WOD

Improvement on squats from Friday but still not quite there.

Back Squat:
230lbs 4-5-3 (one full set)

Bench Press:
175lbs 3 x 5

Dead Lift:
275lbs 1 x 5

My good friend Patty was here today and I got to work out with him, which was awesome as usual. I had him do Helen (the one from Friday) and he killed it in 8:58. Really impressive and gives me something to beat next time.

WOD

Totally failed on my squats today.

Back Squat:
230lbs 1-3-2 reps

Shoulder Press:
95lbs 3 x 5

Power Clean:
125lbs 5 x 3

Crossfit WOD:
Helen with 1 pood kettlebell,

Time: 9:50

That’s a real good time for me on Helen but the complete failure to do even one set of five on the squats leaves me feeling kind of defeated for today. Two days of rest of the weekend with plans to eat and sleep a lot and try again on Monday.

WOD

Good workout today.

Back Squat:
225lbs 3 x 5
(Bar was moving pretty dang slow for these)

Bench Press:
170lbs 3 x 5

Dead Lift:
270lbs 1 x 5

Crossfit WOD:
30 Muscle-ups for time,

12:28

Work Performed
25323.04 joules
2582.19 kg-m
18678.27 ft-lbs

Power Output
33.85 watts
0.05 horsepower
24.97 ft-lbs/sec

Obviously not the highest power generating WOD as far as Crossfit goes, but just try it and you’ll be happy to finish. This was the first time I’ve done the full 30 muscle-ups on a set of rings and now that I’ve completed it, I can say it wasn’t that bad. It took months to be able to complete it though . Next is trying to improve the time and the dreaded 50 reps for time!

WOD

Back Squat:
220lbs 3 x 5

Shoulder Press:
90lbs 3 x 5

Power Clean:
120lbs 5 x 3

Crossfit WOD:
G.I. Jane for 50 reps

Time: 4:50

Work Performed
46526.94 joules
4744.35 kg-m
34318.27 ft-lbs

Power Output
160.44 watts
0.22 horsepower
118.33 ft-lbs/sec

(Output numbers for Crossfit WOD only)

Officially the heaviest squat day of my life. From this WOD on each squat workout completed will be a personal record.

WOD

Back Squat:
215lbs 3 x 5

Bench Press:
165lbs 3 x 5

Deadlift:
265lbs 1 x 5

Crossfit WOD (Video with different rep count):
21-15-9, for time
Sumo Deadlift High Pull 95lbs
Ring Dips

Time: 4:50

Work Performed*
60853.09 joules
6205.19 kg-m
44885.24 ft-lbs

Power Output
209.84 watts
0.29 horsepower (highest horsepower generated so far, but for shortest time)
154.77 ft-lbs/sec

After a short rest, finished with two 400 m runs.

*Work and Power numbers are from Crossfit WOD using clean for the output calculator as a sub for SDHP.

WOD

Back Squat:
210lbs 5-5-4 (pretty pissed I missed the last rep)

Shoulder Press:
85lbs 3 x 5

Power Clean:
115 5 x 3

Did some pull-up work after concentrating on hitting the bar with my chest each rep. Definitely quite a bit harder.

WOD

Back Squat:
205lbs 3 x 5

Bench Press:
160lbs 3 x 5

Dead Lift:
255lbs 1 x 5

800 m run in 2:33 min

12 ring muscle-ups in 10:00 min

Work Performed
32777.18 joules
3342.29 kg-m
24176.45 ft-lbs

WOD

Back Squat:
200lbs 3 x 5

Shoulder Press:
80lbs 3 x 5

Power Clean:
115lbs 3 x 5

Work Performed
33906.67 joules
3457.46 kg-m
25009.56 ft-lbs

WOD

Back Squat:
195lbs 3 x 5

Bench Press:
155lbs 3 x 5

Dead Lift:
250 1 x 5

Work Performed
52567.28 joules
5360.29 kg-m
38773.63 ft-lbs

WOD

Back Squat
190 3 x 5

Shoulder Press:
75 3 x 5

Power Clean:
95 3 x 5

Work Performed
31428.02 joules
3204.72 kg-m
23181.31 ft-lbs

Starting the Rippetoe workouts today with some lighter weight on the shoulder press and cleans so that it will hopefully be a more successful progressive overload than if I were to just jump right in at what I know I can lift for sets of 5 reps.