Friday 11 November 2011
 Press

• 110x3
• 130x3
• 150x3
• 160x3
• 165x3

Power Clean and jerk

• 135x3
• 155x3
• 175x3
• 185x3
• 195x3

Handstand Push up

• 5 from floor
• 5 from 2"
• 5 from 4"
• 5 from 6"
• 2 from 9.5"

Thursday 10 November 2011
Deadlift

• 315x3
• 335x3
• 355x3
• 375x3
• 395x3

Power Snatch

• 125x3
• 135x3
• 145x3
• 145x3
• 145x3

3 rounds AQAP
5 front squat, 185lbs
10 L-Pull ups

Tuesday 08 November 2011

 Bench

• 195x3
• 205x3
• 215x3
• 225x3
• 225x3

Power clean and jerk

• 155x3
• 175x3
• 185x3
• 190x3
• 190x3

21-15-9 reps
Burpee
Pull up
Ring dip

Cool down
Planche plank 3x30 seconds

Monday 07 November 2011

Wow it's been a while!

Squat 

• 255x3
• 275x3
• 295x3
• 300x3
• 305x1 should have waited longer between rounds

Power Snatch

• 135x3
• 145x3
• 145x3

5 rounds
15 box jump, 24"
15 DB swings, 55lbs

Didn't bother with a timer, have only recently been getting back into metcon after almost a month of pure strength training.

Back to my training log

I guess I might be a bit flighty, changing my mind all the time. Since my own training doesn't always look like the caveman blog, I should really be keeping a separate page for my log.

Monday 10 October 2011

Rack power clean
3x5@145

Squat
3x5@245

Bulgarian split squat
3x10 with 35lb dumbbells

Strict toes to bar
5x10 with an extra lift at the top so my feet were against the ceiling

I have moved

I am combining all three pages into one main page. If you even care about my training log I'm working it into my WOD posts on the Main page. To get there click the link

http://caveman2point0.blogspot.com/2011/07/bringing-it-all-together.html

Thursday 28 July 2011

Press
125x3
135x3
145x1 :(
Push Press
155x3
175x3
185x1 Don't start yelling at me in the middle of a set Keagan!
Push Jerk
185x3
195x3
205x1 Next time I'll get it

Cool down with 4x5 front lever pulls

Tuesday 26 July 2011

Snatch

• 95x3
• 115x3
• 135x3
• 155x2 Went nice and deep for all of them I'm quite happy

Complete as many rounds and reps in 10 minutes as possible
1 snatch / 1 muscle up
2 snatches / 2 muscle ups
3 snatches / 3 muscle ups
...etc until the timer runs out

Loading was supposed to be 90% of my best 3 which would be 120, I decided to do 135. This was a bad idea because I ended up doing power snatches when I was supposed to do squat snatch.
I did 6 rounds + one snatch.

Monday 25 July 2011

Squat

• 225x3
• 245x3
• 265x3
• 285x1
• 285x2 Didn't hit 3 reps but this is a definite improvement from last month when I couldn't get 285 up once

Crossfit "Karen"
150 wall ball for time
8:34, a pretty terrible time but I shaved a minute and a half of my last time, and I hate wall ball!

Thursday 21 July 2011

Pull up
65x3
85x3
100x3

3 rounds for time
175lb Power clean, 5 reps
10 L-pull ups
20 pull ups    

6:51 after reviewing the video I had some pretty significant range of motion issues going on with my pull ups. Something I am most definitely going to remedy in the very near future.

Wednesday 20 July 2011

Push Jerk

• 5x175
• 5x185
• 5x195

As many rounds as possible in 10:00 of:
20 Push ups
10 Handstand Push ups
5 Push Jerk, 135lbs

5 rounds, not happy, Shoulders must have been wrecked already from doing overhead squats on Tuesday because those handstand push ups were tough!

Cool down with 2 minute push up position

Sunday 17 July 2011

Did this one at home.

Kept it simple......
5 rounds
10 Handstand push ups
one minute v-sit

rest as needed between rounds.

