Texas Method

I'm considering moving from LP to TM in concept. I've reset a few of my lifts and have been feeling like progress is slowing even after these resets. I think I will give this a try and see if it works for me. (Disclaimer: I'm aware that the TRUE LP would not allow for "exercise" such as swimming and metcons, but I lof those, so I will continue to do them. I am NOT saying that I've for sure maxed out on LP or that it doesn't work.)

Monday — 5×5 moderate intensity
Wednesday — Light work, commonly 80% for 2×5
Friday — 5 rep max (5RM)

Monday 12/30/13

Press
45, 65 x 5
72.5 x 5,5,5

Deadlift
33, 83, 123 x 5
153 x 3 - Belt
173 x 3 - Belt and Hook
198 x 5 - Belt and Hook grip

Row 2:00 on, 2:00 off, cover max distance.
484m
490m
476m

Saturday 12/29/13

Squat
45, 45, 95 x 5
135 x 3
157.5 x 5,5,5

5 Rounds, E2Mom, EaFaP (Each as fast as possible):
3 Power Cleans, 73#
3 Box Jumps, 24"

Friday 12/27/13

Bench
45, 65 x 5
85 x 3
95 x 5, 3, 3
Working on keeping my butt down on the bench. Phil suggested that I do shorter sets to achieve my goal. Good plan. Reps 4-5 were a bit shaky on set one, so then I did sets of 3. Those were all good after that.

4 RFT of:
Row 250m
5 Pull-ups
10 Wallballs, 14#
9:48

Wednesday 12/26/13

Squat
45, 45, 95 x 5
135 x 5
155 x 5,5,5

Deadlift
33, 83, 123 x 5
163 x 3
193 x 5

Monday 12/23/13

Squat
45, 45, 95, 135 x 5
152.5 x 5,5,5

Deadlift
33, 83, 133 x 5
153 x 3
188 x 5

Later:

For time:
Row 500m
25 Push-ups
50 Squats
25 Push-ups
Row 500m
10:41
Last time I did this was 12/04 and time was 11:45. Woot. Legs were burrrrrned after.

Sunday 12/22/13

Press
45, 65 x 5
70 x 5,5,5

4 RFT of:
300m row
10 Medball Sit-ups, 10#
10 Box Jumps, 18"
10:04
1-2:20
2-2:35
3-2:32
4-2:37

Friday 12/20/13

Squat
45, 45, 95, 135 x 5
150 x 5,5,5

10 minute AMRAP of:
3 Jumping squats
6 Push-ups
12 Walking Lunges
Run the rest of the distance
Completed 8 rounds

Wednesday 12/18/13

Deadlift
33, 83, 123, 153 x 5
178 x 5

Bench
45, 65 x 5; 85 x 3
97.5 x 5,5,5
Still need to work on keeping my butt down. Pops up on reps 3-5.

Monday 12/16/13

Squat - Reset
145 x 5,5,5

3 RFT of:
5 Power Snatches, 53#
10 Pull-ups
15 Squats
4:25

Saturday 12/14/13

"12 Days of Christmas"
1 Bear Crawl (Down and back in MPR)
2 HSPU, 2 15# Bumpers and 1 10# metal
3 KB Swings (SUBBED Air Squats)
4 Power Clean and Jerk, 73#
5 Deadlift, 95#
6 KTE
7 Overhead Reverse Alternating Lunges, 25# (bumper plates)
8 Wall Balls, 14#
9 Box Jumps, 24"
10 Double-Unders
11 Pull-ups
12 Burpees

This WOD is performed in the same manner as it's namesake - the first few rounds go as follows:
1st round: 1 Bear Crawl
2nd round: 2 HSPU, 1 Bear Crawl
3rd round: 3 KB Swings, 2 HSPU, 1 Bear Crawl
4th round: 4 Power Clean and Jerk, 3 KB Swings, 2 HSPU, 1 Bear Crawl

Time was 43:25.

Friday 12/13/13

With Becca! Woot!

2 Rounds for time of:
Row 250m
20 Pull-ups
Rest 1:30

Run 400m
20 Push-ups
Rest 1:30

Row 250m
20 Back Squats, 33#
Rest 1:30

My round times were allllll messed up. Total time was 26:31. Great one!

Wednesday 12/11/13

Bench Press
45, 65, 85 x 5
95 x 5,5,5
Still working on keeping butt on the bench.

4 RFT of:
Row 250m
20 Lunges
10 Push-ups
Rest 1:00
13:30
Round 1 - 2:27
Round 2 - 2:34
Round 3 - 2:40
Round 4 - 2:48

About a 1.5 hour break and then:

Swim
"Tosh"
3 rounds of 50y, 100y, 200y swim. Rest the same amount of time the interval takes you to swim.
50y - :38
100y - 1:26
200y - 3:07
50y - :36
100y - 1:27
200y - 3:06
50y - :37
100y - 1:27
200y - 3:08
I haven't swam in FOREVER. Arms were tirrrrred. But it felt good. Something I should do more often.

Monday 12/09/13

Deadlift
33, 83, 123, 153 x 5
183 x 5

GHD
20 reps x 5 sets. Increased RoM a bit.

