110930

SWOD:
Deadlift 1x5: 305
Press 3x5: 117.5

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

Post time to comments.

Time: 7:33

Last time: 6:48

A little disappointed that I didn't improve but last time was only actually at 82.5 lbs and I didn't do heavy presses before either.

110929

3 rounds for time:
20 kettlebell swings 1.5 pood
30 hand release push-ups
Row 500m

Time: 15:26

110929

WEDNESDAY 9.28.11: B MID WEEK 6
Endurance:
Row (SS Tue): 6-10 x 750m, rest 2:00, hold efforts within 2-3 seconds
Post sport and times to comments.

6 x 750m
16:35.5 4500m 30spm 01:50.6/500m

02:40.5 750 32 01:47.0
02:40.1 750 31 01:46.7
02:39.9 750 31 01:46.6
02:41.6 750 30 01:47.7
03:02.1 750 28 02:01.4
02:51.2 750 29 01:54.1

Warm-up
5 minute row: 1193m, 02:05.7/500m

Cool-down
5 minute row: 1137m, 02:11.9/500m

110927

CFE Strength & Conditioning WOD:
3 rounds for time of:
500m Row
12 Push Press, 135/95
15 GHD Sit ups
Post time to comments.

Subbed 400m run for row. Those push presses got heavy in round two and three. Time: 17:35

110926

SWOD:
Squat 3x5: 230
Bench 3x5: 205

CFE Strength & Conditioning WOD:
For time:
10 Chest-to-Bar Pull ups
20 Ring Dips
30 Box Jumps, 24″/20″
40 Toes-to-Bar
50 Double Unders
60 Burpees
Post time to comments.

Bar dips. 2-1 single unders. Time: 15:35

110925

SUNDAY 9.25.2011: B TEMPO / TT DAY 2 WEEK 5
Row (SS Sun): 8k TT
Post sport and times to comments.

31:33.0 8000m 27spm 01:58.3/500m

06:19.6 1600 28 01:58.6
06:20.1 3200 28 01:58.7
06:20.4 4800 28 01:58.8
06:19.3 6400 28 01:58.5
06:13.7 8000 28 01:56.7

Warm-up
5 minute row: 1178m, 02:07.3/500m

Cool-down
5 minute row: 1041m, 02:24.0/500m

110923

SWOD:
Deadlift 1x5: 295
Press 3x5: 115

WOD:
4 Rounds
10 Front Squats
15 pull ups
20 KBS
200 M run

135 pound front squats. 55 pound dumbbell swings. Time: 23:37
Squats and dumbbells were a bit heavy for that many reps.

110921

CFE Strength & Conditioning WOD:
4 rounds for max reps of:
0:30 Ring Push ups, 0:15 off
0:30 Box Jumps 20″, 0:15 off
0:30 Double Unders
Rest 1:00 between rounds. Post reps per round and total reps to comments.

Subbed air squats for box jumps since I don't have a box. Single unders for doubles because I suck.

Ring Push-ups: 15+15+12+12 = 54
air squats: 22+24+26+26 = 100
Single-unders: 43+53+56+46 = 198

110920

SWOD:
Squat 3x5: 225
Bench 3x5: 205 (5-4-3)

CFE Strength & Conditioning WOD:
As many rounds as possible in 8:00 of:
9 Pull ups
9 GHD Sit ups
9 Air Squats
Post rounds to comments.

5 rounds plus 9 pull-ups. Had to trek between pull-ups and GHD and back.

110919

5 Rounds
5 Hand stand push-ups
10 Box jumps (24/20)
15 KBS (55/36)

1.5 pood kettlebell
Added abmat on HSPU after third round
Time: 10:04

110919

MONDAY 9.19.2011: B SHORT INTERVALS DAY 1 WEEK 5
Endurance:
Max Effort Hill Sprints “At Speed”
Row (SS Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice
At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin rep at speed.
Post sport and distance or watts to comments.

