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-   -   Price's PR Palace (https://board.crossfit.com/showthread.php?t=85990)

Price Goosby 02-04-2014 12:37 PM

Price's PR Palace
 
+1 Alliteration!

I've been crossfiting for just over a month now, most of my WODs are usually a mixture of Main site, Mayhem, and Verve posts, but I'll make up my own thing if need be. I do everything out of a globo gym, but the since I'm there nearly every day and a couple of the trainers do crossfit, they don't mind if a bang a plate or two around.

Current Stats: Age 27, Weight 225, Height 6'

I guess we'll start off with yesterday's work.

Warm up:
20 sit ups
400m row
x2

3x Power Cleans EMOM for 10 Min
First 5 min 135#
Second 5 min 155#

Practice Snatch form with just the bar

Stretch

"Abbate"

1 Mile Run
21 Clean & Jerk 145#
1/2 Mile Run
21 Clean & Jerk 145#
1 Mile Run

49:20

Price Goosby 02-04-2014 05:08 PM

Re: Price's PR Palace
 
Didn't have time for much today due to the incoming 3rd storm of the century.

10 minutes on the stationary bike

Stretch

5 minutes of pull ups

Squat cleans 10-10-10-10
95-115-135-145

Price Goosby 02-07-2014 05:00 PM

Re: Price's PR Palace
 
Run .5 miles
30 sit ups
30 mountain climbers
30 leg raises
30 sec plank
Run .5 miles

Stretch

6x3 Back squat 205#

3 Rounds
10 Power clean 135#
10 Burpees

Practiced handstands (still trying to do at least one full range of motion HSPU by the end of this year) for another 10 minutes leaving my wrists shot for the night.

Price Goosby 02-09-2014 06:46 AM

Re: Price's PR Palace
 
After a month of practicing form I was finally able to hit some nice squat snatches. Still recovering from a cold so it felt like it was 100 degrees at the gym.

400m Row
Stretch

Squat snatch
5x5 @ 65
3x5 @ 75
3x5 @ 85
2x5 @ 95
1x5 @ 105 (PR)

3 Rounds
10 box jumps (24 inch)
10 push ups

3x10 box jumps (36 inch)

Price Goosby 02-10-2014 05:08 PM

Re: Price's PR Palace
 
Practiced some power snatches for around 10 minutes @ 95 and a quick row of 400m to get the blood going.

5K Run 30:48

Price Goosby 02-12-2014 05:29 PM

Re: Price's PR Palace
 
1 mile run warm up
Stretch

10 burpees
15 crunches
15 hanging leg raises
.5 mile run

Close grip bench press 10-10-10 155#

5 Rounds
10 Power cleans 155#
10 burpees
(3 minute rest between rounds)

10 Pistol squats (5 each leg) Starting to get pretty good at these, 2 months ago I could barely get one in on either leg.

Price Goosby 02-14-2014 03:15 PM

Re: Price's PR Palace
 
400m Row
Stretch

400m Run
20 Burpees
400m Run
x3

Find 1 Rep max
Back squat:
2x135
2x225
2x235
1x245 (PR)

Shoulder Press
2x95
2x105
1x115

Deadlift
5x135
5x225
2x275
2x315
1x325

Price Goosby 02-16-2014 06:40 AM

Re: Price's PR Palace
 
These winter storms are killing me. Luckily the roads were finally clear enough to get a good session in.

.25 mile run
20 back extensions
stretch

4 Rounds
15 Power snatches 95#
15 Toe to bars

6x5 Back squat 185#

Price Goosby 02-17-2014 04:48 PM

Re: Price's PR Palace
 
30 Wall balls (20lbs)
400m Row
x4

3 Rounds of 3x5 Bench press
135-155-175

My gym has apparently decided to go all out for all 10 of us who do crossfit and are shipping in tons of rouge equipment to use. They just brought in boxes and should have med balls in the next day or so. Beyond excited. :pepper:

Price Goosby 02-19-2014 06:45 PM

Re: Price's PR Palace
 
Ten Sets (For time)
250m Row
10 Burpees
1 Minute rest

32:41

10x5 Pull ups (30 sec rest between sets)
I alternated between kipping and strict. Starting to really get the hang on the kip now, but my strict need a ton of work. I'm going to focus on doing pull ups 2 times a week if possible.

Price Goosby 02-20-2014 05:08 PM

Re: Price's PR Palace
 
1 mile run
stretch

3 squat cleans EMOM
First 5 min 135#
Second 5 min 155#

600m row

6x3 pull ups (switching from kipping to strict to chin up every set)

4x4 Shoulder press 95#

Price Goosby 02-22-2014 07:16 AM

Re: Price's PR Palace
 
400m Row
15 sit ups
15 back extensions
Stretch

"Fran"
21-15-9
95# Thrusters
Pullups
12:14 My first attempt so I'll take it. :pepper:

3x10 lat pull downs 110#

5x3 Backsquat 185#
2x2 Backsquat 205#

Had nothing left to give on the squats. Not bad for 8 in the morning though.

