Stephen Brown WO Journal

[Stephen Brown]

Tuesday Sept 30

1 mile run, didn't time it but ran as fast as I could the whole way while trying to maintain correct foot-strike position.

slosh pipe:
100 yard OH walk
150 yard Zercher walk

50lb gravelbag shoulder cleans:
2x10 both shoulders

ring pullups:
1x10

pushups:
2x20

[Stephen Brown]

Squats:
215x1x5
215x1x2 (fail at 3)
did not attempt again

BP:
135x1x10
145x2x10

PC:
135x10

dumbell power snatch, both arms:
30x3x10 as fast as I could, not timed


Pushups:
2x25

[Stephen Brown]

Squats:
215x3x5 Completed all reps, but just barely. Thinking I should cycle back to a lower weight.

Press:
135x1x5 Barely finished all reps. Like with my squats, I think I will cycle back to lower weight.

Pullups:
2x12
1x6

Pendlay Rows:
145x3x8

Pseudo planche pushups:
3x20 Surprised I was able to go straight through these. Will continue to vary pushups.

[Stephen Brown]

Sunday 10/5

20 mile mtb ride, Tyler SP. Went as hard as I could, while still allowing for recovery on flat sections. Sore at end of ride and ready to be done for the day.

Today 10/6

Squats:
185x3x6

BP:
135x3x8

Pullups:
10x3x6

Windmills:
25x3x10 (both arms)

semi-pike pushups:
3x20 (had to do last 20 in 2 sets of 10)

[Stephen Brown]

Squats:
190x3x6

Press:
115x3x6

DL:
255x3x5

Practice power snatch:
45x1x15 - shoulders getting much more flexible

OHS practice:
45x1x10 shoulders getting more flexible but still awkward. my wife is way better at these than me, the pressure is on.

K2E:
3x10

[Stephen Brown]

Squats:
195x3x6

BP:
145x3x8

Pullups:
3x12 - cheated on final set, but completed all reps

3 sets of:

45lb dumbell
one arm dumbell pc/press (5 reps each arm)
one arm power snatch (5 reps each arm)
dumbell swings (10 reps)

[Stephen Brown]

Monday 10/13
didn't feel like getting out of bed, skipped WO

Tuesday 10/14
Biked to work, first time in a couple of months. Weather is perfect and it felt great to spin again.
30 mile round trip

Today 10/15
WOD posted on Dallascrossfit.com
800m Run
7 Rounds of:
135# Push Jerk, 7 reps
15 Pull-Ups
800m Run

Completed first 800m run and 5 rounds then had to stop because I was about to hurl. Yuck. I forgot how hard CF is.

[Stephen Brown]

Thursday 10/16
Biked to work - 30 mile round trip


Today 10/17

Couldn't really be more unmotivated this morning, but went to gym anyway.

BP:
135x3x10

45lb dumbell
one arm dumbell pc (10 reps each arm)
one arm power snatch (10 reps each arm)
dumbell swings (10 reps)

Burpees tp pullups:
3x10

[Stephen Brown]

Saturday 10/18

60 mile road ride, Springtown. Lots of out of saddle time.

Today 10/20
Legs feel heavy but not sore.

Squats:
135x5
185x3x6
195x1
205x1
215x1
225x1
235x1

No real plan doing it this way, it was just fun at the time. Legs felt better as I went.

Press:
115x5
135x1x5
Push Press:
135x2x5

Pendlay Rows:
135x3x8

K2E's:
1x10
2x5 shoulders said stop

Incline crunches:
2x35

Felt like doing more but had no more time.

[Stephen Brown]

Tuesday 10/21

4 rounds of:
1/4 mile run
25 pushups

Biked to work - 30 mile round trip

Today 10/22

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Completed 7 rounds.