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Old 02-17-2009, 10:51 AM   #221
Kevin Perry
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2-17

Did a spin off of today's CF WOD

I'm not the strongest with Squat Cleans so I worked up and just did some strength with it

95 x 3, 115 x 3, 135 x 3, 145 x 3

Of course i've been tired the last couple of days and have not been feeling it so I took it relatively easy. Still have clients to train tonight and will probably do a PM workout tonight.

I will have to focus on working areas that will have better transfer over the next several weeks though as my schedule just got ever more busier. Sleep and nutrition are gonna be important so i'll do my best.

Body comp is looking good though, have to say im pretty pleased.
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Old 02-17-2009, 06:10 PM   #222
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Yea so I was a bit on the tired side.

Squat: 215 x 3 x 3 (High Bar)

Press: 115 x 3 x 3

DB Bench: 40 x 12 x 2

DB Fly: 30 x 12 x 2

BB Curl: 50 x 12 x 2 (with that retarded EZ bar thing that is just all sorts f*cked up in design)
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Old 02-19-2009, 10:44 AM   #223
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2-19

Mainpage WOD

50 Ring dips
400 meter run
50 HSPU
400 meter run

Time: 22:00

Would of had under 10 min since the first half only took me about 3:30 but the HSPU were hard, they were done on a box jump thing ( the name eludes my brain currently)
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Old 02-19-2009, 05:55 PM   #224
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Look like PM workouts on Tue and Thurs are working out pretty well for me.

Deadlift: 265 x 5 x 1 , 300 x 1 x 1 (just felt like pulling heavier)

Calf Raises: 30 x 12 x 2

DB Bench: 40 x 12 x 2

DB Fly: 30 x 12 x 2

Yea im doing some HST, I feel like it and it feels awesome and my strength continues to climb.

By the way, received total props today on my training techniques in class from the instructor and signed up for the CF Lvl 1 Cert in march.

Nutrition has been good today and yesterday. Sleep is improving.
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Old 02-20-2009, 08:37 PM   #225
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2-20

We did Chelsea today.

I managed 20 rounds in 25 minutes, not to bad, not to my surprise it was the pushups that did me in before everything else.

Pretty awesome. I'm feeling pretty tired, I had planed a weightlifting day tomorrow but I think my body will like me better if I take a day or two off.
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Old 02-24-2009, 07:14 PM   #226
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2-24

Squat: 220 x 5 x 3 (High Bar) These were heavy as hell but then again I jut felt winded today for some reason.

Power Cleans: 135 x 3 x 2 Just had trouble here, it wasn't the weight, I just got winded too quickly and it was kind of pissing me off.

Did some HST afterwords.

Anyways, my weight is down, 143 this morning which kind of pisses me off but it's been hard to get a lot of food in because of how busy I am, Im rarely home right now and it's getting near impossible to get any food in during class and interning.

I may scale back on some things and just focus on crossfit a few times a week plus a day of Oly work till things settle down.

My strength is climbing though so I should be happy about that but damn weight is hard as hell to maintain for me.
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Old 02-26-2009, 11:52 AM   #227
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2-26

Deadlift: 275 x 5 x 1

CF Main page WOD:

Walking Lunges 100 ft.
21 pullups, situps
Lunges 100 Ft.
18 pullups, situps
Lunges 100 ft.
15 pullups, situps
lunges 100 ft.
12 pullups, situps

I stopped after the 12. Was beat after that. Shit that was a ton of lunges and the knurl on the bar at the gym sucked bad and tore around the bottom of my thumb even using chalk it still sucked.

But man my deads are climbing like crazy.. I think im going to hit 400lbs this year.

Still have HST tonight for about 15 min for the PM work.
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Old 02-26-2009, 06:07 PM   #228
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Well got my HST in today for about 15 min of work. Really enjoying it actually.

Food intake is ok not great but when your constantly busy it's hard to eat. Sleep has been great though.
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Old 02-27-2009, 02:20 PM   #229
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2-27

Press: 120 x 1 x 3 , 1 x 2

Metcon:

21-15-9

35lbs KB swings
Pullups

5:25

press was supposed to be 5x3 but since i've been doing a shit ton of upper body stuff this was a no brainer that it wouldn't turn out good. No matter, Im just going to scale back on how much upper body work I do and just leave it to the CF workouts I do to take care of that for now.

BTW, why I'm defending an "arm" day on the CF boards is beyond me, I think I just like pissing people off. Go figure, I need to stop that.
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Old 03-01-2009, 02:10 PM   #230
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3-1

Did not do today's WOD as it is snowing out and I hate running on treadmills so I did a wod form earlier that I missed.

Warmed up with some Hit cleans, OHS, SN balances. Nothing feels more awesome and screams wtf to other gym goers than flicking the crap out of the bar with your wrists like it's a paper clip.

FS 3 - 3 - 3 - 3 - 3

155 - 165 - 175 - 185 - 205

I could have probably gone heavier but I kept it at 205, pretty much a PR as im returning to building strength in the FS.

Ended with 15 min of HST.

It's snowing out, enjoying the rest of the day by just chilling
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