Price Goosby 02-24-2014 04:58 PM

Re: Price's PR Palace
 
10k Row

45:06

I started to waiver a bit at the 5k mark, but I was able to focus on my pacing to finish out.

Price Goosby 02-25-2014 05:10 PM

Re: Price's PR Palace
 
2 Mile run
Stretch

4 Rounds
10 Overhead walking lunges w/ 45lb plate
10 Ground to overhead w/ 45lb plate
10 burpees chest to plate

Practice Power snatch

10x 115#
10x 125#
3x 135#

Started to get lightheaded at 135 so I had to cut it short. Need to work on my hips right before the second pull.

Price Goosby 02-26-2014 04:47 PM

Re: Price's PR Palace
 
"Helen"
3 Rounds
.25 mile run
21 Kettlebell swings 25#
12 pull ups

15:10

60 walking lunges w/ 100lb barbell

Started doing some pistols but my left leg is killing me. Probably going to take a day off to heal some more, maybe roll it out on the lacrosse ball tonight. :crutch00:

Price Goosby 02-27-2014 05:20 PM

Re: Price's PR Palace
 
50 Sit ups
.5 mile run
50 mountain climbers
30 Leg raises
30 Sec plank

Light stretch

1x5 Back squat 135#
1x5 Back squat 185#
4x5 Back squat 205#

3 Touch and go power cleans EMOM adding 10 lbs every 5 mins
145#
155#
165#

3x20 Push ups

Price Goosby 02-28-2014 04:56 PM

Re: Price's PR Palace
 
.5 mile run
15 T2B

Front squat
1x3 135#
1x3 155#
2x3 165#
3x3 175#

Warm up of 25 front squat at 95#
5x5 Overhead squat 95#

Practiced squat snatch for a good 5 min then moved on to HSPU and made a attempt at some double unders. These 3 being my primary weaknesses I'm going to be hitting them more often.

Price Goosby 03-04-2014 04:58 PM

Re: Price's PR Palace
 
Real short one today, I'm still fighting off a local flu going around.

1000m row
10 box jumps 24"
30 sit ups
1000m row
30 hip extensions
30 sit ups

6x2 Back squat 225#

Price Goosby 03-05-2014 04:57 PM

Re: Price's PR Palace
 
.5 mile run
10 push ups
5 pull ups
15 crunches
x4

20 DB snatches 50#
10 burpees
x2

Being sick is causing me to overheat and tire out too quickly.

Price Goosby 03-06-2014 04:53 PM

Re: Price's PR Palace
 
1/4 mile run
25 burpees
1/4 mile run
25 burpees
1/4 mile run
25 burpees
1/4 mile run

3 Rounds
10 Power clean 135#
10 Push jerk 135#

This cough is just ****ing me off now. I can do more than this but lack of air is killing me.

Price Goosby 03-09-2014 06:08 AM

Re: Price's PR Palace
 
.25 mile run
Stretch

Tried out 14.2
Total rep count of 60

Practiced OHS and squat snatch for a good 15 minutes after @105

3 Rounds of close grip bench press
5-5-5
135-155-175

Price Goosby 03-10-2014 03:56 PM

Re: Price's PR Palace
 
3 Rounds

1 Mile run
10 burpees
15 crunches
10 hanging leg raises

Still a bad cough but I'm finally able to run again.

Price Goosby 03-11-2014 05:47 PM

Re: Price's PR Palace
 
.5 mile run
30 burpees
Stretch

16 min run
Odds: Run
Evens: Walk

3 Rounds
6x Power snatch 135#
6x Clean & Jerk 135#

20 box jumps 24 inch
10 box jumps 36 inch

Price Goosby 03-13-2014 04:11 PM

Re: Price's PR Palace
 
1 mile run 8:57
Stretch

Push press
5x95
5x105
3x115
3x125
2x135
2x145
2x155
2x165

4 Rounds
10x Deadlift 245
10x Box jump

Price Goosby 03-14-2014 04:07 PM

Re: Price's PR Palace
 
1 Mile run
1000m Row
1 Mile run
22:54

"Death by Burpee"
Perform a burpee increasing by one in the set EMOM
Ex 1st min 1 burpee, 2nd min 2 burpees, continuing until a full set cannot be completed.
Total of 69 burpees

Bench Press @ 165lbs
1,2,3,4 etc unbroken w/ 30sec rest in between sets. Once set breaks finish the set and total your score
Total of 82 reps

Price Goosby 03-16-2014 05:49 AM

Re: Price's PR Palace
 
Tried out 14.3

Total of 63 reps

My heart just wasn't in this since I basically did a miniature version of it on thursday, I know I could have done better but my back couldn't take further punishment.