For time:
Row 1000m
4 Rounds of:
25 Squats
25 DU's
25 Wallballs, 14#
22:23

Sunday 12/08/13

Press
45, 60 x 5
70 x 5,5,5
Lots of left arm pain. Not fun.

10 minutes of stairs (70 avg)
5 minutes rowing - 1000m plus
10 minutes running - 1 mile plus
5 minutes rowing - 1000m plus
Good one!

Friday 12/06/13

Squat
45, 95, 135 x 5
165 x 1, 2f
Reset - 135 x 10, 10

2:00 each of:
Run, Row, Run, Row

Wednesday 12/04/13

Deadlift
33, 83, 133, x 5
173 x 5

For time:
Row 500m
25 Push-ups
50 Squats
25 Push-ups
Row 500m
11:45

GHD Sit-ups
20 reps x 3 sets

Tuesday 12/03/13

Squat
45, 95, 135 x 5
160 x 5,5,5

Press
45, 60 x 5
63 x 5,5,5

Stair machine
15 minutes
Average 67 floors/min

Wednesday 11/27/13

Deadlift
33, 83, 133 x 5
163 x 5

Press
33, 53 x 5
73 x 4,4,4

Sunday 11/24/13

Squat
45, 95 x 5
135 x 3
155 x 5,5,5

Pull-ups
5 x 5 sets

Saturday 11/30/13

Spin bike workout!
32:21 - 10 miles

Thursday 11/28/13-Thanksgiving Morning!

"The Crucible"

25 Pull-ups

50 Deadlifts,93#

50 Push-ups

50 Box Jumps, 18"

50 KTE

50 Wall Ball Shots, 14#

400m run

25 Pull-ups

34:50

Tuesday 11/26/13

Bench
45, 75 x 5
100 x 5,5,5
Need to work on keeping my little butt DOWN on the bench!

Monday 11/25/13

5 RFT of:
10 Wallballs, 14#
10 Reverse OH Lunges, 15# DB
20 DU
10:47

Friday/Saturday 11/23/13

Stairmill 20 minutes - 80

GHD
20 reps x 5 sets

Push-ups
5 reps x 10 sets

Wednesday 11/20/13

Deadlift
33 x 10
83, 133, 153 x 5

Pull-ups
5 kipping
4 strict x 6 sets (24 total)

Bench
45, 75 x 5
95 x 5,5,5

Lunges (100)

Monday 11/18/13

Squat
45, 95 x 5
145 x 5,5,5

Dips
2 red bands x 5
1 red band x 5
Strict x 3 reps x 4 sets

Saturday 11/16/13

Squat
45 , 95 x 5
140 x 5,5,5

Bench
45, 75 x 5
90 x 5,5,5

Pull-ups
2 strict x 10 sets

Row 2:00 on, 1:00 off. Cover max distance.
480m
456m
442m
438m
Total of 1816m

Wednesday 11/13/13

Deadlift
33 x 10
83 x 5
103 x 5 reps x 6 sets

Dips
purple band x 5 reps x 8 sets

GHD x 10 reps x 8 sets

Tuesday 11/12/13

Squat
45, 95 x 5
135 x 5,5,5

Pull-ups
5 kipping x 5 sets

Bench
45 x 5
65 x 10
85 x 5,5,5

10/18/13

RDL
33 - 10
63 - 10
73 - 10, 10, 10, 10, 10

Dips
5 x red band
6 sets of 3 reps strict

10/16/13

Squat
45, 95, 135 x 5
155 x 5,5,5

Pull-ups
3 reps strict x 7 sets

GHD
15 x 5 sets

10/11/13

Squat
45, 95, 135 x 5
165 x 4, 3, 1

Wowsa.

10/09/13

RDL
45-10
65 - 10, 10, 10, 10

Pull-ups
5 kipping x 5 sets

GHD
15 reps x 5 sets

10/05/13

Squat
45, 95, 135 x 5
------------------
160 x 5,5,5

RDL
45 x 10
65 x 10, 10, 10, 10

GHD
15 reps x 5 sets

Thursday 09/19/13

Squat
45 - 5
95 - 5
135 - 3
170 - 1 (PR!) then fail.
155 - 5,5,5

Dips
5 x red band
5 x 4 sets

Friday 09/13/13

Bench
45 - 5
65 - 5
105 - 5,5,4


RDL
33# - 10 x 5 sets

GHD
10 x 5 sets

Monday 09/16/13

"Quasi Cindy"
10 minute AMRAP of:
5 Pull-ups
20 Sit-ups
15 Squats
6 full rounds plus 5 pull-ups, 20 sit-ups, 10 squats.

Monday 09/09/13

Squat
45 x 5
95 x 5
135 x 3
---------
165 x 5,5,5 PR!

Wednesday 09/04/13

Deadlift - ARM HURRRRT
173 x 5,5,5 - working on not rounding my back. Arm hurt incredibly bad.

Monday 09/02/13

Squat
160 x 5,5,5

PR!

Friday 08/30/13

Deadlift
33-83-123 x 5
173 x 5
---------------
198 x 5
Misfigured the dumb weights! ARGH! However, Phil videoed me and I saw major back rounding. Need to work on that!

