Praz’s Training Log

I am going to post various things about nutrition and all my work outs. This will serve 2 purposes: 1) A log for all my work outs 2) A source of information for all things nutrition and exercise that interest me.

I started this blog on 4/29/2009, but I have added my work outs and adjusted the post dates so they coincide with the work outs.

I label a lot of my entries as “DCF WOD” because not all the work outs have names, the benchmark ones do. The WODs done at CrossFit Strong are labeled “CFS WOD”.

Update: I started working out at CrossFit Strong as of 7/28/2009.

Update: As of 10/09/2009 I have left CrossFit Strong and have joined CrossFit Richardson. Its a smaller gym, but friendly people, a great coach, and better programming IMO.

Squat Cleans + MetCon

Squat Cleans
3 X 135#
3 X 155#
3 X 175#
3 X 185#

MetCon:
21-15-9
Squat Cleans (135#)
Rung Dips

Time: 20 Minutes. Did not complete the work out, finished the round of 15.

CFR WOD

WOD:

5 Rounds of Complex:

3 Dead Lift
3 Hang Cleans
3 Push Jerks

Weights: 135#, 145#, 155#, 165#, 185#

After:
50-40-30-20-10
Squats
Sit Ups

Time: 11:43

Griff and Stuff

WOD:

800m Forwards
400m Backwards
800m Forwards
400m Backwards

Time: 16:34

After:
155# Bench Press
Reps: 10, 8, 8

Ring Rows
Reps: 10, 8, 7

CFR WOD

Power Cleans:

3-3-3-1-1-1

3 X 185#
3 X 205#
1 X 215#
1 X 225#
1 X 235#
1 X 245# Fail.

Injured wrist on the first clean of the 185# set, the rest were all down hill from there.

3 Rounds:
400m Run
21 Pull Ups
12 hand Stand Push Ups

Time: 25:42
HSPUs done to 2 ab mats.

CFR WOD

WOD:

5 X 3 Strict Press (95#, 105#, 125#, 135#, 145# fail)

3 Rounds:
15 Hang Squat Clean (95#)
15 Pull Ups

Time: 15:32

CFR WOD

WOD:

3 Rounds:
10 Ground to Over head (95#)
200m Run (50-50-50-50)

Time: 6:32

Stuff

Half a deck of cards. Mix of:

Tuck Jumps
Burpees
Sit Ups
Lunges

13:00

Did over 60 burpees and about 50 tuck jumps.

Squats and Power Cleans

Warm Up: 30 Minute walk with dog.

Squat:
BW X 5
20kg X 5
30kg X 4
40kg X 3
60kg X 2
80kg X 3 X 5

Hang Cleans:
20kg X 3 X 5
25kg X 3
30kg X 3
40kg X 3
45kg X 3

Power Cleans:
45kg X 5
50kg X 5
60kg X 3 X 5

Pull Ups:
BW X 3 X 3

Chin Ups:
BW X 3 X 3

Air Force WOD

WOD:

20 Thrusters
20 SDHP
20 Push Jerk
20 Over Head Squats
20 Front Squats

Start with 4 burpees and do 4 burpees every minute on the minute. Rx’d was 95#, I did 65#.

Time: 15:42

2 minutes longer than the last time I did this. Done in my garage where it was 95 degrees.

Hotel WOD

WOD:

20 Push Ups
1 Sit Up
19 Push Ups
2 Sit Ups
.
.
.
1 Push Up
20 Sit Ups

Time: 18:31

WOD done at a hotel in Charlotte, NC. 2 minute PR!!!!