Box Squats - 3x5 & Prowler Pushes...

Box Squats - 125x5, 155x5, 185x5 - 12' box

Last week of 1st Wendler Cycle. Focused on keeping chest up and shoulders back while sitting back into a comfortable squat. The 12' box is about 2-3 inches below parallel.


Cash Out: Prowler Push - 135# @ 50ft.

2 reps on the minute for 10 minutes

(pic is not me. found it on the internet)

Note to Self...

Note to self:


1. What you eat is more important than what you lift.

2. Take a few rests days a week.

3. You can't PR everyday.

4. "Be happy, but never satisfied".

5. Mobility is just as important as training.

6. Do not cherry pick.

7. Work your goats. (A goat is a movement or skill that you are not particularly good at, in comparison to the rest of your skills. These movements and skills often hold us back in our workouts, thus becoming our scapegoats.)

8. "Don't let your victories go to your head, or your failures go to your heart".

9. What You Don't Do is as Important as What You Do.

10. "Do not fear failure, fear regret".

11. Wounds heal.

12. Listen to your body.

13. There is a difference between hurt and injured.

14. Sleep is more important than food.

15. “Adapt what is useful, reject what is useless, and add what is specifically your own.”


 
Please re-read this everyday so you don't sabotage yourself. That is all.

Failed Attempt - 345# Back Squat

Bottoms Up Front Squats, Bottoms Up Back Squats & "Primal Scream"...

Bottoms Up Front Squats - 10 reps - 95#

Bottoms Up Back Squats - 10 reps  - 125#

The simplest way to set up for bottom-up squats is to set the safety pins in a power rack at the bottom position. This is where you'll start.

You can spend as much time in the bottom position as you need to before bearing the complete weight of the bar. This is a big deal. It allows you the freedom to adjust in any way necessary to establish superb posture when you're still unloaded.

Once you're ready, you'll smoothly increase the amount of weight you're bearing by pressing up into the bar until you achieve liftoff. From here, you'll attempt to stand as explosively as possible.

There should be no apparent jumps or jerks as you stand – this is particularly important during the initial weight transfer. The entire point of this exercise is to strip your squat of movement inefficiencies and compensations. When the speed or intensity of loading outstrips your core strength, your spine will buckle (that's bad).

Lowering yourself back into position should be done with control since you'll have to be able to decelerate the weight effectively once you return to conventional squats.

That said, you'll notice that the position of the safety pins does allow you to take away much of the eccentric demands of the lift and to simply drop, which you may opt to experiment with.


"Primal Scream"

5-4-3-2-1 of: Muscle Ups
10-8-6-4-2 of: Air Squats
20-16-12-8-4 of: GHD Sit-Ups
9:25 Rx

2012 Training Goals...."Everybody Needs Them"!

The ultimate reason for setting goals is to entice you to become the person it takes to achieve them" - Jim Rohn

Here are my goals for 2012:

"Helen" - Sub 9 Minutes - 10:06 now

"Murph" - sub 40 minutes - 42:21 now

10 Consecutive Muscle Ups - 5 now

30 Muscle Ups for time: Sub 5 minutes - 9:51 now
175lb Press - 169lb now
1:10 L-Sit - 58 seconds now
205lb Clean - 185lb now
255lb OHS (100lb over bodyweight) - 230lb now
275lb Front Squat - 255lb now
30 Consecutive HSPUs - 21 now
400 Meter Run - 1 Minute Flat - 1:06 now
400lb Back Squat - 325lb now
465lb Deadlift   (3x bodyweight) - 425lb now
50 Burpees - Under 2 Minutes - 2:19 now
50 Consecutive Double Unders - 6 now - My 13 year old son is at 36...FML!

50+ Consecutive Pull Ups - 40 now

800 Meter Run - Sub 2:30 - 2:43 now

950 CF Total - 887 now

100 Consecutive Push Ups - 91 now

Sub 6 Minute Mile - 6:39 now

2011 Goals Completed:

21 Consecutive HSPUs - was at 10

225lb OHS - was at 205lbs

40 Consecutive Pull Ups - was at 33

10 OHS at bodyweight (155)

Box Squats 5-3-1

235# x 5

265# x 3

325# x 1 (10# PR over my 1RM Back Squat!)

