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Old 08-25-2006, 08:46 PM   #1
Jeremy Froley
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Friday 060825

CFWU x 2

Front Squat 3-3-3-3-3-3-3 reps

BWT = 182 lbs.

135 x 3
155 x 3
175 x 3
195 x 3
225 x 3
240 x 3
245 x 3

Everything felt extremely heavy today, so i didn't push it as much as i had hoped for. Still, i'm very happy with the numbers, and more importantly, with my form. All reps had a very slow, controlled descent and were ALL THE WAY down. I had gotten in the habit of always squatting to a dynamax ball, but i've figured out that i've got a few more inches in me!!! (not that the dyanamax ball is shallow by any stretch...at nearly 6 feet tall, sinking to a 14" ball is VERY deep!!)
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Old 08-26-2006, 03:09 PM   #2
Jeremy Froley
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Saturday 060826

CFWU x 2 (minus pull-ups)

Two rounds for time of:
15 ft. Rope climb, 3 ascents
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders

subs - 45 towel pull-ups each round as a sub for the rope climbs and used 95 lbs. instead of 75 lbs. on thestiff leg deads.

Time = 34:43

I WISH I HAD A ROPE TO CLIMB!!!

Reason is, the towel pull-ups are infinitely harder than a rope climb...even without legs on the climb. I can get up and down a rope 3 times in 3-4 minutes or so, but each round of towel pull-ups were closer to 10 minutes!!! Not a huge deal, though. It makes going for time a complete joke, but still resulted in a very good workout!!

I used 95 instead of 75 on stiff legged deads just because i felt like it. It's a movement that i've always liked and 75 is very light...so i went up.

One big plus out of this workout was that i'm finally able to knock out much bigger chunks of KTE's!! I knew that they could only improve!!
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Old 08-27-2006, 05:44 PM   #3
Jeremy Froley
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Sunday 060827

CFWU x 3

Push Jerk 3-2-2-2-1-1-1-1-1 reps

135 x 3
155 x 2
165 x 2
175 x 2
190 x 1
200 x 1
205 x 1
210 x 1
220 x 1

I'm not sure why, but everything felt VERY heavy today! It may have been the residual effects of doing 90 pull-ups hanging from a towel yesterday!! Regardless, everything felt heavier than normal and i didn't get to the point that i wanted to get on these. I felt like i should be able to do a bit more than this based on what i was getting on the strict press about a week ago. Did 165 x 3 on that. I heard somewhere that a good estimate is 20% greater on a push press over a strict press, and 20% greater on a push jerk over a push press. That would put me at 198 lbs on a push press and 238 on a push jerk. If this is a reasonable estimate to use, then i have some work to do!!

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Old 08-28-2006, 04:42 AM   #4
Anthony Bainbridge
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My towel chinups were DEFINITELY slower than 3 rope climbs! OUCH!

Nice work on the front squats and push jerks. I've been practising my push jerk on DE days, since I'm not as comfortable with it as I am with push press. Getting better though!
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Old 08-29-2006, 08:13 PM   #5
Jeremy Froley
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Tuesday 060829

CFWU x 2 (minus back extensions)

50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box

subs - none

Time = 33:52

I knew this one would be tough when i read it, but i had no idea that it would bring pukie to the point of knocking on the door!!! Lightheaded was definitely the theme of this one! I tried as hard as i could to make up time on the wall ball shots and box jumps, but neither could make up for my slowness on back extensions. I do believe they are improving, though!

Anthony - thanks for the comments! I definitely agree with you that the push jerk is not as comfortable as the push press. Hopefully one of these days!!!
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Old 09-02-2006, 07:48 AM   #6
Jeremy Froley
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Wednesday 060830

CFWU x 2

Clean 1-1-1-1-1-1-1-1-1-1 reps

135 x 1
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1
225 x 1
235 x 1 PR

I figured that after the PR, i wouldn't push my luck and stopped after 8 sets! I told myself i wasn't going to try to max because of my fear of dropping the iron plates, but i pushed it a little. i still have a bit more left that's waiting for bumpers! I did sets on the evil wheel between each single for some extra ab work, which turned out to be a not so great idea with L pull-ups the next day!!
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Old 09-02-2006, 07:56 AM   #7
Jeremy Froley
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Thursday 060831

WU = dislocates

Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups

subs - none

Time = 47:26

!!! L pull-ups took a looooong time!! Thrusters were about 60 seconds per round and L's were the rest. Abs were killing me from the evil wheel yesterday!!!

These last 2 posts are delayed because i'm in the process of a move. I'm going from Sacramento to San Clemente, California to start up South Coast CrossFit. I may miss the next few workouts due to moving and setting up the new affiliate space. Who knows, i may get a few in, though!! Either way, i'll be back on it soon and the affiliate should be open and ready in a week or two!!!
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Old 09-06-2006, 04:56 AM   #8
Anthony Bainbridge
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Awesome work on the cleans!! You got me beat there!

And congrats/good luck on the new affiliate! Hit me up with an email sometime, I have a few questions. :D
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Old 09-07-2006, 06:39 PM   #9
Jeremy Froley
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Anthony - Thanks man!! The new affiliate will be great and i'd be more than happy to share our experiences with you! It's been slow to get going due to some nightmares with our living situation!!! It's been so bad that i haven't been able to workout since last thursday. All shoul be well by next monday though.
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Old 09-11-2006, 12:56 PM   #10
Jeremy Froley
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Sunday 060910

WU = jump rope and dislocates

21-15-9 reps of:
225 lb deadlift
handstand push-ups

subs - none

Time = 11:55

Felt good to finally get a workout in after more than a week!!! We are still getting the affiliate set-up, so we are a bit limited right now on what can be done. With the pull-up bars not yet up and the GHD not here yet, the filthy 50 wasn't gonna work. So..i decided to do this one from last week because it looked fun. It was not. Actually it did feel good, but after a week off, anything would have been good!! Only reason it took so long was too much resting. It has been a long week and a half with little food and little sleep. In fact, i've lost 10 lbs of bodyweight!! Until we get some clients in here at SouthCoast CrossFit, food may continue to be scarce!!

On to overhead squats!!!
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