Localmachine

20 min run @ 6.0 mph

Front squats 155-175, 135 (5,5,5,12)

Deadlifts 185-225 (5,5,5)

Weighted situps 50,40,30 (20, 15, 20)

Windshield Wipers (3 sets of 12)

AM workout

Bench 155-235 x5

OH Push press 95-155

Pulldown 150-210 x5

Barbell Bent rows 115-175 x5

Curls 40-55 x5

OH tri ext. 110-140 x5

WOD

Jerk 155 x5 x3

Then for time: 3 rounds

500 M row (cash in)

5 tire flip tire jumps

8 pullups

100 M farmers carry with 35# bumpers

10 Tuck Jumps

11:34

100 abs

Squat Snatch 75-115 x5

Cleans 155-175 x5

Squats sets of 3 185-245

Bench 155-225 x5

OH press 95-155 (fail) x5

pulldowns 150-210 x5

DB bent rowes 45-85 x5

DB curls 40-55 x5

Tri PD 100-160 x5

15 min. AMRAP

• 2 min. run at 6 mph with 6# exercise balls.
• 15 mountain climbers
• 10 burpees
• 15 pushups
• 10 squat snatch (broom handle)

3 rounds plus a 2 min. run.

Then

• 20 min. run at 6 mph.

I’m in no way ready to start planning WOD’s, but I thought this would break up the monotony of a run and let me work on snatch motion a little. Plus burpees are good anytime.

30 min. run at 6.2 mph with 2.5# handweights.

100-TR=p then p(PR)=WOD weight.

Read below for an explanation of this strange sentence.

A.M.

• 30 minute run @ 6.0 mph. (I started running on my toes and got a blister…so sad)

P.M.

• Deadlift 185-305 +20# each set (sets of 5 until the last two sets then sets of 3 and 2)
• Snatch 95,105,115 sets of 5 (tried 135 and couldn’t get it my max is 145)

Skill

• Front Squat 155-175 (3×5)

WOD (for time)

500 m row

5 rounds of:

• 8 toes to bar
• 10 Thrusters @ 95#
• 12 Medicine Ball Slams

18:07

Thrusters knock the fight right out of you.

I considered doing 115# since my max on push press is 185# but then realized that I would be doing a total of 50 reps. Usually with using percentages to calculate lift weights in four sets you don’t do more than about 30 reps. I’d still like to figure out how to calculate a “just right” weight for a WOD. I’m thinking that 50% of a one rep max might be too easy in some cases. Today I did about 50% of my push press for thrusters and it was killer.

Here is what I’m going to try. Take the total number of reps for a given lift in a WOD and subtract it from 100. What remains is the % of your one rep max that you use to determine your weight for the lift in the WOD.

For instance:

A WOD calls for 5 rounds of push press 6 reps each round (or 5×6). You know your personal record (PR) on push press is 200#. Multiply the number of rounds by the number of reps in each round to calculate the total reps (TR). In this case the total number of reps (TR) would be 30. Subtract the TR from 100 this gives us our percentage of PR for the WOD. For our 5×6 WOD this would indicate a weight of 70% (p) of our PR. In this case it would be 140# (200 x .70 = 140).

So the formula looks like this:

100-TR=p then p(PR)=WOD weight.

I think this might work.

Pre-WOD

5 minutes on rower

• Bench press: 155 x 12, 195 x 6 x 2, 225 x 5
• Pullups: 3 sets of 10
• Bent Row: 135 x 8, 165 x 5, 185 x 3

WOD

Skill: Snatch

• 3X5 @ 95#

Then:

• 30 reps of Clean and Jerk for time at 115# (3:45)

And then 3 rounds for time of…

• 25 Air Squats
• 15 Knees to Elbows
• 5 Hand Stand Pushups

8:41

Not as good as I wanted today. My clean came up another 10# which isn’t bad at all. I just wanted 200#+. My Snatch was very low. I’m going to have to do more of these two lifts. Bull told me that my technique was off and I wasn’t dropping my hips fast enough at the end of my pull on cleans. Practice makes perfect.

• Clean 195#
• Snatch 145#

Here are a couple of Youtube links for Burgener coaching both of these lifts. I’d never done the snatch before starting Crossfit at B-fit in August. So I look forward to both of these lifts increasing over the next six months.

Coaching the Snatch.

Coaching the Clean.

This one seemed good too. Clean 2

One rep maxes:

• Bench Press 260#
• Squat 335#
• Front Squat 225#
• Push Press 185#
• Dead Lift 315#
• Lat Pulldown 240#
• Bent Row 215#
• Face Pulls 170#
• Upright Row 175#
• Barbell Curls 135#
• Overhead Tricep Ext. 170#

I wanted to do this today to have a measure against which I can judge my progress with my Crossfit workouts. Even as inconsistent as I’ve been with workouts lately, these lifts are all higher than I thought they would be.  Additionally, I’ve done Crossfit workouts almost exclusively since August. I have gained on lifts that are never part of the Crossfit workouts. I still need to get maxes for Power Cleans and Power Snatch. I’m hoping I can pull at least 200# on Cleans and I have no idea how much I can do on Power Snatch. Pretty happy with these results even if I’d like to add another 40# to all of them.

Run 5.5 mph for 30 min.