3/09/08

Warm-up:
5 minute TGU, 3x(1,2,3,4,5) pull-ups

Workout:
10 rds of:
165 pound push press, 2 reps
COC Trainer, 2 reps each hand
10 KB swings, 24kg

Finished under 15 minutes. Didn't try to push the pace and didn't time it except by noticing what time it was when I started and finished.

Immediately after, bent 3 white nails and pulled 3 easy deadlifts at 315

Didn't try the #1 gripper at all today. Day wasted? I don't want to over do it, so I will hit it on Tuesday when I am fresh. Definitely ready for the rest day tomorrow. I am bidding on another 32kg KB on ebay. Maybe this will be the one I get.

Edit: I got the kettlebell! It's a used DragonDoor 32kg and I only paid $73. That's basically a 50% savings, so no complaints here. It will be my Easter present to myself, so no using it until then.

3/08/08

Warm-up:
Face the wall squats, snatch, pull-ups, power cleans

Hang squat clean:
3-3-3-3-2-3-3-2
177-187-197-187-207-177-187-197

The doubles were both supposed to be triples but I missed on the third rep.

Weighted dips:
5-5-5-5-5
55-55-55-55-55

One handed DL:
1-1-3-3-3-3
153-153-133-133-133-133

Snatch grip DL:
223x5

3/07/08

Warm-up:
Squat snatch, OHS, pull-ups, wall squats

CrossFit:
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

11:44

OHS up to 155x1, 135x5

Barbell farmer carries with 89 on each side

TGU up to 75x1 in 5 pound increments

When I got home from work I had a package waiting for me. I had ordered 50 of the white nails from IronMind and a #1 gripper. The gripper is hard, although I can close it for a single with each hand. The left is a struggle and I don't hit every rep. The right I can really slam it closed. The nails are a little easy. I am definitely ready for the green and maybe even the yellow. They will be good technique practice. I have already killed 12 though, so at this rate they won't last long.

I felt good tonight, so at about 9:30 I took a notion to deadlift all the weights I have for a set of 5. I worked up through some singles and made it to 340x5. This was a new PR. I will have to buy more plates now.

3/05/08

Warm-up:
89# snatch and OHS

CrossFit:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

19 rds plus 5 pull-ups

I think last time I got 17 and change (I am too lazy to go back and look). This is still not my PR, but improvement is good.

Afterward I played the Bud Jeffries "are you still strong?" game

Deadlift up to 323x5

3/04/08

Warm-up:
TGU and face the wall squats

Workout:
5 rds of
10 24kg snatch (5L/5R)
20 push-ups
5 deadhang pull-ups

Forgot to set time, but was intending to take it easy anyway. It was sub 10 minutes, but that's about as close as I can get.

150 flutter kicks in 4 sets. Broken up as 39-61-24-26.

3/03/08

Warm-up:
Sit-ups, pull-ups and TGU

CrossFit:
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

I weigh 162 these days, so my deads were at 243, bench 165 and clean 121

I would not exactly say that I stormed through, but I trickled in at

30:37

3/01/08

Warm-up:
TGU mills, deadhang pull-ups, push-ups, face the wall squats

CrossFit:
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

21:24

Previous attempt on 8/11/07 was 26:56, so significant improvement since then.

Deadlift:
Worked up to 265x5 plus some lockouts with the eagle loops at same weight.

Pinch grip around the worlds with 2x10# plates. 2 sets of 5 deads with a 25 and a 10.