10 Minute Squat Test

Setting Jump Rope Length

I just recently purchased a Revolution Rx jump rope from Again Faster and need to cut the ginormous cable it came with but I've always just eyeballed it in the past. I found this video explaining the measuring points. I need to make a trip to the store today to buy some wirecutters/crimpers. 

6.18.12 - "HAMMER"

-5 rounds for time of:

-5 power cleans (135/95)

-10 front squats

-5 jerks

-20 pullups

 *rest 90 seconds between each round. Score is based on each round for time. 


U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. 

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

6.16.12 - Two a Day

WOD #1

-16 lateral box jump burpees (24)

-16 squat clean thrusters (135/95)

-16 chest to bar pullups

-16 hspu

-16 chest to bar pullups

-16 squat clean thrusters

-16 lateral box jump burpees

CLASH COMPETITORS WOD #2

rest a minimum of 2hrs, then;

Every 4 minutes for 4 rounds complete:

-100m run

-15 pushups (games standard)

-2 ground to overhead (155/115)

-15 ring dips

-100m run

-15 pushups (games standard)

-2 ground to overhead

-AMRAP ring dips

*score is determined by the total number of ring dips completed during the AMRAP portion. NO rest time between rounds.

WOD#1 Result: 21:58

WOD#2 Result: 7

6.15.12 - Snatch complex

5 rounds

(1 round = 3 reps of the following complex:  snatch grip deadlift, hang power snatch, squat snatch)

*cannot ditch bar during each round of 3 reps

** work up to the heaviest weight possible

75-95-115-135-155x2(f)

6.13.12 - 8 Minute AMRAP

8 minute AMRAP:

-5 hang squat clean (115/75)

-5 toes to bar

WOD Results: 9 rds + 2 reps

6.12.12 - "NUTTS"

For Time:

-10 hspu

-15 deadlifts (250/175)

-25 box jumps

-50 pullups

-100 wall balls

-200 double unders

-400m run (carrying 45lb plate)

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.


He is survived by his parents, Richard and Ethel Jane Nuttall.

WOD Results: 28:07

06.11.12 - OHS (Overhead squat)

3-3-3-3-3

*from the rack

75 -95-115-135-155-(f)175x2

6.9.12 - Randy

For Time:

- 75 Power Snatches @ 75lbs

WOD Results 5:14

4.21.12 - "GRACE"

-30 clean & jerks (135/95)

WOD Results: 3:29

This is from April 21, 2012 but I didn't log it back then and this is one of the benchmarks I'm trying to improve so that why it's out of order.

6.6.12 - Chipper

WOD #1 at 5:30 a.m.

For Time:

-400m run

-100 double unders

-75 squats

-50 pushups (games standard)

-25 kb swings (1.5/1)

-50 pushups

-75 squats

-100 double unders

-400m run

WOD Results: 19:35

WOD #2 at 6:00 p.m.

Back Squat:
1X8 @ 75%,
1X5 @ 80%
1X5 @ 85%,
1X3 @ 90%,
1X3 @ 95%
- rest 1:00-2:00 between sets.

WOD Results: See picture. That was a tough wod. Maybe I should have stuck to the programming instead of taking one part of it and merging it with C3's programming.

6.5.12 - Clean & Jerk

I ended up doing two wods yesterday, that wasn't my intent but I felt good so I thought why not.

WOD #1

Jerk*

3-3-2-2-1-1-1

*from the rack

PR 95-135-155-175--185-195-205 using the push jerk.

WOD #2
15 minutes to establish a 1RM Clean & Jerk.

-then-

3 rounds for time of:

Run 400m
7 Clean & Jerks @ 70% (of above)

I only got to 185 in 15 minutes.

I used slightly more than 70% for the WOD.

My timer malfunctioned so it was somewhere in the 12 minute range at 135.

6.2.12 - Butterfly Pull Up

I basically learned the butterfly pull up on my own. I focused on the leg movement but that sort of made the learning curve harder because I was putting too much emphasis on the hip drive. I think I will reboot and try this method. It seems easier to learn and is more fluid. By easier to learn I mean it takes the legs out of the thought process.

