8/30/12

CrossFit Total
Back Squat 1RM - 275
Press 1RM - 155
Deadlift 1RM - 350
Total - 780

I'm using this as a Baseline Assessment for my goals of the following by 12/31/12:
Squat - 315
Press - 175
Deadlift - 385
Total - 875
I'm going to focus a little more on Strength work during this time but will not totally give up the other CrossFit MetCons

Once January rolls around, I'll transition back to some mixed work in preparation for:
Spartan Race - 3/10/13
Tough Mudder - 4/6/13

NHG - 8/26/12

Bench Press 3 x 5:
185, 225(4), 225(3)

Row 30s x 30 (rest interval 30s)
4160m (includes some coasting distance)
I did this on a rowing ergometer set at 5

NHG - 8/25/12

Squat:  3x5
225, 235, 240 (4)

Sprint 50m x 10
Rest intervals of :30-:45s

NHG - 8/24/12

Press 3 x 5:
135, 135(3), 135(3)... and the struggle with weak overhead lifts continues

4 rounds for time:
Run 400m
10 GHD Sit-ups

I have no idea what my time was... I completed as fast as I could.  My abs are smoked!

NHG - 8/21/12

Weighted Pull-ups - 5 x 5
40, 40, 48, 40, 40

5 rounds for time - 5 Deadlifts @ 245 lbs, 10 Burpees
6:20

NHG - 8/20/12

Warm-up:  1000m Row

Front Squat - 3 x 5
185, 195, 200 (3)
Weighted Dips - 3 x 8
50, 50 (7), 50 (7)

I signed up for the TM... 8:00 am start on Saturday, April 6th

NHG - 8/18/12

Snatch Balance - 1, 1, 1, 1, 1, 1, 1
135, 145(f), 145, 145, 155(f), hurt traps like I always do on overhead lifts

Run 5k
21:35 (Titan Twilight 5k)
Graham ran and finished in 31:55 (4th place in the Under 10 age group)

NHG - 8/14/12

3 x 5 Deadlift:
285, 285, 285
Practice:
GHD Sit-ups

NHG - 8/13/12

3 Round for time:
500m Row
400m Run
12:24

3 x 5 Bench Press:
215, 225, 235 (3)

NHG - 8/12/12

Run 8 x 400m (2-min rest):
1 - 1:42
2-7 - 1:24-1:29
9 - 1:22

Not precise on the distance so I'm not sure these were really 400m.

NHG - 8/11/12

15 sets of the following:
Overhead Squat: 1-1-1-1-1 (135, 145, 155, 165, 170)
Front Squat: 1-1-1-1-1 (155, 185, 195, 205, 215)
Back Squat: 1-1-1-1-1 (225, 235, 245, 250, 250)

EMG - 8/06/12

Finally got back to it, although slower than I would like

Sunday 7/29- 7 x 100 m stair repeats with sets of push-ups after each 2 (30,15,12)
Tuesday 7/31- 4.3 mile run
Fri 8/3- 8 x 100 m stair repeats with sets of push-ups after each 2 except the last (33,20,15)
Mon 8/6- 4 miles at elfin' forest