Monday, March 31, 2014

NFL Combine pretest

Vertical Jump - 21"
Broad Jump - 98" (8'2")
40 yard - 5.44
Bench Press - 7 x 95
5-10-5 - 4.97
L-Test - 8.46
60 Shuttle - 14.03

Thursday, March 27, 2014

CrossFit Open 14.5

For time, 21-18-15-12-9-6-3 of:
Thrusters @ 65 lbs
Burpees (jump over bar)

19:37 aka these are my two least favorite things to do.

Wednesday, March 26, 2014

2 rounds, max reps of:
30 sec - power clean @ 65lb
60 sec - rest
30 sec - C2 row (calories)
60 sec - rest
30 sec - toe-to-bar
60 sec - rest
30 sec - wall ball @ 14lb
60 sec - rest

14/16
11/11
12/12
13/15

Saturday, March 22, 2014

CrossFit Open 14.4

14 minute AMRAP of:
60 calorie row
50 toes-to-bars
40 wall balls, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

166 reps = All the way through 16 cleans

Monday, March 17, 2014

Front squat 40X1 3-3-3-3 @ 65(lbs?) w/3min rest

Then for time:
9-1 descending ladder
pushups
chinups

7:35 w/ lots of chinup mods after second round

Thursday, March 13, 2014

CrossFit Open 14.3

Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

I got 113 -- 23 deadlifts into the set of 25 @ 185. Insanely sore / tired but not injured afterward, so that's a win.

Saturday, March 8, 2014

CrossFit Open 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats @ 65 lbs
10 CTB pullups

From 3:00-6:00
2 rounds of:
12 overhead squats @ 65 lbs
12 CTB pullups

From 6:00-9:00
2 rounds of:
14 overhead squats @ 65 lbs
14 CTB pullups

Until you can't get through both rounds in 3 minutes.

I got 77 total reps = 11 pullups remaining in the 2nd round.

Friday, March 7, 2014

3 rounds of:
30 sec - Russian kb swing @ 20kg
60 sec - rest
(19-20-20)

Then 3 rounds of:
30 sec - push press @ 55lb
60 sec - rest
(12-9-9)

Then 3 rounds of:
30 sec - C2 row @ high effort
60 sec - rest
(150-154-153m)

Then 4/arm Turkish getup @ 10kg

Tuesday, March 4, 2014

5 rounds of:
60 sec C2 row @ high effort
60 sec rest
(262-273-277-274-269m)

rest 4 minutes

5 rounds of:
60 sec double unders
60 sec rest
(65-81-67-71-77)

Monday, March 3, 2014

Snatch 3-2-2-1-1-1-1-1 @ 25-29-32-35-38-42-45(f)-45(f)kg
Clean & Jerk 2-1-1-1-1-1 @ 49-52-59-65-68(f)-67(f)kg

Super pissed about all the failing, so I went and did the crossfit workout afterward:

AMRAP in idk how many minutes:
8 pushups
5 kb double row w/ 12kg kbs
(7 rounds + 4 pushups)

Then Tabata abmat situps:
15-14-13-13-13-13-13-14

Saturday, March 1, 2014

CrossFit Open 14.1

10 minute AMRAP of:
30 double unders
15 power snatches @ 55 lbs

5 rounds + 30 double unders + 3 snatches