Ado's Log

[Adolfo Riveron]

Hey, first post here as a workout log. Long time Lurker and ive been on the CrossFit boards but like these boards more as of late.

Week 3 into my second round at Gant's Hybid:
Must work out 4 days in a row this week so I'll see how that works out.

Monday Feb 23:
intramural dodgeball game for about 15 minutes
Worked on Handstands
Burgener Warm up

3 position cleans( tall, mid hang, below knees) +2 jerks x 5
empty barbell

Clean and Jerks: 5 singles
135, 155, 165, 170, 175

Back squats: 3x5
215, 220, 225

50 burpees for time:
3:14

Comments: 14 hour fast
170 and 175 CJ's i rushed into the second pull and therefore the bar was too far forward. All others felt fine and felt like i caught them on my heels.

[Adolfo Riveron]

Tuesday Feb 25 2009

20 hour fast today, longest in a couple months
Felt a little tight after monday as weights are starting to get heavy- i hope my legs and back feel better for snatches and deadlifts tomorrow


Weight: 168.5
Warmup
Gymnastics work: l-sit holds- 26 secs; 15s; 11s; 16s; 7s; Total: 1:15

Press 3x5:
115, 120, 120 Ties PR, go for 120 across next week

Weighted Pullups 3x5:
32.5, 32.5, 32.5x4 Fell one short but still going to move up to 35's next week

Heavy Metcon: Good one i made up today
5 rounds for time:
10 box jumps
10 45 pound halfmoons- done with 45 pound plate(no sandbag)
10 kipping pullups

Time: 9:06

[Adolfo Riveron]

Wed. Feb 24 2009

no fast today, need to make sure i can recover with no rest days until friday
Then i can take the weekend off

Was very p***ed off today at everything and let it all go at the gym- worked out great

Weight: 172 WTF???
Gymnastics: Frog tucks: 20s; 15s; 15s; 10s; total 1:00

Snatch
95x2; 95x2 -first pulled with arms, second i was a bit forward, 100x1 felt good,
105x1 felt slightly forward but increased the wieght
110x1 really thought about using my legs to viciously extend off the ground- helped and felt great!
115 same as above and caught it with good balance


Takeaways: really think about and drill the legs viciously extending for the second pull

( Wish i had a coach or could find the charger to my digi cam so i could get so outside input)

Deadlift 2x5:
275; 275 - ties previous pr and was easy- probably the anger kicking in,

go for DL 5RM PR next week
No metcon, gym closing on me and i have an assignment due

Felt great to let alll my anger out, feel great

[Timothy Scalise]

wow, that looks awesome. are the snatches in KG, or LBS? and now I want to play dodgeball

[Adolfo Riveron]

definately pounds.....yea im working on that, maybe that will be in kgs some day
gotta love intramurals

[Adolfo Riveron]

need to get a lot stronger before those numbers are kilograms

[Timothy Scalise]

looks impressive either way to be honest. all day I have been wanting to play dodgeball, at work I was throwing a lemon at my busboy lol.

[Adolfo Riveron]

Friday- no access to gym and pressed for time so did some pistol work
Weekend- little sleep and lots of beer.......no workouts


Monday March 2, 2009
~14 hour fast
Burgener warmup
Front lever(beginner tuck lever hold): 15s; 10s; 10; 10; total 45 s

Clean and jerk (all sets doubles): in pounds
135; 145; 150; 155

notes: worked on more upright set up and pull after reading the Pmenu article
felt really good and caught everything on my heels; no drifting forward
off balance

Back Squat:
225x5; 230x5 (5RM PR)- hittng linear progression again

was going to do 3 sets but ran short on time and just went for the pr in two sets

Metcon: 2 rounds of Barbara w/ no rest
time: 5:22

[Adolfo Riveron]

Tuesday March 3, 2009
No fast today

Burgener Warmup
Freestanding Handstand holds: 5s;5s;15s;3s;9s;9s;3s;9s total: 58s

Press 3x5:
120# -across all sets (attempt 115, 120, 125 next week)

WOD: Helen
Smoked this one
8:04 PR (9:36)
I'm actually pretty upset i didnt break eight minutes but still a huge improvement.

All in all a good day. Time to eat and study.

[Adolfo Riveron]

Wed- 15 hour fast
no workout, midterm to study for

Thursday 3/5/09
15 hour fast
Was really excited to workout but i ended up having a crappy day, sigh.

Warmup
Gymnastics: l sit: 14s; 12s;15s; 14s; 6s; 12s; Total 1:13

Snatch(#'s)
95x2x3; 105x1x2;110x1x2;115 Fail; 115x1
Played with handstands between sets

Dont know what happened. Tried the whole bar over base of toes, arms vertical thing and not sure if it was that or volume that threw me off when i started adding weight. I handled 115 so easily last week that i thought for sure id get to 120, 125 this week. Ugh. Maybe it was the handstands....idk must do better next week.Must work on form

Deadlift: 2x5
280 across PR, kinda easy

atleast i got my anger out on that.

Metcon: 3rds for time
5 95lb bear complex
5 burpee-pullups
time: 5:05