Creative Destruction

(Yesterday, at the Goldman gym)

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

12 rounds (ick)

(135×5, 185×2, 225×3, 275×1)

295/305f/295f/225×3/225×3

Then

3 Rounds for time of:
35 Squats
25 Unanchored Sit-Ups
15 Push-Ups

5:57

(Yesterday)

27:44

“JacintoStorm!”

For Time:
Run 570 meters
71 Squats
71 Push-Ups
71 Pull-up s or Ring Rows
71 Wall Ball Shots, 20/14
71 Kettlebell Swings 1.5p/1p
71 Deadlifts 95/65
Run 570 meters

58:08

Happy Birthday Jacinto!

Memorial Day Murph at CrossFit South Brooklyn

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

64:03

I have been slacking lately. This week, no visits to the gym at work! Ack.

It’s been in fact three weeks since I’ve posted. Ack. I can remember (I don’t have my log book from work at home) that I successfully hit 245 for 5×3 but then tried 250 and made two sets but then the 3rd set was not a success. I think I may have hit 2 reps for the 3rd set. Don’t remember. The other movements have been proceeding, except the press, of course.

Then my most recent squat exposure at work was just 225 because I was feeling out of it that morning.

Then today I thought I’d try again at 250, at CFSBK, and it was a mess.

(45×5, 135×5, 185×3, 225×1)

Then

250×1
245×2
225×5

Then running, 3 attempts, 1/3 mile, 2 mins rest

2:10
2:36
2:28

Maybe the fact that I missed dinner last night (due to falling asleep early) has something to do with it. Must make sure I eat well before Murph on Monday.

This week I had some difficulty

A 240/110/295

I only was able to get two sets at 240. The 110 bench went up well. but the 295 dead only went up for 2 reps. I didn’t want to round my back.

B 240/70/125

B day gave me success at 240, but the press I did 1 set at 70 and then the next two at 65. Cleans went well though.

Then yesterday,

16th Annual Sporting Clays Invitational 2010

21/100

Then today

WOD 5.9.10

As many rounds as possible in 15 Minutes of:
Row 600m
12 Push Presses 115/80

95 pounds, 3 rounds + 190m

Oh, and Tough Mudder time from last weekend: 1:52

I missed another B day this week

So

A 235/105/285

Then today Overhead Squats at SBK sets across 5×5 @115

Tomorrow: Tough Mudder!

I missed a B day two weeks ago, so I’m a bit behind in the progression

Week 3:

A 205/95/265

Week 4:

A 215/100/275

B 225/70/115

(I tried 75 for my first 5-set on the press, but I was laying back too much so I went back to 70. Will stay at 70 for a while on that one I think, until I can get my form improved.)

No visits to CFSBK lately, been away on the weekends. =(

Overhead squats at CFSBK on Saturday:

(45×5,95×1,65×5)

Then 95x5x3

Haven’t been posting the during-the-week stuff. Here’s a summary

First week:

A/ Squatx5x3/Benchx5x3/Deadx5 165/85/245

B/ Squatx5x3/Pressx5x3/Cleanx5 175/65/95

Second week:

A/ 185/90/255

B/ 195/70/105

Next week plan:

A/ 205/95/265

B/ 215/75/115

(Cleans are mid-hang power cleans due to lack of the proper diameter plates < 45lbs, so they can’t be pulled from the floor.)