Handstand push ups were strict chest to wall nose to floor and got challenging pretty quickly. I was breaking then up by the third round.
V-Sit was pretty easy, however a god option for training beginners to do L-sit holds

Friday 15 July 2011

Squat

• 185x5
• 205x5
• 225x5
• 245x5
• 265x5 I hit the safety bar on my last rep and had a terrible wobble coming back up. It kind of looked like a see saw and it ended up being quite a struggle to get the last rep out but I know I can get 275.

AMRAP 20 Minutes
5 HSPU
10 Pistols
15 Pull ups 

16 rounds. The pull ups and Handstand push ups were surprisingly easy. The pistols however were very difficult after hitting a 5rm squat and definitely contributed to me getting two rounds less that my best.

Wednesday 15 July 2011

Strength
Weighted Pull up

• 25x5
• 45x5
• 65x5
• 85x5 PR

Conditioning
15 -12 -9 reps of:
135lb Sumo Deadlift High Pull
45lb Weighted Pull up

6:28 Happy :)

Buy out
5 press to handstand and 2 minutes handstand practice

This has been my first time making it in for three consecutive days since the Birth of my daughter Gwen. I felt really good today, it's good to be getting back on track.

Tuesday 12 July 2011

Strength
Push Jerk

• 135x5
• 155x5
• 175x5
• 195x1 I really haven't gone heavy in too long with the O'lifts

Conditioning
5 Rounds for time:
5 push jerk @ 90% 5 rm (160)
50 Double unders

8:00 I haven't been training heavy on the O'lifts and I can definitely see the difference.

Cash out
2:00 plank                              

Monday 11 July 2011

 This is me hitting my Deadlifts on Monday

Skill
Advanced tuck planche 4x5 seconds

Strength
Deadlift

• 285x5
• 305x5
• 325x5
• 355x5 PR

Conditioning
21 - 15 - 9 reps of:
225lb Deadlift
Muscle up
                     12:20 I actually had to break in the middle of my second round of Deadlifts. I blame my head not my body but I came in today with little sleep the night before

Friday 08 July 2011

Strength
Clean and jerk

• 95x5
• 135x3
• 165x2
• 185x1
• 205 fail
• 205 fail I really need to start going heavy on my O'lifts. That's about a 10 pound drop

Conditioning
Run 5k Stopping halfway to do bear crawls and sprinting the last 400m with my buddy Keagan

Cash out
Front lever 5 minutes of practice

Thursday 07 July 2011

Strength
Squat

• 205x5
• 225x3
• 245x1
• 265x1
• 285x1
• 305x1 Fail

Conditioning
10 Rounds for time
10 Wall ball
10 Pull ups
                       9:24 I'm pretty sure I did 11 or 12 rounds here, I kept loosing track.

Wednesday 29 June 2011

Skill
Front lever 4x10 "bicycles" per leg

Strength
squat

• 185x5
• 205x5
• 225x5
• 245x5
• 265x5 Very happy here, used a narrower stance than I'm used to and went very deep. No questioning the validity of these squats.

Conditioning
3 rounds for time:
135lb Squat clean, 10 reps
24" box jump, 15 reps
20 toes to bar

11:46 Happy with my performance today. I've been getting a bit more sleep at night so I felt much better than my first day back.

Saturday 25 June 2011

First day back at the gym after the birth of Gwendolynn. I have to admit it was pretty sad . I haven't slept in a week but I was glad to be in the gym again.

Skill
Front lever 4x10 seconds alternating one leg straight one knee to my chest

Strength
Deadlift

• 275x3
• 300x3
• 325x3
• 345x3 I left it at that for today

Conditioning
10 rounds
10 burpees
10 pull ups

Pretty brutal. I walked in to the gym like a zombie so everything felt difficult. But it is so worth it to have my little girl.

Wednesday 15 June 2011

Skill
Planche 5 minutes of progression work

Conditioning
For time:
100 Wall ball
100 Pull ups

10:54 pretty slow but a major improvement on my wall ball. broke this up 50/25/25 on both wall ball and pull ups.

