2/15/11
21-15-9 for time:
Ring dip
Deadlift 135#
-1:56
Could've gone a little heavier. Ha!
2/17/11
Hang power clean 5-5-5-5-5
Close-grip bench press 5-4-3-2-1
Kettlebell swing 5x15
Ring pushup 5x max reps
95, 135, 155, 170, 185# in the HPC. 155x5, 165x4, 175x3, 195x2, 205x1 in the bench. 70# unbroken KBS, all 5 sets. Ring pushups (1st time with these) went 21, 20, 19, 17, 17.
2/19/11
Every minute for 100 minutes:
1 Burpee-pullup
1 Handstand pushup
We may or may not have consumed a shot of beer every minute as well.
2/22/11
Back squat 3-5-7
Standing press 3-5-7
GHD situp 3x15
Trying out a new rep scheme I stole from Jeff Martin of CrossFit Brand X. The man knows a lot about getting people strong. And it was NOT easy. A real mental grind. So, I'll definitely be using this in the future. Hit 290x3, 275x5, and 260x7 in the back squat and 145x3, 130x5, and 115x7 in the press. The 7s were just a pukefest. I wanted out from underneath that bar soooooo bad. I think the percentages I used for the 5s and 7s in the squat were a bit ambitious, while the ones I used for the press were just right. I'll tweak this a bit next week.
Metcon at the Clubhouse later
J
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