20, 15, 10 reps of:

DB Thrusters 50 lbs
Burpee Pull ups

My Results

14:03

was a killer – very difficult workout for me. lack of endurance + being a fat@$$ = not easy to do body weight workouts. but i liked this one and i realize i need to do more workouts like this to get to where i want. thanks Crossfit Football for this one!

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Clean @ 75% of body weight
Pull Ups

My Results

185lbs – 18:59

with Warrior Dash just a little over a month away, i gotta get my butt in gear! i did go for a two-mile run tuesday in the rain and last night i needed some guided stretching last night so i did X Stretch from P90X. wasn’t expecting a full hour of stretching, but it did feel good (not so good at times, but over all good). today’s workout didn’t scare me until i started warming up: my hip was sore from the running this week and my knees have been giving out on me lately. that, coupled with the fact that my endurance is pathetic right now really makes me unhappy with myself…

and now a positive thought: Jonathan had his first snack of real food (rice cereal, i think we can call that real food) last night!

Squat: 2, 2, 2, 2, 2

then…
Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Strict Pull Ups
Ball Slams 40 lbs

My Results

Squat: 385lbs, 405lbs, 425lbs, 435lbs, 445lbs

10 to 1 – 13:18

of course not all pull ups were strict, and the ball slams were done with a 45lb bumper – but that was a killer. it was so f’n hot in the weight room, getting any motivation was tough. also, didn’t get to the bench and db rows that was supposed to be part of the SWoD today. i got the wife kettleworx for her birthday, maybe i’ll give that a go sometime in my off days along with mixing in some of the P90X and/or Insanity workouts… twice a week just isn’t cutting it right now.

Lizzie
12, 9, 6, 3 reps of:
Power Clean 185 lbs
Ring Dips

My Results

5:55

no rings, so i subbed regular dips – wow, 12 power cleans will really wipe ya out! the set of 9 was a bitch. dips felt good tho.

was running late, so afterwards, i just did some miscellaneous lifts, some shoulder press, push ups and pull ups – basically a nice shoulder workout – followed by some shoulder stretches with 10lb weights.

Front Squat 12×2 @ 80% of 1 RM (45 sec rest)
Floor Press 2 RM

10 rounds of 40 yd sprints

My Results

12×2 front squat: 265lbs
floor press 2RM: 345lbs

wasn’t too sure what CFFB considers a floor press, so i did what i thought it was – a bench press on the floor (elbows to the ground and up). tough to do considering i was lifting by myself, but i think the 2RM is pretty close. the sprints i did whilst playing some 7on7 football with the boys – i did make sure i was doing a fair amount of running, but no times.

Complete 5 rounds for time:
20 Overhead Walking Lunges w/ 45 lbs plate (10 each leg)
10 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
10 Strict Pull Ups

Rest 45 seconds between rounds

My Results

24:04

absolutely ridiculous how simple this workout seemed… until i did the box jumps in the first round! pull ups were kipping, because strict would’ve taken forever.

Front Squat 12×2 @ 75% of 1 RM (45 secs rest)

Complete 4 reps:
Four Cone Drill (2 right starts & 2 left starts)
*rest as needed between reps

then…
Perform 5 rounds for time:

1 Bench Press 90% of 1 RM
1 Strict Pull Up
1 Bench Press 90% of 1 RM
3 Strict Pull Ups
1 Bench Press 90% of 1 RM
5 Strict Pull Ups

My Results

front squat: 245lbs 12×2 (45s rest)

15 yd Four Cone Drill: right – 11.9s. 11.2s left – 11.7s, 11.2s

5R Bench/Pull ups (bench @ 330lbs): 15:59

a roasty/toasty one today – it was plenty hot in the weight room. legs were sore after the 1st Four Cone Drill – but that might’ve been because i hadn’t warmed up for agility enough as the 2nd-4th ones felt better. The 5Rounds Bench/Pull Ups was a tough one – i wasn’t sure of the bench amount, felt heavy first round… but the brisk walk across the gym seemed to be a good rest period between benching and the pull ups.

On the minute

Perform 2 Power Cleans & 1 Jerk on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 cleans & 1 jerk.
*Use a maximal weight. 65-80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

SWoD

Strict Chin Ups – 3xMax Reps

My Results

205lbs 2 pClean & 1 Jerk OTM for 15
Chin Ups: 6, 4, 4

whilst warming up, 225lbs felt heavy… however, i might’ve done that a little too soon as 205 was much too light. i decided to do the Amateur strength workout today – 3xMaxReps vs a 3RM – i don’t think i’m ready to do a 3RM for any of those pull up variations.

not sure really what the difference between Pull Ups and Chin Ups – i do them the same…

Squat 1, 1, 1, 1, 1
Bench 5, 5, 5, 5, 5

My Results

Squat 1R: 385lbs, 415lbs, 435lbs, 455lbs, 465lbs
Bench 5R: 275lbs, 285lbs, 295lbs, 305lbs, 315lbs

short on time this morning (did not taking into consideration multiple deuces), so i wasn’t able to get the WoD in today. i did like some of the numbers i was able to throw around this morning though. even though i haven’t done much in terms of heavy lifting in either of those lifts, i was pleased with the results.

Squat + Rack Jerk 2+1, 2+1, 2+1, 2+1, 2+1
GHD Back Extensions + 25 lbs plate 3×12
Hollow Rocks 3×20

Complete:
Find 2 RM Box Jump
then…
8 x 40 yard Sprints

*full recovery between efforts.

My Results

Squat + Jerk: 225lbs, 245lbs, 265lbs, 275lbs, 285lbs
GHD – did one set of 12, then got distracted

2RM Box Jump: ~41″
40yd sprints: 5.3s, 5.1s, 5.1s, 5.2s (then ran out of time)

not pleased with the times on the 40s… i was self timing, so i’m not sure what impact that has on time… but seriously? 5s? eek. and i ran out of time, so i only got through 4 crappy 40s instead of the RX’d 8. i did have fun with the Squat+Jerk lifting though (2 squats then 1 jerk). and i did superset with the squat+jerk and some DB flies/extensions, just felt like i needed more. forgot what the hollow rocks were, so i didn’t even attempt them

The Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight
Pull Ups

My Results

bench @ 255lbs (which is closer to bdwt than i’d like): 17:42

running late this morning (extra long deuce, forgot keys, etc.), so i didn’t do the strength portion of the WoD today. i was curious to see how i’d do with “The Volkswagen”. wow, my bench is weak right now. pull ups were better, not unbroken, but i am seeing improvement.

i think i need to get a better workout routine in place, whether we make another attempt at Insanity or P90X at the ‘home gym’ or something else, i’m not sure… anyone got some suggestions? It’s already May and my Warrior Dash isn’t too far off only two months, gotta get some conditioning work in, else that’s gonna be a VERY long 3.02 miles…