Tuesday 14 June 2011

AM
Press

• 95x5
• 115x3
• 130x1
• 140x1
• 150x1
• 160*fail

Push Press

• 135x10
• 145x10
• 155x9 failed on the tenth rep

Weighted Dip

• 25x10
• 35x10
• 45x10

PM
4 rounds of run 800m rest 4 minutes

Monday 13 June 2011

AM
Squat

• 195x3
• 215x3
• 235x3
• 255x3
• 275x3

Power Clean

• 135x3
• 155x3
• 175x3
• 195x1
• 195x1 I haven't been going heavy on cleans lately and lost a little bit.

PM
Skill
Straddle Planche 5 sets hold as long as possible

Conditioning
Long Shuttle run 10 repeats, rest by walking one end to the other and back

Rest 5 minutes

Row 500m as fast as possible
1:41 (2 seconds faster than last time)

Friday 10 June 2011

AM
Weighted pull up

• 45x5
• 65x3
• 90x1
• 100x1
• 110x1
• 120x1

Hang clean pulls
145lbs 3x15

Dumbbell row

• 60x15
• 65x15
• 65x15

PM
Row
10 Repeats, one minute max effort,  one minute recovery

Thursday 09 June 2011

AM
Deadlift

• 315x3
• 335x3
• 355x3 no problem getting it up this time
• 365x3 PR

Front Squat
3x15 @ 135

Power Snatch
3x15 @ 95

PM
Bike 20 Minutes @ 80 - 85%
I've been going hard all week with soccer so I decided to take a break from the running and do a ride.

Handstand work to cool down

Monday 06 June 2011

AM
Soccer, 2x40 minute games with no subs. one at 0900 and one at 1400. Not particularly intense but good none the less and lots of fun.


PM
Bench Press

• 155x5
• 175x3
• 195x1
• 215x1
• 230x1 Fail

Incline DB Press

• 55x15
• 55x15
• 55x11 should have rested longer

Dip

• 3x15

Sunday 05 June 2011

Skill
Front lever 4x10seconds

• held one leg straight with one knee to my chest. Alternated legs on each set.

Strength
Squat

• 205x3
• 225x3
• 245x3
• 265x3
• 275x1
• 285 fail I have been stuck at this for quite some time. I can feel the bar getting higher each time before sticking. Next time I'll get it

Power Clean
135lbs 3x15

• Good form all the way through. I can feel definite improvement in My O'lifts.

Conditioning
200 Double unders for time

• 2:56 this is pretty bad considering all the time I've been spending with the jump rope lately. For some reason I just couldn't get the coordination to jump a rope today. Oh well, can't win 'em all.

Friday 03 June 2011

Filthy Fifty! (aka Chuck Norris)
For time:
50 Box jump,24 inch box
50 Jump­ing pull-ups
50 Ket­tle­bell swings,1 pood
Walk­ing Lunge,50 steps
50 Knees to elbows
50 Push press,45 pounds
50 Back exten­sions
50 Wall ball shots,20 pound ball
50 Burpees
50 Dou­ble unders
                                19:01. Four minute Pr. I felt really good doing this I did everything unbroken except the Knees to elbows,  which I did 30/10/10 and the wall ball which I did 25/15/10.

Thursday 02 June 2011

Part 1
Tuck Planche
5 rounds of 5 second hold. These are getting much better, I feel much stronger and under control of the whole movement
M.E. Pull up

• 55x3
• 65x3
• 75x3
• 85x3
• 90x3 pr
• 95x3 pr! I didn't really expect to hit this but it's great none the same

Power Snatch

• 95x5
• 115x5
• 135x3
• 145x3
• 155x1 Felt good about power snatching my bodyweight, was hoping for three but one was still a PR!

 

Wednesday 02 June 2011

AM
Deadlift 5/3/1/1/1

• 225x5
• 275x3
• 335x1
• 355x1
• 375x1fail Could have gotten it all the way up but I chickened out at halfway. It was definitely all in my head as my back felt good.

