Crossfit Log

[mellowmarshall]

Strength: Bench Press, strict loaded chins
5 x 8 @ 135lb
2 x 5 w/20lb vest << harder than I expected, didn't want to have to kip
3 x 5 BW

WOD 15-12-9 of:
Back squat @ 185lb
KB swings @ 24kg

7:24

This workout was made for me! Most of the competitive crew will be above this I'm sure, but among the people who've been doing this 3-6 months my time was great.
Also, for some reason my squat warm-up sets of 185x3 felt much harder than the WOD sets (8-7, 5-5-2, 5-4).

[mellowmarshall]

Strength: Back Squat (recovery day)
10 x 165
8 x 185
6 x 215
4 x 235

Heavier weight just feels better. My current 1RM goal of 305 is probably lowballing what I can hit in maybe a month from now, I think I'm going to raise it to 3 plates.

WOD 10 min ladder (3, 6, 9, 12, etc) of:
Ring pullups
Decline pushups
+ Jump rope x 50
15+1

Tomorrow: work up to 1RM full clean for this cycle's baseline!

[mellowmarshall]

Strength: Clean
1 x 95
1 x 135
1 x 165
1 x 185
1 x 185
1 x 205
1 x 205

I was really hoping for 225, but hey this is the START of a cycle so it should all be up from here.

WOD 3 rounds for time:
1H KB jerk x 15/15 @ 20kg
Box jumps x 15 @ 24"
200m run
~15:30

Holy hell, those jerks were supposed to be with 24kg and that is WAY harder than I expected.

[mellowmarshall]

Strength: Bench press
5 @ 135
5 x 8 @ 145
missed the last 2 of set 5

WOD:
25 calorie row
DL x 35 @ 235lb
WB x 45 @ 20lb
Situps w/20lb ball x 55
19:35

Not my best performance ever, took me about 7 mins to get all the deadlifts. Then again, it's probably like 80% of my 1RM. Back is pretty wrecked.

BW: 168.5

[mellowmarshall]

Strength: Power Snatch, Overheat Squat
Alternating each minute for 10 mins: 3 x 95lbs

WOD 4 rounds for time:
400m run
12 T2B (scaled as strict knees to chest)
12 burpees
19:23

Back still wrecked from yesterday, everything was not awesome.

[mellowmarshall]

Strength: Hang clean and jerk
5 x 2 + 2 @ 75, 95, 105, 115, 115

WOD 5 rounds for time:
Hang clean x 6 @ 95lb
Box jump x 9
200m run
13:47

[mellowmarshall]

Strength: Bench (volume day!)

6 x 8 @ 145

Not up to pulling today, just rehabbing back.

DL
135 x 5 x 3
185 x 7
225 x 3

WG Pullups x 35

[mellowmarshall]

(Thursday: Meetings allll dayyyy)

Strength: Cleans 70%, 75%, 80%
2x2 @ 145
2x2 @ 155
2x2 @ 165

Back starting to recover, super-setted back extensions x10 w/pause in between sets to emphasize blood flow. Prob should have hit like 3 x 1 @ 90% but w/e, recovery is recovery.

WOD 3 RFT of:
Thrusters x 10 @ 95
single ring row x 15 (elevated feet)
400m run
15:41

[mellowmarshall]

My sleep schedule blows, and I missed squat day yesterday. Pretty sad about that.

Strength: Cleans
1x3 @ 135
2x2 @ 155
2x2 @ 165
4x1 @ 175

I missed twice on 175 before I got good catches. One too far forward, the other too far back. Catch stance is a bit wide too; I need to focus on catching in a low front squat position.

WOD Descending ladder 10, 9, 8 etc.
Front squat @ 55% (135)
Ring pushups
11:34

Ring pushups are hard as **** after a few rounds, had to scale back to regular. 55 squats and 55 pushups in 11.5 mins, not bad.

Edit: In other news, BW is down to 166.2 lbs. My goal was originally to cut to 160. I'm happy with the progress I've made so far, but given the amount of fat still covering up muscle I'm thinking 155 is a more optimal number to hit before bulking, if only for the FB mirror selfies.

[mellowmarshall]

Strength: Bench
5x5 @ 155
superset w/bent rows
5x8 @ 95

WOD 4 RFT of:
-75 jump ropes
-15 KB swing @ 55lb
-10 T2B
end w/800m run

18:53

Pretty atrocious time, I had to walk 2 parts of the 800m run. I finished the first two rounds under 5 minutes, took almost 8 minutes to finish the other two rounds, and nearly 6 minutes for the "run". Not my best performance.

