Matt "Gil" Banwart CrossFit Log

Workouts worth Logging

2011-12-29T08:07:00.000-08:00

Press 3-3-3+
Press: 140 x 7

Front Squat 3-3-3+
245 x 5

Squat Clean and Jerk 2-2-2 (drop and go)
240#

7 RFT:
3 Squat Clean to Overhead (185)
3 Muscle Ups

Time: 8:20

12/12/11 - 12/15/11

2011-12-15T11:44:00.000-08:00

A. Back Squat 5-5-5+
270 x 10

B. Press 5-5-5+
130 x 8

C. DL 5-5-5+
350 x 13

Strength / Stamina / Benchmark "Linda"

2011-11-08T21:13:00.000-08:00

A. Press 3-3-3+
B. Deadlift 3-3-3+
C. "Linda"
10-1
Deadlift 1.5 BW
Bench Press 1x BW
Clean .75x BW

Weight used:
DL: 255
BP: 170
CLN: 127

A. 137 x 6
B. 370 x 8
C. 15:44

Strength / Work Capacity

2011-11-07T21:12:00.000-08:00

A. Back Squat 3-3-3+
B. 5 Rounds:
AMRAP 3:00
5 Hang Squat Snatch (115)
7 Chest to Bar Pull Ups
9 KB swings (70)
Rest 2:00 b/w rounds

A. 285 x 6
B. 7 + 51

Team Workout

2011-11-06T21:10:00.000-08:00

A. 3 Rounds Team Relay
100m Sandbag Run
15 GHD Sit Ups
15 Burpees
Rest while other team members go

B. For time:
300 Double Unders
150 Wall Ball
150 Clean and Jerks
150 Overhead Squats
300 Double Unders

A. 9:37
B. 32:34

Rest Day

2011-11-05T21:09:00.000-07:00

Strength / Work Capacity / Stamina

2011-11-04T09:08:00.000-07:00

A. Front Squat 5-5-5+
B. 5 RFT:
7 Squat Cleans (155)
14 KB Swings (53)

C. 5 RFT:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

A. 230 x 9
B. 8:16
C. 29:34

OCTD Q #3

2011-11-03T09:05:00.000-07:00

5 RFT:
8 Bar Facing Burpees
8 Deadlifts (225/155)
8 Toes to Bar

Time: 5:14

Strength / Work Capacity

2011-11-02T09:01:00.000-07:00

A. Press 5-5-5+
B. Deadlift 5-5-5+
C. 3 Rounds:
In 5:00 Run 400m 1x
Remaining time:
AMRAP:
3 Clean and Jerks (185)
3 Muscle Ups
Rest 2:00
In 5:00 Row 500m 1x
Remaining Time:
AMRAP:
7 Burpees
21 Double Unders

A. 130 x 8
B. 350 x 14
C. 17 + 39

Rest Day

2011-11-01T20:10:00.001-07:00

Strength / Work Capacity / Stamina

2011-10-31T09:25:00.000-07:00

A. Back Squat 5-5-5+
B. 3 RFT:
10 Overhead Squats (135)
50 Double Unders

C. 5 RFT:
20 Wall Ball (20)
18 KB Swings (70)
15 Ring Dips
12 Pistols
Run 400m
(w/20# Vest)

A. 270 x 11
B. 3:07
C. 37:51

OC Throwdown Qualifier #3 / Filthy Fifty

2011-10-30T09:23:00.000-07:00

A. 5 RFT:
8 Bar Facing Burpees
8 Deadlifts (225)
8 Toes to Bar

B. "Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

A. 6:06
B. 20:33

OC Throwdown Qualifier #2

2011-10-29T09:21:00.000-07:00

For Time:
15 Squat Cleans (155)
30 Pull Ups
12 Squat Cleans
24 Pull Ups
9 Squat Cleans
18 Pull Ups

Time: 6:30

Rest Day

2011-10-28T09:19:00.000-07:00

Rest Day

2011-10-27T08:20:00.001-07:00

Work Capacity / Stamina

2011-10-26T08:16:00.000-07:00

For Time:
Run 200m
45 Wall Ball (20)
25 KB Swings (70)
45 Double Unders
25 Push Jerks (135)
45 Box Jump Overs (24)
25 Power Cleans (135)
45 Burpees
25 Ring Dips
45 Toes to Bar
Run 200m

