Cultivating Life

2011-06-15

westin — Thu, 16 Jun 2011 02:50:23 +0000

Split jerk: 1-1-1-1-1-1-1
Met con – four rounds:
10 kb swings (70/53)
10 pull ups
200m run

SJ: maxed at 175# (pr)
Met con: 8:36 rx’d

2011-06-06

westin — Tue, 07 Jun 2011 19:27:46 +0000

Back Squat 5×3
Four rounds: 10 burpees, 30 double unders

Back squat: 185-195-195-195-195
Metcon: 5:07 rx’d.

I thought I was squatting 205, but apparently can’t do math — wish I’d tried to go up, I’d like to get over 200.

General goals and current maxes:
– Deadlift 2x bw (320#) – 305#
– Squat 1.5x bw (240#) – 195#
– Bench 1x bw (160#) – ????
– OHS 1x bw (160#) – 135#

Good to have goals.

2011-06-02

westin — Fri, 03 Jun 2011 16:25:59 +0000

Deadlift 3-3-3

5-4-3-2-1 Squat Snatch 135/95 / CTB pullups

DL: 275 / 285 / 305 (all PRs)
Metcon: 4:04 with 95# squat snatches

Felt really good about the deadlifts.

2011-05-31

westin — Wed, 01 Jun 2011 01:35:24 +0000

Sold my grandmother’s house today. Back at patriot.

3×5 OHS
Row 3x500m, rest as needed

115/125/135 on OHS (new pr by a lot)
1:48 / 1:44 / 1:43 on rows

Catch ups

westin — Tue, 05 Apr 2011 17:14:12 +0000

4/1/2011:

Run 400m
Five Rounds of:
– 20 wallballs (20#)
– 10 burpees
Run 400m

14:52, with a 14# wallball. That second run was a looooong lap.

4/4/2011:
Warm up with on the minute volume work, 8 minutes of
– 3 hang power snatches
– 3 ohs
– 3 strict pull ups

Then practiced some hspus, before doing for time: 75 1.5 pood kb swings, in 02:52.

Recon Ron

westin — Wed, 30 Mar 2011 20:21:55 +0000

Started the Recon Ron pull-up program today. This week is 6-5-5-4-3. My goal is to get to 20 in the first set. Supposed to take me 20 weeks, I’m going to try to do it by June 30 (12 weeks). No rest for the dedicated.

2010-03-28

westin — Tue, 29 Mar 2011 13:55:01 +0000

Today
Warmup: on the minute for 10 minutes,
3 hang squat snatches
3 strict pull ups
3 sit ups

WOD: 3-3-3-3-3 OHS
Metcon: Row 2k

Performance
WOD: 95-105-115-115-125 (x1, PR)
Metcon: 8:01.2 (PR)

back on the band wagon

westin — Thu, 24 Mar 2011 00:18:43 +0000

After a long hiatus, I went back to the gym today. Lots of shit going on. Working through it.

Today
Warmup: 8x on the minute,
5 Overhead Squats
5 Hollow Rocks
5 Push Presses

working up from PVC to 45 # bar

WOD: 1-1-1-1-1-1-1-1 Press
115-105-105-115-105-105-115-115

Metcon: 4x 150m row sprints.
26.6 / 26.2 / 27.2 / 28.1

2010-11-30

westin — Wed, 01 Dec 2010 00:40:22 +0000

warm up:
red line
then, every minute for 13 minutes:
– 2 snatch balance (45#)
– 3 scarecrow (45#)
– 5 push ups

Wod:
10 min to work up to max height box jump

Metcon:
AMRAP in 15 minutes,
5 strict pull ups
7 push press @ 65% BW
9 knees to elbows
–

Very proud of the box jumps: 50.5″. I crashed on 53.5″ and have some bruises to prove it. The metcon was a killer — 6 rounds + 10 reps, with an 85# bar and some knees to armpits at the end — but I felt good about it.

2010-11-18

westin — Thu, 18 Nov 2010 13:53:11 +0000

Squat Clean: 2-2-2-2-2

Metcon
3 squat clean thrusters (120/85)
5 CTB pull ups
7 burpees

Did the cleans with 115#
Metcon in 5:02 with 85# bar and regular pull ups