Day 31

Squat 3x5 180lb
Press 3x5 90lb

WOD

Bear complex 7 reps for 4 rounds heaviest load as possible

I only completed 1 round plus 4 reps. By the end of it my shoulder was killing me so I stopped. We also did the Memorial Day Murph as a family. I ran the beginning and ending miles. Dad, Bro, Sissy, and the son participated.

Day 30

1x5 Dead-lift at 215 lb
3x5 Squat at 175 lb
3x5 power clean at 130 lb

Day 29

3x5 bench press at 135lb

Still working on my bench press technique before increasing the weight.

Day 28

Press 3x5 at 87.5 lb

WOD

21, 15, 9 reps of:
Squat 135 lbs
Ring Dips

Scaled the ring dips by using a band to hold the rings together.

Day 27

3x5 power clean at 127.5 lb

WOD

7 rounds of

max rep HSPU
15 Hollow rocks

I just did 4 rounds of the WOD. Jesse was in the garage with me so I was a little distracted. Plus I suck at Hollow rocks. Just another thing for me to work on.

Day 26

3x5 squat @ 175lb
50 evil wheels

Day 25

1x5 Dead-lift at 205 lb

~ 2 mile run with BOB Stroller

I had a fun time with this workout. My son hung out with me as I lifted and I pushed him while I ran. The run was a lot harder than I expected but that's probably attributed to the fact that I did the dead-lift right before, had never ran with a BOB stroller, and hadn't ran in a while. I'm going to start adding more cardio stuff to get my endurance back up.

Day 24

3x5 Squat at 170 lb
3x5 Press at 85 lb

Still felt week on the press despite the reset. I need to get my shoulder checked out.

Day 23

3x5 Squat at 195 lb
3x5 Press at 92.5 lb

Completed both sets but felt like the form was really suffering for both. Going to reset both movements next week.

Day 22

1x5 Dead-lift at 195 lb


WOD

“KLEPTO”

COMPLETE 4 ROUNDS FOR TIME:

27 BOX JUMPS 24/20″
20 BURPEES
11 SQUAT CLEANS 115 LBS.

~27 minutes

Day 21

3x5 Squat at 190 lb
3x5 Press at 90 lb

Took a week off from being sick still felt pretty good with both movements.

Day 20

5x3 power cleans at 125lb

Need to focus on delaying my pull. It was pointed out that I was pulling too early.


WOD
 COMPLETE FOR TIME:

10 SHOULDER PRESSES
15 OVERHEAD SQUATS
20 PUSH PRESSES
25 FRONT SQUATS
30 PUSH JERKS
35 BACK SQUATS

Did this at 75lb. I also need to work on my metcons as my endurance is pretty crappy right now. Didn't hit my goal of 10 minutes.

Day 19

5 rounds
3 Bench Press at 135 lb
5 Ballistic Pull Ups

Squats at 185lb

Day 18

1x5 Dead-lift at 185 lb
Strict Pull Ups 3 x max reps (7, 4, 4)

My body is still worn out from the 100 pull-ups on Sunday. I'm concerned with my dead-lift form so I may have to go to the box or record myself next week to make sure I'm doing this lift with proper form.

Day 17

3x5 Squat at 180 lb
3x5 Press at 87.5 lb

Felt pretty strong with both movements.

Day 16

5x3 power cleans at 120lb

100 pull-ups

Day 15

3x5 Bench Press at 155 lb - failed last round, only finished 3. My Bench Press form needs work. I need to push from the heels more so I'm going to go ahead and reset.
Rings Isometric Hold at Top 3 x max time (30sec, 30sec, 25sec) - Did these after muscle ups so my arms were a little fatigued

Complete 5 rounds:
1 Max Height Box Jump - the max height I got to was 30" + 2 x 45lb + 2 x 25lb bumpers
3 Squats at 175lb

5x2 muscle ups

Day 14

1x5 Dead-lift at 175 lb
Strict Pull Ups 3 x max reps (12, 4, 4)

Doing less pull ups. May have to do with overall fatigue and nutrition.

Day 13

3x5 Squat at 170 lb

3x5 Press at 85 lb

3 rounds of

Max Rep Plyo Push Ups (15, 8, 8)

Striders

Day 12

3x5 Bench Press at 150 lb
3x5 Squat at 165 lb
2 mile run

Day 11

13.5


4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

Totaled 43 reps beating my score from last year. I think if I tried this again on Sunday I could get back on the pull up bar.

Day 10

1x5 Dead-lift at 165 lb
3 rounds of max rep strict pull-ups 13, 5, 3

Day 9

3x5 Press at 82.5 lb
3x5 Squat at 160 lb

1.8 mile run

Day 8

3x5 Clean at 115 lb
3 rounds of max rep strict chins-ups. Total 22

Day 7

13.4


7 minute AMRAP at 135 lb of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
etc

Made it to the set of 9 Toes-to-bar. 135 lb is still a heavy weight rather than a moderate weight for me and my toes-to-bars seem to fall apart when I do them in combination with something else. They are coming along though! 29 reps total which was 1 short from my goal. Might have to try this again on my birthday.

Day 6

3x5 Bench Press at 145 lb
3x5 Squat at 155 lb
1 mile run

Day 5

1x5 Dead-lift at 165 lb
3 rounds of max rep strict pull-ups 13, 5, 4

Day 4

Those wall balls last week killed my legs. I took one of my coaches advice and took a couple of days off to recover. I'm not exactly a young guy anymore despite me constantly telling myself otherwise. I did do a full day of cornhole with the friends on Saturday so it isn't like I've been sitting on my butt the entire time.

3x5 Press at 80 lbs
3x5 Squat at 145 lbs
1.5 mile run

Day 3

Crossfit Open Workout 13.3 http://games.crossfit.com/workouts/the-open#tabs-3

Score:118 wall balls

It was an improvement from last year despite being out of shape. I actually ended up doing all 150 (Karen) with a time of 17:50

Day 2

1x5 Dead-lift at 155 lbs
3 rounds of max rep strict pull-ups 12, 5, 3

10 Minutes of Double Under work:
Max consecutive double unders in single, single, double: 7
Max consecutive double unders: 5

Day 1

Day 1 of the crossfit football amateur training (http://journal.crossfit.com/2012/06/cffootball-amateurprogression.tpl). My goal is to be top 35% at next years open and top 15% in my next tri/race. I'm trying to find the perfect balance between power, speed, and endurance. 3x5 Press at 75 lbs 3x5 Squat at 135 lbs 4x ~250m Run

I'm...

I'm surprised how I had the hardest time taking an ice bath yesterday. I'm down at the fact that all the training I put in several years ago has dwindled down to nothing. I'm ashamed that my wife thinks I'm not happy sometimes and sometimes I loose my cool with my kids because I'm not as mentally strong as I could be. I'm determined to be consistent, to get strong mentally and physically, and to be competitive again. I'm back!