345# (Failed twice - on way up)

335# (Fail)

Merry Christmas!

1RM OHS & "Car Bomb"...

1. Overhead Squat - 1 Rep Max - 230# (5# PR)

2. "Car Bomb"

21 - 15 - 9

• C2B Pull Ups
• Box Jumps (24")

4:23 (29 second PR)

Need to string more C2B pulls ups together in round two!

Press 3-3-3, "Full Tilt" & Attempt at Muscle Up HSPU with 20# Vest...

Strength: Press 3-3-3

135 x 3

145 x 3

155 x 2

“Full Tilt”

30 Calories
Row

30 Hand Release push ups

3 Rope Climb

30 Kettlebell Swings (70)

20 Calories Row

20 Hand Release push-ups

2 Rope Climbs

20 Kettlebell Swings (70)

10 Calories Row

10 Hand Release push-ups

1 Rope Climb

10 Kettlebell Swings (70)

13:57 Rx

Then I attempted a Muscle Up Handstand Push Up with the 20# Vest. Probably should have done this BEFORE the WOD.

"Death by Deadlift & Burpee" & Muscle Ups with 20lb Vest...

Minute 1 -1 Deadlift (155) 1 Burpee

Minute 2 -2 Deadlift, 2 Burpee

Minute 3 -3 Deadlift, 3 Burpee

...until you run out of time or tap out

10 Rounds + 11 Deadlfits & 3 Burpees - Rx

Then I did two Muscle Ups with the 20lb Vest:

"Caffeine Addict"...

AMRAP 10:

3 Strict Press @ 65% (110)

1 Muscle Up

3 Strict Press

2 Muscle Ups

3 Strict Press

3 Muscle Ups

Etc...

Keep increasing by 1 muscle up until time runs out.

6 rounds Rx (21 MUs & 18 Presses)

Coconut Mocha Coffee....

I have been drinking coffee black for about a year and a half and enjoy it. I also love coconut milk and stumbled upon an idea that has become my morning breakfast lately.

Coconut Mocha Coffee

- 1/3 can of Coconut Milk

- 1 scoop of Chocolate Whey Protein

- mix in a cup

- microwave for 30 seconds

- add Coffee

The nutritional content is approx:

263 Calories

15 Grams of Fat

6 Grams of Carbohydrates (2 sugar)

26 Grams of Protein

It tastes awesome!



Box Squats...

5 x 155#

5 x 185#

5 x 205#

5 x 225#

5 x 255#

1 x 285#

Below parallel. 12' box & 25# plate.

1RM is currently 315#. Not for long!

"Death by 10 Meter Row"...

With a running clock, row 10 meters the first minute, 20 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), and the total distance traveled.

Total distances are:

round - meters this round (total meters):

1-10(10)

2-20(30)

3-30(60)
4-40(100)
5-50(150)
6-60(210)
7-70(280)
8-80(360)

9-90(450)

10-100(550)

11-110(660)

12-120(780)

13-130(910)

14-140(1050)

15-150(1200)

16-160(1360)

17-170(1530)

18-180(1710)

19-180(1890)

20-200(2090)

21-210(2300)

22-220(2520)

23-230(2750)

22 rounds + 228 meters = 2748 meters rowed

Alternating Bench Press and Max Chest-to-Bar Pull Ups & 10 x 50M Sprints

Alternating Bench Press 5-3-1 & Max Chest-to-Bar Pull Ups

5 x 205#
17 Chest-to-Bar Pull Ups
3 x 220#
15 Chest-to-Bar Pull Ups
1 x 240# (5# PR on 5-3-1)
16 Chest-to-Bar Pull Ups

CASH OUT: 10 x 50 m Sprints (outside) Start every 30 seconds for 5 minutes. Finished first for all ten sprints. Sprints hurt!

