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Old 01-30-2007, 10:04 AM   #1
Anthony Myers
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I'm a week behind the regular WOD's, after a well-deserved break, and am using my new-found Psychic skills to supplement with some Max-effort stuff

225/19m/6'3"

Decided not to scale up since It was my first day back.

Diane
225 deadlift, HSPUs......... 21-15-9
12:06
(legs propped up on the Smith Machine for HSPU's)
Happy about my form on the DLs

MaxEffort = BP - PLUS Close-handed pushups in between sets
Supposed to be 5-5-5-5-5-3-3
didn't do last part(because I couldn't go any higher)

175x5
185x5
195x5
205x5
215x3+2 spot
225x1+4 heavier spot
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Old 01-30-2007, 08:57 PM   #2
Anthony Myers
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CFWUx3

did the 75 rep OHS challenge
It was an awesome experience

95lbs
25-15-16-19

Mind over matter, in the last one
Left shoulder felt a little worse for wear afterwards (the injured one)

Max-effort = weighted Pullups
Chin --- NonChin
45x3 --> 25x5
55x3 --> 30x4+1
65x3 --> 35x5
75x3 --> 45x2+1

As you can see, big difference in ability to move weight with the different grips.

Hoping these will bring my chin-up numbers up, I think I have plauteaued a bit.
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Old 02-01-2007, 05:11 PM   #3
Anthony Myers
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CFWUx2 +Burgener WU in the middle

Modified Diane
21-15-9 of

135 Clean and Jerk
dips
kip pullups

Didn't have time for 3-1 dips, and My planned max-effort Presses
So, I became creative, and made this one up.

24:09

Done: the day before the posted time....Wednesday
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Old 02-05-2007, 10:44 AM   #4
Anthony Myers
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been slacking on the posts

Friday Feb 2nd, 2007

Push Presses
3-3-3-3-3-3-3
got up to 205x3 (do not have exact figures on hand)

Saturday Feb 3, 2007

Supposed to do "Angie"

did 2 Capital Crossfit foundations classes..instead..
Squats and Deadlifts.. hip flexors feeling it...hard

Sunday Feb 4, 2007

did 3/4s of Angie
no pullups because didn't have anywhere to do it inside my house.
Angie - pullups = 25:42 minutes

Today will do Deadlifts, and will forgo my rest day, to hit up Fran (with 135 woot) tomorrow
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Old 02-06-2007, 02:25 PM   #5
Anthony Myers
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Feb 5, 2007

Deadlifts

my first day with perfect form
got up to 385 lbs, 20lbs over my PR squat

did a butt load of practice and didn't dissappoint
Only stopped at 385 because my grip strength failed.
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Old 02-07-2007, 04:15 PM   #6
Anthony Myers
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Feb 7, 2007

Fran with 135 lbs
13:46

Reps for thrusters
15-6
5-6-4
5-4

Liked my form on the Kips, but need a better bar to do them on.
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Old 02-08-2007, 06:52 PM   #7
Anthony Myers
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Feb 8, 2007

21 - 225 DL
25 double unders (to replace 800m run)
15 - 225 DL
25 DU
9 - 225 Dl
25 DU

in 17 minutes
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Old 02-10-2007, 10:39 AM   #8
Anthony Myers
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Feb 9, 2007

Didn't have access to pullup bar or dip bar for the 30 Muscleups

instead I did some shoulder/rotator cuff work

did some :
explosive bench press
ohs's
face pulls with a cable machine
L-holds with my feet on the ground (and propped up)
scapular pushups
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Old 02-17-2007, 10:36 AM   #9
Anthony Myers
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Feb 10, 2007

rest

Feb 11, 2007

couldn't make it out

Feb 12, 2007

Back squat 5-5-5-5-5 reps

280/295/305/315/295 (315 with last rep spotted)

4 rounds for time of:

30lb Thrusters, 25 reps
(left shoulder was messed up so for the last 10 reps of the last 3 rounds 5 reps of one arm thrusters) **these are soo fun**

Walking lunges, 100 feet = 30-35 reps

15 foot Rope climb, 3 ascents (I did 5 switch switch reps for each one... Not RX'd but still messed me up for the next few days.)

Feb 13, 2007

Rest - supposed to be Jackie

but hips were in a right state after the Lunges (my biggest nemesis)

Feb 14, 2007

actually a rest day

Feb 15, 2007

supposed to be 10k - didn't happen still sore..
Still haven't run a 10 k yet.

Feb 16, 2007

Still on the week behind track

For time:
20 inch Box jump, 50 reps
(couldn't find a high enough box.. so like 15 inches)
Rope climb, 5 ascents
(7 regular rope pullups for each ascent)
1.5 pood Kettlebell swing, 50 reps
(55lb dumbell)
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
(first 40 normal.. but left shoulder still bothering me so the last 10 were one arm, 5 each)
800 meter Run
(had to take a little break in the middle)
50 Back extensions

27:35
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Old 02-26-2007, 10:24 AM   #10
Anthony Myers
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Feb 17, 2007

305//320//330//340 (planned peak weight)

350x2.5
325x2 (keeping it safe)
305x5 (making up for the lost reps)

did some extra Press because i saw the CFT was coming... (a little bit of cheating, but that is what crossfit is about e.g. kipping :p )

Press

135x5
155x5
175x5
145x5
165x5

Feb 19, 2007

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

didn't time it... couldn't run the rest of second and third 800 metres because of the treadmill
did all the situps and back extensions
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