Tuesday, September 29: Power cleans and row intervals

Power cleans
1. 129x3
2. 177x3
3. 199x3

Most I've ever done. The o-lift coaching apparently worked, tried to get the form right and the weight just popped right up. I could have done more too.

500m row intervals (damper 6, drag factor 120ish)
1. 1:29.9 (37 s/m)
2. 1:43.8 (23)
3. 1:43.6 (23)
4. 1:37.1 (32)

Rested three minutes between each interval. Total time of like 6:32, so that's good.

Monday, September 28: Squats, presses, chin ups

Squats, 5x3
1-5. 255

Presses, 5x3
1-5. 150

Chin ups
1. 7
2. 6
3. 5

Friday, September 25: Deadlifts and Sandbag/push up/sled drag

Deadlift, 5x1
1. 355
2. 355
3. 355
4. 360
5. 360

3 rnds of:
10 sandbag shoulders, 60 lbs
10 chest slapping push ups
100m 45 lb sled drag

Time: around 6:50

REALLY tiring

Thursday, September 24: Squat and ring dips

Squat, 5x3
1-5. 250

Ring dips
1. 7
2. 7
3. 4

Tuesday, September 22: Power cleans & push press/box jump

Power cleans, 3x3
1. 135
2. 145
3. 145

21-15-9
115 lb push press
24" box jump

Time: 5:21

Monday, September 21: Squat, chin ups, press

Started the CrossFit Wichita Falls program today.

Squats, 5x3
1-5. 250

Chin ups, 3 max sets
1. 7 2. 6 3. 5

Press, 5x3
1-5. 150

Saturday, September 19: Presses and truck push/sled drag run

Presses, 5x5
1. 145
2. 145
3. 150 (5th rep fail)
4. 145
5. 145

Truck push/sled drag/sprint shuttle run
1. 1:33
2. 1:36
3. 1:44

Times were way better than a few days earlier, obviously because a few days earlier I had done squats at lunchtime. The tire weighs 25lbs, so we were dragging 65 lbs.

Friday, September 18: Deadlifts and Row intervals

DL, 5x1

1. 353
2. 363
3. 368
4. 363
5. 353

Didn't plan on doing some pyramid kind of thing, weight just felt real heavy so I didn't push it.

500m row intervals
1. 1:30.5 37 s/m
2. 1:46.5 22 s/m
3. 1:43.6 23 s/m
4. 1:38.9 27 s/m

The first I went for a max time. Missed it by about a second. The second two I tried to keep it near 20 s/m, I think 1:43.6 is my fastest time for one of those efforts. The 4th interval I tried to row at 30 s/m to see what kind of time I would get. Lost the strokerate towards the end, ah well.

Wednesday, September 16: Squats and truck pushes/sled pulls

Squats 5x3
1. 245
2. 245
3. 245
4. 250
5. 255

About four hours later:

Truck push/sled drag/sprint
50m truck push, 50m sprint
50m sled drag (50 lbs), 50m sprint
50m sprint
1. 1:45
2. 1:47
3. 2:05

Holy crap that was tiring.

Tuesday, September 15: Row intervals

5 mins on, 5 off, 4 mins on, 4 off..... 1 min on

5 mins: 1437m/1:44 split, 33 s/m
4 mins: 1103m/1:48, 29
3 mins: 845/1:46, 29
2 mins: 567/1:45, 31
1 min: 298/1:40, 35

4250 total meters

Last time it was 3978 meters. Eh, improvement I guess.

Monday, September 14: Easy row intervals

Rowed four 1k intervals at about a 4:05 pace. Rested three minutes in between. Wasn't hard, felt good. Focused on form.

Friday, September 11: Power Cleans and sprints

5 rnds:
5 165lb power cleans
100m sprint

Time: 10:24

My left knee is KILLING me afterwards. My form sucks and as a result my right elbow is KILLING me. I gotta work on cleans before I try some crap like this again.

Thursday, September 10: PT test

Took an APFT today. Totally half-assed it. 52 push ups, quit early. 45 straight sit ups, quit early. Loafed to a 15:10 or something really slow. Left knee hurts though.

Tuesday, September 8: Rowing intervals

Rowed four 500m intervals, target pace was 1:37.5 and rested 3 mins between each. Used a damper of 5.

1. 1:38.4 (32 sm)
2. 1:39.0 (33)
3. 1:39.3 (32)
4. 1:40.0 (34)

Missed the target on interval #1 because I'm not good enough at pacing myself correctly yet. Missed it on #s 2-4 because I was tired.

I was trying to have a total rowing time of 6:30, ended up with 6:36.7

Monday, September 7: Squats, running, truck push

Squats, 5x5
1. 230
2. 235
3. 235
4. 240
5. 240

Ran two laps around the block (approx 487m) with five mins rest.
1. 1:41
2. 1:38

50m truck push
1. 36.8 (forwards)
2. 48.8 (backwards)

Saturday, September 5: Deadlifts

Deadlift, 5x5
1. 310
2. 320
3. 320
4. 320
5. 320

Friday, September 4: Presses and rowing intervals

Press, 5x5
1. 135
2. 140
3. 145
4. 150
5. 145

About three hours later:

1000m row intervals
1. 3:17.5 (33 sm)
2. 3:23.4 (31)

Rested about 5 mins in between. Total time of 6:40.9

500m row
1:38.5 (35 sm)

Used damper of 5 for all.

Wednesday, September 2: Truck push shuttle runs

So we pushed the truck for 50m, ran back to the start line and then back to the truck, and then pushed the truck for about another 50m.

1. 1:41 (forwards both ways)
2. 2:21 (backwards both ways)
3. 2:14 (backwards, then forwards)

Legs were dead as hell.

Tuesday, September 1: 800m intervals

800m intervals
1. 3:09
2. 3:18
3. 3:26

I was going to do a fourth interval but decided against it because my legs hurt so damn much from the FGB. Was hoping for sub-3, maybe next time.