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.