Total:
05:00.0 1671m 43spm 01:29.7/500m

00:30.0 174 44 01:26.2
00:30.0 176 46 01:25.2
00:30.0 172 46 01:27.2
00:30.0 169 44 01:28.7
00:30.0 163 40 01:32.0
00:30.0 166 42 01:30.3
00:30.0 161 40 01:33.1
00:30.0 162 42 01:32.5
00:30.0 162 42 01:32.5
00:30.0 165 44 01:30.9

Warm-up
5 minute row: 1264m, 01:58.6/500m

Cool-down
5 minute row: 1113m, 02:14.7/500m

110917

Run 5K - Platteville Family Fun Run
Time: 20:24 (PR)

Previous PR (100515): 20:25

110916

FRIDAY 9.16.2011: B SHORT INTERVALS DAY 2 WEEK 4
Endurance:
Row (SS Thu): 6-8 x (1:30 on, 1:00 off)
Maintain highest average distance possible across all sets. Post sport and distances to comments.

09:00.0 2534m 31spm 01:46.5/500m

01:30.0 455 35 01:38.9
01:30.0 437 33 01:42.9
01:30.0 418 31 01:47.6
01:30.0 413 31 01:48.9
01:30.0 399 29 01:52.7
01:30.0 411 31 01:49.4

Warm-up
5 minute row: 1227m, 02:02.2/500m

Cool-down
5 minute row: 1174m, 02:07.7/500m

Did this about 10 minutes after squat workout. Legs were a little smoked.

110916

TUESDAY 110913

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

OHS: 95-105-115-125-135
FS: 145-155-165-175-185
BS: 196-205-215-225-235

Probably should have either started higher or switched to bigger increments on the back squat or both.

110915

SWOD:
Deadlift 1x5: 285
Press: 112.5

SATURDAY 110910

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Dave Leys 15/6:55. Post Tabata score and mile time to comments.

Compare to 101223.

Score: 12/6:24

110118: 11/6:10.8

110913

TUESDAY 9.13.2011: B LONG INTERVALS DAY 2 WEEK 4
Endurance:
Row (SS Tue): 1 x 2k TT, rest 5:00, then 2-4 x 500m, rest 1:30, hold 500m efforts within 2-3 seconds
Interval sets should follow TT efforts. Post sport and times to comments.

Row 2k: 07:07.3 (PR) 01:46.8/500m Previous PR (101223): 7:15.8, 1:48.9/500m
01:25.3 400 32 01:46.6
01:25.9 800 31 01:47.3
01:25.8 1200 31 01:47.2
01:25.8 1600 30 01:47.2
01:24.5 2000 31 01:45.6

2x500
01:55.4 500 30 01:55.4
01:54.8 500 29 01:54.8

Warm-up:
5 minute row: 1230 02:01.9

Cool-down:
5 minute row: 1173 02:07.8

110913

CFE Strength & Conditioning WOD:
5 rounds of:
0:30 Burpees, 0:30 off
0:30 Box Jumps 24″/20″, 0:30 off
0:30 Push Press 115/75 pounds, 0:30 off
Post reps/exercise and total reps/round to comments.

Burpee: 9,10,9,9,9
Box Jump: 14,16,16,17,17
Push Press: 8,9,7.8.8
Total: 31,35,32,33,33

Hips open above box.

Warm-up:
1 mile run

110912

SWOD:
Squat 3x5: 220
Bench 3x5: 200

CrossFit (Kids):
3 rounds
5 Manmakers, Boys 35# dumbbells/Girls 25# dumbbells
30 Squats
Run 400 M

I used 25 lbs dumbbells because those were the biggest/non-massive hex dumbbells at the gym. I tried using round dumbbells and that just wasn't going to happen.

Time: 11:01

110911

SUNDAY 9.11.2011: B TEMPO / TT DAY 2 WEEK 3
Endurance:
Bike (SS Sun, 3S Sun): 20M TT
Post sport and time or distance to comments.

Bike M-Hill x 2. 21.14 miles ascent 689 feet: 1:08:37, 18.49 mph

110909

Endurance:
Row (SS Thu): 4-6 x 1000m, rest 2:00, hold efforts within 3-5 seconds
Post sport and times to comments.

