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Old 09-11-2006, 05:58 PM   #1
Jeremy Froley
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Monday 060911

CFWU x 2 and some dislocates

Overhead Squats 1-1-1-1-1-1-1-1-1-1 reps

BWT = 178 lbs

95 x 1
105 x 1
115 x 1
135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1 PR

A PR with little to no food in the last week and 1 previous workout in the last 9 days....i'm not even sure how to explain it. All i know is that the weight felt heavy and it felt great to be back on my way to consistent training!!
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Old 09-12-2006, 07:53 AM   #2
Jeremy Froley
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Was in a hurry posting that last workout and forgot to include that i worked on pistols after the overhead squats. Did 3 sets of 3 on each leg holding a 9kg kettlebell. I finally feel that these are improving!
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Old 09-12-2006, 02:09 PM   #3
Jeremy Froley
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Tuesday 060912

30 Muscle-ups for time

Time = 9:15

Well, since our pull-up bars in the facility are not up yet, we just drove around looking for some place to hang the rings. We found some basketball courts with some sturdy looking 10' supports and threw em' over it. Never got more than 6 in a row and never less than 2...it went pretty well. I had been looking forward to this for awhile, since i finally got rings. It was all i hoped it would be!!! I do know that 120 pull-ups and 120 dips is infinitely more difficult than 30 MU's, so i'm very thankful to have the rings!!!
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Old 09-14-2006, 09:29 PM   #4
Jeremy Froley
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Thursday 060914

CFWU x 2

Three rounds, 21-15- and 9 reps, for time, of:
95 pound Hang squat clean
Handstand push-ups
185 pound Deadlift
Ring Dips

subs - our facility won't have the apparatus to hang the rings until next week some time, so i subbed in parallette push-ups for ring dips...definitely not as difficult, but as good as i could come up with!!

Time = 24:10

smoked. absolutely smoked. HSPUs kicked my !!!!
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Old 09-18-2006, 10:12 PM   #5
Jeremy Froley
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Monday 060918

CFWU x 3

For time:
95 pound Clean and Jerk, 50 reps

Time = 6:40

Felt good to start off the week on track. I'm still trying to get the consistency back after the move. It's been tough with getting settled, working and getting the affiliate going. We are still waiting on the pull-up bars to get mounted and the GHD to show up, so workouts are a little limited right now. All that should change within the next week, though!!

This workout was tough on the lungs, but felt great! I'll have to suck it up and not rest as much next time. I was disappointed when i got done and immediately knew i could have done it faster.
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Old 09-19-2006, 10:27 PM   #6
Jeremy Froley
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Tuesday 060919

3 rounds for time of:

run 400m
30 wall ball shots, 20 lb. ball
30 box jumps, 24 inch box

Time = 20:06

I wanted to do todays workout, but without a place to do pull-ups and a lack of time to drive to a park, this is what i came up with. With only a few workouts in the last few weeks and none with running, this one smoked me!! I remember doing this one not too long ago with 5 rounds and it didn't take me much longer than these 3 rounds. Goes to show how fast my conditioning drops with a few weeks of inconsistency!! Hopefully it comes back quickly!!
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Old 09-22-2006, 03:15 PM   #7
Jeremy Froley
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Wednesday 060920

WU = dislocates

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Since the pull-ups bars are not yet mounted and i haven't anything else to hang from, i did "lynne" with body rows. I elevated my feet onto a 24" box to add difficulty, though it's still not nearly as tough as pull-ups!!

BWT = 177 lbs.
-used 185 lbs for bench presses

Round 1 - bench press=15 reps body rows=19 reps
Round 2 - bench press=12 reps body rows=22 reps
Round 3 - bench press=11 reps body rows=18 reps
Round 4 - bench press=10 reps body rows=17 reps
Round 5 - bench press=8 reps body rows=16 reps

Totals bench press=56 reps body rows=92 reps

I'm not sure where the bench press compares to last time, but i'll check and post it. I imagine not very well due to the large drop in body weight and the inconsistency associated with moving and setting up the affiliate, but we'll see!
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Old 09-24-2006, 01:39 PM   #8
Jeremy Froley
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Friday 060922

I couldn't get to a track to do the three 800's, so i did:

5 rounds of the crossfit warm-up
5K on the treadmill in 31:08.....waaaay slower than i can do on real ground.
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Old 09-24-2006, 01:43 PM   #9
Jeremy Froley
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Saturday 060923

I didn't see what todays WOD was until late Saturday morning, which plays in to the reason i didn't do this one. I teach a bootcamp class for the gym i work at on Saturday mornings and i decided to fully participate in today's. We did a lot of similar things that were involved in today's WOD, so i passed on it.

We did lots of sprints on the beach of roughly 400-600M, sets of push-ups, squats and sit-ups, body rows on railings and a TON of lunges and bear crawls up and down a grassy hill before jogging about a mile back to to the parking lot. A tough workout...but it's always good on the beach!!
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Old 09-24-2006, 01:47 PM   #10
Jeremy Froley
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Sunday 060924
30 Muscle-ups for time

Time = 8:53 (PR by :22 seconds!!)

We headed back to the local elementary school to drape the rings over the bball hoop supports. Didn't expect to see this one again so soon, but i was definitely excited for it. I think i could have done a bit better as i was off to a pretty fast time (for me) at the 20 point, but on 22 i ripped a large hunk of skin off my right wrist that made so i could only get one at a time without unbearable pain. Next time i'll go get some athletic tape for my wrists and hopefully shatter my PR!!!
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