SS -100125

BW: 160#

Squat: 165x5x3 (+5)
Strict Press: 85x5x3 (first time doing these on this program)
Power Clean: 95x5x3 (first time doing these on this program)

Squat felt strong; could have gone heavier. Press a good starting point; heavy on last set. Power clean was conservative; could have gone heavier, but hadn't done these on a program like this, so started a little low.

SS - 100122

Had to re-start. Last time I worked out, I injured my lower back and needed several days of rest before I felt ready to lift again.

BW: 159#

Squat: 160x5x5 (+5 from last time)
Bench Press: 110x5x3 (+2.5)
Deadlift: 215x5x1 (+5)

Felt strong overall. Also started using a belt, which really seems to help.

SS - 100111

Starting Strength, Day 1

Starting Body Weight: 159#

Squat: 3x5 155#
Bench Press: 3x5 105#
Deadlift: 1x5 215#

Today was focused on trying to find good starting weights. I scaled my 1RMs and tried to pick good starting points. Squats were very hard on last set. Bench wasn't too bad but my left shoulder started to hurt during warm-up, so I kept the weight lower to start. Deadlifts felt heavy, but not as heavy as squats.

Fitness Goals for 2010

Maintain body weight ~ 150#

Strict Press 1RM: 130# (currently 105#)
Squat 1RM: 300# (currently 205#)
Bench Press 1RM: 185# (currently 150#)
Deadlift 1RM: 375# (currently 275#)
Power Clean 1RM: 200# (current 1RM unknown)

15 strict pull-ups
1 muscle up

C2 500m row: 1:40
400m run: 1:25

My goals for 2010 are primarily strength focused, though I want to improve my endurance and metabolic conditioning also. I plan to implement Rippetoe's barbell strength program (a 3 day/week program) to begin the year, supplementing with CrossFit workouts 2-3 times/week.

WOD - 100106

As many rounds as possible in 20 minutes:

5 pull-ups
10 push-ups
15 sit-ups
20 squats
400m run

finished 4 rounds in 20:44

WOD - 091217

CrossFit Total

1RM Back Squat - 195#
1RM Press - 105#
1RM Deadlift - 275#

Total: 575# (PR by 10#)

PR on deadlift (previous PR was 265#). When I did the lift, I thought my previous PR was 275, and I was only trying to match it, which I think mentally helped prepare me to perform the lift. I'm surprised it wasn't much lower given that I haven't worked out consistently in months. Previous PR on back squat was 225#, so off there, though I took it easy as I felt a little tweak in my back on the heavier reps. Tied PR on press. Couldn't lock out 110#.

WOD - 091210

3 rounds for time:

20 ring push-ups
20 sit-ups
20 push press (65#)
20 double unders

time: 22:50

Ring push ups very slow. Had to break to sets of 2 by the middle of the 2nd round. Everything else not too bad.

WOD - 091208

3 rounds for time:

10 renegade rows (12# dbs)
20 lunges
30 sit-ups
40 squats
50 jump ropes

time: 18:31

WOD - 091202

Taken from CrossFit Cedar Park:

800m run (2 laps around block)
10 kb swings (used 35# dumbell)
10 push-ups
1 deadlift (used 95# - sharing bar with someone else)
9 push-ups
2 deadlifts
8 push-ups
3 deadlifts
...
1 push-up
10 deadlifts
10 kb swings
800m run

time: 19:42

Next time, much heavier on deadlifts. 95# a little easy.

WOD - 091130

3 rounds for time:
15 db power snatch (20#), right arm
15 sit-ups
15 db power snatch (20#), left arm
15 burpees

time: 13:54