Time: 22:43

Strength / Work Capacity

2011-10-25T06:42:00.000-07:00

A. Hang Power Snatch 3-3-3-3-3
B. 21-15-9
Power Snatch (95)
Overhead Squat (95)
C. 3 RFT:
10 HSPU
15 GHD Sit Ups
20 Pistols

A. 160#
B. 5:40
C. 5:40

Work Capacity

2011-10-24T06:39:00.000-07:00

3 Rounds:
AMRAP 4:00
15 Wall Ball (20)
9 KB Swing (70)
3 Muscle Ups

Rest 2:00 B/W Rounds

1) 2 + 15 + 4
2) 2 + 15
3) 2 + 15 + 2

OCTD Q #2

2011-10-23T06:36:00.000-07:00

"OC Throwdown Qualifier #2"
15 Squat Cleans (155)
30 Pull Ups
12 Squat Cleans (155)
24 Pull Ups
9 Squat Cleans (155)
18 Pull Ups

Time: 6:56

B4B / OCTD Q #1

2011-10-22T06:33:00.000-07:00

A. "Grace"
30 Clean and Jerks (135)

B. OC Throwdown Qualifier #1
AMRAP 10:00
75 Double Unders
50 Box Jumps
25 Shoulder to Overhead (105)

A. 1:59
B. 2 + 75 + 50

Rest Day

2011-10-21T06:32:00.000-07:00

Work Capacity

2011-10-20T06:27:00.000-07:00

A. Every Minute on the Minute do 3 Muscle Ups w/ 20# Vest
Continue until failure

B. 5 RFT:
15 Deadlifts (225)
20 Push Ups
25 Sit Ups

A. Completed 25 muscle ups
B. 9:58

Work Capacity

2011-10-19T08:52:00.000-07:00

A. OCTD Qualifier #1
AMRAP 10:00
75 Double Unders
50 Box Jumps (24)
25 Shoulder to Overhead (105)

B. 3 RFT:
Run 400m
15 Thrusters (95)
15 Pull Ups

A. 2 + 75 + 37
B. 7:42

Strength / Work Capacity

2011-10-18T07:23:00.000-07:00

A. Front Squat 5-3-1+
B. "Sissy Test"
20-1 KB Swing (70)
1-20 Burpee

R1) 20 Swing, 1 Burpee
R2) 19 Swing, 2 Burpee
R3) 18 Swing, 3 Burpee....

A. 255 x 5
B. 27:59

Rest Day

2011-10-17T07:48:00.000-07:00

Benchmark "FGB"

2011-10-16T07:47:00.000-07:00

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 436

Work Capacity

2011-10-15T11:05:00.000-07:00

"Smoking Gun"
7 RFT:
4 Burpee Deadlifts (155)
3 Burpee Power Cleans (155)
2 Burpee Squat Cleans (155)
1 Burpee Squat Clean and Jerk (155)

Time: 8:30

Work Capacity

2011-10-14T11:04:00.000-07:00

1-10 Thruster Ladder (135)
10 C2B Pull Ups after each set.

Time: 12:32

Rest Day

2011-10-13T13:58:00.000-07:00

Work Capacity

2011-10-12T13:55:00.000-07:00

For Time:
50 Double Unders
45 Wall Ball (20)
40 Toes to Bar
35 Bar Facing Burpees
30 KB Swings (70)
25 HSPU
20 Squat Cleans (155)
15 Muscle Ups
10 OHS (155)
5 Prower Pushes 80ft.

Time: 30:42

Strength / Work Capacity

2011-10-11T14:34:00.000-07:00

A. Press 5-3-1+
B. Deadlift 5-3-1+
C. 5 RFT:
3 Rope Climbs (15ft.)
6 Man Makers (2x 45lb. DBs)
9 Deadlifts (225)

A. 145 x 3
B. 390 x 3
C. 21:13

Strength / Work Capacity

2011-10-10T11:56:00.000-07:00

A. Front Squat 3-3-3+
B. Weighted Pull Up 1-1-1
C. For Time:
20 Squat Snatches (135)
5 Rounds of "Mary"
5 HSPU
10 Pistols
15 Pull Ups
Then..
20 Clean and Jerks (135)

