11/10/11

Skill:

4x25 Pull Ups

HSPU: 60

WOD: CFT

Dead Lift: 225x3, 315x3, 345x2, 365x1, 390x1, 420x1 (PR)

Back Squat: 225x3, 255x1, 275x1, 305x1, 335x1 (PR), 350x1 (PR)

Press: 95x5, 115x3, 125x1, 135x1, 145x1

CFT: 915 (PR)

That's a 100lb PR for me. Tonight was a huge night for me. Just two weeks ago, or a little more, I hit 400lb for the first time on my DL and now I beat that by 20lb. Also, when I went for 335lb on the BS it went up w/ speed so I knew I could get more and didn't want to waste energy so I jumped the weight 15lb.  Obviously the strength aspect of my programming is working. My strict press is always going to be a weakness. In reality it's not super telling of my shoulder strength because both my PP and Jerks are increasing tons. Awesome night.

11/9/11

Strength: push press

135 3x5, 155x5, 165x5, 175x5, 155 5x3

This was all I could fit in tonight. Got home late from young men's. Gonna wake up early and do yesterday's main site WOD. Tomorrow night will be CFT.

11/8/11

Strength:

Press: 95 3x5, 115 3x5, 135x1, 145x1 (PR)

Bench: 150 3x5, 165x5, 170x5, 185x3, 190x1

My bench is embarrassingly weak. Holy crap. Seriously, I thought about not posting this it's so embarrassing.

WOD: 7 min AMRAP

10 DL 275lbs
15 Sit Ups
10 Burpees

Rounds: 3 + 5 DL

11/7/11

Strength: Front Squat

135x5, 185x3, 215x3, 230x3, 250x1 (PR)

WOD 1: 15-12-9-6-3

Power cleans 135lbs/Burpees

Time: 5:43

Finally beat Nick U in a WOD.

WOD 2:

150 air squats
2k
150 air squats

Time: 17:33

Beat my previous time by 19 seconds. That's a hard WOD. The type I don't like at all.

11/5/11

WOD 1: 3 Rounds

5 PC Body weight (150lbs)
15 KB
25 Pull Ups
15 KB
5 PP 150lbs

Time: 15:05

Nick Urankar got 12:28. I honestly thought I would have been in the 13's so I was surprised I did so poorly. I wasn't gassed at all at the end of the WOD. Again, it was lower back tightness started to limit me in a major way on the KB's. Still a good WOD though.

WOD 2: (mainsite)

300 m Row
20 Push Press 135lbs
300 m Row
15 PP
300 m Row
10 PP
300 m Row
5 PP

Time: 9:50

Didn't even come close to Austin Malleolo's time of 6:34, but I also don't have his shoulders. Still thought I would have been in the high 7's. I was more disappointed w/ this WOD than with the first one.

WOD 3:

10-8-6-4-2 Power Cleans 135lbs
2-4-6-8-10 HSPU's

Time: 5:52

This was a little better but still slow. This is a little more understandable since it was a high volume shoulder day. Still, I thought I was going to be and should have been in the high 3's. I was on pace for that and then the HSPU's got hard. I mentioned this in an earlier post, but since I've stopped incorporating those into my daily routine, they've really gone to crap.

Lots of volume today, but I wasn't happy with any of them. This past week I didn't have tons of strength workouts. This next week will see more strength and then shorter/faster metcons.

11/3/11

WOD 1: 4 Rounds

10 DL 225lbs
40 Sit Ups
40 Push Ups

Time: 12:28

WOD 2: 5 FS 185lbs EMOTM 10 Minutes

WOD 3: 5 Rounds

10 KB 1.5 pood
15 Dips

Time: 4:44

11/1/11

Strength: DL

225x5, 295x5, 325x5, 355 3x3

That felt good and strong. Probably could have done 365-370 3x3.

WOD: 21-15-9

PS 75lbs
Pull Ups
Box Jumps

Time: 6:41

I did this WOD when I started up again here in Gilbert and I was in the high 7's so I beat it by a minute. My pull ups sucked though which was weird.

WOD 2/Skill: 2 Min AMRAP HSPU

Reps: 34

I need to start doing this every day again. I honestly thought I'd be around 46-50. That was a rude awakening. In the summer I was doing them every day and was easily doing 45/2 min. Gotta fit those in to the schedule from now on.