Wednesday 08/28/13

Girls!

Squat
45, 95, 135 x 5
----------------
155 x 5,5,5
Getting close to my old PR, which I believe was either 160 or 165...

Back felt good.

Monday 08/26/13

Deadlift
33, 83, 123, 173 x 5
------------------------
203 x 5 (PR is 203 x 3 sets of 5 reps - 1RM is 213, set in 2010)
Arm hurts, but not as bad as before.

Saturday 08/24/13

Squat
45,95 x 5
135 x 3
---------
150 x 5,5,5
Back felt good. No problems. A smidge of left arm pain. On video, looks like it's good form (arms, too) but must be doing something goofy to cause the arm pain. Argh!

Biked about 10 miles on trail to Mom and Dad's. Super fun route!

Thursday 08/22/13

Swim - 20 minutes medium pace. Wowsa, been a while since I did that. Kinda fun!

Wednesday 08/21/13

Alternated deadlifts and press. Left arm pain.

Deadlift  LIGHT
33, 83, 123 x 5
---------------
153 x 5,5,5
Back feels so good after deadlifting. So weird.

Press
45, 65, x 5
------------
77.5 x 5,5,4

Last time I got 4,4,4 so this was better, and I think I'd have gotten 5 but my left arm was SO HURTY from my second set of deadlifts on.

Monday 08/19/13

Back Squat
45, 95, 125 x 5
------------------
135 x 5,5,5
Went light b/c my back was SO JACKED from last Tuesday's squat. Felt okay.

Pull-ups, on the 2:00 or so, til last two sets, then longer.
6 sets of 6 reps.

Wednesday 08/14/13

Second "Girls" workout.

Back was HURTY from yesterday's bad squat.

On the 2:00 started a new round TOTAL. So I did pistols then pull-ups then rested the remaining time, then started again at 2:00. Brutal.
Pistols
5 sets of 10 reps, 2 red bands. Might bother my knees, not sure.

Weighted Pull-ups
5 sets of 3 reps, 12.5#

3 rounds max reps at each.
1:00 at each station, :30 off between stations.
Row 200m, 212m, 221m (total 632m)
Push-ups 18, 16, 17 (total 51)
Squats 39, 40, 41 (total 120)
Walking Lunges 30, 34, 32 (total 96)

Overall brutal morning (legs, especially), but was done in about 50 minutes start to finish.

Tuesday 08/13/13

Squat
45, 95, 135 x 5
------------------
150 x 5,5,5
Need to do one more warm up set I think. My back was tweaked on the last set. :(

Monday 08/12/13

Deadlift
33,83,123,163,178 (oops) x 5
------------------------------------
193 x 5


Weighted Dips
5 strict with red band
-------------------------
5 sets of 5 reps with 7.5#

Saturday 08/10/11

Squat
45,95,125-5
---------------
145 - 5,5,5
Elbows UP helps a lot.

Press
45,65 - 5
-----------
77.5 - 4,4,4

Thursday 08/08/13

Weeding at home!

Wednesday 08/07/13

First Girls Workout at CHS

Alternate pistols and pull-ups, on the 3:00
Pistols (sets of 10 total, alternating legs, 2 red bands)
7 sets

Pull-ups
7 sets of 5 reps = 35 total

10 min AMRAP:
20 DU's
10 Lunges
10 Push-ups
6 full rounds plus 20 DU's (but ran over about 12 seconds)

Tuesday 08/06/13

Power Clean
33-5
63-5
83-3
103-3
113-2,2,2
Form was not awesome on the last weight.

Run
10 x 100m on the 1:30. Was supposed to be on the 2:00 but Phil was in a hurry so we shortened it. Not as fun as on the 2:00. But got it done. Back felt the last three pretty strongly.

Monday 08/05/13

Squat
45, 95 x 5
120x 4
------------
140x 5,5,5

Press
45, 65 x 5
------------
75 x 5,5,5

Later in the day...

5 RFT of:
Row 300m
10 Wallballs, 14#
11:14

Sunday 08/04/13

Easy run, 30 minutes.

House to light in front of fire house. Ran a little extra on way home b/c wanted to go for 30 minutes (did not stop watch during lights).

Friday 08/02/13

Deadlift
33,83,123,153 x 5
-------------------
188 x 5
Back rounded on reps 2 and 4

Bench Press
45, 75 x 5
95 x 3...then 3 again after big break
107.5 x 4,4,3 (3 reps after a LONG break)
Butt was lifting and didn't go all the way down on last rep of second set.

Thursday 08/01/13

Squat
45-5
95-5
115-5
135-5,5,5

Pull-ups
8,7,5,5,4,1 = 30
(2 sets of 8 would have tied PR)

Saturday 07/27/13

"Set Me Free" 5k
28:02
Mile 1 - 8:48
Mile 2 - 9:04
Mile 3 - 9:30
Last .1 of Mile - :40

Not horrible, not wonderful. I was just trying to enjoy the BEAUTIFUL, cooler weather and the sunny day.

