1130 @ Foundation CF

BS 60 85 95 117
B 60 70 80 89
hip ext 3x12 @ 50#
pullups @ 17kg (16kg kb + 1kg plate): 7 - 6 - 6

A bunch

Fri 19MAR2010

BS 20 60 80 97
B 20 60 80 84
max pullups x3: 15 @ 7.5kg, 8 , 7 @ 10kg
hip ext 3 x 12 @ 30#

Mon 22MAR2010

BS 20 40 90 98
P 20 30 40 47. Elbows need to stay in, otherwise I get some weird nerve twinge in the eccentric.
DL 60 80 100 120 140. MY BACK!

Wed 24MAR2010

1040

BS 20 40 60 80 101
B 20 60 80 85
max pullups x3: 8, 9, 6 w/ 30# weight vest
hip ext 3 x 12 @ 35#


2030

"Death By Pullups"

20

Fri 26MAR2010

BS 20 60 80 90 103. Squat was easy wearing Brady's Karhu's.
P 20 30 40 48. Focusing on elbows' movement mad it feel slow, but smooth.
PC 40 60 80 82. Janky. I'm not releasing the hook grip enough, so my rack position is ugly. Still need the intensity to land quicker and harder.

Mon 29MAR2010 @ Urban CF

BS 20 60 80 92 105
B 20 60 80 86
hip ext 3x12 @ 40#
pullups @ 16kg kb: 7-6-5

Used a 3 min rest in between worksets. Hip ext terrible as per usual.

Wed 31MAR2010

BS 20 60 80 95 107
P 20 30 40 49
DL 60 100 120 140 145

3 min rests. Lost balance in last squat set. Need to set my chest better before squatting. Still have some nerve pinch in press. I can also keep the bar closer in my deadlift. Lockout can improve as well.

Fri 02APR2010 @ Foundation CF

BS 20 60 85 95 109
B 20 60 80 87
PC 20 40 60 80 83

Finally got my Adidias lifting shoes! Lost my balance in my 2nd squat set. Didn't send my hips back enough. I missed my 5th rep on my second bench set. Last set felt the best, but I don't feel completely solid with the bench yet. Power cleans were shit until my last set where I was aggressive as hell.

Mon 05APR2010 @ Foundation CF

BS 20 60 85 95 111
P 20 30 40 50
hip ext 3x12 @ 45#

Squats didn't feel solid. Need to reach back.

Wed 07APR2010 @ Foundation CF

BS 60 85 95 113
B 60 70 80 88
DL 60 100 120 140 147

Still need to reach back further on the squats. This felt heavier and I attribute that to not eating properly. Shaky during second set of bench. Grip gets lost in DL.

Fri 09APR2010 @ Foundation CF

BS 20 60 85 95 115
P 20 30 40 50-51-52. Felt too easy so I moved up each working set.
PC 40 60 80 84

Boo.

It's my 2nd work set back and I already couldn't make it to Craig's because we were expecting our equipment shipment from Rogue. Where the fuck are my boots?!

1330 @ FCF

back squat 5-5-5

100kg

2015 @ FCF

"Adam's Birthday WOD"
for time:
2 muscle-ups
9 handstand pushups
29 deadlifts, 80kg
29 box jumps, 30"
29 weighted k2e, 14#
2 muscle-ups
9 handstand pushups

13:26

STRICT BABY. But I missed a bunch of k2e. Time for a Guiness?

1330

BS 20 30 75 85 100

2015

Adam's birthday WOD

for time:
2 muscle-ups
9 hspu
29 deadlifts, 80kg
29 box jumps, 30"
29 k2e, 14#
2 muscle-ups
9 hspu

13:26

Weighted k2e are a bitch. My standing vert = 9'2" in three attempts.

Restarting Strength. Again.

The plan is to try to workout at Urban CrossFit with Craig coaching me every MWF @ 1030

Day 1

Weight = 140lbs.

BS 60 80 85 90 95. Need to stop my decent earlier. Doing more of an ass-to-grass squat.

P 20 40 44 46. Let it drop too much. I'll get a better rebound if I control it

PC 20 40 60 70 80. Need to get aggressive and stomp.

1400

back squat 100kg
press 48kg
max back ext 21-20-21

75 double unders in a row!

2130

for time:
100 double unders
50 db power snatch, 45#
100 double unders

8:42

backsquat 20 60 100x5 100x10
deadlift 60 x5

practiced some inverted hangs with controlled lowers

Wednesday 28OCT2009

backsquat 5-5-5
press 5-5-5

105kg
60kg

Get Right For Summer: Day 1

Weight: 133lbs

Sleep: 9 hours. Yes (again).

Nutrition:

1100: 1 pint milk, 1 orange, handful or sunflower seeds

1430: handful of sunflower seeds, 1 pint milk, 1oz beef jerky, 10 macadamia nuts, handful of dried cranberries

1730: 1 cup milk

1800-1900: 1 large braeburn apple, some jerky, various nuts

2130: two 5oz pork loin chops, 1 cup unsweetened applesauce, 1/2 cup broccoli

2230: 1 glass of wine

WOD: 1630 @ Urban CrossFit

CFWU x 2

Back Squat 5-5-5 @ 105kg
Press 5-5-5 @ 55kg
Weighted Pullups @ 5kg, 12-11-8

Squats were a little tough due to lack of mental self-confidence. Didn't finish the 5th rep in my first two sets of the press due to lack of form. Pullups felt fine.

LOG: 15APR09, Back Squats

Weight: 133.1lbs

Sleep: 8.5 hours

Nutrition:

1000: 4 eggs, scrambled + 2 tbsp olive oil, 10 strawberries

1230: 2 oz beef jerkey, 10 macadamia nuts, 1 oz dried cranberries, handful of raw sunflower seeds

1700: 1 pint raw milk, 1 oz dried cranberries, 2 oz beef jerky

2100: Taco del Mar - 1 FREE chicken taco, 1 mondito chicken burrito, 1 pint Blue Moon

WOD:

Back Squat 5-5-5 @ 225lbs

Great set. Felt strong thanks to Craig's advice and his "suck it up buttercup" attitude towards me. Back squat technique looks a little better. Last squats were in March, but I don't count that workout since it wasn't in a regular regimen. Here's my middle set:


Back to Backsquats from ABueno on Vimeo.

WOD 03MAR09

@ Local's

Back Squat 5-5-5

205 lbs

then 3 rope climbs

I haven't worked out in a while. I felt so tired. Need to get back on the CrossFit train.