Muscle Up Handstand Push Ups, Squat 5-5-5 & Box Squats...

I got my first Muscle Up Handstand Push Ups today. They were insanely difficult but very fun!

Then I did some squats:

205# x 5

235# x 5

265# x 5

I finished with:

Box Squats off 10' box with 25# plate (below parallel - sit on back and come back up after complete stop)

95# x 5
115# x 5
135# x 5
165# x 5
195# x 5

Focusing on Squats going forward!

Max Reps of Weighted Push Ups/Weighted Pull Ups & "Pez Dispenser"...

Strength: 5 x max reps

•Plate weighted push-ups (45) 25+12+11+10+13=71 reps

•Weighted Pull ups (45) 6+5+4+4+4=23 reps

1 min rest between sets.  Your score is the total reps in the 5 sets.

“Pez Dispenser”

AMRAP 12:

•5 Ring Rows

•10 Squats

•15 Abmat Sit-Ups

9 rounds + 3 reps 

(Rx was 24' box instead of squats)

"Beyond Thunderdome"...

For time:

•5 Muscle Ups

•10 Deadlift (245)

•15 GHD Sit-ups

•Sprint 50 M

•5 Muscle Ups

•10 Deadlift (245)
•15 GHD Sit-ups
•Sprint 100 m

•5 Muscle Ups
•10 Deadlift (245)
•15 GHD Sit-ups
•Sprint 150 m

•5 Muscle Ups

•10 Deadlift (245)

•15 GHD Sit-ups

•Sprint 200 m

12:53 Rx

Press, Push Press, Push Jerk Complex...

Strength: Press, push press, push jerk complex

Example: designated reps of Press, Push press, Push jerk equals a set.

3,3,2,2,1,1

3 x 115#
3 x 125#
2 x 135#
2 x 145#
1 x 155#
1 x 170# (slightly bent the knees on press - would have been a 1# PR)
cash out:  30 back extensions &  30 ghd sit ups

400M Run & Back Squat 5-3-1...

400M Sprint - 1:06 (tied PR but found out previous measurement was actually 380M so I will take it. Plus is is TOP of the leaderboard. At least for now)

Back Squat - 5-3-1

5 x 225#

3 x 275#

1 x 317# (failed 3x) - Close but no good!

Planning on working the squat a lot going forward in an effort to get over 400#.

“Seppuku Jr”...

5 rounds for time of:

10 L Pull-Ups

10 Ring Push-Ups

10 Knees-to-Elbows

12:19 Rx

"Seppuku" is a form of Japanese ritual suicide by disembowelment. Seppuku was originally reserved only for samurai. Part of the samurai bushido honor code, seppuku was used voluntarily by samurai to die with honour rather than fall into the hands of their enemies (and likely suffer torture), as a form of capital punishment for samurai who had committed serious offenses, or performed for other reasons that had brought shame to them. The ceremonial disembowelment, which is usually part of a more elaborate ritual and performed in front of spectators, consists of plunging a short blade, traditionally a tantō, into the abdomen and moving the blade from left to right in a slicing motion.

OHS 5-4-3-2-1 / "Jumper Cables" & "AAA Battery Acid"...

Overhead Squat - 5, 4, 3, 2, 1
5 x 95
4 x 135
3 x 165
2 x 185
1 x NONE (wrist hurt after 4th set)

Then:

"Jumper Cables"
5,4,3,2,1 reps of:
• Bench Press (185)
• Box Jumps (30)
1:39 Rx

Finish with:

"AAA Battery Acid"
5,4,3,2,1 reps of:
• Deadlift (185)
• Box Jumps (30)
1:21 Rx

(Regular Battery Acid is 315# Deadlift)

30 Muscle Ups for time...

30 Muscle Ups for Time: 9:51 (Strict)

3:17 PR!

Pumped - after doing "Murph" yesterday!

Nutrition Challenge Results...

I recently took part in a 9 week nutrition challenge at my box - Crossfit Synergistics - in Ashland, Ma.

