Custom CrossFit Programming: Friday, 11/28/14

A1. CGB @ 31X1, 4 x 6-8, rest 90sec
1. 53×8
2. 63×8
3. 73×6 – Need to keep my ribcage down to emphasize good posture in the overhead lifts.
4. 73×6 – Heavy!

A2. MU Transition on Rings, no band, do from toes, 4 x 2-4, rest 90sec
1. 4 reps
2. 4 reps
3. 4 reps
4. 4 reps


B1. Seated DB Press @ 20X1, 4 x 3-4, rest 60sec
1. 4 reps, 10#
2. 4 reps, 15#
3. 4 reps, 17.5#
4. 4 reps, 20# – Really heavy, but can go up by a few pounds.

B2. Seated DB Lateral Raise @ 3010, 4 x 6-8, rest 60sec
1. 8 reps, 5#
2. 8 reps, 7.5#
3. 6 reps, 10# – Fucked up the tempo on this so I dropped my weight back down.
4. 8 reps, 7.5# – Better tempo. Barely got this.


5 sets – AD
1min @ 80%
30sec EZ
63 cal total. Held anywhere between 125-150 watt.

Custom CrossFit Programming: Wednesday, 11/26/14

A. C&J, 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x2 rest 2min (1 jerk each set)
53×3
63×3
68×2
73×2
78×2
78×2 – Was feeling so nauseous during these heavier sets. My right hip was also feeling “stuck” so I had to work on stretching that out between sets.


B. Clean Pull, 5 x 2, rest 2min
103×2
113×2
123×2
133×2
138×2 – Nailed this! Felt great.


C1. DB Biceps Curls @ 30X1, 5 x 3-4, rest 30sec b\t arms, rest 90sec after set
1. 4 reps, 10#
2. 4 reps, 15#
3. 4 reps, 20#
4. 3 reps, 25#
5. 3 reps, 25# – Barely got this.

C2. Wt. Dips @ 30X1, 5 x 1-2, rest 90sec \\\or\\\ DB Skull Crushers @ 3111, 5 x 3-4, rest 90sec
Did weighted dips:
1. 2 reps, 2.5#
2. 2 reps, 5#
3. 2 reps, 7.5#
4. 2 reps, 10#
5. 2 reps, 12.5# – Barely got this. Completely shocked myself by going this heavy. So excited.


8min @ 80%
1 Wall Walk
10 Single leg glute bridges (alt legs per rep) –
5 Pushup
10 cal AD
Got three rounds and 4 pushups. The wall walk was the worst fucking thing ever. Got a temporary headache. Modified the glute bridges by doing both legs at the same time since my left hamstring was feeling tight.
+
rest\walk 3min
+
8min AD @ 80%
77 cals total

Custom CrossFit Programming: Monday, 11/24/14

A. Power Snatch, 60%x3, 65%x3, 70%x2, 75%x2, 80% x 2 x 2, rest 2min
43×3
43×3
53×2
53×2
63×2
63×2
Went a little higher with my weights than the percentages given since I was doing power snatches. Learned to breathe out a tiny bit to release some air before the lift so that I’m not making myself dizzy. This was something completely new for me to practice but worked well.


B. Snatch Pull, 5 x 2, rest 2min
83×2
93×2
103×2
113×2
123×2 – Felt dizzy/tired for the last two sets.


C. HBBS @ 30X1, 5 x 3, rest 3-4min
Skipped this and did PT exercises instead.


EMOM 12
1. HSPU Negative x 2-3
3 reps, 2 reps (saw stars after first one), 3 reps, 3 reps

2. FC 40 yards, tough
44# KB. Wanted to do 53# but it was too tiring for me after trying it out.

3. AD – 45sec @ 90%
47 cal total