28 Nov 12
Juggernaut 2.0
10s Wave - Week 2 - Intensification
Snatch
3 x 5 - 90, 100, 105
Weight felt pretty good. I bet I could do it easier if I
would do a more comprehensive warmup. I'm just so slow in the morning to get
going.
Bench
5 - 140
5 - 155
2 x 10 - 170
1 x 10+3 - 170
Once again, this volume just sucks the energy out of me. I
can't remember the last time I did sets of 10 (before last week of course!).
Ring Dips
3 x AMRAP
7/7/10
Woohoo! Double digits. These are still pretty tough though.
I should have done a METCON but I am so freakin lazy in the
mornings! Plus, my legs are still pretty much jello from Monday and basketball
on Tuesday.
27 Nov 12
Basketball Day!!! We played 3 on 3 full court (on the short
court). Quite a bit of running but still fun. My bro-in-law came out for the
first time since he had a cyst removed from his arse. He did pretty good, but
was breathing hard! Good times.
26 Nov 12
I actually did some foam rolling, and leg swings to
warmup!!! I'm on a roll with that. I always feel better when I take the time to
warmup.
Wtd Box Jumps
5 x 2 - 10# on 24" box, Rest=60s
Felt pretty easy. Not quite straight leg landing, but pretty
close.
Clean & Jerk
3 x 5 - 115, 120, 130
Not bad weight. Doing sets of 5 is a lot though.
Squats
5 - 155
5 - 180
2 x 10 - 190
1 x 10+8 - 190
Felt good about the range of motion. The weight was light,
but I guess it's supposed to be.
GHR
3 x 10
Used my hands a bit, but actually finished them all.
Good workout.
24 - 25 Nov 12
No workouts. Played with the fam, and hung out. Traveled on
Sunday back home.
23 Nov 12 (cont.)
Played 18 holes with my Dad and two Brothers-in-law. Me and
Pops whooped em, as usual. Granted, my dad certainly carries our team, but I
did get a crucial birdie on a par 3 that they bogeyed. Booyah!
23 Nov 12
I went to Crossfit Intrigue in my hometown, Wetumpka, AL. It
was pretty fun. Nice place.
Warmup
200 m run
10 ea x leg swings
5 ea x runners stretch
2 rds of
10 Squats
10 KB Deadlift @ 50#
5 Burpees
10 KB Swings @ 50#
10 min of Muscle Up practice
Strength
Push Press
3 x 75#
3 x 135#
3 x 155#
3 x 155#
3 x 165#
3 x 165#
WOD
AMRAP in 15 min of 115# DL and K2E
Add 2 DL and 2 K2E each round
10 rounds + 1 DL
Total Volume= 111 DL and 110 K2E
Pretty good. Did more than anyone else on the leaderboard,
and I wasn't even doing that well.
22 Nov 12
Thanksgiving! No workout, unless you count stuffing myself
as much as humanly possible.
21 Nov 12
Juggernaut 2.0
10s week - Day 2 - Bench
Hang Snatch
3 x 5 - 85, 90, 100
Really light. Ah, got to start small I guess.
Bench
4 x 10 - 170
1 x 10+5 - 170
Not a big fan of the light stuff, but whatever.
Ring Dips
5 x AMRAP
5/6/5/5/5
Those are a lot harder than bar dips! FO SHO!!!
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