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Old 10-06-2010, 12:46 PM   #11
Milton Brisson
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Re: Milt's WoD Log

Rest day at the Crossfit main - so I had to self-Rx a work-out today!
Haven't hit much shoulders or core this week so.......

5 Reps 90# SDLHP
10 Reps 75# Hanging power cleans
15 Reps 35# dumb bell swing (! pood kettle swing...?)

5 rounds for time

16:11 total time

Tomorrow will be the last work out for the week - feeling like I have alot left for it!

Will be shooting at some benchmarks next week...
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Old 10-07-2010, 12:57 PM   #12
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Re: Milt's WoD Log

End of the week (WoD-wise) for me, had to keep it light, as I feel like I am close to overdoing it! (This is my 4th day in a row...)

3 days off from WoDs coming up!

So today....

Start off with a 1 mile run. Then:

5 rounds for time:

10 ring rows
10 push-ups
10 sit-ups

Time was 9:07
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Old 10-11-2010, 12:04 PM   #13
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Re: Milt's WoD Log

Thanksgiving today - gotta earn my turkey and stuffing!

2.5K run with the wife - loaded the kids in the chariots - and off we went!

Then to the gym to meet with FRAN!

21-15-7 of 90# thrusters (little scaled...) and pull-ups (some were jumping...)

Time - 14:26
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Old 10-12-2010, 06:18 PM   #14
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Re: Milt's WoD Log

Crossfit AI WoD for October 8, 2010.

7 Rounds for time.

5 Sumo Deadlift High-Pull 115# (Scaled to 80#)
7 Kettlebell Swings 2 pood (Scaled - 55# dumbell - 1.5 pood...)
9 Ring dips (Scaled w/ paralelle bar dips)

All reps done.

Time: 18:33
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Old 10-14-2010, 11:50 AM   #15
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Re: Milt's WoD Log

Crossfitnasti.wordpress.com WoD for Wed. Oct. 12, 2010

Part 1:
Bench press, 5-3-1 (+)
5 x 155# - 3 x 185# - 3 x 205#

Part 2:
Three rounds for time of: (scaled - 4 rounds for time)
20 ring dips (10 paralelle bar dips)
20 pull-ups (10 pull-ups - some were jumping)
20 sit-ups (10 situps)
20 Russian kettlebell swings, 2/1.5 pood (10 35# db swings)

Time 11:53

These metcon sessions are not making me sweat as much.....I have the gas left in the tank - just not the strength....I will need to add some focused strength training to get better results (time, reps etc...)
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Old 10-15-2010, 02:11 PM   #16
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Re: Milt's WoD Log

Going to be starting a strength based program next week - so I thought that I would do the Crossfit total today...

Warmed up with 15 intense minutes on the eliptical.

Did 5 reps of 45# (empty bar) hanging power cleans to OH press.
Did 5 reps of 45# thrusters.
Did 5 reps of 65# power clean to press
Did 5 reps of 65# thrusters.

Squat:
Att. 1 - 225#, att. 2 - 245#, att. 3 - 275#

OH Press:
Att. 1 - 95#, att. 2 - 115#, att. 3 - 135#

Dead lift:
Att.1 - 205#, att. 2 - 225#, att. 3 - 245#

CrossFit Total - 635#

I am glad to have the numbers, I think I can get this to over 700# by the end of November. Hopefully some strength work will get it up there.

Finished off with max rep push-ups and pull-ups.

Enjoy your weekend, me!
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Old 10-17-2010, 08:35 AM   #17
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Re: Milt's WoD Log

[quote=Milton Brisson;856070]
Squat:
Att. 1 - 225#, att. 2 - 245#, att. 3 - 275#

OH Press:
Att. 1 - 95#, att. 2 - 115#, att. 3 - 135#

Dead lift:
Att.1 - 205#, att. 2 - 225#, att. 3 - 245#

CrossFit Total - 635#

[quote]

I beleive that should be655#

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Old 10-18-2010, 03:46 PM   #18
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Re: Milt's WoD Log

Starting on my 70s Big (7B) strength-based program from the 70sbig.com (WS – not FS).

It felt weird leaving the gym not feeling totally bagged today!

The work-out:

Warmed up with 10 minutes of high-intensity cardio and 10 reps of 45# (empty oly bar) thrusters.

Squat – Weight lifted x 5 reps x 3 sets, sets across – done with 155#
Press – 5x3, sets across – done with 85#
Chins/Pull-ups – 3 sets of as many reps as possible – 4-4-4 (not bad for me!) - thats why the strength training!

Left some room to make sure I can keep adding to my loads for a few weeks…
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Old 10-19-2010, 06:21 PM   #19
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Re: Milt's WoD Log

Day 2 of my 70s big work-outs. This one was a pretty good one today! I am not used to doing full power cleans - usually have stuck with hanging power cleans - so the legs are pretty sore after this!

Warmed up with empty oly bar (45#) power cleans to get the motion locked in. 10 reps...

Power Clean – 3 reps x 5 sets, sets across 95#
Dips – 3 sets of as many reps as possible 11-9-7
Conditioning

Did a little of what I like to call, "And 1's" for the conditioning. Take a triplet, today - push-ups, ring rows ans sit-ups - tart with 5 reps do all three, next set do 6 reps do all three, then 7 reps and so on...AMRAP 10 minutes.

6 complete rounds (ie. last set was 10 reps for each movement) and 9 of 11 push-ups in round 7.

I am completely floored right now by a cold! Good thing it’s a rest day tomorrow, hopefully I can get back at it on Thursday.
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Old 10-20-2010, 07:23 AM   #20
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Re: Milt's WoD Log

Its rest day on the 70s Big plan today.

Good thing, because I am sicker than a dog! I will likely take tomorrow off as well...
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