A. 255 x 5
B. 90#
C. 13:44

Rest Day

2011-10-09T11:55:00.000-07:00

Benchmark "DT" / Work Capacity / Stamina

2011-10-08T12:47:00.000-07:00

A. "DT"
5 RFT:
12 Deadlifts (155)
9 Hang Power Clean (155)
6 Push Jerks (155)

B. 21-15-9
HSPU
Burpee

A. 9:09
B. 8:02

Strength / Work Capacity

2011-10-07T12:45:00.000-07:00

A1. Back Squat 3-3-3+
Rest :30
A2. AMRAP L-Pull Up
Rest 2:00

B. For Time:
30 Pull Ups
30 Pistols
Run 200m
20 Pull Ups
20 Pistols
Run 200m
10 Pull Ups
10 Pistols
Run 200m

A1. 285 x 8
A2. 38
B. 5:40

Rest Day

2011-10-06T06:46:00.000-07:00

Work Capacity

2011-10-05T06:44:00.000-07:00

A. AMRAP 15:00
10 Wall Ball (20)
10 Toes to Bar
10 Box Jumps (24)

B. #1

A. 10+16
B. 6:21

Strength / Work Capacity

2011-10-04T06:42:00.000-07:00

A. Press 3-3-3+
B. Deadlift 3-3-3+
C. 21-18-15-12-9-6-3
Power Snatch (95)
SDLHP (95)

A. 140 x 5
B. 370 x 8
C. 13:59

9/22-10/3/11

2011-09-22T12:08:00.000-07:00

9/22/11

A. 10 sets of 10 unbroken kipping HSPU (rest only as long as needed to start and finish the next set)
B. 5 Rounds
3:00 AMRAP
5 SDHP (115)
5 THRUSTER (115)
1 Muscle Up
1:00 Rest bw

B. 15 + 15

9/23/11

‎5 RFT
Run 200m w/(45#/25#) plate
15 Burpees
20 Box jump overs (24/20)
25 Wallballs

9/26/11
A. Front Squat 5-5-5+

9/27
A. Press 5-5-5+
B. Deadlift 5-5-5+
C. 3 RFT
10 Shoulder to Overhead 165/105
50 Double Unders
Row 500m
A. 130 x 5
B. 350 x 14
C. 11:08

9/28/11
A. 3 Rounds for time:
5 Squat Snatches (135)
10 Toes to Bar
15 Box Jumps
Rest 5:00
B. 3 Rounds for time:
10 Clean and Jerks (135)
5 Muscle Ups
Rest 5:00
C. 20 Thrusters (135)
A. 4:35
B. 6:44
C. 2:16

9/29/11
A. Back Squat 5-5-5+
B. 10-8-6-4-2
Power Clean (185/115)
HSPU
Rest 10:00
C. 21-15-9
OHS (95/65)
Row (Calories)

A. 270 x 9
B. 5:23
C. 5:02

10/2/11
7 RFT
Run 400m
29 Back Squats @ 135

Time: 33:52

10/3/11
A. Shoulder Press 3-3-3+
B. 3 RFT
9 C&J (155/105)
21 KBS (blue/yellow)
42 Double Unders

A. 140 x 5
B. 7:13

Work Capacity

2011-09-21T08:30:00.000-07:00

A. 10 Sets:
10 Unbroken HSPU
(Rest as needed b/w sets)

B. 5 Rounds:
3:00 AMRAP
5 SDLHP (115)
5 Thrusters (115)
1 Muscle Up
Rest 1:00 B/W sets

Rest 2 Hours

C. For time:
Row 2k
100 KB Swings (53)
50 Push Press (85)
25 Pull Ups
25 Burpees

A. 17:49
B. 15 + 15
C. 18:07

Work Capacity

2011-09-20T09:40:00.000-07:00

A. For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

B. Five rounds for time of:
35 Double-unders
Run 200 meters

A. 9:37
B. 6:42

Rest Day

2011-09-19T09:39:00.000-07:00

Work Capacity

2011-09-18T09:38:00.000-07:00

AMRAP 10:00
8 Pull Ups
8 Squat Cleans (135)
8 Medball Sit Ups
8 Supermans

Rounds: 6

Benchmark "Fight Gone Bad"

2011-09-17T09:37:00.000-07:00

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 426

Strength / Work Capacity

2011-09-16T09:35:00.000-07:00

A. Back Squat 5-3-1+
B. 3 Rounds:
20 C2B Pull Ups
20 KB Swings (70)
20 Burpees
Run 200m
Rest 3:00

A. 300 x 3
B. 2:59, 3:31, 4:30

Rest Day

2011-09-15T09:35:00.000-07:00

Work Capacity

2011-09-14T09:32:00.000-07:00

3 Rounds
In 4:00 Run 400m 1x
Remaining Time:
AMRAP Clean and Jerk @ 155#
Rest 1:00
In 4:00 Run 400m 1x
Remaining Time:
AMRAP Muscle ups
Rest 1:00

