Jan 21 2010 - Double-Under Trouble 2

Oly Practice (all reps w/25kg)

Snatch DL 3 sets of 5 reps

Snatch Jump 3 sets of 3 reps

Snatch Pull 10 sets of 3 reps

GB WOD

25 Hip Bridges (155#)

DL 225#x5, 255#x3, 285#x10 reps

AQAP 5 rounds:

. 15 KB Swings (53#)

. 20 Box Jumps (24")

. 25 Double-unders

Loved the deadlifting, as usual. Overall, the metcon went well, I finished in 14:01. The double-unders, however, gave me fits. I alternate singles and doubles, since I haven't practiced enough to string two doubles in a row. I was able to count my misses on my arm tonight. 19 stripes of shame. (To see the whole arm click the pic.)

Jan 11 2010 - Wendlerriffic Squats

This is my first day combining both the strength progression and lifting at Get Built. I probably should have started the deadlifts earlier to get a couple more hours of rest between workouts.


Strength
Deadlift 5 rep max (138kg/305#)

3.5 hours Rest

GB WOD
20 Strict Chin-ups
Squat 145# x3reps, 170# x3reps, 195# x17 reps
Reverse Lunges 75# x 12 reps x 2 sets
One-Leg Romanian Deadlifts 75# x 12 reps x 2 sets
Burpee Box Jumps 12 reps x 2 sets

The squats were 60%, 70%, and 80% of my one rep max. Two sets of three reps, then a set for as many reps as possible. Get Built is following the 5-3-1 program by Jim Wendler, a former competitive powerlifter. I'm curious to see how this works.

NOV 12 2009 - Slightly More Solid Squats

Strength work today went well. The depth is good and I feel like I was a little better at controlling my back angle in the bottom of the squats. But here's a vid so you can judge for yourself.



Well, maybe not. Reps #2 & 3 are good, but in #4 & 5 my hips come up first and I lean forward.

Presses were OK, though I felt some imbalance between my right and left arms. I wonder if I got one hand farther out when I shifted my grip after the clean.

The conditioning workout was a bear! I was breathing hard and shedding clothes in no time. The CrossFit Footbal folks have nailed the art of intensity. Doing two sets of the gymnastics movements instead of one big set of 6/12/18 kept me moving the whole time. Wicked.

Squat 3 sets of 5 reps (71kg)
Press 3 sets of 5 reps (41kg)
Rest 6 minutes
As Many Rounds As Possible in 15 minutes:
1 Round = 3 Power Snatches (45kg) + 2 sets: [3 Pullups, 6 Pushups, 9 Box Jumps]

I finished 6 rounds and missed the seventh by 5 box jumps.