If you want to make huge changes in your body composition, blood work and over health and well being. Try being 100% strict for 30 - 60 days. In the past I cheated here and there and didn't think it made much of a difference but it definitely does. You just need to ask yourself - "Will this chocolate, wine, beer, etc help me reach my goals"? If you would rather have the indulgence then please enjoy. My wife is a lot less strict than I am. That is her choice. Do what works for you but don't beat yourself up over it.

My total Cholesterol dropped from 230 to 194.
My Glucose dropped from 111 to 87.

I followed mostly a Paleo diet but did have Peanut Butter, Brown Rice Pasta and Brown Rice. I drank as much water as possible on a daily basis and tried to eat as much vegatables as I could. I also ate a fair amount of fruit -  especially raisins post WOD. I also TRIED to get 8+ hours of sleep a night.

In addition to my blood work improving I had 12 PR's during the 9 weeks of the challenge including:

- 91 Consecutive Strict Push Ups (20 rep PR)
- 425# Deadlift (10# PR)
- Michael 20:44 (2:49 PR)
- 106# Strict Pull Up (18# PR)

My weight when from 161 to 158 but my bodyfat when from 10% to about 8%. While getting stronger and faster.

"Murph"...

For Time:

•1 Mile Run

•100 pull ups

•200 Push ups

•300 squats

•1 mile run

45:46 Rx  (42:21 Rx is PR)

Felt pretty good after 6 days off from training on vacation in Aruba. I WILL break 40 minutes soon!
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy's 35th birthday — at Bath Iron Works, where the destroyer is being built.

"Helen" ...

3 rounds for time:

•Run 400 meters

•21 KB swings (53)

•12 Pull-ups

10:36 Rx (30 second SLOWER than PR)

"Solar Eclipse"...

For time:

10 Double KB Front Squats (53#), 20 Push-ups

9 Double KB Front Squats , 18 Push-ups

8 Double KB Front Squats , 16 Push-ups

7 Double KB Front Squats , 14 Push-ups

6 Double KB Front Squats , 12 Push-ups

5 Double KB Front Squats , 10 Push-ups

4 Double KB Front Squats , 8 Push-ups

3 Double KB Front Squats , 6 Push-ups

2 Double KB Front Squats , 4 Push-ups

1 Double KB Front Squats , 2 Push-ups

13:37 Rx

"Elysium"...

For Time Complete


400 Meter Run

18 – 15 – 12 – 9 – 6 – 3 Handstand Push Ups

Run 400 Meters Between Each HSPU interval

18:34 Rx

"Dead Hang Nicole"

AMRAP 20:

• 400M Run

• Dead Hang Chin Ups

16-11-11-10-10-9 = 67

6 Round & 67 Chin Ups

Deadlift 3-3-3 & "Time Warp"...

Deadlift 3, 3, 3 - 315#, 365#, 415# (F)

“Time Warp”
AMRAP 8
• 4 HSPU
• 8 Squats

10 rounds + 2 reps

Cash Out: 1 minute Abmat Sit Ups - 38

Bench Press & Weighted Strict Pull Ups...

Strength: Bench Press  (3-3-3): 205-215-225 (2)

Alternate with

Weighted Strict Pull Ups (3-3-3): 70-79-88

Also got Strict Pull Up with 106#!

Finish with max set of Push Ups & Pull Ups:

Push Ups - 61

Strict Pull Ups - 15 

Cash out: 2:00 min double under max - 23

"Kettlebell Volkswagon"

21-15-9 of:

Double Kettlebell Floor Press (53)

Double Kettlebell Swings (44)

3:51 Rx

“Kettlebell Total Devastation” ...

Double KB Front Squat 53# Max Reps in 10 Minutes - 53 reps


5 Minute Rest



Double KB Shoulder Press 35# Max Reps in 10 Minutes - 85 reps


5 Minute Rest



Double KB Dead Lift 53# Max Reps in 10 Minutes - 105 reps


53/85/105 - 232 reps - I feel like I just did Fran!


