Monday, October 19th: Pmenu WOD

Taken from the Aug 31 performancemenu.com WOD:

Power snatch + 2 snatch (done from the hang)
65 lbs x 2
75 lbs x 3

Jerk
130 lbs x 3 x 2 sets
140 lbs x 3 x 3 sets

Clean pull
180 lbs x 7 x 3 sets

Back squat (high bar)
195 x 8
210 x 8
230 x 6

V up
2 x 15

Left knee was pretty sore afterward. I am trying to really focus on not bending it inward when I jump. My guess is that since that is not what I am used to doing it is making the knee more sore, even though it's the correct way to move. I'll get used to it. This was pretty tiring, particularly the clean pulls.

Sunday, October 18th: Rowing and vball

1000m row
1. 3:16.8 29 s/m
2. 3:23.5 26 s/m

I rested like 7 or 8 mins between intervals. This was REALLY hard and I started to really bomb with about 400m or so to go on interval #2. Combined time for 2k meters of 6:40, so that's a good thing. Hopefully with the Olympic lifting I'm going to start doing I'll be able to apply more power and drop my times.

Played vball for about an hour afterward. Tried to keep my knee in the right place every time I jumped. Hurt afterward.

Friday, October 16th: Crossfit Total

Squat
1. 295
2. 310
3. 325

Press
1. 170
2. 180
3. 185 (fail)

Deadlift
1. 375
2. 393
3. 403

Total: 908

Could have squatted more, but still set a new PR. New PR by 5 lbs on the press, that was a true max. New PR by 30 lbs on the deadlift, plus I broke the 400 barrier. Obviously a PR on the total itself, only 92 lbs to go!

Thursday, October 15th: Weightlifting class

Had another weightlifting class on North Fort today. Did some hang cleans, snatch pulls, clean pulls, overhead squats and push jerks. The warm up the guy had us do had some cool exercises that I am probably going to start using in warmups from now on. The rest was good too, having someone who knows what they're looking at helps.

Tuesday, October 13: Cleans & Rowing intervals

Cleans, 5x3
1. 155
2. 155
3. 199
4. 199

Called off set #5 because my left knee was starting to hurt again. Felt like I had better form and got under the bar better this time. Once I get the form really dialed in the bodyweight clean shouldn't be too far off.

Row intervals, drag factor of 120 (damper between 5&6)

250m: 49.9 (28 s/m), Rest 1:30
500m: 1:43 (24), Rest 3:00
750m: 2:39.5 (22), Rest 4:30
1000m: 3:33.3 (21), Rest 6:00
750m: 2:43.6 (22), Rest 4:30
500m: 1:49.3 (23), Rest 3:00
250m: 44.8 (39)

Used a rolling start for all but the 250s, tried to do a racing start for those. The last interval I went as fast as I could, the rest I attempted to keep the stroke rating around 22-23.

Monday, October 12: Squats/Dips/Sprints

Squats, 5x5
1-4. 255

Called it off after the 4th set, my left knee was starting to hurt a little.

Ring dips
1. 9
2. 9
3. 6

Real close to 10 in a row, should be able to hit it next week.

50m sprint
1. 8.35
2. 8.31
3. 7.66
4. 8.0

It sounds like the stopwatch is being stopped a half second late, but at least it's consistently late. Sprint #2 felt a lot faster than it clocked at.

Friday, October 9: Deadlifts and Truck push

Deadlifts, 5x1
1. 355
2. 355
3. 365
4. 370
5. 370

Switching up the set/rep scheme next week, going back to 5x5.

Truck push/sled drag/sprint
1. 1:49
2. 1:48

Much slower than last time (1:33) and not real sure why. Readjusting the workout schedule and adding sprints back in.

Thursday, October 8: O-lifting and dips

Did the olympic lifting class at lunchtime. Worked on form with light weights, all lifts from the hang position.

Later that night:
Ring dips
1. 8
2. 8
3. 5

Tuesday, October 6: Power cleans and row intervals

Power Clean, 5x3
1. 155
2. 175
3. 177
4. 188

Skipped the 5th set, #4 was ugly. My form isn't perfect and was really breaking down so I called it a day.

Row intervals (damper 6, drag factor 120)
1000m: 3:28.9 (22 s/m)
3 mins rest
750m: 2:39.5 )20)
2 mins rest
500m: 1:48.2 (21)
1 min
250m: 46.9 (33)

Felt like puking during the 750m and 500m rows.

Monday, October 5: Squats, pull ups, presses

Squats, 5x3
1. 255
2-5. 260

Pull ups
1. 8
2. 6
3. 5

Press, 5x3
1. 150
2-5. 155

Legs were still sore from those lunges, really felt it at the bottom of the squat. 260 felt good though, will be able to go up to 265 next week.

Friday, October 2: Deadlifts and metcon

DL, 5x1
1. 335
2. 345
3. 355
4. 365
5. 345

Legs were still really sore as hell from Thursday's lunges. I dropped the weight rather than lowered it, the setting it down part was torture.

5 rnds:
5 95lb presses
10 push ups
10 situps

Didn't time it, just kept moving. Couldn't do anything that involved any squatting due to the extreme soreness. Went pretty well, was tiring.

Thursday, October 1: Barbell complex and dips

Was originally going to be squats and dips, but the olifting coaching at lunch turned into a barbell complex workout.

First three rounds were:
5 high pulls
5 front squat lunges (each leg)
5 back squats
5 reverse lunges (each leg)
5 high pulls
5 plyo pushups

Last two subbed push presses in for the reverse lunges.

Was waaaaaaay harder than I thought it would be. Used 95 lbs. Hamstrings are completely toast.

Later on:
Ring dips
1. 8
2. 6
3. 5