Front Squat
3x15 @ 135

Power Clean
3x10 @ 135

I can definitely tell that I am getting stronger

PM
Skill
Front lever with one leg straight and knee to chest
4 sets of 10 seconds

Conditioning
4 rounds of:
row 500m rest 3 minutes

• 1:43
• 1:44
• 1:47
• 1:49

Rowing makes me want to die

Monday 30 May 2011

AM
Press 

• 95x5
• 105x5
• 115x3
• 125x5
• 135x3 definitely not a PR

 Incline DB Press
3 Sets of 10 at 55lb Dumbbells


Dip
3 sets of 12 reps


PM
Sprint up citadel hill, 10 repeats, Run up walk down.
I'm definitely adapting, this killed me a lot less than last week.

Sunday 29 May 2011

Skill
Press to Handstand 5 reps
These are getting much better. I felt to have very good control throughout the entire movement.

Conditioning
1000m run
30 Handstand push ups
1000m Row
                       9:57

The run felt great. For some reason I struggled much more than I was expecting on the handstand push ups. Usually I'm good for about 25 on the first round, for some reason I had to break it up into about 5 sets..... Hmmmm I can only speculate that it was the extra handstand work without any break before the WOD

Saturday 28 May 2011

AM
Tuck planche 5x5seconds.

• This was the best planche work I have done in a long while

Squat

• 205x5
• 225x3
• 245x1
• 265x1
• 275x1
• 285x1 *fail* This may look like a step backwards from a 295x2 previous but I'm actually pretty happy. I recently completely started over on my squat, bringing my feet in to shoulder width and going super deep. I would have hit this if I only went to parallel but I am going super deep with  a narrower stance from now on.

Hanging power snatch

• 95x10
• 95x10
• 105x10
• 110x10
• 110x10 I really like lower weight higher reps on olympic lifts. It really allows me to go with good form and reinforce proper mechanics.

PM
800m up hill run, 4 repeats. rested at the top for one minute before going back down easy and resting one minute before heading back up. Times were

• 3:50
• 3:50
• 4:04
• 3:45 

Running 800m sucks, running 800m up a really big steep hill really sucks.

• 
  

Thursday 27 May 2011

AM
Weighted Pull up 5/3/1/1/1

• 45x5
• 65x3
• 90x1
• 110x1
• 120x1 *fail*

Muscle up
5x5 Kipping as little as possible

Barbell row
115lbs, 3x15

PM
Citadel hill sprint intervals, run up, walk back down, repeat.

• 12 laps, hurt pretty bad.

Wednesday 25 May 2011

Skill
Front Lever

• Advanced tuck lever 3 x 10 seconds
• Straddle lever 1 x 5 seconds
• 5 slow toes to bar

Conditioning
5 rounds for time
15 second L-sit hold
3, 20 yard shuttle runs
30 Wall ball

• 18:24 I'm happy with this. it was a good excuse to work on my wall ball technique which has always been lacking. I did the first 4 rounds of wall ball in sets of ten, on the last round I figured out that I can go 15/15. Happy.
• First round of L-sit I did all 15 seconds, after that I did it 10/5 it's amazing how tough those get when you're starved for air.

Tuesday 24 May 2011

AM
Stationary Bike - 5 minute warm up @ 50%
                                       - 25 minutes at 85 - 90%

PM
Planche 4 sets of 5 seconds advanced tuck planche
-I felt pretty weak on these today, must be because my chest is really tight from the weekend so I kept it to 4 sets.

Deadlift 5 Rep Max
-225
-275
-295
-315
-335 PR
-345 PR
Ecstatic!

Dumbbell Swing
3 Sets, 15 reps @ 70lbs

Sunday 22 May 2011

Skill
5 Minutes of handstand work

Strength
3 Sets, Max reps strict pull ups
- 28
- 22
- 17 Beat previous maxes on all three rounds

Conditioning
50 pull ups
40 Box jumps, 20" box
30 Burpees
20 SDHP, 95 lbs
30 db Swings, 55lbs
40 Knees to elbows
50 Double unders     

12:56 I was feeling horribly nauseated after my pull ups. I made the mistake of eating right before going to the gym. I wanted to die this whole Metcon but I still got through it

Great day

I slept about nine hours last night, obviously making up for lost sleep from last week.