[mellowmarshall]

Strength: Snatch
3x3 @ 75 (high hang snatch, low hang snatch, full snatch touch-and-go)
2x2 @ 85 hang snatch
6x1 @ 95 full snatch

WOD 3 RFT of
15 pow snatch @ 75
into 12 overhead squat
10 box jumps
13:13

[mellowmarshall]

Strength: Front squat and jerk
115, 125, 135, 145 x 3 + 1

Clean and jerk
155 x 2

WOD 5 rounds for time of:
Strict press x 8 @ 105
(BW) alternating pistols x 8
alternating grip pullups x 8 (wtf are those, you ask? shown below)

[mellowmarshall]

Strength:
EMOM 7 sets of 1 each: power clean, full clean, front squat @ 125

WOD 4 rounds:
Hang power clean x 8 @ 75lb into
Alternating BB lunge x 8/8 @ 75lb
Strict chins x 8

[mellowmarshall]

Strength: Bench
5 x 3 @ 195

Good bar speed, no spotted reps. This bench/clean cycle ends pretty soon and I'm pretty sure my gains won't be as high as I would have liked because I've been slacking. I'm guessing I can confidently hit 215 as a 1RM but that's only a 10lb increase over an "easy" 1RM at the beginning of the cycle. 225 or so help me god.

Sprint row 500m x 3 w/1 min recovery

[mellowmarshall]

Strength:
Press
5 @ 95, 105, 115
Push Press
5 @ 105, 115, 125
Push Jerk
5 x 1 @ 125


WOD
800m run
3 RFT w/double KB @ 16kg of:
-Swings x 20
-Sumo DL x 20
-Farmers walks x 100m
800m run

~26 mins?

I don't remember my time, but it was bad.

Post workout, did some form work on OH Squats.

3 @ 75
3 @ 85
2 @ 95
2x2 @ 105
2x2 @ 115
5 @ 85

Failed the 2nd rep of both sets @ 115, as the goal was both stability AND speed. 85 felt much more stable and easy on the backoff set though, so I'll continue to do remedial work on these until I get more satisfying numbers.

[mellowmarshall]

Strength: Squat
8 @ 185
8 @ 215
6 @ 230
6 @ 240

Good speed, good depth, 1-2 reps left on 240. This is based off an estimated 1RM of 295 which I think I can hit right now. We're not on a squat cycle but really, when are you ever "off" legs? 315 1RM by 8/2014 ought to be in reach if I push it.

WOD 10-15-20 of:
WB @ 20lb
Burpees
Box jumps @ 24"

My favorite...14:43 with a 15 minute time cap.

Post workout: sets of grip work throughout the day with CoC sport and 3x10 @ 20lb db curls.

[tangozero]

Nice log. I don't think crossfit gets a lot of love around here but it's interesting.

I work with a lot of guys that crossfit, but pretty much all of them have added some sort of progressive weight training program. The big complaint was that they were losing strength over time with crossfit vs their conventional barbell training.

Some of them do two-day-a week strength templates in addition to 3 days a week of hand picked crossfit workouts that don't interfere with their strength lifts. I do like the ring work and handstand push-up type exercises crossfit uses.

[mellowmarshall]

Our gym does some form of strength every day. Right now for the clean/bench cycle our split looks like so:

M - Squat
T - Clean
W - Push/pull
Th - Snatch
F - Clean
S - Bench
Su - ????

Something like that. We have "open" hours every day and particularly on the weekends, but I usually use those to work on skill movements b/c zero coordination. The biggest difference between this and doing SS solo is you rest 30-60 seconds between sets, not 3-5 minutes. It really challenges my endurance and that was lacking in my workouts before.

[mellowmarshall]

Strength: Clean and Jerk
2 x 2 @ 125
2 x 2 @ 135
2 x 1 @ 145
2 x 1 @ 155
1 x 1 @ 165

PR!!! Actually pretty easy. I'm still not splitting well, my back leg goes back but my front leg stays almost straight under the bar. I could have 100% hit 175 but I watched a video of me at 165 and was reminded how poor my form is.

WOD 3 RFT:
T2B x 15
KB swings x 25 @ 24kg
Jump rope x 100
14:15

I'm always amazed with how long it takes me and how tired I am to do relatively small amounts of work. For reference, the gurus were finishing in ~7 mins.

[mellowmarshall]

Strength: Bench
10 @ 145
8 @ 170
6 @ 185
3x3 @ 195

WOD 5 rft of:
200m run
10 goblet squat @ 32kg
5 pullups
10 elevated pushups
14:27

[mellowmarshall]

Strength: Snatch
8 x 95 - 115 increasing

Bad form, bad feels, bad weight....


WOD 16-12-8 of
-DL @ 205
-KB jerk @ 24kg
End w/625m row
11:10
...bad time.

Bad day.

