Alex's CrossFit Blog

17Jul09

2009-07-16T19:31:00.001-04:00

OK back on the bandwagon!

5 Rounds for time:
- 5 Clapping Pushups
- 10 Bench Press, 135 lbs
- 15 Double Unders

Time: 11:42

CrossFit - 18May09

2009-05-18T11:33:00.001-04:00

Strength:
Deadlift - 405 x 5 (PR!!!)
Deadlift - 325 x 15 (PR!!!)

WOD:
5 Rounds for Time:
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)

Time: 4:33 (PR!!!)

CrossFit - 17May09

2009-05-17T14:00:00.002-04:00

Strength:
Box Squats - (275 + Green Bands) x 3 (PR!!!)

WOD:
3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups

Time: 9:33

BJJ - 17May09

2009-05-17T13:59:00.003-04:00

Rolled with Brian for about 45 minutes working on escapes from the guard. Took it pretty easy since it was just the two of us.

CrossFit - 11May09

2009-05-11T12:32:00.001-04:00

7 Rounds for time:
- 7 Thrusters, 135 lbs
- 7 Burpees

Time: 11:48

BJJ - 11May09

2009-05-11T12:31:00.001-04:00

1 hour of grappling.

Worked on the rear naked choke and defense. Then sparred for 15 minutes in 3 minute intervals.

Strength - 11May09

2009-05-11T12:30:00.000-04:00

Deadlift - 410 x 3 (PR!!!)

BJJ - 10May09

2009-05-10T21:50:00.001-04:00

1 hour of grappling.

Reviewed side control and Americana then sparred for ~30 minutes at various intervals.

Strength - 10May09

2009-05-10T19:45:00.000-04:00

Back Squat - 315 x 5 (PR!!!)

BJJ - 8May09

2009-05-09T19:35:00.000-04:00

1 hour of grappling.

BJJ - 7May09

2009-05-08T01:11:00.004-04:00

Practice #2 for the Navy vs. MC grappling tourney. 20 minutes drilling followed by 30 minutes of rolling.

Learned the 3 positions of side control, how to go into the mount, how to get out of side control, and the Americana submission.

BJJ - 6May09

2009-05-08T01:07:00.003-04:00

Matt convinced me to enter a Navy vs. Marine Corps grappling tournament on the 14th, and today was the first practice. We spent about 30 minutes going over various beginner drills and then we did 4 rounds of rolling, 4 minutes each, with about a 2 minute rest in between.

Learned how to get out of an opponent's guard, how to transition to side control, and two sweeps from the guard.

CrossFit - 6May09

2009-05-08T01:03:00.002-04:00

Strength:
Was supposed to work up to a 3RM on the Front Squat, but my legs were completely shot after the last two days of making up the Back Squat and Deadlift.

WOD:
(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups

Time: 5:28

CrossFit - 5May09

2009-05-05T10:24:00.002-04:00

Still playing catchup from last week...

Strength:
Bench Press - (205 + Blue Band) x 1 (PR!!!)
Deadlift - 415 x 1 (PR!!!)

WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups, 25 lbs

Total: 5 Rounds

Felt pretty wiped out on the HSPU after yesterday's WOD and benching today. Also the power cleans weren't really jiving as my elbows really didn't want to come around today.

2009-05-04T05:21:00.001-04:00

Strength:
Box Squat - (270 + Green Bands = ~ 420 lbs at top) x 3 (PR!!!)

WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs

Time: 8:56

2009-04-30T01:35:00.000-04:00

Strength:
Front Squat - 290 x 1 (PR!!!)

WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs

Time: 11:10

CrossFit - 27Apr09

2009-04-27T14:11:00.002-04:00

Strength:
Bench Press - (190 + Blue Band) x 3 (PR!!!)

Skill Work:
Muscle Snatch - 160lbs (PR!!!)

WOD:
5 Rounds for time:
- 5 Deadlifts, 315 lbs
- 10 Handstand Pushups
- 15 GHD Situps
Time: 10:20

CrossFit - 26Apr09

2009-04-26T14:44:00.001-04:00

Missed yesterday's WOD because of a marathon workday.

WOD:
Max Rounds in 20 minutes:
- Run 400 meters
- 15 Overhead Squats, 95 lbs
- 15 Pullups

Total Rounds: 4 + 400m run

Wasn't really feeling great going into this one, plus I hit the runs really hard because we've got the PRT coming up in 2 weeks. 5+ rounds is definitely possible with better execution.

CrossFit - 24Apr09

2009-04-24T06:38:00.002-04:00

Strength:
Deadlift - 405 x 3 (PR!!!)
Deadlift - 315 x 15

WOD:
5 Rounds for time:
- 5 Power Cleans, Bodyweight (190 lbs)
- 10 Ring Dips, 45 lbs
- 15 Double Unders

Time: 14:20

Really struggled with the Double Unders again, sigh.

CrossFit - 23Apr09

2009-04-23T14:47:00.002-04:00

Strength:
Box Squat - (285 + Green Bands = ~435) x 1 (PR!!!)

WOD:
"Heavy Fran"
15-12-9
- Thrusters, 135 lbs
- Pullups, 45 lbs

Time: 8:02 (PR!!!)

CrossFit - 21Apr09

2009-04-21T15:58:00.001-04:00

"Danny"
AMRAP in 20 minutes:

- 30 Box Jump, 24"

- 20 reps Push Press, 115 lbs

- 30 Pull-ups

Total: 3 Rounds + 30 Box Jumps + 20 Push Presses

CrossFit 20Apr09

2009-04-20T14:56:00.000-04:00

Strength:
Front Squat - 250 x 5 (PR!!!)

WOD:
"DT"
Five rounds for time of:
- 12 Deadlifts, 155 lbs
- 9 Hang Power Cleans, 155 lbs
- 6 Push jerk, 155 lbs

Time: 14:49

CrossFit - 19Apr09

2009-04-19T15:08:00.002-04:00

Strength:
Bench Press - (215 lbs + purple band over collars) x 5

Skill Work:
Handstand Hold - Total of 60 seconds
L-sit - Total of 60 seconds

WOD:
Max Rounds in 15 minutes:
- 5 Handstand Pushups
- 10 Box Jumps, Mid-thigh
- 15 GHD Situps

Total: 7 Rounds + 5 HSPU

The WOD wasn't hard enough, I never hit muscular or cardiovascular failure. Next time I'll do it with a weight vest.

CrossFit - 17Apr09

2009-04-17T14:17:00.002-04:00

WOD:
"Filthy Fifty"
For time:
- 50 Box jump, 24"
- 50 Jumping Pull-ups
- 50 KB Swings, 1 Pood (or 35 lbs DB)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press, 45 lbs
- 50 Back Extensions
- 50 Wall Ball Shots, 20 lbs
- 50 Burpees
- 50 Double Unders

Time: 27:58 (PR!!!)

As always, the K2E, Burpees, and DUs took the most time. I REALLY need to start hitting the double unders hard, as they are woefully lacking.

CrossFit - 15Apr09

2009-04-15T08:36:00.002-04:00

Strength:
14" Box Squats - (265 + Green Bands =~415 at the top) x 3 PR!!!

Skill Work:
Muscle Snatch - 155 (Tie PR)

WOD:
5 Rounds for Time:
- 3 Power Snatch, 155 lbs
- 6 Handstand Pushups
- 9 Knees-to-Elbows

Time: 9:46

Note: The K2Es didn't really fit well into the WOD, they were too easy at 9 reps. Next time I think I'll do GHD situps.