CrossFit!

I skipped my upper body workout and decided to do a CrossFit workout with the group tonight at our CrossFit box-Black Label CrossFit.

The WOD was: 10-9-8-7-6-5-4-3-2-1:
Hang power clean 95lbs
Barbell rollouts

My time was 9:10

Then we did bench press for strength, 10-9-8-7-6-5 reps, increasing weight each set. After that I played around with some muscle ups on the rings.  Needless to say, I'm pretty sore today!

I love Front Squats :)

I've been having some weird hip pain the past couple of days, so I changed my leg day up slightly today and skipped deadlifts.

1)Barbell power snatch:
75x3/75x5/75x5

2)Front squats:
Warmup sets, then 125x6/125x6/115x8(used a slightly more narrow stance than I normally do)

Circuit:
3a)Leg press: 170lbs x12
3b)Kettlebell swings: 25lbs x15
3c)Front loaded reverse lunge with kettlebell: 25lbs x8each side(alternating)

Didn't do any conditioning today since my calves and ankles are so sore from all the double unders I did Monday. I'll take my dog on a 30 minute walk later today.

Upper 3-26-12

1a)Weighted neutral grip pullups:
25x5+2 without weight/25x4+3 without weight/L-chinups: x5/x4

1b)Handstand pushups on handles:
4-3-4(as many as possible)

2a)Dumbbell bench press:
50x8/45x10/40x12

2b)Barbell row:
105x8/105x8/ Inverted row: x10/x10

3a)1 arm overhead dumbbell press:
30x8/25x10/25x10

3b)Weighted decline situp:
18x10/8/8

Lsits and handstand practice, then 12 minutes of double unders, 20 at a time with rest as needed

Leg Day 3-25-12

1)Depth jumps: 3x8

2)Squats:
Warmup sets, then 3 sets of 6 with 155lbs. Squats felt weak today.

3a)Step Ups
1 set of 12 with 20lb dumbbells, then 2 sets of 12 with 50lb barbell

3b)Leg curls
3 sets of 10 with 70lbs

4a)Hanging leg raises:
3 sets of 10

4b)Standing calf raises:
2 sets of 15 with 120lbs

Finisher: 21-15-9 of burpees, squat jumps, kettlebell swings
Time=7:18

Upper body 3-22-12

1)Muscle ups x3

2a)Military press:
Warmup sets, then 85x3/85x3/70x8/70x7

2b)Wide grip pullups:
8-7-7-6-6

3a)Parallel bar dips:
8-8-10

3b)1 arm DB row:
55x8-55x8-50x10-40x12

Ab wheel rollouts (3 sets of 10)+ some jump rope

Lower Body 3/21/12

I was in a different gym than usual today, so I changed things up a bit.

1)1 arm dumbbell snatch:
3 sets of 6 with 35lbs

2)Front Squat:
Warmup sets, then 3 sets of 8 reps with 105lbs

3a)Leg Press:
170x15/190x15/190x15

3b)RDL:
105x10/115x10/115x10

Leg Extensions:
3 sets of 10

Uphill walk: 10 minutes(this was the most boring thing ever)

Upper Body

1)Weighted neutral grip pullups:
Warmup sets with no weight, then: 35lbs x3-3-4/
2 sets with 25lbs x4(+2 reps with no weight)/1 set of wide grip pullupsx8

2a)Dumbbell chest press:
50x6/50x8(had a spot)45x12/45x11

2b)Bentover barbell row:
105x6-8-8-8

3a)1 arm dumbbell overhead press:
30x8-8-7/25x10

3b)Weighted decline situps with weight behind head:
12x10-10-10

Finisher:
Tabatas-alternating between battle ropes and mountain climbers