Price Goosby 03-17-2014 03:57 PM

Re: Price's PR Palace
 
2 rounds
15 Burpees
15 Squats
15 Lunges
15 Pull ups
15 minute run

Total of 3 miles. I was going to try for a 3rd rounds but something about the amount of people today just sucked all the air out of the room

Price Goosby 03-18-2014 03:46 PM

Re: Price's PR Palace
 
4.55 mile run

50:44

Broke out the barefoots today so my calves are killing me. Felt great to run outside again though.

Price Goosby 03-21-2014 04:15 PM

Re: Price's PR Palace
 
1 Mile run 9:37
Stretch

6 Rounds
250m Row
15 Push ups

EMOM for 10
3 Power cleans @ 155#

Ran through Crossfit Shatter's open house and met all the trainers. Doors should officially open in the next week or so, so stoked! It'll be nice to have an actual box to workout in.

Price Goosby 03-22-2014 05:35 AM

Re: Price's PR Palace
 
"Daniel"

50 Pull ups
400m Run
21 Thrusters 95#
800m Run
21 Thrusters 95#
400m Run
50 Pull ups

35:58

Hands started to tare at the end but it was a nice start to the day.

Price Goosby 03-26-2014 04:29 PM

Re: Price's PR Palace
 
Getting the blood flowing helped clear my head a ton.

3 Rounds
800m Run
2 minute rest
4:38
4:32
4:27

Back squat
1x6 135#
1x4 185#
4x4 225# (body weight) I keep playing the mental game once I get here. I feel I can do far more, but something mentally is holding me back once I get to the 225-250 range. :shrug:

2 Rounds
10 Crunch
10 Leg raises
10 Crunch
10 Mountain climbers
10 Crunch
10 Sec plank
10 Burpees

Price Goosby 03-27-2014 04:11 PM

Re: Price's PR Palace
 
60 Cal Row
Stretch

50 Jumping Jacks
40 Squats
40 Crunches
40 Leg raises
20 Squats
20 Bicycles
20 Crunches
30 Leg Raises
.5 Mile run

5 Rounds
7x Deadlift 250#
7x Push ups
7x Box jump 24"

4x10 Walking lunges w/ 90lb barbell
Odd sets: Front rack position
Even sets: Overhead

Price Goosby 03-29-2014 05:57 AM

Re: Price's PR Palace
 
21-18-15-12-9-6-3
Thrusters 95#
Bar facing burpees

33:19

Good god.

Price Goosby 03-30-2014 05:49 AM

Re: Price's PR Palace
 
"Jerry"

1 Mile run
2000m Row
1 Mile run

28:24

Price Goosby 04-01-2014 05:19 PM

Re: Price's PR Palace
 
First day at Crossfit Shatter with the 101 class. Had a great time and looking forward to Thursday!

Mostly a refresher on my part, but still got my sweat on with a little 15-12-9 of Burpees and squats.

Price Goosby 04-02-2014 04:06 PM

Re: Price's PR Palace
 
10 minute run
EMOM increase hill incline by .5
x2

Hanging Squat Clean
5-5-3-3-1-1-1-1-1
105-125-135-145-155-165-175-185-195(PR)

Price Goosby 04-03-2014 04:23 PM

Re: Price's PR Palace
 
Push press
5x4 125#
5x4 135#
4x4 145#

5 rounds with partner
200m row
10 hand release push up
6 KB snatches
Rest during Partners set

3 min AMRAP
5 Pull ups
5 20lb wall balls

Price Goosby 04-05-2014 01:28 PM

Re: Price's PR Palace
 
1000m Row
Stretch

Back squat
3x 155
3x 185
3x 205
3x 225
3x 245
2x 265
1x 275 (PR)
I may have been able to go past this, but still had stuff after so I stopped here. First time squating with the belt. It made a big difference.

7x10 Burpees
1/4 mile run ( I wanted to go more but I rushed stretching so my calves started to tense up)

Price Goosby 04-06-2014 04:40 AM

Re: Price's PR Palace
 
Now that winter is through I can get back to my weekend morning walks!

Just under 2.5 this morning

Price Goosby 04-07-2014 04:40 PM

Re: Price's PR Palace
 
25 minutes practicing snatch form

12 min score = total number of box jumps
Odd: 5 strict pull ups
Even: Max box jumps
total score of 97

Team Row 8 AMRAP (3 man team)
200m Row
rest during partners sets


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