Score: 80

Strength

2011-09-13T09:31:00.000-07:00

A. Back Squat 3-3-3
B. Hang Squat Clean 3-3-3

A. 280 x 5
B. 235

Rest Day

2011-09-12T09:30:00.000-07:00

Rest Day

2011-09-11T09:30:00.000-07:00

Competition: NLI

2011-09-10T09:29:00.000-07:00

Rest Day

2011-09-09T09:29:00.000-07:00

Rest Day

2011-09-08T09:28:00.000-07:00

Strength / Benchmark "Flight Simulator"

2011-09-07T09:21:00.000-07:00

A. Deadlift 3-3-3+
B. "Flight Simulator"
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50
45-40-35-30-25-20-15-10-5

A. 370 x 7
B. 9:37

Strength / Work Capacity

2011-09-06T12:24:00.000-07:00

A. Work Up to Heavy Clean and Jerk
B. 30-20-10 (200m Run after each round)
Pull Ups
2 for 1 Wall Ball (20)

Strength / Work Capacity

2011-09-05T12:20:00.000-07:00

A. Back Squat 5-5-5+
B. Work Up to a heavy Squat Clean
C. "unbroken 2.0"
7 RFT
4 HSPU
5 Squat Cleans (135)
6 C2B Pull Ups
7 KB Swing (2 pood)

A. 270 x 11
B. 250
C. 11:29

Rest Day

2011-09-04T12:19:00.000-07:00

Rest Day

2011-09-03T12:18:00.000-07:00

Work Capacity

2011-09-02T12:16:00.000-07:00

5 Rounds
7 Thrusters (170)
Resisted band sprint, 25 yards

Strength / Work Capacity

2011-09-01T12:05:00.001-07:00

A. Press 5-5-5+B. Deadlift 5-5-5+C. 10:00 time limitRow 1k (buy in)Remaining amount of time AMRAP:10 Power Cleans (60) Sandbag10 Lateral BurpeesA. 130 x 10B. 350 x 13C. 4 + 13

Strength / Work Capacity

2011-08-31T11:55:00.000-07:00

A. Front Squat 3-3-3-3-3B. 3 rounds4:00 AMRAP, rest 1:00 after each AMRAPBuy in:1 Rope Climb, 15ft.Run 200m Remaining Amount of Time:10 Air Squats 10 Push UpsA. 225, 245, 255, 265, 275B. 9, 6+3, 4+13

Rest

2011-08-30T11:55:00.000-07:00

28-30th Rest

Work Capacity

2011-08-27T11:50:00.000-07:00

For Time:Swim 100m in Ocean800m Run in soft sand200 Air Squats100 Hand Release Push Ups100 KB Swings (53)Run 800m in soft sandTime: 32:38

Work Capacity

2011-08-26T15:20:00.000-07:00

10 RFT:
100m Run
7 Deadlifts (225)
100m Run
10 Burpees
Rest 1:00

Time: 24:59 (including rest)

Rest Day

2011-08-25T19:06:00.001-07:00

Work Capacity

2011-08-24T19:04:00.000-07:00

A. 7 RFT:
10 Chest to Bar Pull Ups
10 Handstand Push Ups

B. "Cement Mixer"
7 Rounds:
Every 3:00 complete
400m Run
12 Toes to Bar

A. 9:41
B. 1:28 (best) 2:22 (worst)

Work Capacity

2011-08-23T14:44:00.000-07:00

A. 3 RFT:
12 Muscle Ups
75 Air Squats

B. 21-15-9
KB Swing (70)
Burpees

A. 9:45
B. 4:18

Strength / Benchmark CFT

2011-08-22T20:13:00.000-07:00

A. Back squat 1RM
B. Press 1RM
C. Deadlift 1RM

A. 350
B. 170
C. 455

CFT: 975lbs.

