2/29/08

Warm-up:
This and that. Pull-ups, dips, and dynamic stretches.
Deadlift up to 273x5 off of a 5" box
OHS up to 115x5

Back squat:
3-3-3-3-3
225-225-225-225-225

Everything below was performed as sort of a slow circuit.

Weighted pull-ups:
3-3-3-3-3
45-45-45-45-45

Weighted dips:
3-3-5-5-5
45-55-55-55-55

Weighted sit-ups:
5-5-5-5-5
45-45-45-45-45

Thick bar one handed deads:
5-5-5-5-5
133-133-133-133-133

2/28/08

Warm-up:
Face the wall squats, a few burpees and stuff
Deadlift up to 318x5
OHS 94x5

CrossFit:
7 rounds for time of:
10 Ring dips
95 pound Sumo-deadlift high-pull, 10 reps

10:09

Could have been significantly faster, but there were some enforced rests (like every round) while I waited for the rings to free up. I invited the head wrestling coach and one of his wrestlers to hit this one with me, but we had just two sets of rings between us.

Finished out with about 35-40 fingertip pull-ups on Eagle Loops and 3 rounds of 10 burpees and 12 sit-ups.

2/26/08

Warm-up:
Deadlift up to 278x5
OHS up to 115x5

CrossFit:
Five rounds for time of:
400 meter Run
50 Squats
30 Burpees

35:59

2/25/08

Warm-up:
5 min TGU with just the olympic bar
Deads up to 313x5
OHS up to 135x5

Russian Squat Assault:
215x5x7

Weighted pull-ups:
5-5-5
50-40-35

Weighted dips:
50-45-45

Weighted sit-ups and overhead sit-ups:
5-5-5 (perform 5 weighted sit-ups and 5 overhead sit-ups without stopping)
25-30-30

2/24/08

Warm-up:
3 rounds of
1 TGU mill
10 jumping jacks
10 push-ups

CrossFit:
5 rounds for time of:
Run 860 meters (approx)
1.5 pood kettlebell swing, 40 reps
30 Ring pull-ups

58:07

2/22/08

Warm-up:
Face the wall squats and deadlifts
Worked up to 278x5 on the deads

CrossFit:
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

17/25
14/21
10/21
12/21
9/17

Total of 62 reps on bench, 105 reps pull-ups for a grand total score of 167
Used 165# on the bench, about 2-3 minutes rest after each set

2/21/08

Warm-up:
OHS- worked up to 140x5
Deadlift- worked up to 308x5
3 rds
10 jumping jacks
10 push-ups

CrossFit:
Four rounds for time of:
Run 400 meters
50 Squats

13:12
Run times were not bad, but tempo on squats was very slow. I took no breaks, but the squats took forever.

Finished up with 3 rds
15 sit-ups
20 push-ups
8 deadhang pull-ups

2/20/08

Squats:
200x7x5

Weighted pull-ups:
5-5-5
45-35-35

Weighted dips:
5-5-5
45-45-45

Weighted sit-ups:
5-5-5
With a 20 (or so) pound sand bag

2/18/08

Warm-up:
OHS- worked up to 135x5
Deadlift- worked up to 275x5
3 rds of
10 24kg swings
10 jumping jacks
1 TGU mill each side

CrossFit:
"Cindy"
As many rounds as possible in 20 min of
5 pull-ups
10 push-ups
15 squats

Got 17 rds plus 3 pull-ups

Grip work:
"Curls for the girls"
Put 35# of plates on a piece of 1.5 inch plumbing pipe with a floor flange to hold them, so that I was gripping the pipe vertically. Does that make sense?
5-5-5
35-35-35

Sledge levering-
nothing to write home about

2/17/08

Warm-up:
Mixed bag of deads, sit-ups, pull-ups push-ups and OHS
Deadlift 303x5, 273x5
OHS: 130x5

"Elizabeth"
21-15-9 reps, for time
Clean 135 lbs
Ring Dips

15:13
My slowest time ever in this workout. Not complaining really. I expect to have days where I can't put out at my best level.

Finished with barbell roll-ups
5-5-5-5-5
95-100-105-110-115

2/16/08

The Russian Squat Assault: not a laughing matter.

Warm-up:
Deadlift 295x5, 275x5
TGU mills, face the wall squats and muscle-ups
OHS 125x5

Back squat:
185x9x4 (4 sets of 9)

Weighted chins and ring dips:
5-5-5
35-35-35

Grip work:
3x1 minute farmer carries:
24kg KBs carried on IronMind Eagle Loops- had to set it down once in each of last 2 reps, one minute rest between carries

Pinch grip deads:
5-5-5
3x10# plates

CrossFit:
21-15-9
24kg swings
Knees to elbows
Push-ups

Muddled through in 8:56
Swings and push-ups were unbroken, KTE took up most of the time.

2/14/08

Warm-up: Not much! Just 5 single TGUs with an olympic bar and 3 minutes on the rower

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

7:11

An ok time. I would like to be doing this sub 5 by June

2/13/08

Decided to test my max back squat today in preparation for the Russian Squat Assault. My programming for the foreseeable future is Blackbox CrossFit, meaning the 3 on 1 off CrossFit mini-cycle, with one day of every three blocked out for heavy lifting. I will start with the RSA on day one of every three, and add in 3 sets of 5 weighted pull-ups, dips and sit-ups as well as some grip work to wrap things up. The other days will just be the CrossFit WOD plus a set of 5 deads and 5 OHS as part of the warm-up.

Warm-up:
CFWU plus worked up to one set of 5 deads at 293 and one set of 5 OHS at 115

Back squat:
5-3-1-1-1
135-185-225-245-265

"Randy"
75 pound Power snatch, 75 reps for time.

I scaled this up to 89 pounds and completed it in 9:56

2/12/08

Warm-up:
Sit-ups, pull-ups, dips, OHS and DL.
Worked up to one set of 5 deads at 293 and a set of 5 OHS at 115

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

7 rds plus 2 muscle-ups and 1 HSPU

A rough start back after almost two weeks off. Colin, I have had the flu. It was hell.

Curses!

I just checked the TSC web page and my location in Milwaukee has been removed from the list! The next closest one is more than twice as far. I am starting to doubt whether I will be able to go. I will keep checking. Maybe I will luck out and they will add more locations.

$@#&! &*%$! @%$#!

Those were more or less my thoughts on Friday morning when I strained a muscle in my back WHILE SHOVELING SNOW! What's with me!? Am I just the sultan of stupid lately or what? I had already decided not to train that day because my cold was back, but I had to shovel out my car to go to work and got the dumbest injury in the world. So Colin, that was what happened. I have been meaning to make a post for the past couple of days just to say that I will be taking a full week off and will resume serious training on the 11th. Good looking out for me though. I appreciate it. I knew you would be on my case, so I guess I should've just posted this earlier. I will be posting a new and improved training plan within the next week. I think the last one was bad luck or something.