Sean's Workout Log

[Sean Kufel]

Stretch/Mobility
Back squat 45x10, 135x5
_______

Back Squat 3-3-3

225-245-265
Compare to 255 last time. Felt strong and solid.
_______

120215 (Shortened for time restrictions)

Five rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

15:31
(1:53/2:04/1:41/2:03/1:48)
If nothing else, the burpees felt fast and consistent. Had trouble keeping the DU rhythm in the second and fourth rounds, better in the rest.

[Sean Kufel]

Stretch/Mobility
Burgener Warmup
Hang power clean x10, Thruster x10
Handstand practice
10 Ring dips
_______

120216

21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

16:29

Oof. Cleans were okay, the thrusters killed me; rough one.

[Sean Kufel]

Stretch/Mobility
DL 45/135/225
_______

Deadlift 3-3-2

295-315-315
The first rep in the last set was really tough going up, and I got halfway up and dropped #2. Then I got kinda mad, went back to the bar and really ripped another rep off the ground. I'm not sure if my form is off or if I'm just not pulling as hard as I actually can; I will have to take video next time.
_______

120217 (abbreviated again)

Five rounds for time of:
2 Muscle-ups, consecutive
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

14:12

Just got slow-going with the KB swings and DUs. By the fourth and fifth rounds I was taking almost 3:30 per, so I decided that another two rounds at that pace was not what I wanted this morning. Hope to be better next cycle.

[Sean Kufel]

Stretching/Mobility
Squat 45x10, 135x5, 225x3
_______

"CrossFit Total"

Back Squat 285 (275-285-F295)
Press 175 (155-175-F180)
Deadlift 365 (345-365-F370)

CFT: 825

Compare to 700 on 111219. Not where I was a year ago, but I'm glad to be heading back in that direction.

[Sean Kufel]

Stretching/Mobility
PVC Burgener Warmup
Good mornings/Ring dips/Pull-ups
_______

120220

"Angie"

For time:
100 Pull-ups (6:45)
100 Push-ups (4:34)
100 Sit-ups (3:58)
100 Squats (3:43)

19:04 [PR]

Compare to 19:25 on 100725.

[Sean Kufel]

Stretching/Mobility
Burgener Warmup
Clean 45x8, 135x3
_______

120221

Clean, 1 rep - 195
Floor press, 1 rep - 215
Overhead Squat, 1 rep - 195

Total - 605 (matches PR)

100126 - 605
101204 - 585
111030 - 540

The 195 clean was a solid power clean, and I felt I could do more, but 205 just wasn't going up. The OHS felt good once I locked my shoulders in.

[Sean Kufel]

Stretch/Mobility
Burgener Warmup
Snatch Balance 45x5
_______

Snatch Balance 3-2-2-2-1-1

95-115-135-145-F155*-155
*Didn't lose it, but not full depth.
I had to ride the 155 down fairly slowly on the second attempt, but I got it.
_______

"Griff"

11:33 [PR]
(3:30/2:05/3:54/2:03)

[Sean Kufel]

Saturday 120225
@ Rogue Columbus

CrossFit Games Open 12.1

As many reps as possible in 7 minutes:

Burpees.

92

My goal was 83. Thanks for the extra push, Rogue.

[Sean Kufel]

Stretching/Mobility
Front squat 45x10, 135x5
_______

Front Squat 5-5-5

185-200-210
_______

120227

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

9:17

[Sean Kufel]

Stretch/Mobilize shoulders & chest
Pull-ups, 5 DH, 3+40 lb
_______

Weighted pull-up 1-1-1-1-1-1-1

53-71-81-81-F93-93-93

Didn't quite get my chin over on the first 93, but did on the second two.
_______

25 Ab-mat med ball toss sit-ups