[mellowmarshall]

Yayyyyyyyy heavy day!

Strength: Squat
235 x 6
255 x 4
275 x 3
285 x 2

WOD 4 RFT of :
DL x 2 @ 275
4 strict pullup
6 strict handstand pushup
5:45

Following this, I believe my 1RM back squat is around 300, and my deadlift about 315. Sad thing is, I intended to do 295 and 285 respectively, and didn't realize until I went to put the weights up I had grabbed 10lb bumpers instead of 15lb regular plates I had estimated my 1RM squat at 295 and was hoping to beat that today, now we'll never know...

Some planks, db curls, farmers walks, CoC gripper throughout the day.

Practiced double unders for 15 mins after work for the first time since I started XF. Was able to get ~5 consistently, and my longest streak was 9. I bet within a couple weeks I can go unbroken on them!

[mellowmarshall]

Strength: Clean
2x2 @ 155
2x2 @ 165
2x1 @ 175
2x1 @ 185

Not very clean. For some reason (mobility I think) my bottomed-out front squat position is tough to get into these days. Good news is, I can power clean 185 without much trouble.

WOD Crazy ass dual descending/ascending ladder:
20-15-10-5 front squat @ 135
5-10-15-20 burpees
100m run each set
16:33

I finished at least a minute behind everyone else, but only 3 people (myself included) actually went as programmed with 135lb front squats. Probably will still end up being a few minutes off the top guys, but honestly I'm just glad I finished under the 18 min cap.

[Mike0106]

Keep it up bud, ignore the haters, it isn't everyone's cup of tea. Before you know it you'll be the fittest you've ever been

[mellowmarshall]

Keep it up bud, ignore the haters, it isn't everyone's cup of tea. Before you know it you'll be the fittest you've ever been

Thanks man, I plan to! About 4.5 months in and I'm almost back to my Starting Strength levels, plus a whole bunch of sh*t I've never been able to do.


Strength: Clean & Jerk
7m EMOM of 2 Power Clean, 1 Clean, 1 Jerk @ 105

WOD 50-40-30-20-10 of
KB swings @ 24kg
Double unders
Twist (aka get fcked): interrupt on the minute to do 5 pushups
DNF 17:00 (-56)

17 min time cap, today was brutal. Those swings! And actually I can't do that many double unders yet so it was 2x singles for me.

[mellowmarshall]

Strength: Squat
2x5 @ 205
3x5 @ 235

These felt great today, I could have used more weight but it was only supposed to be 70%1RM. That would put my max at 335 which I think is a little ambitious, but 3 plates is in my near future.

WOD any way you want to in under 18 mins:
30 handstand pushups
60 hand-release pushups
90 bodyweight squats
120 double unders
DNF 18:00 (-11)
Shoulders got wrecked early, couldn't rep out 11 of the handstand pushups. Strange, if you look back to last week I did 24 *strict* hspu in under 6 mins without much trouble at all. Oh well.
Did about 20 double unders and had to switch to singles.

[mellowmarshall]

Strength: Clean 1RM

135x3
165x3
185x2
205x1
225x3

Facking cleans. 205 went up easy, first try so I was very confident about 225 but just didn't have any fast twitch left at the top. According to coach, I was pulling before I was fully extended. Darn.

Partner AMRAP 2m/2m
95lb thruster x 7
Pullup x 7
2+4
115lb thruster x 5
Chest-to-bar pullup x 5
1+7
135lb thruster x 3
Chest-to-bar pullup x 5
1+5

135lb thrusters, ow.

[mellowmarshall]

Strength: Bench 1RM
95x5
135x3
185x2
205x1
225x1
235x1

Yay for 225, less yay for doing bench 1RM the day after heavy thrusters. 235 stalled juuuuuuuuust barely below the breaking point, and I think it's possible with 2-3 days rest (but now we'll never know...)


WOD 4RFT
DL x 12 @ 185lb
Burpee box jump x 8
400m run
20:30

These just never get better.

[mellowmarshall]

Strength: Snatch

Nothing worth mentioning here.

WOD 3RFT of
25 situps
1m handstand hold
BB lunge x 10 @ 125
~13:30

[mellowmarshall]

Stress test for VO2 max - will post results later.
Also got DEXA body composition and found out I'm ~25% BF still >>> fat as phuk. Back to the rabbit food and lean meats, goodbye beer.

Strength: Baseline testing
Max 100%-of-your-bw-BB back squats in 2m: 21
Max handstand pushups: 13 ?!?!?!

EMOM 12 wall ball/8 burpees alternating

WOD 21-15-9
Hang power clean + overhead press @ 95lb
Box jumps

This was too much for me after a relatively active day, should not have tried to do RX weight...
DNF (-42)