080228

080228
wu: 10 min run, cfwu(12)x3

WOD
7 rounds
10 65# sumo-deadlift high-pull
10 dips

16:31

i should learn to kip, because the dips slowed me down. i also forgot to apply 3:1 ratio for subbing regular dips for ring dips. but honestly, there is no way i can do 200 dips in one day right now.
including the warm up, i did a total of 106 dips though!
i should start working on ring dips.

080227

080227
wu: 10 min run, 10x3-ohsq, pull, sit, dip

WOD
Deadlift
45#-155#

175#x5

Weighted pull up
kippingx5
10#x4
10#x4
10#x4
10#x4

Knees to elbowsx10
ktex10
ktex10

080224-080225

080225
wu: 10 min run, 10x3-ohsq, pull, sit, dip

WOD
4 rounds
400m run
50 squats

14:56

400m runs done on 100m indoor track.
this workout looks so easy on paper, but it was one of the hardest workout i've done recently.


080224
wu: 10 min run, cfwu(10)x1

WOD
Bench press
45#-85#

105#x5
105#x4
105#x3
105#x3

next time, 105#x4x4

1 round:
800m run
30 50# db swings
30 pull ups

11:12

i was trying a combo of lift + met con, but i didn't like it. maybe if i had done more than 1 round of met con, but i ran out of time (and energy). going back to doing lifting and met con on separate days.

080223

080223
wu: 10 min run, 10x3-ohsq, pull, sit, dip

WOD
Deadlift
45#-155#

175#x3
175#x3

Weighted pull up
kippingx5
10#x3
10#x3
10#x3
10#x3
10#x3

felt good to work out after inadvertently taking two days off.

080221

080221

wu: 10 min run, cfwu(10)x3

WOD
Hang squat clean
3-3-3-3-3-3-3

105#x3
105#x3
105#x3
105#x3
105#x3
105#x3
105#x3

I could have gone heavier, but was working on technique.

080216-080218

080218
wu: 10 min run, 10x3-ohsq, pull, sit, dip

WOD
Front squat 1-1-1-1-1-1-1-1-1-1

115-115-125-125-135-135-145(f)-135-135-135-140(PR)

First time with 1RM front squat


080217
wu: 10 min run, 10x3-ohsq, pull, sit, dip

WOD
Press
80x3
80x2 (f on 3)
80x2
80x2
80x2
80x2

"Annie"
50-40-30-20-10 reps of
double under jump rope
sit up (feet anchored to 35# dbs)

8:36 (PR by 4 minutes)

double unders were unbroken for sets 40, 30, 20, 10.



080216
wu: 400m run

WOD
5k run (done on an outdoor track)

25:16

not great, but i'm no longer a cross country runner =p
Andrew and I found a tire by the track so we did some tire flips for time.

tire flipsx5-33 seconds
tire flipsx5-28 seconds
tire flipsx5-26 seconds

STRENGTH GOALS

i guess it's kind of like a belated new year's resolution.
this month, i realized that i don't have any particular fitness goal despite the fact i keep chugging along with my routine.
so, to keep motivated and maybe work a little harder in the gym, i've set some goals for 2008.

Deadlift-
current 170#(5 reps)
Goal 200#(1 rep)

Squat-
current 140#(5 reps)
goal 175#(1 rep)

Bench press-
current 105#(5 reps)
goal 130#(1 rep)

Clean-
current 125#(1 rep)-previously 95#
goal 125# (achieved a few days ago, need to set a higher goal)

Press-
current 75#(5 reps)
goal 95#(1 rep)

Overhead squat-
current 70#(4 reps)
goal 90#(1 rep)

Front squat-
current 115#(5 reps)
goal 145#(1 rep)

pull up-
current 25
goal 30

dip-
current 10
goal 15

handstand push up-
current 5
goal 10

muscle up-
current 0
goal 1

080213

080213
wu: 10 min run, cfwu(10)x3

WOD
"Randy"

55# power snatch, 75 reps

22:03

This was my first time doing snatches. I was working on form and i definitely got to practice in this workout!

080212

080212
wu: 10 min run, 10x2-ohsq, pull, sit, dip

WOD

25 walking lunges,
20 pull ups,
50 20' box jumps,
20 double unders,
25 dips,
20 knees to elbows,
30 50# db swings,
30 sit ups,
20 35# db hang power cleans,
25 back extensions,
30 20# thrusters,
45 pull ups

38:46

the hardest was the cleans, easiest was the double unders.

080207-080211

080211
wu: 10 min run, cfwu(10)x3

WOD
Deadlift
45#-155#

170#x5

Weighted pull ups
kippingx5
7.5#x5
7.5#x5
7.5#x5


080209
wu: 10 min run, cfwu(10)x3

WOD (off loading)
Cleans
45#x5
65#x5
85#2
95#x1 (f on 2)
95#x2
105#x1
105#x1
115#x1
125#x1 PR

i've never tried 1 RM before, but i've never tried cleaning more than 95# before.



080207 (off loading)
10 min run, cfwu(10)x5 (minus bext)

500m row, 2:09 damper setting at 5

080202-080206

080206
wu: 10 min run, cfwu(10)x4

wod (off load day)
alternated L-pull ups and handstand push ups (hspu)
for total of 20 reps for L-pull and 12 reps for hspu

080204
wu: 10 min run, cfwu(10)x3

WOD
Squat
45#-135#

140#x5
145#x5 (accidently put extra 5# on bar)
140#x5

Press
30#-65#

75#x5
75#x5
75#x5

ready to move up to 80#!!


080203
rest day. went on a nice 70 min walk in a park with Andrew


080202
wu: 10 min run, 10x3--ohsq, pull, sit, dip

WOD
"Tabata something else"

pull up 8/6/6/6/6/6/6/6
push up 8/8/8/8/8/7/7/7
sit up 11/11/11/10/10/9/9/9
squat 15/15/16/16/16/16/16/16

Total: 317