Monday, February 11, 2013


HSPU 2 max reps
Pull-Ups 2 max reps

ME Lower: Rack Pull
Leg Curl 2 15 45 sec
Lunges 2 15 45 sec
GHD 2 15 45 sec 11lbs

Friday, February 8, 2013


DE Bench Press: 12x3, rest 45 sec

  • Dumbell Shoulder Press: 5x6, rest 45 sec
  • Weighted Tricep Dips: 5x10, rest 45 sec
  • Shoulder Lateral Raise: 3x10, rest 45 sec
  • Preacher Curls: 2x Max Reps, at 40lbs

Every 10 minutes, for a total of three sets, complete the following as quickly as possible, and then rest the remainder of the 10 minutes:

Row 1000 Meters
20 Kettlebell Swings (32/24 kg)
15 Pull-Ups


Did some form training with Graham CrossFit.

  • Need to work on getting the elbows to the ceiling in the clean.
  • Still pulling too soon. Need to be patient.
  • In the jerk my back foot needs to be closer.

Wednesday, February 6, 2013


ME Deadlift
Result: 285lbs
Notes: I actually got up 295...with strength to spare. I did not have a great grip on it so I didn't count it. After 285lb I lose the grip on the barbell. I tried the mixed grip, but that didn't work either. Going to get some chalk and see if that helps. My hand gets sweaty and bar slips outs.

Good Mornings: 3x10, rest 45 sec (95lbs)
One Leg Barbell squat: 3x5, rest 45 sec (60lb barbell)
GHD: 3xMax Reps, (11lb, 4lb, 0)
Results: 45, 16, 20
Notes: 1-29-13 Results for GHD = 35, 26, 16
Overall difference is +4

Rest 10min

3 Rounds For Total Reps

  • 2min DU
  • 2min Pistols
  • 2min Box Jumps (24")
Round 1=110, 20, 40
Round 2=74, 10, 38

Notes: Kind of lost track of my real results. Those are bit rounded. Struggled on the pistols in the second round. Improved my DU form a bit to conserve energy better. At the end of this my legs were shaking. 

Rest 5min

Rope Hand Climbs 4x15
Stretched hamstrings, shoulders, hip flexors


Worked two banquet shifts with only 5hrs of sleep. Did not work out.


ME Upper: Bench Press
Results: PR 220. Failed 225

Strict Pull-Ups: 5x6, rest 45sec

High Pulley Overhead Tricep Extension: 4x10, rest 45sec (20lbs)

Seated Barbell Front Shoulder Raises: 4x10, rest 45sec (20lbs)

Stand on bench bicep curls: 2xMax Reps, rest 45sec
Result: 20lbs = 25, 10lbs = 30

AMRAP for 10min:

  • 10 Pull-ups
  • 10 Wall Balls (15lbs)
  • 20 DU
Results = 6 + 5 wall balls
Notes: For two rounds I had to run across from one side of the gym to the for pull-ups. Another time I had to wait a few seconds for to ask someone to use a pull-up. The unknown at LA Fitness. 


Rest Day

Read Westside Barbell Book of Methods. Also read this interesting article comparing powerlifting benefits to  olympic weightlifting


DE: Box Squat, 12x2, rest 1min (135lbs)

Leg Curls: 110(6), 110(8), 140(8)

Leg Press: 360(5), 410(5), 450(5)

toes-to-bar: 100 in 6 sets (some sets of 10reps strict)

Ran out of time for WOD. Banquet served for 6hrs