February 2012
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YR4 WK24: Workout #4-5
After another much needed rest day I got back at it. This day started with some oly lifts with a bit of a twist on it.
Part A.) Every 2 mins perform 2 Snatches for 16 minutes
1x95, 1x115, 1x135, 1x145, 2x155, 2x165, 2x175, 2x185F, 2x185F, 2x190
I messed up at the beginning by not just starting with 135. I had to change the weight a lot and that threw up my pacing of when I wanted to lift which...
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YR4 WK24: Workout #2-3
Falling a bit behind, but not too far on my logs. The second workout for last week wasn’t too long
Part A.) Weighted Pull Ups
8 Sets of Fewer Build to a Heavy Single
3x45, 2x55, 2x65,2x75, 4x75lbs
Thea heaviest DB we had was only 75lbs and we didn’t have weight belts with chains so I couldn’t go heavier then 75lbs. So I just decided to do max reps at that weight
Part B.) 3...
January 2012
44 posts
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“If given a thousand years to collect, To process, to portray - We could never...”
– “This Spiteful Snake” -Meshuggah
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YR4 WK24: Workout #1
Wow, after last saturday’s workout my quads were just completely done. They are so sore and I was just hoping for a workout that didn’t require me to use them too much. Good thing CJ knows what he’s doing cause that’s what I got. The first part was a new twist to our skill portion:
Part A.) 2 Sets for Max reps
Max-Unbroken Muscle Ups (12,7)
90sec-Rest
Max-L Sit (27sec,...
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“We believe - so we’re misled
We assume - so we’re played
We...”
– “Dancers To A Discordant System” -Meshuggah
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YR4 WK23: Workout #5
So after Friday’s workout my back was feeling really sore after those deadlifts. The workout for today didn’t seem too bad but I knew my back being sore was going to have an effect on it. Once I got started I realized how much harder it was though the first part was:
Part A.) Every Minute on the Minute, for 10 minutes
5-Thrusters (135lbs)
10rds (50reps) usually 15-18sec per round
...
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YR4 WK23: Workout #3-4
So after two really tough days we basically had a rest day for our third day. It was only:
6 Sets
3mins-Row @ 80-85%
2mins-Active Rest
We had a choice of swimming or if we didn’t have pool access to this workout. I actually did have pool access but i didn’t feel like swimming. I basically just rowed for about 15 mins and went for 3600m.
The next day was our actual rest day which...
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YR4 WK23: Workout #2
Today’s workout was fucking hard to say the least. It started out with some skill but just got harder after that:
Part A.) 3 Sets (not for time)
(10-15m) x Handstand Walk - 15,15,15
6-Strict Ring Pull Ups - 6,6,6 (subbed for Rope Climb)
30sec-L Sit - 30sec,30sec,30sec
I felt pretty good with my HSW today, my initial walks were almost all 15m. I actually got the 2nd set all in at once.
...
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YR4 WK23: Workout #1
Another week brings about a whole new cycle of workouts. The first two parts today were more strength and oly lifts:
Part A.) 5 Sets
3-Hang Power Snatches
125-135-145-155-160 (1/f/f)
I felt pretty good with my reps through 155 but after that 160 was real tough. I got my first rep but the next two ended up being full hang snatches.
Part B.) 5 Sets
1-Snatch Balance + Overhead Squat
...
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YR4 WK22: Workout #5
Yesterday’s workout was a three part workout and it was actually a re-test of an earlier workout but unfortunately i never did it the first time.
Part A.) 4 minute AMRAP
1-Clean (205lbs)
1-C2B Pull Up
2-Clean (205lbs)
2-C2B Pull Up
N-Cleans (205lbs)
N-C2B Pull Ups
-8 minute Rest-
Part B.) 4 minute AMRAP
1-Clean (155lbs)
1-C2B Pull Up
2-Clean (155lbs)
2-C2B Pull Up
N-Cleans...
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YR4 WK22: Workout #4
So today’s workout was another all strength type of day. Although it did start with some skill movements first:
Part A.) 3 Sets (for speed and efficiency)
(8-10) x Butterfly C2B Pull Ups - 10,10,10
(8-10) x Burpees - 10,10,10
(6-12) x Handstand Push Ups - 12,12,12
The next couple of Parts were all strength
Part B.) 15-20mins work to a Heavy Snatch
135-165-185-200F-195
I didn’t...