Rest Day

2011-08-21T14:14:00.000-07:00

Benchmark "Isabel" / Work Capacity

2011-08-20T13:17:00.000-07:00

A. "Isabel"
For time:
30 Snatches

B. 5 RFT:
Run 200m
30 Box Jumps (24)
10 Toes to Bar

A. 2:04 (PR)
B. 10:45

Strength / DE / Work Capacity

2011-08-19T15:15:00.000-07:00

A. Bench Press 5-3-1+
B. Dynamic Effort Back Squat 10x3 @ 50% (2 red, 1 blue, 2x Knot) 1:00 recoveries
C. 3 Rounds: (wearing 20# vest)
30 Wall Ball (20)
15 Pull Ups
15 Ring Dips

A. 195 x 13
B. 135#
C. 1:55, 2:11, 2:45

Rest Day

2011-08-18T15:15:00.000-07:00

Work Capacity

2011-08-17T15:03:00.000-07:00

A. 50-40-30-20-10
Double Unders (unbroken)
10 Burpees after each set of Double Unders

B. For Time:
50 DB Thrusters (2x 40#)
40 Box Jump Overs (24)
75 Double Unders

C. Hold a 1:40 split for max meters on C2 erg (If split goes over 1:40 for 5 seconds or more, workout is finished)

A. 3:24
B. 6:31
C. 449

Strength / Work Capacity

2011-08-16T17:31:00.000-07:00

A. Press 5-3-1+

B. Deadlift 5-3-1+

C. 3 sets of Max rep unbroken HSPU

D. 10-1 Ladder for time:

HSPU

Strict Pull Up

KB Swing (70)

A. 132# x 9

B. 380# x 9

C. 13, 12, 10

D. 10:56

Strength / Work Capacity

2011-08-15T17:30:00.000-07:00

A. Power Clean 3-3-3-3-3

B. Back Squat 5-3-1+

C. AMRAP 12:00

Unbroken Front Squat Ladder 1-3 @ 60% 1RM

A. 250#

B. 282 x 10

C. 12 + 3

Rest Day

2011-08-14T13:01:00.000-07:00

rest

Work Capacity

2011-08-13T12:59:00.000-07:00

A. AMRAP 15:00

3 L Pull Ups

6 Pistols

9 Toes to Bar

B. AMRAP 10:00

60 Bar Facing Burpees

30 Deadlifts 225#

30 Handstand Push Ups

C. AMRAP 5:00

Double Unders

A. 10 + 15

B. 116

C. 249

Strength / Work Capacity

2011-08-12T12:56:00.000-07:00

A. Bench 3-3-3+
B. Dynamic Back Squats 12x2 @60% 3 bands 1:00 rest bw
C. Do 1 muscle up and 5 Ring Dips x3 without coming off the rings. x4 Rounds
Rest 2:00 bw rounds
D. 3 RFT
30 Pushups
20 OHS (95)
30 KBS (Red)
A. 185 x 10
B. 195#
C. Failed set 3 round 4
D. 13:30

Rest Day

2011-08-11T12:56:00.000-07:00

rest

Work Capacity

2011-08-10T12:54:00.000-07:00

A. 8-6-4-2

Power Clean @ 205#

Muscle Ups

B. 5 RFT:

10 Box Jumps @ 38"

20 Unbroken Wall Ball @ 20#

40 Unbroken Double Unders

A. 4:30

B. 12:24

Strength / Work Capacity

2011-08-09T17:40:00.001-07:00

A. Shoulder Press 3-3-3+

B. Deadlift 3-3-3+

C. 7 RFT:

1 Rope Climb (legless, 15ft.)

7 Push Jerks @ 155#

Run 200m

A. 125 x 10

B. 360 x 10

C. 12:44

Strength / Work Capacity

2011-08-08T15:55:00.000-07:00

A. Back Squat 3-3-3+

B. Every Minute on the Minute 10x Unbroken Pull Ups (10 minutes)

C. 3 RFT:

10 OHS @ 135#

30 Double Unders

A. 270 x 15

B. Completed

C. 2:49

Rest Day

2011-08-07T15:55:00.000-07:00

Strength / Work Capacity

2011-08-06T15:52:00.000-07:00

A. Dynamic Effort Back Squat 12 x 2 @ 55% 3x bands

B. 10:00 1RM Hang Squat Snatch

C. 10:00 AMRAP (1-5 Ladder) Hang Squat Snatch @ 115#

A. 175#

B. 170#

C. 3 + 6

Strength / Endurance

2011-08-05T15:49:00.000-07:00

A. Bench Press 5-5-5+

B. 1RM Power Clean

C. 45:00 AMRAP

Run 400m

20 Burpees

30 KB Swings (53)

A. 175 x 12 reps

B. 265#

C. 7 + 400m + 20 burpees

Rest Day

2011-08-04T15:52:00.000-07:00

Work Capacity

2011-08-03T15:45:00.000-07:00

‎5 Rounds at 90%. Goal is all sets same time and effort. Want to establish control over the workouts and understand how much you have to give.