Friday 07/26/13

Deadlift
33-5
83-5
123-5
153-3
183-5 (back rounding a bit)

Baseline Metcon
5 Down backs in MPR
15-12-9 reps of:
Squats
Push-ups
Pull-ups
5 Down backs in MPR
7:06 (last time was about :30 faster)

Thursday 07/25/13

Squat
45-5
75-5
105-5
130 -5,5,5

Dips
5 x Red Band
3 sets of 10 strict (PR)

Friday 07/19/13

Press (sore from pull-ups)
33-5
53-5
63-5
73-5,5,5

4 RFT of:
Row 500m
10 Push-ups
25 Squats
14:57
1-3:32
2-3:53
3-3:43
4-3:45

Thursday 07/18/13

Deadlift
33 -5
83-5
103 -5
133 - 3
173 - 5

Weighted Pull-ups, 10#
5 sets of 3 reps

Tuesday 07/16/13

Back Squat
3 x 5 @ 125

Saturday/Sunday 07/13-07/14

Starting Strength Seminar

Squat - 120 x 3 x 5

Deadlift - 163 x 3 x 5

Press - 70 x 3 x 5

Power Clean 113 x 3 (PR)

Bench 105 x 3 x 5

Thursday 07/11/13

OHS

Bench?

Taco ride?

Wednesday 07/10/13

Deadlift
33-5
83-3
113-3
133-2
153-2
Wore belt again. Felt good.

Pull-ups
10 sets of 3 on the 1:00. Combination of chin-ups, pull-ups, and switch grip.

Monday 07/09/13

Back feels good! Last night felt a little meh after SITTING and reading a bunch post-short bike ride.

Later, felt bad from sitting and helping friends move. ARGH!

Power Clean WITH BELT
33-5
53-3 fine
73-3
83-3
93-3
103-2 (a bit itchy AFTER)

Weighted Dips (First time)
5 - Red band
3 - Strict
4 sets of 5 reps with 5# - PR!

Sunday 07/07/13

Squat - Wore regular belt - Nice
45 - 5
75 - 5
95 - 5
115 - 5
125 - 5, 5, 5 (Right knee hurt on first set)
Back was a little itchy

Press
45 - 5
65 - 5
72.5 - 4, 5, 5 (Wore belt - awesome)
Thought about form a lot, wrecked first set

Pull-ups
4 kip
3 strict
6,6,6,6,6 (rested about 2 minutes between sets)

Friday 07/04/13

Deadlift
33-5
83-5
103-3
123-3
143-2
153-2
163-2
173-2 (Recent PR)

Tuesday 07/02/13

Lunges
Sets of 20
Forward, Back, Side = 2 sets each style

Press
45 - 5
65 - 5
70 - 5,5,5

Run
10 x 200m, rest 1:00 after each.

Monday 07/01/13

Back Squat
45-5
75-5
95-5
120 - 5,5,5
Nice. Itchy at first but no pain.

Pull-ups
Worked on ring pull-ups. Sets of 1. Mid-chest only.

Friday 06/28/13

"Fight Gone Bad"
3 rounds of 1:00 each, max reps:
Box Jumps, 18"
Push Press, 53#
Row
Wallball, 14#
SDHP, 53#
Rest
(In the past, we haven't had the rower and I've done "Burp-ups" instead. Also, in the past I started at Wallballs and maintained this same order.)

Round 1:
Box Jumps - 25
Push Press - 20
Row - 8 calories
Wallball - 12
SDHP - 15

Round 2:
Box Jumps - 21
Push Press - 17
Row - 8 calories
Wallball - 11
SDHP - 13

Round 3:
Box Jumps - 23
Push Press - 16
Row - 8 calories
Wallball - 11
SDHP - 13

Total = 221 not a PR, but okay considering my back.

Thursday 06/27/13

Bench Press
45 - 10
75 - 8
95 - 3
105 - 5,5,5 (3 set PR)

Deadlift
33 - 5
63 - 5
83 - 5
103 - 3
123 - 3
Back was itchy most of this, so I stopped.

Wednesday, 06/26/13

Took pain pill at 11:30 due to sharp back pain. I think it was caused by A) the intense running last night and B) a LOT of sitting yesterday and maybe C) my bed being too soft.

Tuesday 06/25/13

Power Clean (First in MONTHS)
33 x 5
53 x 5
63 x 4
73 x 3,3,3 (itchy, but not pain)

Handlifts Practice :)
10 x 1 reps (alternating)
6 x 1 reps
Can't touch shoulder yet.

Run
1:00 on, 1:00 off
Forgot 1% incline for first two rounds. Der.
1-8.0
2-8.2
3-8.4
4-8.6
5-8.8
6-9.0
7-9.2
8-9.4
9-9.6
Not a PR, but it was challenging.

Tuesday, 06/25/13

Press (first in MONTHS)
45 - 5
55 - 5
65 - 5 (back itchy)
70 - 5,5,5 (not too bad, not PAIN but can feel something)

Back Squat
45 - 5
75 - 5
95 - 5
115 - 5,5,5 (set 5 was a bit of pain)

Back pain = 6 (after GMS clinic)

Thursday, 06/20/13

Ring Dips
5 sets of 2 reps (PR)
1 set of 1 rep = 11 total (Total PR)

LIGHT OHS
45 - 5
65 - 5,5,5,5 (possible fatigue)

Back pain = 5

Wednesday 06/19/13

Back pain = 6. Took 1 ibup. at lunch for leg cramp.

