WOD - Friday - 100806

WENDLER | WEEK2: BACK SQUAT(275# 1RM)
Money round: 185# - 14 reps
(Doh! The last set should have been 225# this week. I was wondering why it felt so easy as I was doing the set. Found out afterwards.)


WOD:

1 Rep Max Clean & Jerk

175#
(power clean - at some point I want to work more on technique. Through building strength in a full ROM squat through Wendler, and when I get the technique and confidence to do a clean with full ROM, I think my 1RM clean is going to make a fairly siginificant jump.)

Then...

1 Rep Max Weighted Box Jump

20" box
45# dumbbell in each hand
(...at a body-weight of 298#. Had to add that. :))

Progress Monday - 100802

Quick and dirty this week since I'm behind on posts...


-------------------------------
Beginning (6/14/10)
Weight: 304.2 lbs
%BF: 39.6 %
Waist: 55.125 in.
lbs fat: 120.4632 lbs
non fat: 183.7368

This Week (7 weeks)
Weight: 296.8 lbs
%BF: 38.5 %
Waist: 54.25 in.
lbs fat: 114.268 lbs
non fat: 182.532

Difference
Weight: -7.4 lbs
%BF: -1.1 %
Waist: -0.875 in.
lbs fat: -6.1952 lbs
muscle gained: -1.2048 lbs
-------------------------------

WOD - Wednesday - 100804

WENDLER | WEEK2: BENCH PRESS(205# 1RM)
Money round: 165# - 11 reps


WOD:

Hang Power Cleans (95#)
Push ups with hand release at bottom
Run 100m (after each set of Push ups)
10-8-6-4-2

6:04


NOTES:
Tear on my right hand from power snatches the other day so I used a little lighter weight on the HP cleans. Would have liked to use 115# for this one. Did regular push-ups instead of on the knees for the 'added weight'. Felt really strong today. The HP cleans @ 95# actually felt light. I feel weird saying that, because I still remember shortly after I first started Crossfit not being entirely sure that I'd be able to clean 95# one time.

WOD - Tuesday - 100803 - Michael

WENDLER | WEEK2: DEAD LIFT (345# 1RM)
Money round: 285# - 8 reps
(changed the 1RM for DL to 345 from 365 as 365 was an older figure, and to better match the number of reps I'm getting with the other lifts.)


WOD: "Michael"

Run 800m
50 Supermen
50 Situps
3 Rounds

32:31

WOD - Monday - 100802

WENDLER | WEEK2: STRICT PRESS (140# 1RM)
Money round: 120# - 6 reps


WOD:

15 Power Snatch (70#)
200m Sprint
15 Wall Ball Shots Unbroken (20#)
1 Min. Rest
4 Rounds

17:23

WOD - Friday - 100730

WENDLER | WEEK1: SQUAT (275# 1RM)
Money round: 215# - 9 reps


WOD:

30 OH Plate Lunges 1+1=2 (35# plate)
15 Box Dips
AMRAP in 12 min

2 + 17
Lunges are a goat for me. Holding the plate overhead wasn't the problem.


CD
1 rep Max Box Jump for height.

28"
Not hateful at a weight of about 297#.

WOD - Thursday - 100729

WENDLER | WEEK1: BENCH PRESS(205# 1RM)
Money round: 160# - 9 reps


WOD:

1 Min. DB Hang Power Snatch (30# dbs)
1 Min. Double Unders
1 Min. DB Push ups (on knees)
1 Min. Double Unders
1 Min. Plank Rows 1+1=2
1 Min. Rest.
3 Rounds

(Record total number of reps for workout and a sperate score for double unders. Divide regular jumps by 4 to score.)



Round1: 26 - 8 - 23 - 9 - 24
Round2: 17 - 11 - 19 - 12 - 18
Round3: 18 - 9 - 17 - 6 - 20

Reps: 182
DU: 55