5.31.12 - "Tabata Thursday"

8 alternating tabata rounds of each:

-knees to elbows

-double unders

WOD results: 5/20

The score is determined by the least number of reps in any round. Therefore, my lowest round was 5 knees to elbow and 20 double unders.

5.30.12 - 3 POS Clean Max & Backsquat

3 Pos. Clean Max

Backsquat

3-3-3-3-3

WOD Results: My goal is to work on my olympic lifts at least 3 times a week. Attending the Crossfit Oly Trainer course opened my eyes to some key movements that need to be integrated into my training. 1) loading the hamstrings between the first and the second pulls and 2) that the 1st pull is extremely challenging. Coach B said anyone can snatch (clean) from the hang, but going from the floor to the hang is the hardest thing to teach.

3 Pos. Clean Max = 155. I attempted 175 and got through 2 of the 3 positions. I think the high hang is just intimidating mentally so might have failed the lift before I started.

After listening to the Paleo Solutions Podcast yesterday for most of the day I came across a segment about percentage lifts. The show if you haven't heard it is hosted by Robb Wolf  and Greg Everett of Catalyst Athletics. The long and the short of it is they believe that you shouldn't try to go to max effort on percentage lifts. This includes 5x5s, 3x5s or whatever rep schedule you are using. They were very adamant that you should always leave something in the tank. This will help you avoid injury and not be so sore as to derail your training. Food for thought at least.

Backsquat: 245x3

5.29.12 - Power Snatch + Ring Dips

12min AMRAP:

-6 hang power snatch (75/55)

-12 ring dips

WOD Results: RX: 9 rounds + 10 reps. The power snatch turned into a muscle snatch as I did not get tired at all during that portion. My ring dips are still weak due to my shoulder injury but there was no pain so that was a plus. I used the kipping ring dip for the entire wod. I really need to get that ring dip strength back. My goal is to do 10 strict ring dips every day.

5.25.12 - Snatch + DUs

Spend 15min. to obtain a heavy 1rep snatch, then use 80% for:

Every minute on the minute for 10min:

-20 double unders

-1 snatch (80%)

WOD Results: I was happy with a one rep max at 155. I reached it in 15 minutes as opposed to a 30 or 45 min one rep max day. So I need to get their faster next time so I can try heavier snatches.

For the WOD I used 125. As the WOD went on my double unders got better. 125 was doable. I completed all the reps until minute 10 I failed on the last snatch. I think that was more mental than physical.

5.23.12 - Max Box Jump

Max box jump, then:

3 rounds for time of:

-21 reps of wall balls (20/14)
-21 reps of toes to bar

WOD Results:

42" Box Jump and 9:57 wod time

5.22.12 - "COE"

10 rounds:

-10 thrusters (95/65)

-10 ring pushups

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

5.21.12 - Squat Clean

3-3-2-1-1-1

Squat Clean @ 220lbs

5.17.12 - "DT"

5 rounds:

-12 deadlift (155/115)

-9 hang power clean

-6 push jerk

5.15.12 "Crossfit Total"

Spend 15 minutes on each movement to obtain a 1 rep max:

-Backsquat 1RM

-Press 1RM

-Deadlift 1RM

4.25.12 - Split Jerk

3-3-2-1-1-1

*from the rack

Tuesday, April 24, 2012

Workout of the Day (WOD):

"MURPH"

-run 1 mile

-100 pullups

-200 pushups

-300 squats

-run 1 mile

*You may partition the pullups, pushups, squats however you choose. Ex: 10 sets of 10 pullups, 20 pushups, 30 squats.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Results:


Time: 48:36

Comments:  I didn't come close to my previous PR of  39:12 but I am coming off a shoulder injury. So I need to give myself a break for performing poorly but I don't like to go backwards.  I was able to complete 200 push ups with no pain so that's a huge milestone. Now that things are looking good I am going to concentrate on good positioning and proper technique to insure that I minimize my risk of re-injury.