounds but I can't remember if I did any strength or not.

Remembered: 5 Rounds: 10 HPC 150lbs, 12 HSPU, 14 Box J.

12/1/11

I've worked out the entire week but haven't posted because we've all had a bad case of the flu again. I still wasn't able to do a real met con today because I started dry heaving.

Strength: push press
135 3x5, 155x5, 165x5, 175x5, 185x2, 200x1(PR)

Front squat: 225 5x3 (yeesh)

Skill: 3x12 hpc 135

5 min amrap hand release push ups: 100

Dead hang pull ups: 5x12