14:51.9 4000 31 01:51.4/500m

03:37.5 1000 33 01:48.7
03:36.7 1000 32 01:48.3
03:52.0 1000 30 01:56.0
03:45.8 1000 31 01:52.9

Warm-up
5 minute row: 1215m, 02:03.4/500m

Cool-down
5 minute row: 1185m, 02:06.5/500m

110908

SWOD:
Deadlift 1x5: 275
Press: 110

110907

WEDNESDAY 9.07.11: B MID WEEK 3
Endurance:
Row (SS Tue): 8-12 x 125m, rest 1:00, hold efforts within 2-3 seconds or foul
Foul: If any efforts fall outside of 2-3 second deviation, then 1 round of 50 burpees for time.
Post sport and times to comments.

Total:
04:35.6 1500 45spm 01:31.8/500

00:22.5 125 45 01:30.0
00:22.3 125 46 01:29.2
00:22.3 125 46 01:29.2
00:22.4 125 48 01:29.6
00:22.4 125 48 01:29.6
00:22.7 125 48 01:30.8
00:22.9 125 44 01:31.6
00:23.2 125 47 01:32.8
00:23.5 125 43 01:34.0
00:23.5 125 46 01:34.0
00:24.1 125 45 01:36.4
00:23.8 125 45 01:35.2

Warm-up
5 minute row: 1242m, 02:00.7/500m

Cool-down
5 minute row: 1136m, 02:12.0/500m

110906

SWOD:
Squat 3x5: 215
Bench 3x5: 195 looked at the wrong week and did the same as last week by accident

CrossFit:
“Jack”
In honor of Army Staff Sgt. Jack M. Martin III
As many rounds as possible in 20 minutes of:
10 Push Press, 115/85 pounds
10 KB Swings, 1.5/1 pood
10 Box Jumps, 24″/20″
Post rounds to comments.

5 rounds plus 10 KB swings. Push press was hard at 115. First round unbroken, rest in sets of 5.

110904

SUNDAY 9.04.2011: B TEMPO / TT DAY 2 WEEK 2
Endurance:
Row (SS Sun): 8k TT
Post sport and times to comments. Follow up with Strength & Conditioning Recovery.
31:22.4 8000m 29spm 01:57.6/500m

06:15.3 1600 29 01:57.2
06:17.9 3200 29 01:58.0
06:19.3 4800 29 01:58.5
06:18.0 6400 30 01:58.1
06:12.0 8000 29 01:56.2

Warm-up
5 minute row: 1232m, 02:01.7/500m

Cool-down
5 minute row: 1135m, 02:12.1/500m

110903

THURSDAY 9.01.2011: B SHORT INTERVALS DAY 1 WEEK 2
Row (SS Thu): 8-12 x 30 seconds, rest 90 seconds
Maintain highest distance possible across all sets. Post distances to comments.

1. 163m, 01:32.0/500m
2. 169m, 01:28.7/500m
3. 169m. 01:28.7/500m
4. 167m, 01:29.8/500m
5. 166m, 01:30.3/500m
6. 164m, 01:31.4/500m
7. 162m, 01:32.5/500m
8. 158m, 01:34.9/500m
9. 159m, 01:34.3/500m
10. 159m, 01:34.3/500m
11. 157m, 01:35.5/500m
12. 157m, 01:35.5/500m

Total: 1949m, 01:32.3/500m

Warm-up
5 minute row: 1225m, 02:02.4/500m

Cool-down
5 minute row: 1137m, 02:11.9/500m

110902

SWOD:
Deadlift 1x5: 265
Press: 125 (4-3-3) Next time reset at 110 and switch to 2.5 lb increments.


CrossFit:
Row 500m, rest 2:00
21 KB Swings @ 1.5/1 pood, rest 2:00
12 Pull ups, rest 2:00
Perform each movement as fast as possible. Repeat 2 more times for a total of 3 rounds.
Post times for each movement per round to comments.

55 lb dumbbell swings

1. 1:34.4, 0:51, 0:17
2. 1:46.3, 0:52, 0:18
3. 1:50.6, 0:51, 0:18
Total with rest: 24:55