Testing-Day 4

Day 4
10 rounds for time
4 Burpees
6 KBS, 35#
8 Wall Ball, 14#


14:44--using lap counter on watch--says 11 rounds were completed
If that's true then it would have been around 13 minutes for 10 rounds.


Was scared of this one but have let myself get so out of shape the past few months I couldn't work up any intensity and turned it into some kind of endurance workout. Looking forward to getting back on a regular schedule next week and doing a lot better when this comes around again!

Testing- Day 5

A. Seated DB Press # 30X1; build to 8RM 
B. Chest to Deck Push Ups; 1 x max reps 
C. Tabata Sit Ups- feet anchored, hands on temples. (20 on/10 off x 8) keep track of every rounds #’s


Did this one before Test Day 4 because I didn't feel well today (School Gym)

A. Seated DB Press # 30X1; build to 8RM 
(Palms facing forward, backless bench)
8x10lbs
8x20lbs
7x30lbs (failed on 8th rep)
8x25lbs

B. Chest to Deck Push Ups; 1 x max reps 
(arms close to side)
10 reps-leaning more on right arm on 9th and 10th rep

C. Tabata Sit Ups- feet anchored, hands on temples. (20 on/10 off x 8) keep track of every rounds #’s 
14,13,13,13,11,10,10,9

Expected higher numbers on this but didn't realize how much I use my arms in sit ups.

Testing- Day 3

Day 3
A. Over Head Squat @ 30X1; build to 3RM
B. Front Squat @ 30X1; build to 1RM
C. Power Snatch- build to 1RM
D. Split Squat @ 30X1; build to 8RM/leg (hold DB’s or KB’s by side)

A. Over Head Squat @ 30X1; build to 3RM (CrossFit 27:17)
3x45
3x65
3x85 (felt slower)
3x95 (felt heavy)
Failed on 100 (105 was my previous 1 rep max)

B. Front Squat @ 30X1; build to 1RM1x115 (CrossFit 27:17)
1x125
1x135
Failed on 145

C. Power Snatch- build to 1RM (CrossFit 27:17)
1x65
1x75
Failed at 85 twice coming off floor.  Hang power snatched 85.  Form issues with coming off the floor just like the power clean.

D. Split Squat @ 30X1; build to 8RM/leg (hold DB’s or KB’s by side) (CrossFit 27:17)
Had no idea what weight to start with so grabbed two 16kg  kettlebells and it was difficult enough that I don't think I could have gone up much in weight.

Testing-Day 2

Day 2
A. Standing Press- build to 1RM
B. Power Clean- build to 1RM
+
All OUT
Row 300m
20 Burpees
Row 300m


A. Standing Press- build to 1RM (CrossFit 27:17)
1x65
1x75
1x85 (felt heavy, rested 3 min)
Failed at 90 even though this was my previous max


B. Power Clean- build to 1RM (CrossFit 27:17)
1x95
1x115
Failed twice on 135 (got it up but hesitated on getting under it both times)
Failed on 125.  Hang cleaned it to make sure it was just form issues coming from the floor.  I have gotten 140 once from hang position but never more than 125 off the floor.  


C. All OUT
Row 300m
20 Burpees
Row 300m (CrossFit 27:17)

4:37 (damper:6)

This didn't look like much and I had visualized finishing without stopping.  The rowing went fast but the burpees were painfully slow.  I didn't expect my legs to get knocked out by the rowing and had to stop twice during the burpees.

Testing-Day 1

Day 1
A. Back Squat @ 30X1- build to a 1RM
10 min rest
B. Back Squat @ 85% @ 30X1; 1 x max reps
C. Kipping Pull Ups- 3 x max reps; rest 2 min

A. Back Squat @30X1-build to a 1RM (School Gym, steel weights)

135 x 1

145 x 1

155 x 1 - was slower coming back up

165 x 2 - felt like I didn't go below parallel the first time so did it again

170 x 0 - had to lose the bar

Didn't rest enough between sets because I was confused about whether or not I should with this tempo but I haven't been able to squat above 165 in the past so I don't think it would have made a difference. I think there may be some issues with my form and being too far forward.

*10 minute rest*

B. Back Squat @ 85% @ 30X1; 1 x max reps (School Gym, steel weights)

140 x 9 - stopped for three fast breaths at rep 7, rep 9 my knees came in and back came too far forward as I was coming up so I stopped

C. Kipping Pull Ups- 3 x max reps; rest 2 min (CrossFit 27:17)

10-restarted from dead hang twice

8-restarted from dead hang twice

7-restarted from dead hang once

Feeling sort of excited about these even though it isn't many because I couldn't really get unbroken at all on the pull up bar I have been using and thought I wasn't strong enough or that something wasn't clicking for me about how to kip.

Getting Started

Only benchmark workout stats I could find:
March 14, 2012- "Karen" -6:52
January 10, 2012-"Grace"-(95#)-8:15
January 9, 2012-"Nancy"-(65#)-17:22
August 9, 2011-"Fran"-(65#)-9:25

Previous Plan/Log (Google Doc link)
Starting March 26th-my attempt to use Wendler 5/3/1 with CrossFit metcons.  Plan modified to log what actually happened each day.

May Testing (Google Doc link)
Baselines for starting June programming with Coach Mike.  Results for each day will be posted as individual log entries.