morgan voz's cfcc log

[Morgan Vozobule]

will be celebrating my 6 mos. anniversary with crossfit on the 7th! super excited to catalog any/all improvements so heres to eternal logging courtesy of the interweb.

TUESDAY, MAY 1ST

STRENGTH:
snatch, peak of 1.
79lbs x1

been stuck at this weight for the past few weeks, i end up split snatching once the weight gets heavy, which is super frustrating but at least provides some comedic relief for the others.

METCON:
5 rounds of: 30 seconds of Single Arm Snatch, Weak Arm. 30 seconds of Single Arm Snatch, Strong Arm. 30 seconds of rest. Your score is your total number of reps.

135 reps with a 12k kettlebell.
-could have snatched heavier but im still perfecting the catch and have the forearm bruises to show it.

GYMNASTICS CLASS @ 730pm

Skill #1: single-arm handstand
Skill #2: pistols

METCON:
For time: 20-15-10-5 of handstand thigh-slaps, rolling pistols, knees to elbows.

finished in 10:48

[Morgan Vozobule]

WEDNESDAY, MAY 2ND

STRENGTH: deadlift, peak of 1.

205lbsx 1.
last week lifted 210x 2, chalking it up to faulty diet/lack of sleep.

METCON:
21-15-9 reps for time of:
American Kettlebell Swing, (1.5/1)
Pull-ups (Kipping)

6:42, had to use mini-band for second and third sets of pull-ups, hands tore up pretty nicely but ive only just recently learned how to kip (if you can call it that,) so im sure perfecting the skill will come later.

[Morgan Vozobule]

THURSDAY, MAY 3RD.

STRENGTH: clean, peak of 1.

129 x1, HALLELUJAH a PR.

METCON:
6 attempts at sprinting 60 yds. in 30ft. intervals. 90 sec. rest between each attempt. Score is best time.

16 seconds

afterwards, for pure sadistic enjoyment, 50 wallballs for time. 14lb ball, 9ft line. 2:39

[Morgan Vozobule]

approached the workout today as a competitive athlete, as opposed to my daily "workout," and super surprised myself. im learning that my mind is/will continue to be my biggest challenge during the metcons.

SUNDAY

METCON: "Hope:" 3 RNDs of:
Burpees
Power Snatch (75/55)
Box Jump (24"/20")
Thruster (75/55)
Chest-to-Bar Pull ups

*FGB style, one minute @ each station, total reps= score

193 reps

in other news, got my first chest to bar pull ups today

im still looking for my best training schedule, couldnt make saturdays class so i went to la fitness and accidentally fried my shoulders with 16k kb swing sets alternated with push-ups, finished with weighted sumo squats on a physio ball. right now, that puts me at 3 days on, 2 day off, 2 days on.

[Morgan Vozobule]

took off monday

TUESDAY

STRENGTH: Press, peak of 3.
73 x3
by far, my weakest movement. but my max was 78 in january, so theres been improvement.

METCON: 5 Rounds of 1 minute at each station: Wallball (20/14 – 10ft.)/HSPU (if no HSPU —> Push-up). Submit TOTAL reps for BOTH movements.

172, which sounds amazing, but i dropped down to knee push-ups in the middle of rounds because my shoulder really couldnt keep up. it was super sore afterwards as well, which i still find so weird because i have no recollection of an injury or anything that would make my strength so starkly uneven.

WEDNESDAY

STRENGTH: Chest to bar pull up, peak of 3.
using the light band, +7.5 lbs, supinated grip.

METCON:

From the Floor:
10 Front Squats (155/115)
30 Double Unders
8 Front Squats
30 Double Unders
6 Front Squats
30 Double Unders
4 Front Squats
30 Double Unders
2 Front Squats
30 Double Unders

super happy that i did this rx'd! the clean from the floor got pretty scrappy towards the end but i surprised myself. finished in 8:39.

[Morgan Vozobule]

THURSDAY MAY 10

STRENGTH: clean & jerk, peak of 1.

110x1, not a PR for either the clean or jerk. i need to focus on lifting from the floor with my upper body as opposed to my butt shooting up in the air, but i think im finally understanding getting my hips through on the pull.

METCON: 50 bar facing burpees for time

3:13, and super happy with that.

real glad tomorrow is my rest day, my shoulders are feeling pretty sore with the debut of this latest cycle. means im in for a doozy of a month.

[Morgan Vozobule]

SATURDAY, MAY 12, 2012

went to the gym on my own, since my work schedule means i usually cant make a class. i ended up running a mile warm up, overhead squatting (60lbs) 15 reps, alternating with 10 push-ups (really trying to build up my right shoulder strength) for 3 sets. then squatting on the physio ball with a shoulder raise (30lbs)

SUNDAY, MAY 13, 2012

METCON:

Complete 3 Rounds EACH for time with a partner – rest as needed in between rounds – only one person may be working at a time – use a stopwatch to time yourself! Your score is total time of all 3 Rounds.

1k Row
Double Unders, 150 reps
Air Squats, 75 reps
Barbell Push Press (115/75), 25 reps

first round: 10:40
second: 10:56
third: 10:45
total round time: 32:21



TUESDAY, MAY 15 2012

STRENGTH: Press, peak of 3

64lbs x3

METCON: AMRAP in 7 minutes of burpees

95 burpees (whooping my previous crossfit open score of 77- although i was injured)

[Morgan Vozobule]

WEDNESDAY, MAY 16 2012

STRENGTH: Chest to bar pull-up, peak of 3

using the light band, +10lbs

METCON:
Complete four 2 minute rounds of AMRAP: 4 Box Jumps (30/24), 8 Toes to Bar, 12 American Kettlebell Swings (1.5/1) – rest 1 minute in between rounds.

1rnd + 5 toes to bar
1rnd + 6 toes to bar
(hand ripped, subbed 12 sit ups for toes to bar)
1rnd + 5 kb swings
1rnd+ 8 kb swings

[Morgan Vozobule]

THURSDAY, MAY 17, 2012

STRENGTH: Clean and Jerk, peak of 1

118x 1

METCON: AMRAP in 6 minutes: 60ft. Bear Crawl, 20 Air Squats

7 RNDS + 16 air squats

[Morgan Vozobule]

SATURDAY, MAY 19 2012

INTRO TO OLYMPIC LIFTING

Snatch: 78lbs (max) x 4

-trying to land under the bar, as opposed to swinging it in front of me and jumping forward

Clean and Jerk: 120lbs x 3 (max is 129)

-still learning how to jump and shrug with the final pull of the clean