Noah's Workout Log

One Day At a Time

[noahcfsbk]

9/3/13

Part A 3 Rounds NFT of: Performance 3 Kick-Ups 20 Hollow Rocks

Handstands are getting there.  

------------------------------------- Part B 5 Rounds NFT of:

Performance 5-10 Handstand Push-Ups Log Roll Left 3 V-Ups, Log Roll Right 3 V-Ups

Tough.  Squeeze butt and quads HARD during HSPUs ____________________________

"Annie"

50-40-30-20-10 Reps Rounds For Time Of: Double Unders Sit Ups

8:2something? Sucky.

Then...

Comp Class

Deadlift Singles: 275, 315, 335, 345

WOD

5 RFT

3 Muscleups

Row 25 Cal

3 Muscleups

1 Min Rest

16ish minutes, MUs fell apart fast, did doubles or singles the whole way

WAY TOO MUCH EARLY ARM PULL, SWING MOTHERFUCKER

[noahcfsbk]

8/31/13

Hotshots 19

45:13 rx

[noahcfsbk]

9/1/13

Clean: 178*3, 198*3F

FSQ: 220*3, 235*3

Still a little smoked from Hotshot, fsq felt organized

[noahcfsbk]

8/29/13

Snatch DL/Snatch: 135, 135, 145F, 145F Didn't feel organized at the bottom.  Fox said I was anticipating the drop.

HBBSQ: 240x8

[noahcfsbk]

8/26/2013

Clean Complex

SUNDAY, AUGUST 25, 2013 AT 12:00A

Performance:  Work up to a heavy but perfect triple on the Power or Squat Clean. Leave room to grow.

185x3, 195x3, 195x3

__________________________

Front Squat

  Performance Heavy 3 Work  up to a heavy 3 rep set. No Failing

225x3, 235x3 Ugly felt tight from soccer on Sunday.

[noahcfsbk]

6/11/13

Starting Texas Method

Volume Day:

Squat 5x5 @ 225

Bench 5x5@ 185

Chins 10, 10, 10

[noahcfsbk]

5/20/13

Deadlift 5/3/1 1 Week: 305x6 

Press 5/3/1 3 Week: 135x7

3 Rounds For Time of: 270m Run 7 Dumbbell Snatch Left 7 Dumbbell Snatch Right 10 Kipping Pull-Ups

65# dumbell, might have been a bit heavy

8:34, really gassed out in the last round

[noahcfsbk]

5/15/13

Press 5 Week (New TRM 150): 125x8

Squat 5 Week (New TRM 325): 250x10

15-12-9-6-3 Reps For Time Of: Dumbbell Burpee Hang Power Clean Burpees 20 AbMat Sit-Ups

9:57 40#, tired after doing pushups before

[noahcfsbk]

5/8/13

Squat 5/3/1 1 week

265x8

Felt solid, ready for a 10 pound jump next cycle

[noahcfsbk]

5/6/13

Press 5/3/1 1 week

140x4

Feeling beat up from benching the day before

[noahcfsbk]

5/5/13

5/3/1 Squat TM 280

3 Week: 255x9

5/3/1 Bench TM 240

3 Week: 215x9

[noahcfsbk]

4/24/13

Performance: 5/3/1 (5 week)

1RM= 310 TRM= 285 65%x5  185 75%x5 205 85%x5+ 245x10 10-9-8-7-6-5-4-3-2-1 reps for time of: Body Weight Deadlift 185 Push-Up

4:09 RX, unbroken but slowish

[noahcfsbk]

4/20/13

Deadlift: Work up to a heavy single

315, 345, 355

PR Tie, slow and not a perfectly set back, but not a ton of loss of position.  Felt ok.

Clean: Work up to a heavy single

205, 225F, 225F, 225F

205 felt really easy, first attempt at 225 didnt deliver elbows fast, 2nd attempt was best, got under but got stuck, last one I hit myself in the chest in the 2nd pull, never got to 3rd.  Room to grow.

[noahcfsbk]

4/16/13

Squat: Work to a heavy single

295, 305

Longish layoff, not very active recently.  Felt slow and heavy, lost chest on both and willed them up.

Press: Work to a heavy single

145, 155, 165F, 165F

155 went up pretty easily but couldn't control bar path on 165, kept getting out in front and stalling.  Tried conventional and SS setup on 165, no luck.

[noahcfsbk]

4/2/13

Bench

Worked heavy triples: 250x2, 250x2.  Didn't feel tight at all.  Short(ish) rest from last bench session and felt a little beat up in the shoulders.  Start at 260 for 1RM tests.

WOD: 

For Time:

Row 500M

40 Double Unders

30 KB Swings (1.5 pood, American)

20 Hand release pushups

10 Pullups

RX 4:41

Motored pretty solidly through, broke pushups into 5s with short rest.  Was able to hold erg splits 1:45 and under with not a ton of effort- major success!

[noahcfsbk]

4/1/13

Performance: High Bar Pause Squat 85%x2x8

245x2x8.  90ish seconds rest.  Ouch, busted me up but good. 15 Minutes Not For Rounds of: 20 Pistols or Lunges, alternating legs (10ea) 15 Hollow Rocks 3 "Nose and Toes" handstand holds (5-10 seconds at top)

Did 2 rds then coached.  Pistols felt like hell after squatting.

[noahcfsbk]

3/30/13

CFG WOD 13.4

7 Min Amrap

Shoulder 2 Overhead

Toes 2 Bar

3,3,6,6,9,9,etc...

68 total reps, 8 into rd of 15- felt good.