Couplet

Workout 30 November 2010:

For time:
Two rounds of:
20 Handstand push-ups
20 Box Jumps, 24 inch box
Then two rounds of:
20 Push Presses, 75lbs
20 Pull-ups

Results: 12'35
Previous best: none

Today's workout was at CrossFit Confluence. The last time a workout included high-rep handstand push-ups, I scaled them a bit but said that next time they came up, I would do full ROM (though still against a wall for support). Today, I met that goal and for the first set, was able to do 10 in a row which is probably 2-3 more than my previous best. By the second round of 20 however, I was breaking them up into sets of 2-4. The remainder of the workout went well, including the pull-ups which were unbroken.

Afterwards, we did max rep shoelace-touch sit-ups in two minutes. I did 40, while trying not to vomit the entire time. Without the nausea, I probably could have done 20 more.

Bear Complex

Workout 27 November 2010:

"Bear Complex"
7-7-7-7-7

Results: 65-85-95-105-115lbs
Previous best: none

Today's workout was at CrossFit Confluence. This is the first time I've done the Bear Complex, so I started light and worked up to weights that became uncomfortable very quickly. There are a number of variations to how each rep of the Bear Complex can be performed but the basic idea is to do a deadlift, power clean, front squat, shoulder press, back squat, and shoulder press, which counts as one rep, then repeated six more times starting again from the ground. You may not re-grip the bar at any time during the seven reps, but you may rest at any point while holding the barbell except while it is on the ground. Most of my Bear Complex reps consisted of a squat clean, thruster, back squat, and thruster. As I grew tired, the thrusters became split jerks. This was an interesting workout, and as awful as it gets at heavier weights, it's one I look forward to doing again.

Run Sit Thrust

Workout 25 November 2010:

Four rounds for time of:
Run 400m
12 Sit-ups, Abmat
9 Thrusters, 95lb

Results: 16'50
Previous best: none

Today's workout is new and was designed to be a relatively quick but intense workout prior to Thanksgiving festivities. The runs were done on a treadmill with a 1% incline. The combination of running and thrusters is brutal and I actually looked forward to doing the sit-ups as a break between the two. This workout left me messed up for about 10 minutes afterwards, so it was definitely a success. Thrusters always leave me winded, so I need to start including more of them in my workouts or as extra skill-work.

CrossFit Total

Workout 22 November 2010:

CrossFit Total
One-rep max of:
Back Squat
Shoulder Press
Deadlift

Results: 285-155-345lbs (Total 785lbs)
Previous best: 745lbs (20 Feb 09)

Today's workout was at CrossFit Confluence. I managed to hit nearly 10lb PRs in all my lifts today. My previous squat PR was 275lbs and was from back in Feb 08. I haven't been able to hit 150lbs in the shoulder press ever, and was easily able to get that and then 155lbs today. Finally, I beat my previous deadlift PR of 335 set in Feb 09.

Lunge Jump Snatch

Workout 20 November 2010:

Three rounds for time of:
Weighted walking lunges, 25lb plate, 20 steps
Rotating box jumps, 20" box, 10 reps
Power Snatch, 85lbs, 5 reps

Results: 8'11
Previous best: none

Today's workout was at CrossFit Confluence. This ended up being a challenging workout and despite the sub-10 minute time, I should have been able to do this faster. We started out with a warm-up of 4x400 meter runs. That coupled with being over a week since my last intense metcon, I had to stop and catch my breath frequently. The lunges were also painful after yesterday's heavy squats. Next time, I should be able to do this workout in under seven minutes.

Squats and Weighted Pull-ups

Workout 19 November 2010:

Back Squat 1-1-1-1-1-1-1
Weighted Pull-ups 1-1-1-1-1-1-1

Results:
Squats: 225-235-245-255-260-265-270lbs
Pull-ups: 35-45-55-65-70(c)-75(c)-80(c)lbs
(c) = chin-up grip

Previous best:
Squats: no 1x7s worth comparing, 1RM is 275lbs (17 Feb 08)
Pull-ups: 55-60-65-70-75(c)-80(c)-85(c)lbs (28 Sep 09)

Today's workout was at CrossFit Confluence. Despite not hitting any PRs today, I haven't squatted this much weight in almost two years, and it's been about one year for the pull-ups. I'm very pleased at my strength gains (or really, re-gains) over the past few months. Within the next year, it's reasonable that I'll be able to hit a 300lb back squat and 100lb weighted pull-up.

Snatch Pull and Jump

Workout 13 November 2010:

Rounds in 15 minutes of:
Snatch, 3 reps, 85lbs
Chest-to-bar pull-ups, 6 reps
Box jumps, 9 reps, 24" box

Results: 6 + 3,4
Previous best: none

Today's workout was at CrossFit Confluence. This was an interesting metcon with a great mix of different elements. Having to do multiple snatches was excellent practice and gives me a bit more confidence about getting under the bar quickly. The chest-to-bar pull-ups became challenging in the last couple of rounds, but I was able to do all of them unbroken.