35 Double Unders
15 Pullups
10 Burpees
15 Box Jumps
35 Double Unders

Rest 3:00 bw rounds

1) 1:58

2) 1:57

3) 1:55

4) 1:52

5) 1:50

Strength / Work Capacity / Stamina

2011-08-02T15:18:00.000-07:00

A. Press 5-5-5+

B. Deadlift 5-5-5+

C. 5 RFT:

5 Power Cleans @ 205#

5 Push Press @ 165#

Rest 10:00

D. AMRAP 10:00

1 Rope Climb, 15ft.

8 HSPU

10 Toes to Bar

A. 120 x 10

B. 340 x 14

C. 6:52

D. 5 + 6

Strength / Work Capacity

2011-08-01T17:08:00.000-07:00

Cycle #2 of 5-3-1

A. Back Squat 5-5-5+

B1. Strict Pull Up (C2B) 4 x 7

Rest 1:00

B2. Front Squat 4 x 10 @ 60%

Rest 2:00

C. NLI Qualifier C

"SSST"

AMRAP 10:00

KB Snatch @ 53#

Rest 4:00

1 Attempt at AMRAP Sec. L-Sit

A. 255 x 11 reps

B. RX, 185#

C. 149 reps, 32 sec.

Update

2011-08-01T17:06:00.000-07:00

I forgot to log my training the past few weeks.

PRs.

Pull Ups: 52

Front Squat: 300#

Strength

2011-07-18T16:40:00.000-07:00

A1. Back Squat 5-3-1+

Rest :30

A2. Strict Chins 5-3-1+

Rest 2:00

B. AMRAP Strict Chins x 3 sets

C. Bulgarian Split Squat x 4 sets (7-9) reps

A. 275 x 10, 40# x 8

B. 13-9-10

C. 160# x 9 ea.

Rest Day

2011-07-17T16:40:00.000-07:00

Work Capacity

2011-07-16T16:39:00.000-07:00

AMRAP 20
2 Muscle Ups
4 Tire Jumps (2 tires stacked, about 40" total)
8 Power Clean (155)

12 + 1

Strength / DE / Work Capacity

2011-07-15T16:33:00.000-07:00

A. Bench Press 3-3-3+
B. DE Front Squat (Dynamic Effort) 12x2 @50% of 1RM with Exactly :45 rest bw sets.
C. 5 RFT
-10x Push Press (135/95)
-10x Front Squat (135/95)
-30x Double Unders
10x Burpees
Rest 3:00 after each round

A. 142, 162, 182 x 12

B. 12x2 @ 145#

C. 1:19, 1:24, 1:20, 1:37, 1:35

Strength / Work Capacity

2011-07-12T17:28:00.000-07:00

A. Bench Press 5-5-5+
B. Push Press 7-9 reps x 3 sets

A. 170# x 12 reps
B. 135 - 145 - 155

C. 30-20-10 rep rounds for time of:
HSPU
Box Jump, 24"
200m Walking Lunge after each set

Time: 28:50

Strength

2011-07-11T17:17:00.000-07:00

A1. Back Squat 3-3-3+
Rest :10
A2. Chins 3-3-3+
Rest 2:00

A1. BS 260 x 12
A2. 13 @ 0#

B1. Front Squat 10 reps x 5 sets @ 60%
Rest :10
B2. Pull Ups 15-20 reps unbroken x 5
Rest 3:00

B1. Unbroken each set
B2. 20 reps every set completed

Rest Day

2011-07-10T17:17:00.000-07:00

rest

Team Competition "Tri County Shakedown"

2011-07-09T17:13:00.000-07:00

WOD #1 “Walker Texas Ranger” – 20min Cutoff
4 Rope Climbs
200 Wall Ball Shots (20#/15#)
40 Muscle-Ups
200 Kettle Bell Swings (70#/53#)
4 Rope Climbs

WOD #2 “Denis Leary” -17min Cut Off
2 Clean & Jerks (145#/105#)
50 Double-Unders
4 Clean & Jerks (145#/105#)
50 Double-Unders
6 Clean & Jerks (145#/105#)
50 Double-Unders
8 Clean & Jerks (145#/105#)
50 Double-Unders
10 Clean & Jerks (145#/105#)
50 Double-Unders

Floater “Skid Mark” 7min Cut Off
Accumulate a team total 1 rep max dead lift.

Team WOD Gear 1: Finishes 2nd Overall!

Rest Day

2011-07-08T17:13:00.000-07:00

rest

Rest Day

2011-07-07T17:12:00.000-07:00