Friday 2-11-11

TGIF!
feeling better today so got up and decided to try to get something done!!

warm-up
run 2 miles
16:30
nice easy pace. felt good to let the legs spin a bit.
get a little sweat going and flush out some of the yuck...

bear complex
5 reps per round
45
65
85
105
125

felt pretty good here.
worked in a little mobility plyo in between sets.
worked up to 125 which was heavy but not overly so. definitely feel i could handle some heavier loads on this. will see next time it comes up what kind of weight i can put on the bar.

Backsquat
7x135
5x225
3x275
1-1-1-1-1-1-1
295
305
315
325-f
325-f

stopped there. really close on 325 really close. argh!
315 was solid and deep. good form.
happy with this. considering my squat is still a work in progress i am very pleased.
when i reset my squat in the fall it was under 200. having to get deep makes all the difference.

Deadlift
7x135
5x225
3x255
1-1-1-1-1-1-1
275
295
305
315
335
350-f
345-f

wanted 350 bad! and its close. 335 was solid form and a good pull.
having just finished the squats i was happy with this. good solid effort and considering how crappy my deadlift felt on monday this is huge.

had missed the 1 rep max tests this week as i was under the weather so figured i would throw it down crossfit total style this am.
ran out of time for the press so will have to test that over the weekend.
pressed 175 for 3 last weekend so we'll see what kind of numbers i can put up for 1

315+335=650 hope to add a 190 press maybe....

good progress all things considered. time to refocus and retool.

peace!

Saturday Totally!

Crossfit total!
rolled over and checked the mainsite to find this little gem! so may shades of awesome!

warm up
run 1 mile
1/4 jog 1/2 fast 1/4 jog
just to wake up a little bit and get the blood flowing

strength warm up
20 burpees
figured i would do something a little different and with the total i could warm up on the squats etc.. so need to work on my burpees. these were good with nice high jumps

crossfit total
back squat 1 rep
press 1 rep
deadlift 1 rep

you have 3 attempts to lift max weight in the above exercises. warm up appropriately and then go for it!

back squat
warmed up with
10x45
10x135
8x225
6x275
305
315
**325**
had no spotter. got 325 pretty easy. wanted more but didn't want to fail and have to drop the bar. definitely have a little more in this!

press
10x45
8x95
4x135
155
175(f)
165
**170**
went for the 175 too soon. stepped back down and got the 165 pretty easy so went for 170.
new PR!! very happy about this! want bodyweight on this lift and making good progress!

deadlift
10x135
10x225
6x275
305
**315**
325(f)
320(f)
really wanted to get 325. got it up but couldnt get it over my knees. argh! think its really about form here. need to focus on keeping better form. definitely have to work on this. want to get 2x bodyweight. happy though as strength work on this has been minimal

cash out
10x135
10x135
working on form

810 total!
5lbs over the last attempt that i logged. press was excellent. up from 155. interesting to see what a little work in that department can do. have more in the squat and need to focus some attention on the deadlift. definitely want to do a strength bias this fall/early winter.

CFT Tuesday

i had figured we were getting a heavy wod today. saw the writing on the wall after the 5k.
good old cross fit total. i really enjoy this. so was psyched when i saw it.
up and out into the snow this am. argh. oh well. guess it still is winter.

warm up
run 1/2 mile
just to get the body awake

strength warm up
3 rounds unbroken
10 push ups
10 air squats
sort of a speed set to get the muscles ready.

did some warm up sets on the squat to get into the game. won't list them all here. no big deal.
squat
max attempts
1-295
1-315
1-335
blasted the 315 and pushed the 335 pretty good. felt great and set a new pr!

shoulder press
again a few warm up sets
1-135
1-155
1-165 fail
couldn't get 165. the 155 was a true press though. no push so happy with that. last time i used more of a push press so truer number here today

deadlift
pretty loose and warmed up already. couple sets to build into the heavys
1-295
1-315
1-335 fail
actually didn't realize i added 10's instead of 5's. oops
could have gotten 325 i'm sure. couldnt get 335 past the knees. 315 cruised up though.

805 on the day.
happy with this.
couple new pr's in lifts that i want to get stronger and a solid shoulder press. need to work on the shoulder strength but that has always been a weak link.

good times!
much better mental attitude today.

peace

Totally different

so mainsite rest day. no rest for the wicked though. the running wod's felt good the last couple of days so i figured i would hit some iron this am.
i missed the new style total last week while traveling so figured i would make it up.
need to work on some of these skills and figured this is as good a way as any. wanted to sort of set a benchmark for the clean and overhead squat as well.

treadmill warmup
1/4
3/4
kept it short. just to get the heart rate up and the blood flowing

strength warm up
3 rounds
10 dip
10 pull ups
10 air squats
same drill here. just wanted to get the blood flowing.

total.
cleans
these were full squat cleans
10x45
10x95
8x115
6x135
4x155
1x175 fail
1x165
couldn't get under the 175. should have tried it again after the 165 but i think i may have done a few to many reps leading up to this. live and learn. need faster elbows when the weight gets heavier.

overhead squat
threw this in next as i had to wait on a bench.
10x45
10x75
8x95
6x115
4x135
1x155 fail
lost the 155 while pushing it overhead. dropped the bar behind me and freaked me out a little. called it there as my confidence was shaken. i think i can easily get 155 but need to work my snatch balance to get the bar overhead. little bummed by this.

bench press
was running short on time here and was pretty well warm so moved through these fairly quickly
10x135
8x185
4x225
1x245
1x245
the second 245 was a little sluggish. had a spot but just to watch bar. dont think i would have gotten 255 today but i have it in me i'm sure.

all in all this was what i was looking for today. go heavy and see where the breaking point is. rumor has it we are getting a true powerlifting room at the gym. if so i will be focusing harder on some of these lifts.

chilly again today. supposedly big snow this weekend so expect shoveling repeats and snowblower 400m sets!

peace!