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“I am completely immersed in darkness, As I turn my body away from the sun.”
– “Blood And Thunder” -Mastodon
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YR4 WK22: Workouts #1-3
OK, finally caught up and actually posting on present time workouts. The first workout for this week started off much like last week ended. Not too much difficulty to it and it was basically all strength:
Part A.) 5 Sets
1-Front Squat
We were supposed to only use 5 sets to build to a heavy set but not 1RM. So My five sets were with 165,195,215,230 and 240lbs. Just 5lbs off my 1RM I was feeling...
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YR4 WK21: Workouts #4-5
The last two workouts from last week weren’t all that tough. I guess this was a bit a recovery session and maybe we’ll crank it up again next week. It started with:
Part A.) 3 Sets (not for time)
(10-15m) x Handstand Walk - 10,10,10
Max Hold x L-Sit -30sec,35sec,31sec
(2-6) x Unbroken Muscle Ups - 6,6,6
The next two parts were just tempo strength work:
Part B.) 4 Sets
(3-4) x...
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“No man of the flesh could ever stop me”
– “Blood and Thunder” -Mastodon
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YR4 WK21: Workouts #1-3
Almost caught up with my workout logs so I can post present workouts. This is last weeks workouts, which started off with:
Part A.) 3 Sets (Not for time)
(5-10) x Strict HSPU - 10,10,10
(20-40sec) x L-Sit - 33sec,31sec,30sec
(6-12) x Butterfly C2B Pull Ups - 12,12,12
The next portion was some strength work as usual:
Part B.) In 8 Sets or Fewer Build to a Heavy Doube
Deadlift
I used my...
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YR4 WK20: Workouts #3-4
The first workout off of the rest day was really tough for me. The first parts were easy enough though starting with some skills:
Part A.) 3 Sets (Not for time)
(8-12) x Bounding Box Jumps (24”) - 12,12,12
(4-6) x Pistols - 6/6,6/6,6/6
(10-12) x Toes 2 Bar - 12,12,12
The Next portion was some strength work:
Part B.) Front Squat
Set 1: 5x185
Set 2: 4x200
Set 3: 3x220
Set 4: 2x235
...
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YR4 WK20: Workouts #1-2
I missed the first workout of this week when I was traveling from home back to Boston, so i got an extra rest day. The first workout i did do started with:
Part A.) 3 Sets (not for time)
(10-15m) x Handstand Walk - 10,10,10
Max Hold x L-sit - 23,30,25
2-Rope Climb (15’) - subbed 6 ring pull ups
Didn’t feel to great starting off which was kinda to be expected and it showed a bit on...
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“I see my horror mirrored in your sundown of a blank stare”
– “Eat Me, Drink Me” -Marilyn Manson
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YR4 WK19: Workouts #4-5
After a nice rest day I got back at it, starting with some skill:
Part A.) 3 Sets (Not for time)
(6-12) x Butterfly Pull Ups - 12,12,12
(8-10) x KB Snatch (24kg) - 5/5,5/5,5/5
(8-10) x Burpees - 10,10,10
The next part was a strength portion which consisted of:
Part B.) 5 Sets
5-Bench Press
2min-Rest
(2-3) x Weighted Pull Ups
2min-Rest
I suck at bench so I wasn’t expecting much out...
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YR4 WK19: Workouts #1-3
Well after that monster of a workout on christmas eve or first day back was pretty easy all we had to do was go on long run,bike or row. I just did an easy 10min row it was about 2500m it pretty much another recovery day.
The next day we were back to normal though starting off with skills”
Part A.) 3 Sets (not for time)
(10-15m) x Handstand Walk - 10,10,10
(20-30sec) x L-Sit - 25,25,25
...
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YR4 WK18: WOD #5
I knew this workout was coming but I didn’t really understand how hard it was going to be until I actually did it. It was a 12 Days of christmas workout, which I’ve done before, but never of this magnitude. It was extremely hard:
“12 Days of Christmas”
1-300m Run
2-Snatch (155lbs)
3-Thruster (155lbs)
4-Muscle Up
5-Burpees
6-Toes 2 Bar
7-C2B Pull Ups
8-KBS (32Kg)
...