Lunges, sets of 20
Forward: 3 sets
Backward: 2 sets
Sideward: 2 sets

Bench
45 - 7
75 - 7
90 - 3
102.5 - 5,5,5 (So frustrating! I meant to do 105!!! But loaded the weight wrong! And CROOKED even!)
105 - 5 (PR)


10 minute AMRAP of:
10 Ring Rows
15 Squats
20 DU's
6 full rounds plus 10 Rows plus 8 Squats
Ring Rows are HARD!

Tuesday 06/18/13

Weighted Pull-ups
7.5#
5 sets of 3 reps
Rested between 3:00 and 6:00 between sets

Back Squat
45 - 5
75 - 5
95 - 5 (itchy)
115 - 5 (not itchy)
125 - 5 (upper end of weight limit for now)

Thursday 06/14/13

Ring Dips

2,2,1 (f),1,1,1,1,1 = 10 total SWEET

Lunges x 20 reps each time:

Forward

Backward 

Side

Tuesday 06/11/13

Pull-ups
Shoot for 10!
Got 9 then 5

4 rounds of AMReAP:
3:00 on, 1:00 off
10 Push-ups
10 Lunges
1 Down back on b-ball court
1: 2 full rounds + 10 Push-ups, + 10 Lunges = 62 reps
2: 2 full rounds + 9 Push-ups = 51 reps
3: 2 full rounds + 8 Push-ups = 50 reps
4: 2 full rounds + 5 Push-ups = 47 reps
Total of 210 reps, a few better than last time.

Monday 06/10/13

Bench Press
45-10
75-10
85-8
102.5-5,5,5 (PR)


Hip Squat
50-10
85-10
115-10, 10, 10, 10

Friday 06/07/13

Deadlift
5-5-5-3-3-3

33-83-103-123-143-163 (only 2 b/c whacked my already bruised shin)
Last two sets were iffy on back. Felt strong enough, but back was meh.


Tabata Run
7.5 x 4 rounds (PR speed)
7.0 x 4 rounds (not PR speed)

Thursday 06/06/13

Dips
10, 10
MAJOR PR! Was going for 8, which would have been a PR, but crushed it with 10! Woot!

Hip Squat
110 x 4 sets
Used 12" boxes for the first time. Stacked 5 x 10# plates underneath, which I THINK is the right height.

Also, used the new CHS showers for the first time! Praise the Lord!


Later:

3 rounds of 1:00 on, :30 off of:
Weighted Pull-ups, 5# (7,6,6)
Dynamic Push-ups onto, 15# (12, 12, 12)
Medball Sit-up Throws, 10# (24, 26, 27)

Tuesday 06/04/13

Pull-ups
7, 7, 7, 7, 2 = 30

Pistols (sets of 10)
1 set 1 purple band
1 set 2 red bands
7 sets of 1 red band

Later:
"T Rice Conditioning Test"
3 Rounds of:
5 Down backs from b-ball endline to v-ball endline in NEW GYM, on the 6:00
1- 1:12
2 - 1:12
3 - 1:11
Target time for females is :67. Need to knock of FIVE SECONDS. Ugh.

Bottom to Bottom Tabata Squats
91 total squats

Monday 06/03/13

Bench Press
45 - 10
75 - 10
87.5 - 8
100 - 5,5,5 (PR!)

Lunges on the 1:30
Front, Side, Back x 5 sets each

Friday 05/31/13

Hip Squat
50 x 10
85 x 10
110 x 10, 10, 10, 10 (belt fail)

Weighted Pull-ups
6.25# x 3,3,3,3,3,3,3 (7 sets) on 2:00ish

Thursday 05/30/13

Pistols - Sets of 10 reps
2 red bands x 1 set
1 red band x 7 sets

Dips - Sets of 7
4 sets

Rested at least 2:00 between each set.

Tuesday 05/28/13

Run
1 mile TT at Big Papio trail.
7:30

Monday 05/27/13

Boxing

Friday 05/24/13

On the 2:00, alternating through each:
Pistols (first two sets with 2 red bands, last 3 sets with 1 red band) x total 5 sets
Front Lunges, 10 x 4 sets
Side Lunges, 10 x 4 sets
Reverse Lunges, 10 x 4 sets

Total of 120 lunges and 50 pistols

Few hours break

For time:
21-15-9 reps for time of:
Wallballs, 14#
Box Jumps, 18"
Pull-ups
9:06

Thursday 05/23/13

Hip Squat
50-10
85-10
120-10, 10, 6, 7 (Touched 30" box a few times)
PR weight, questionable on several reps

Kickboxing Class, second time

Wednesday 05/22/13

First night of Kickboxing at Title.