“CrossFit Total Devastation” is a variation of the “CrossFit Total”. The “CrossFit Total” focuses on a 1 rep max effort on each movement. The variation which is named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts. This variation will turn a Strength Movement into a Met Con. If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps. I just substituted Kettlebells for Barbells thus "Kettlebell Total Devastation".

Max Rep Front Squats @ Bodyweight & "Ball of Fire"...

Max Rep Front Squats @ BW (155) - 14 (1 rep PR)

"Ball of Fire"

25 GHDs

1 Muscle Up

20 GHDs

2 Muscle Ups

15 GHDs

3 Muscle Ups

10 GHDs

4 Muscle Ups

5 GHDs

 Muscle Ups

11:40 Rx

Clubbell Training & Flutter Kicks...

I did 50 reps with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.

My training looked like this:

50 Double Swipes (2 Clubbells)

50 Mills Alternating (25 Clockwise/25 Counter-Clockwise)

50 Hammer Swings (two-handed: 25 Clockwise/25 Counter-Clockwise)

The I did:

50 Hammer Throws (two-handed: 25 Clockwise/25 Counter-Clockwise) - 15# Club

50 Sheild Cast (one-handed: 25 Left/25 Right) - 15# Club

50 Gama Cast (two-handed: 25 Clockwise/25 Counter-Clockwise) - 24# Club

I finished with: 25 Four-Count Flutter Kicks


Great article by Marty Gallagher that states - "The Clubbell is a patented strength training tool which combines modern technology with ancient science. Here is an ultra basic, elemental Clubbell workout that a true hardcore trainee can sink their teeth into - The Mill & The Swipe".

Check out the article in it's entirety -

http://www.rmaxinternational.com/images/barbarictool.pdf

One Arm KB Press/Weighted Pull Ups & "Awe"...

Strength: 5, 5, 5
• One Arm Kettlebell Floor Press: 62 - 70 - 79
•Weighted Pull Ups: 44 - 53 - 70


Metcon: “Awe”
AMRAP 12
•12 Kettlebell Sumo deadlift High Pulls (SDLHP) (70)
•6 Ring Dips
8 rounds + 4 reps

Lefg still smoked from yesterdays 345# - 5x5 Deadlifts!

Deadlift 5x5 & Max Ring Dips...

Deadlift - 5x5 - 345# (10# PR)


Max Ring Dips - 22

Max Pull Ups, Press 5-5-3-3-1-1 & Double Under Practice...

Max Pull Ups - 40 (4 rep PR)

Strength: Press 5-5-3-3-1-1 (Finish extra set for max reps with 5 rep load)

125x5
130x5
135x3
140x3
150x1
169x1
125x6

169 was a 1# PR!

Cash out: Double Under Practice

"Orlando"...

3 Rounds (not for time)

10 Strict Pull Ups
10 Handstand Push Ups

rest one minute in between rounds

Bench Press, Weighted Pull Ups & “Flying High Again”

Strength: Bench Press alternated with weighted pull-ups  5, 5, 3, 3, 1

Bench Press: 185-195-205-215-235

Pull Up: 35-45-55-70-106(F)

Chin was parallel to bar on 106# but did not make it over the bar!

Metcon: “Flying High Again”

AMRAP 7

•20 double unders

•10 (5 R/L) Kettlebell Snatches (53)

3 rounds plus 4 reps (6 Consecutive Double Unders!)

CrossFit Total

CrossFit Total

Back Squat, 1-rep max - 315#

Shoulder Press, 1-rep max - 167# (2# PR)

Deadlift, 1-rep max - 405# 20#

Total: 882# @ 158lbs BW (2# PR)

"Batman"...

5 rounds for time of:

5 Muscle Ups

10 Kettlebell Swings (70)

15:54 Rx

"Engine Oil"...

10-8-6-4-2

Deadlifts (315)

Muscle Ups (Strict)

Bench (185)

24:45 Rx

Press 5-3-1

Press 5-3-1:

115 x 5
145 x 3
175 x 1 (F)


Then 5x3 @ 115

Bench Press 5-3-1 & "Michael"...