Great sleep + fog city americano from smiling goat = amazing workout

Skill
L-sit one minute aggregate work stop the watch when resting
-20 seconds
-20 seconds
-10 seconds
-10 seconds
*20 seconds of rest in between each

Power clean
5/5/5/5/5 only increase the weight in all 5 reps look exactly the same
-135
-145
-155
-165 (went a little bit wide on the fourth rep)
-165 Much better

Conditioning
"Wilmot"
6 rounds for time
50 Squats
25 ring dips  
                     -13:52 Much better than I was expecting after a heavy pressing day yesterday plus hurting my shoulder (which strangely enough seems to be doing just fine today)

Much better today

Not my best day but after seven solid hours of sleep I am feeling much better today. I still have to make up for an entire week of shoddy sleep but things are looking up.

Skill
Advanced tuck planche 5 rounds of five second hold

Strength
Bench 3/3/3/3/3
-135
-155
-175
-195
-205 for 2 could have got it up but my spot insisted on helping on the  third *grrr
Push Jerk 2x15 reps felt something pop in my left shoulder on my second set, when I went to set up for my third set it almost floored me so I decided two sets was enough
Dips 3x20 for some reason my shoulder calmed down and I was able to bang off three sets of 20 dips.

Conditioning
7 rounds on the rower 1one minute maximum effort 2 minutes recovery

Not a good day

Today was not  good day for me my sleep has been deteriorating again all week so my energy has been getting lower every day

Squat 3/3/3/3/3
210
230
250
270*fail

Packed up and went home. Hopefully tomorrow will be better

Didn't do today's wod

I was at the firing ranges all day today so I didn't get to go to the gym.
I guess today is my rest day and I'm hitting four days next week.

Tuesday 17 May 2011

Fran From hell

3 Rounds timed individually
95lb thruster, 21 reps
21 Pull ups
Rest 3 minutes between rounds.
1:20 / 1:27 / 1:53

All rounds unbroken! This was much worse than I anticipated. The final rounds was as bad as doing an entire fran in itself.

Pull up day

AM
Weighted Pull up
-55x3
-65x3
-75x3
-85x2
-85x2 I couldn't quite get 85 up without kipping today. I tried to go extra strict and my belt broke :(
Clean Pulls
-135x15
-145x15 had to reset my grip @ 10
-145x15 had to reset grip @ 10 (no chalk today)
Barbell Row
115x15 for all three sets

PM
5 rounds of:
30 Double unders,
95lb overhead squat, 15reps
0:55 / 0:51 / 0:48 / 0:50 / 0:52 tried to go a little bit too fast on the last round and had a bit of trouble with my form.

Caveman Training Log

I have been toying with the idea of turning 2.0 performance into a personal training log. Since there are some folks using caveman performance I have decided to Create a page for my own training log.

AM
one hour steady state run. The idea is to maintain approx 65% maximum aerobic heart rate

• Felt really good. was able to maintain a good pace throughout without slowing down. I noticed just a little bit of tightness in my hips during the last half and my calves are now feeling an hour of running in Vibram five fingers.  I do have to say that a good long run on a trail was very therapeutic to the soul.

PM
Skill 
Advanced tuck planche 5x5seconds
                -Skipped this today. Not completely sure why, just wasn't feeling it
             

Strength
Deadlift
-285x3
-305x3
-325x3
-345x3
-355x2 I actually got the third rep halfway up but put it down because I felt a tweak in my back. I definitely had the strength to finish the rep. I am very happy, I haven't gotten 355 up once in years and have never lifted it more than a single.

Power clean
-115x15
-125x15
-135x15 all unbroken one breath between reps. Footwork became only a little bit sloppy during the last couple of reps

Front Squat
-115x15
-125x15
-135x15 Felt great the whole way through

I know this is not necessarily "traditional" CrossFit but I am definitely getting stronger while still improving my conditioning. I love this