Tuesday 05/21/13

"Lynn"
5 Rounds, NOT for time, resting 1:00 between each set.
Bench Press, 85#/Pull-ups
20/6 (switch grip)
14/4 (switch grip)
11/3 (pronate)
9/4 (supinate)
8/3 (supinate)


10 x 200m run, resting 1:00 between each
Hold w/i 3 seconds of fastest.
:44 - :47 seconds
16:38 total, including rest.
1-:45
2-::46
3-:44
4-:46
5-:44
6-:46
7-:45
8-:47
9-:45
10-:46

Monday 05/20/13

No idea

Sunday 05/19/13

Lunges
4 Sets of 10, on the 2:00
Forward
Backward
Side

KTE
8 sets of 6 reps, plus 2 more, total of 50 reps

Saturday 05/18/13

Bench Press
45-10
65-10
85-5
97.5-5,5,5 (3 sets of 5 PR)

5 RFT of:
50 DU's
12 Push-ups
14:14

Friday 05/17/13

Weighted Pull-ups, 5#
5 sets of 3 about every 3 minutes

Hip Squat (sore hamstring)
25-10
50-10
75-10
100-110
117.5-10,10,10 (PR)

Tuesday 05/14/13

Run
5 on, 4 off
4 on, 3 off
3 on, 2 off
2 on, 1 off
1 on.
Cover max distance.

I ran just over the following distances each time:
5 min - 1000m
4 min - 800m
3 min - 600m
2 min - 400m
1 min - 200m
Total of about 3000m.

Monday 05/13/13

"Tim"
400m Walking Lunges - football field at CHS
13:46 - PR by several minutes
Lap 1 - 2:52
Lap 2 - 3:20
Lap 3 - 3:45
Lap 4 - 3:48

Sunday 05/12/13

Bench 

45-10

65-10

75-5

85-5

95-5,5,5 (3 sets of 5 PR)

Pistols on about 2:30 - in weightlifting shoes

10 x 1 set with 2 bands

10 x 5 sets with 1 band

Saturday 05/11/13

AM:
On the 2:00
Pull-ups
5,5,5,5,5,5,4f (total of 34)

Alternating Pull-ups with 20 reps of one of these (alternating legs)
Side Lunges (3 sets)
Reverse Lunges (3 sets)
Front Lunges (3 sets)

PM:
4 RFT of:
Row 500m
15 Push-ups
14:18
1-3:11
2-3:33
3-3:52
4-3:43

Wednesday 05/08/13

28:41 total run time. Turned around at 15:00 exactly, which was at the beginning of the firehouse. On the way OUT, I had to wait for 1:15 at the light. Not cool.

Sunday 05/05/13

For time:

100 ft Walking lunge
25 Push-ups
50 Double-unders
25 Knees to elbows
25 Dips, 1 red band
50 Box jump, 18 inch box
25 Overhead squats, 63 pounds
25 Pull-ups
50 Sit-ups

23:24

Thursday 05/02/13

Alternating between dips/pistols on about 2:30
Dips
6,6,6,6,6 = 30
Pistols
10 x 6 sets, alternating


5 rounds for time of:
15 box jumps, 24" box (20" box)
15 toes-to-bar
400 meter run
23:07

Tuesday 04/30/13

Pull-ups, on about 2:30
5,5,5,5,5

10 minute AMRAP of:
Wallballs, 14#
DU's

3 reps
6 reps
9
12
15
18
21 reps
12 Wallballs at time.

Monday 04/29/13

Hip Squat
50 x 10
75 x 10
100 x 10, 10, 10, 10

Bench Press
33 - 10
63 - 10
83 - 10
93 - 5,5,5 (PR for 3 sets of 5)

Friday 04/26/13

Pull-ups
7 sets of 4 reps, about every 2 minutes

For time:
Row 500m
-   5 rounds of
    5 KTE
    10 Box Jumps, 16"
    20 DU's (with a stupid rope at LA Fitness)
Run 400m
14:48

Monday 04/22/13

Dips
1 set of 5 with red band
4 sets of 5 no band

Pistols - 2 red bands
4 sets of 10 reps, alternating

10 minute AMRAP of:
12 Weighted Walking Lunges, 63#
12 Dynamic Push-ups, 15# bumpers
100m run
3 rounds, plus 12 lunges plus 6 push-ups

Sunday 04/22/13

Hip Squat
25-10
50-10
85-10
110-10, 10, 10, 10

Pull-ups
Kipping Pull-ups 2 sets of 5
Strict 2 sets 4

Friday 04/19/13

Snatch Mess Around (first time in FOREVER)
33 - 5 HPS
53 - 5 HPS
63 - 5 (Power Snatch)

10 Pistols HA (purple band)

CrossFit Open WOD (RX haha!)
10 minute AMRAP of:
5 Shoulder To Overhead, 73#
10 Deadlifts, 73#
15 Box Jumps, 20"
5 full rounds + 5 + 10 + 2 jumps
I started this one with my back to Meggers, and couldn't hear him dropping his weights on the "GROUND to Overhead" part, which had me wondering if he was just so lightly touching the ground or what...until I heard him say "HEY IDIOT! It's SHOULDER to overhead!" OMG! So then I A) started laughing and B) kept going but slower b/c duh I was laughing until I started the box jumps! ARGH!

Thursday 04/18/13

Bench Press
45 - 10
65 - 10
85 - 10
90 - 5,5,5 (I believe that might be a 3 set PR, not sure)

Back Squat (first in MONNNNTHS)
45 - 5
65 - 5
85 - 5
105 - 5,5,5
We'll see...

