Grotts' Crossfit

[Brian Negrotto]

10/7/2009
WOD:Thruster 1-1-1-1-1-1-1 reps
(145#; 145#; 145#; 145#; 155#; 155#; 160#)
WOD: 30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
(Did 120 pull-ups then 120 dips, didn't keep time)

Did both WOD back to back.

[Brian Negrotto]

10/8/2009
WOD: Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
(3 2/3 sets; subbed x21 1.5 pood KB swings for rows)
Was hurting BAD with the pull-ups from yesterday.

[Brian Negrotto]

10/9/2009
WOD: Run 5 K
(24:55; hills run)

[Brian Negrotto]

10/10/2009
Rest Day

THANK YOU GOD!!!!!!

[Brian Negrotto]

10/11/2009
CFWU x3 (minus pull-ups)
WOD: "Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
(8:22; as rx’d)

[Brian Negrotto]

10/12/2009
CFWU x3 (minus dips)
WOD: "Elizabeth"
For time: 21-15-9 reps of:
Clean 135 pounds
Ring dips
(14:49; as rx'd)
Ring dips were very sloppy, need to really improve on them. Cleans felt good.
Post-WOD: 5 sets of handstand holds for max time and 5 sets of L-sit holds for max time.

[Brian Negrotto]

10/13/2009
CFWU x3 (only did squats on last set)
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
(BS:335#x3/ SP:145#/ DL:405# = 885 pts)
Felt really good today, lifts went well. All PR!!!

[Brian Negrotto]

10/14/2009
Active Rest Day
CFWU x3
Rolled for about an hour.

[Brian Negrotto]

10/15/2009
CFWU x3
WOD: Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups
(30:26; as rx’d. Hang cleans were hard as hell, this WOD hurt me! Had to break up the hang cleans into lots of 3-4 rep sets)

[Brian Negrotto]

10/16/2009
CFWU x3
WOD: For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
(19:40; as rx'd)