Strength: Bench Press Press 5, 3, 1: 205-215-225


Then I did "Michael" which is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 rounds for time:

Run 800 meters
50 Back Extensions
50 Sit-ups

20:44 Rx  - (2:49 PR)

5-3-1 Deadlift & "Run Forrest Run"...

‎5-3-1 Deadlift: 315-365-425 (5# PR)

"Run Forrest Run"
1600M Run
Rest 3:00
1200M Run
Rest 2:00
800M Run
Rest 1:00
400M Run

25:51. Easy pace.

Overhead Squats & Handstand Push Ups...

OHS 

5 sets of 5 reps:

 95-115-135-155-175

Cash Out:

50 HSPUs for time - 8:12

"Chelsea"...

Every minute complete:

•5 pull ups

•10 push ups

•15 squats

Continue for 30 minutes or as long as possible until you can not complete a round within the minute

17 Rounds Rx

30 Muscle-Ups for time & GHD Sit-Ups

‎30 Muscle Ups for time - 13:08 Rx (strict)

Got 3 consecutive strict MUs!

Cash Out: 50 GHD Sit-Ups

Back Squat 5x5 Across & Tabata Abmat Sit Ups...

Strength:

Back Squat  5×5 across - 225#

(Felt strong. Could have went heavier. Depth was solid!)

Cash out:

Tabata abmat sit ups

(record lowest round score) - 11

Deadlift 7x1 & Ropes/Farmers Walk Cash Out...

Deadlift 7x1

315-335-355-375-395-315-315

(didn't feel it so backed off)

Cash Out:

Ropes - 1 Minute

200M Farmers Walk (TWO 70# KBs)

Ropes - 1 Minute

3:56 Rx

"Grease"

AMRAP 20 of:

5 Kettlebell Snatches - R/L (53)

10 Toes to Bars

150 Meter Row

7 Rounds + 8 reps

Max Push Ups

Max Push Ups - 91 - 20 rep PR! Sweet!


What counts as a pushup? The palms must be at shoulder-width. The body must remain straight throughout, i.e., no bending at knees or waist. The body must be lowered until at least 90 degree-angle is attained at the elbow and the body is parralel to the ground. The body must then be raised until the arms are straight. This equals one push-up. All pushups should be made on a hard surface.

Cleans 5,3,1 & "Cornucopia"...

Strength: Clean 5, 3, 1
115# x 5
135# x 3
165# x 1

"Cornucopia"

3 rounds for time:

•Sprint 100 meters

•50 Push-ups

•Sprint 100 meters

•50 Sit-ups

•Sprint 100 meters

•50 Squats

•Sprint 100 meters

•50 Back extensions

33:00 Rx

"Saturn's Rings"...

4 rounds for time:

• 100m Tire Pull (45)

•15 Overhead Squats (95)

•20 Barbell Hops

•25 Abmat Sit-Ups

26:32 Rx

(17:49 last time with 65# for OHS)

Tire Pulls were BRUTAL!

“Tabata Something Else“...

Complete 4 Consecutive tabatas: 8 x (20 seconds of work followed by 10 seconds of rest) of each exercise listed  32 total intervals. There is no rest between exercises.

•Pull-Ups - 72

•Push-Ups - 68

•Sit-Ups - 69

•Squats - 99

308 total (2 less than PR)

Abmat Sit- Ups are a goat!
(58-68-80-104 last time)

Power Snatch & "Hold Up"...

Strength:  Power Snatch (5,5,5) - 95#, 115#, 115#

Worked on from and triple extension.

“Hold Up” - AMRAP 10

•10 Ball Slams (20)

•5 Tire Flips (#4)

•5 Hand Release Push Ups

8 Rounds Rx

"Moore"...

AMRAP 20:

* 8 Kettlebell Swings (53)

* Run 400 meters

* Max rep Handstand push-up (17-11-9-8-8)

5 Rounds + 53 HSPUs
(subbed KBS for 15 ft Rope Climb, 1 ascent)

Post number of handstand push-ups completed.

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.