Tuesday 04/16/13

Pistols
10 Alternating with Purple band

Dips
Sets of 3

15-10-5 Burpees
30-20-10 Reverse Alternating Lunges, 25#
45-30-15 Sit-ups
7:28

04/13/13

Box Squat
33-5
43-5
53-5,5,5,5,5

10 min AMRAP of:
10 Push-ups
10 Forward OH Lunges, 25#
20 Sit-ups
5 full rounds plus 10 + 10 + 10 sit-ups

04/11/13

Hip Squat
25-10
50-10
75-10
105-10, 10, 10, 10

Wednesday 04/10/13

Run
3 miles
About 27:30
Treadmill. No less than 1% incline, up to 2%. Speed no less than 6.0, up to 7.2.

Tuesday 04/09/13

Box Squat, 18"
33 - 5
43 - 5
48 - 5,5,5,5,5
53 - 5

8 RFT (should be 7, but I can't count)
7 Box Jumps, 24" (LONG time since I did that height)
7 Push-ups
7:33
1-:36
2-:51
3-:54
4-:55
5-1:04
6-1:04
7-1:05
8-1:01

Friday 04/05/13

Box Squat

18" Box, 43#

5 x 5

About every 2:00, alternating

Dips

5,5,5,5

Pistols - 1 Red band

10, 10, 10 (Alternating) 

Thursday 04/04/13

Bench Press
33 - 5
63 - 10
73 - 10
83 - 10, 10, 10

Hip Squat
50 - 10
85 - 10
115 - 10, 10, 10 (HARD)

Monday 04/01/13

Bench Press
33 - 5
53 - 10
73 - 10
78 - 10, 10, 10, 10

03/29/13

Hip Squat
25 - 10
50 - 10
75 - 10
110 - 10, 10,  10, 10

4 RFT of:
400m run
25 Squats
15 Push-ups
16:45

Thursday 03/28/13

Hip Squat/Box Squat

HSPU's
Run
Wallball
Push-ups
Dips

Back exercises

Wednesday 03/27/13

Alternated Pull-ups and Bench on the 2:00

Pull-ups
4,4,4,4,4,4,3,3 = 30 reps

Bench Press
33 - 5
63 - 10
73 - 10
78 - 10
83 - 10
88 - 10, 10, 10


Later
For time:
6 BB Court Downbacks
25 DU's
4 Downbacks
50 DU's
2 Downbacks
75 DU's
6:02
The last round of DU's were terrible. I had to stop so many times not because of a mistake but b/c I was totally gassed. Sad.

Monday 03/25/13

Swim
5:00 swim (not for distance, but about 300y)
7 x 100y, resting :45 between
14:55 total
1:22, 1:26, 1:30, 1:31, 1:31, 1:29, 1:29
5:00 swim (not for distance, just about 300y)

Saturday 03/23/13

Easy Pistols (2 Red Bands)
6 sets of 10 reps, alternating (total of 10 reps)

Deadlift (LIGHT)
5-5-5

33-5
63-5
83-5
103-5
113-5
123-5

3 RFT of:
50m OH Barbell Carry, 63# (Downback bb court)
25m Barbell Lunges, 63#
50m BearCrawl
12:33

No idea 03/15/13

15-10-5 OHS, 63#

30-20-10 Box Jumps, 18"

Rest 2:00

25 Burpees

9:52 total (6:04, 2:00, 1:47)

Saturday 03/16/13

Hip Squat
10 reps x 25
50
75
100, 100, 100, 100 (depth might need work)

5 rounds of "Cindy"
6:21

Monday 03/11/13

Bench Press
45-5
65-5
75-5
85-5
90-5
90-5
Ran out of time

Pull-ups
5 sets of 5

Sunday 03/10/13

Hip Squat and Dips - on about 2:30 (longer after 4 sets)
10 reps at
25
50
75
85
95
100
100
100

Dips
Sets of 4 reps x 8 sets = 32 total reps

Saturday 02/28/13

Long Tabata
:30 on, :20 off for 8 rounds of each. Record total reps.

Push-ups 64
Sit-ups 136
Squats 158

Monday 03/04/13

At CrossFit San Francisco

"Nancy"
5 RFT of:
400m run
15 OHS, 53# (s/b 63#)
17:20 PR

Friday 02/22/13

Hip Squat
10 x 25
50
75
85
95 (PR)

For time:
20 HPS, 33#
30 Wallballs, 14#
40 Pull-ups
50 OH Walking Lunges, 25#
9:31

Thursday 02/21/13

Dips
2 x 10 sets on :30

Glute Ham Raises (set on #15)
10 reps, 4 rounds

12 minute AMRAP of:
5 Burpees
10 Wallballs, 14#
20 DU's
7 full rounds plus one Burpee

Tuesday 02/19/13

Hip Squat
10 reps at:
25, 45, 60, 75, 85

"Half Cindy"
10 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
7 full rounds plus 4 Pull-ups. PR by almost a full round.