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YR4 WK18: WOD #1-4
The first day of this week started with skill as usual:
Part A.) 3 Sets (Not for time)
(10-15m) x Handstand Walk - 10,10,10
(20-25sec) x L-Sit - 25,25,25
(1-2) Rope Climb (15’) - subbed with strict ring pull ups 6,6,6
The next portion was:
Part B.)
5 Sets
3-Deadlifts
6-Handstand Push Ups
60sec-Rest
The rx’d weight was 315, but I wasn’t too sure about going with that...
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YR4 WK17: WOD #4-5
The Final two workouts for the week started with the easier of the two on Friday. The skill portion was:
Part A.) 3 Sets (Not for time)
(6-12) x Pull Ups - 12,12,12
(8-10) x KB Snatch (55lbs DB) - 5/5, 5/5, 5/5
(8-10) x Burpees - 10,10,10
The next part was our strength for the day which was:
Part B.) 3 Sets
(4-5) x Deadlifts
Max - HSPU
(3-4mins) x Rest
My first set was 5x285 and 20...
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YR4 WK17: WOD #1-3
The first workout for this week started off with:
Part A.) 3 Rounds not for time
(10-12) x Box Jumps (24”) - 12,12,12
(4-6) x Pistols - 6/6,6/6,6/6
(10-12) x Toes 2 Bar - 12,12,12
The next portion was:
Part B.)
5 Sets
6-Deadlifts
15-Burpees
3min-Rest
I was not feeling very strong this day at all. The Rx’d weight was supposed to be 275lbs, which I definitely could do. But,...
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YR4 WK16: WOD #3-5
The third workout for the week started out with some strength and then a double workout. The first part was:
Part A.) 8 Sets
Full Clean + Front Squat
After some warm up sets I started my working sets at 155,175,195, and 210. Those were the easier sets then came the hard ones. My first set at 220 I failed but then I got it on my second attempt. I then moved to 230lbs and got that on my first...
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“Love is a Fire, Burns down all that it sees. Burns down everything.”
– “Just A Car Crash Away” -Marilyn Manson
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YR4 WK16: WOD #1-2
This was the second week following the Invictus competition programming. The first day’s workout consisted of:
Part A.) 3 Sets Not for Time
(10-12) x Box Jumps (24”) - 12,12,12
(4-6) x Pistols - 5/5, 5/5, 5/5
(10-12) x Toes 2 Bar - 10,10,10
Part B.) 5 Sets
(2-3) x Power Cleans
20sec-Rest
3 x Deadlifts (80-85% of 1RM)
3min-Rest
I went with 80% for the deadlifts which was...
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“Should have picked the photograph it lasted longer than you”
– “Putting Holes in Happiness” -Marilyn Manson
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“When New Scientist magazine asked “Brief History of Time” author...”
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YR4 WK15: WOD #3-4
The second workout on the new Invictus programming was a intense, it was:
Complete as many rounds and reps as possible in 8 minutes of: Row 250 Meters 10 Dumbbell Push Press 10 Dumbbell Front Squat Rest 8 minutes; and then, Complete as many rounds and reps as possible in 8 minutes of: 20 Jumping Lunges 20/15 Hand-Release Push-Ups 10 Pull-Ups Rest 8 minutes; and then, Complete as many rounds and...
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YR4 WK15: WOD #2
Alright, now onto the current programming I’m following. Crossfit Invictus has switched over to offering 3 different programs. They are Fitness, Performance and Competition. I’m following the Competition programming which usually offers a skill, a strength and a conditioning portion every day. It’s amazing programming, I recommend everyone to take a look at cause its great...
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YR4 WK15: WOD #1
This week would bring the last workout that I would be following the Crossfit West Santa Cruz program. They have pretty good programming there but I love the programming at Invictus a lot more its the best. Anyway, the workout was:
10minute AMRAP
1-Deadlift (305lbs)
2-Muscle Ups
3-Handstand Push Ups
4-KBS (70lbs DB)
I think the RX’d weight for the deadlifts was supposed to be 315 maybe...
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YR4 WK14: WOD #1-5
Sorry I’ve been really slacking on updating me workouts, mostly cause I’ve switched back to following Invictus workouts and we have to post them on their site so I get lazy about posting them twice. But here are a lot of back logs so I’ll try to get caught up.
5 Rounds
5-Power Cleans (205lbs)
10-Burpees
Finished in 10:17
Next day’s workout started out with some...