Dead Muscle Clean

Workout 11 November 2010:

Rounds in 20 minutes of:
Deadlift, 9 reps, 185lbs
8 Muscle-ups
Squat clean, 9 reps, 45lb dumbbells

Results: 4 + 9,1
Previous best: none

Today's workout was at CrossFit Confluence. Just like Nasty Girls a few weeks ago, any workout that combines muscle-ups and cleans really sucks, and yet, end up being some of my favorite workouts. This one destroyed me after just one round. The hardest part was getting through the muscle-ups and have enough grip left to then go through the deads and cleans. My goal was to get four rounds, so the extra nine deads and muscle-up were a nice bonus. Can't wait to do this one again; I'll probably up the weight on the deadlift and the cleans.

Split Jerk

Workout 10 November 2010:

Split Jerk 1-1-1-1-1-1-1

Results: 135-145-155-165-175-180-185lbs
Previous best: 150-155-160-165-170-175-180lbs (2 Jan 09)

Today's workout was at CrossFit Confluence. I haven't been able to get past a 180lb jerk in over a year but was finally able to break the streak tonight at 185lbs. The three areas where I need the most work on this lift are getting under the bar quickly, dropping deeper into the catch, and maintaining a better shoulder lockout.

Afterwards, I did a 1000m row at about 80-90% effort with a time of 3'46.6. My best time at near-100% effort is 3'43, so I should be able to get a sub 3'40 row in the near future.

Squats and Box Jumps

Workout 9 November 2010:

Seven rounds for time of:
7 Front Squats, 115lbs
7 Burpee Box Jumps

Results: 12'55
Previous best: none

New workout today at CrossFit Confluence. I initially thought about doing the squats at 135lbs, but after yesterday's heavy singles, I decided to go with 115lbs. That ended up being a good weight as I was able to get through each set of squats without putting the bar down, though the sixth and seventh rep were a struggle for the later rounds. Burpee box jumps, while not hard, are tiring. Interesting workout, hoping to break 12 minutes next time.

Front Squats

Workout 8 November 2010:

Front Squat 1-1-1-1-1

Results: 220-225-230-235-240lbs
Previous best: 185-195-200-200-205lbs (13 May 10)

Today's workout was at CrossFit Confluence. I really have no idea where these numbers came from. After some light reps, I started my "work sets" at 175lbs intending to finish around 215-220lbs, but the weight kept moving so I kept adding more. I finally failed going for 245lbs.

DT

Workout 6 November 2010:

"DT"
Five rounds for time of:
115lb Deadlift, 12 reps
115lb Hang power clean, 9 reps
115lb Push jerk, 6 reps

Results: 13'25
Previous best: 12'57 (95lbs, 20 Aug 10)

Today's workout was at CrossFit Confluence. A normal "DT" is done with 155lbs but I scaled it to 115lbs which is 20lbs heavier than the last time I did this workout over a year ago. Despite the 20% increase in weight, my time was only 30 seconds slower. For the first three rounds, I was able to do all reps without breaking into sets, though I did put the bar down between each exercise. By the fourth and fifth round, I had to break up the push jerks into two sets of four and two but was still able to do all the deads and cleans straight through.

This workout is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Clean and Jerk

Workout 5 November 2010:

Clean and Jerk 1-1-1-1-1

Results: 135-155-165-165-175lbs
Previous best: 160-165-170-175-180lbs (18 Sep 10)

Today's workout was at CrossFit Confluence. We had a guest coach who reviewed many of the basics of the clean and jerk and also taught a good joint mobility warm-up. I stayed light for most of my lifts (many beyond the five above) to work on form and technique and only then went heavy for the sake of posting numbers. By then I was somewhat fatigued so couldn't put up any big weights. Next time, with some luck and good technique, I should be able to hit 185lbs.

Triplet

Workout 2 November 2010:

Rounds in 15 minutes of:
3 Weighted pull-ups, 25lbs
6 Chest-slap push-ups
9 Box jumps

Results: 11 rounds
Previous best: none

Today's workout was at CrossFit Confluence. I really didn't know how many rounds to expect for this workout since I haven't done weighted pull-ups in awhile and I've never really done any significant number of chest-slap push-ups. The 25lb weight was a good choice, challenging, but not heavy enough where I had to break up any sets. I alternated grip each set to help ease fatigue. The chest-slap push-ups and box jumps went well and never slowed me down.

Afterwards, we did Tabata L-sits. I did mine on the rings and was able to do the full 20-seconds work for the first three rounds. I then scaled back to alternating legs out for two rounds. The sixth and seventh round were both legs tucked. The final round I did a hanging "L-sit" with legs extended. This was painful.

Fall Brawl

Workout 1 November 2010:

Fall Brawl Workout #2
Time for 21-15-9 reps of:
Wallball, 20lb ball to 10ft target
Rowing (calories)
Ground-to-overhead (95lb)

Results: 14'29
Previous best: none

Today's workout was at CrossFit Confluence. This was the second workout at this weekend's Fall Brawl event hosted by R.A.W. Fitness in Gibsonia, PA. I scaled the G2O weight from 115lb to 95lbs. I didn't think I could finish this workout in under 15 minutes, but everyone at the gym pushed me through the final round. Even more kudos to the CFC athletes who competed, now having been through the workout myself.