Friday 02/15/13

Pull-ups
3 reps on the 1:00 x 9 sets + 2 reps and a fail. ARGH! Then one more rep. :)

12 minute AMRAP of:
10 Get-ups, 15# KB
10 Push-ups
4 full rounds plus 7 Get-ups

Thursday 02/14/13

4 RFT of:
10 reps of the following DB complex:
- HPC
- Right leg lunge
- Left leg lunge
- Push Press
400m run

I used 20# DB's.
Total time was 16:50
1 - 3:57
2 - 3:55
3 - 4:22
4 - 4:37

6 hours later:
Bench
85 x 4 sets of 5 reps

Friday 02/08/13

Pull-ups
7 sets of 5 reps

Pistols
1 set of 14 reps with 2 bands
6 sets of 14 reps with 1 band
(PR on reps in a row as well as total reps)

Alternated exercises with a running 1:30 clock.

Tuesday 02/05/13

15 minute AMRAP of:
200m run
30 DU's
20 Wallballs, 15#
10 Push-ups
09/20/11.

Saturday 02/02/13

Dips
5 sets of 5

Hip Squat
10 reps x 20,35,50,70,70,70

"Tosh"
200m
400m
600m
Rest the same interval you ran.% incline. PR.

Did this at Urban Active on 1
200 - :50
400 - 1:37
600 - 2:38
200 - :52
400 - 1:40
600 - 2:32
200 - :51
400 - 1:40
600 - 3:10 (walked some)

Friday 02/01/13

5 RFT of:
15 Walking Lunges
10 Box Jumps, 16"
5 Burpees
10 Pull-ups
15 Squats
13:43

2.12
2.37
2.27
3.30
2.57

Thursday 01/31/13

Pull-ups
10 sets of 4 reps with alternating grips

Pistols
1 set of 10 with two red bands
7 sets of 10 with one red band
Ties total rep PR (last time all were 2 band reps)

Went on the 2:00, alternating between pistols and pull-ups, except the last three rounds of pull-ups, because I was done with pistols.

Sunday 01/27/13

Hip Squat
20 x 10
35 x 10
50 x 10
70 x 10

Dips
on the 1:00
10 sets of 3 reps (ties rep PR)

Saturday 01/26/13

Pull-ups
11 sets of 3 reps

Pistols using 2 red bands
8 sets of 10 reps, alternating

Tuesday 01/22/13

Hip Squat
10 reps at each weight.
10, 20, 30, 40, 50, 60
At 50 it started to feel pretty heavy.

Sunday 01/20/13

Bench Press
90 x 5,5,5

Pistols with 2 Red Bands
6 sets of 10 reps, alternating.

Saturday 01/19/13

Run
To Maple and back. 18:50.

Thursday 01/17/13

Swim
4 x 5:00 swim. Rest :90 between rounds. Covered 300y + each round.

Wednesday 01/16/13

Spin.

Tuesday 01/14/13

On the 2:30, alternating exercises

Pull-ups (sets of 4)
7 sets

Pistols (sets of 10, alternating legs)
2 bands for first set
1 band for last 4 sets

Sunday 01/13/13

Squat
3 x 5 @ 140 (repeat weight)

4 RFT of:
10 Push-ups
10 Sit-ups
10 Wallballs, 14#
2 Downbacks
7:38

Also my weight today was 144, which is 5 days into the Whole30.

Thursday 01/10/13

Back Squat
3 x 5 @ 140

Tuesday 01/08/13

4 RFT of:
400m run
50 Squats
14:31 - PR
1-3:26
2- 3:41
3- 3:41
4- 3:42

Dips
4 sets of 7 dips...big PR! I've never done 7 dips before, let alone 7 dips for 4 sets! Woot!

Monday 01/07/12

OHS
5-5-5-3-3-3
33-63-83-93-98-103
Phil said rep 3 on last two sets was a little short.

9 minute AMRAP of:
5 Box Jumps, 24"
10 Wallballs, 14#
20 DU's
5 full rounds plus 5 Box Jumps

Sunday 01/06/13

Strict Pull-ups
5 sets of 4 reps, on the 2:30

"Baseline Metcon"
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
6:32 PR

Friday 01/04/13

Squat
135 x 5,5,5
Repeat weight from two days ago.

Bench Press
85 x 5,5,5
Repeat weight from last week.

10 minute AMRAP of:
5 Pull-ups
10 Push-ups
20 Goblet Lunges, 20#
5 full rounds plus 4 Pull-ups

Wednesday 01/02/13

Push Press
45 - 5
65 - 5
75 - 5
80 - 3
85 - 3
90 - 3

Pistols
10 - 5 each leg, alternating (3 red bands)
10 - 5 each leg, alternating (2 red bands)
8 - 4 each leg, alternating (1 red band)
6 - 3 each leg, alternating (1 red band)
Tweaked left knee a bit, so I stopped.

"Annie"
50-40-30-20-10 reps for time of:
DU's
Sit-ups
7:15
I'm not sure if that's a PR or not, but it is according to what I can find online. The DU's were TERRIBLE, and my Sit-ups were continuous but PAINFUL in my shoulders from the past few days.

01/01/13

Squat
3 x 5 @ 135

Dips
5 sets of 6 reps = 30 (PR!)
2:00 rest between each set (NOT continuous clock)

4 RFT of:
25 DU's
15 KB Swings, .75 pood
25 Sit-ups
1 Down back
7:36