morgan voz's cfcc log

[Morgan Vozobule]

MONDAY MAY 21, 2012

@crossfit bethesda, md

METCON:
21-15-9 (10 min cap)
Push Press (95/65)
Burpee

TIME: 5:19

STRENGTH:
Deadlift
2-2-2-2

213x1 (pr!)

2ND METCON:
21-15-9 (10 min cap)
Push Press (95/65)
Burpee

TIME: 5:31

[Morgan Vozobule]

TUESDAY, MAY 22ND 2012

@crossfit bethesda, md

METCON:
Partner workout:
As a team accumulate 1000 reps.
Pick whichever movements you want to do and when you want to to do them.
Box Jumps
Pullups
Kettlebell Swings (52/35)
Jumping Ring Dips
Sit ups

the "teams" really only consisted of you and your partner, so it was hard to keep track but i think i did about 290 box jumps, 90 sit ups, 50 kb swings, 20 pull ups, and 50 jumping ring dips. we finished in 23 minutes.

[Morgan Vozobule]

THURSDAY, MAY 24 2012

STRENGTH: Clean and Jerk x1

124lbs, PR for the clean and jerk as one movement (clean max: 130, jerk max: 120)

-need to emphasize open hips and a high shrug at the top of the pull, started to split clean @ this weight.

METCON:
10-9-8-7-6-5-4-3-2-1
Pull-ups
Russian KB swings (1pood)
Burpees

5 minute cap:
made it through the 6-rep round, and 2 pull-ups for the 5-rep round.
-kipped these pull ups, with no band. and it was ugly, but its something i need to get better at, so im forcing myself to not use a band anymore.

[Morgan Vozobule]

FRIDAY, MAY 25 2012

i usually work friday mornings but with the end of the cycle fast approaching i took off lunch today knowing i wanted to take a stab at fran.

PREVIOUS FRAN TIMES
JAN. 9th- with an average band: 8:29
FEB. 14th- with a micro & mini band: 10:00
TODAY- with no band assistance: 6:28

hows that for progress?

oh yeah, deadlift: 215x2 (pr)

[Morgan Vozobule]

SUNDAY, MAY 27 2012

METCON: "MURPH" - for time
1 mile run
100 pull-ups
200 push-ups
300 airsquats
1 miles run

kipped all 100 pull ups with no band but had to scale to knee push ups, finished in 56:10 and almost barfed.

[Morgan Vozobule]

MONDAY, MAY 28TH 2012

STRENGTH: backsquat, peak of 1.

210lbsx1, previous PR from the total in january.

METCON: tabata burpees since i didnt sign up for class on MindBody

54 burpees

[Morgan Vozobule]

WEDNESDAY, MAY 29, 2012

STRENGTH: Chest to bar pull up, peak of 1

mini-band +10lbs, supinated grip.

METCON: 50 Double Unders, 40 American Kettlebell Swings (1.5/1), 30 Burpees, 20 Pull-ups, 10 Handstand Push-ups.

finished in 9:16, subbed a 1 min handstand hold for handstand push-ups.

[Morgan Vozobule]

THURSDAY, MAY 31, 2012

STRENGTH: Clean and jerk, peak of 1.

125lbs x1, PR for the clean and jerk as one movement, but my clean PR is at 129. failed the clean today at 130lbs.

OPTIONAL METCON: row 1k for time
4:00 flat

[Morgan Vozobule]

FRIDAY, JUNE 1ST, 2012

STRENGTH: Deadlift, peak of 1.
220lbsx1, PR.

METCON: Fran
6:53, about 20 seconds longer than last weeks :/

[Morgan Vozobule]

SATURDAY, JUNE 2ND, 2012

INTRO TO OLY LIFTING
pr'd snatch, 81lbs. i dont really know why i suck at the snatch but i still love it. getting my hips through and being tall at the final stage of my pull is the biggest problem.

clean and jerk, 90% of my max. then my right shoulder really started to bother me (same push-up problem shoulder,) it may have been a matter of overworking it.