Chris Stroud

November 27, 2009

Chris Stroud — Fri, 27 Nov 2009 17:41:07 +0000

A. Power Clean/Push Press/Push Jerk/Split Jerk – 1.1.1.1 x 5; rest 180 sec

B1. KBS heavy x 18 reps x 3; rest 90 sec

B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec

C1. GHD Raises @ 2020; 15 x 3; rest 60 sec

C2. Toes to Bar – 21 reps x 3; rest 60 sec

LT: November 21, 2009
A.165/175/185/195/205 (tried 215 but failed)
B1.70lb/70lb/70lb (heaviest KB)
B2.9-8-6
C1. all on GHD
C2. Strict

TT: November 27, 2009
A. 175/185/195/205/210
B1. 70lbx18/70lbx18/70lbx18
B2. 10/9/7
C1. All GHD
C2.21/21/21

November 25, 2009

Chris Stroud — Wed, 25 Nov 2009 16:57:33 +0000

CrossFit

A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
pull to supinated hand

A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
full depth, come up to parallel, back to full depth, then up

B1. lean away supinated chin ups unweighted @ 4111; amrap x 3; rest 75 sec
pull straight up, lean away as far as you can on lowering

B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return

C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec

C2. anchored sit ups; 35 reps x 3; rest 60 sec

Last Time: November 19, 2009

A1. 25×4/30×4/30×4/30×4

A2. 135×6/140×6/140×6/140×6

B1. 5/5/4

B2. 25/30/30

C1. 15×8/10×9/10×9

C2. 35/35/35

This Time:

A1. 35×4/44×4/44×4/44×4
A2. 140×8/145×6/147.2×6/150×6
B1. 6/5/5
B2. 35/40/40
C1. 12×9/12×9/12×9
C2. 35/35/35

November 24, 2009

Chris Stroud — Tue, 24 Nov 2009 17:09:35 +0000

I have be lax on recording my WOD’s for the last 6 weeks or so. I competed in a Olympic Lifting comp on November 15th and since then I have been following OPT’s ‘Crossfit’ training.I am now getting ready for the 2010 CrossFit Sectionals. I will be recording my workouts here. For now I am doing O-lifting 4 days a week and following OPT’s training.

O-Lifting – 10:00 AM

Rest was 120 sec between sets.

Squat Snatch (Hang/Knee/Floor) (hit the bump)
40kg 2×3 50kg. 2×3; 55kg 3×3;
Squat Clean & Jerk (Hang/Knee/Floor) (Jerk on each Clean) (hit the bump)
40kg 2×3; 50kg 1×3; 60kg 1×3; 70kg. 3×3
Chinese Snatch High Pull (hit the bump)(Stay down, over the bar)
55kg 1×3; 60kg. 1×3; 65kg 1×3
Split Jerks (Hold the last one of the set for 5 seconds overhead)
60kg 1×3; 70kg. 1×3; 75kg 2×3

CrossFit

A1. bench press @ 50X1; 6-8 x 4; rest 90 sec

A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec

B1. dips @ 4010; 6-8 x 3; rest 75 sec

B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec

C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec

C2. toes to bar; 18 reps x 3; rest 60 sec

A1: 135×8/145×7/150×5/155×5
A2: 185×7/195×9/200×5/205×5
B1: 7/7/7
B2: 10/11/15
C1: 10×9/10×9/10×9
C2: 18/18/18

October 4, 2009

Chris Stroud — Sun, 04 Oct 2009 18:39:39 +0000

As many rounds as possible in 20 minutes:

3 Handstand Push Ups
5 Pull Ups
7 Knees to Elbows

19 rds plus 3 hspu

October 2, 2009

Chris Stroud — Fri, 02 Oct 2009 17:43:49 +0000

Day Three
Snatch (From the floor)
40/50/60/70/75/80/86

Squat Clean & Jerk (Split Jerk only the last one of the set) (Keep your
eyes up)
60kg 1×3; 70kg 2×2; 80kg 2×2; 90kg 3×1; 100kg 3×1

Snatch High Pulls (to above the collar bone)
70kg 1×3; 80kg 1×3; 90kg 1×3 (COULD NOT DO 90kg)

Snatch Deadlifts (Snatch grip) (Eyes Up) (Up on the toes and shrug at the top of the pull)
80kg 1×3; 90kg 1×3; 100kg 1×3; 110kg 1×3

330 PM

21, 15, 9

Bench Press @ body weight
Pull Ups

time: 6:45

September 29, 2009

Chris Stroud — Tue, 29 Sep 2009 15:09:10 +0000

Complete 5 rounds for time of:

6 Power Snatch 135 lbs
10 Box Jumps 24″ box

12:25

September 22, 2009

Chris Stroud — Tue, 22 Sep 2009 06:04:04 +0000

Snatch (From the floor)

40kg 1×5; 50kg 1×4; 55kg 2×3; 70kg 3×1

Squat Clean & Jerk (Split Jerk only the last one of the set) (Keep your
eyes up)
60kg 1×3; 70kg 2×2; 80kg 2×2; 90kg 3×1; 100kg 3×1

Snatch High Pulls (to above the collar bone)
70kg 1×3; 80kg 1×3; 85kg 1×3

Snatch Deadlifts (Clean grip) (Eyes Up) (Up on the toes and shrug at the top of the pull)
70kg 1×3; 80kg 1×3; 90kg 1×3; 100kg 1×3

September 19, 2009

Chris Stroud — Sat, 19 Sep 2009 18:29:18 +0000

Snatch (From the floor) (HP/Snatch/Snatch)
40kg 2×3; 50kg 2×3; 55kg 2×3; 65kg 2×3—MISSED LAST SET

Squat Clean and Jerk (Hang/Floor/Floor) (Split Jerk only the last one in the
set.)
60kg 2×3; 70kg 1×3; 80kg 2×3; 90kg 3×1 (from the floor)

OHS (Hold for 5 seconds at the bottom of the last rep of each set)
50kg 1×3; 60kg 1×3; 65kg 1×3; 70kg 3×1

Jerks (Push/Split/Split)
60kg 1×3; 70kg 1×3; 80kg 1×3; 90kg 1×3

September 18, 2009

Chris Stroud — Fri, 18 Sep 2009 16:38:50 +0000

5 rounds for time:

8 Handstand Push Ups
8 L Hold Pull Ups
8 Ring Dips
8 Push Ups with hands rotated backwards

Time: 9:10

September 17, 2009

Chris Stroud — Thu, 17 Sep 2009 06:00:45 +0000

AM Lifting

Snatch (From the floor) (Snatch)

40kg 1×5; 50kg 1×4; 55kg 2×3; 65kg 2×2

Clean and Jerk (Hang/Floor/Floor);
45kg 2×3; 60kg 1×3; 70kg 2×3; 80kg 2×3

Clean High Pull (Hang/Floor/Floor) The hips must come forward to meet the
bar. Up on the toes. Shrug the shoulders.
60kg 1×3; 70kg 2×3

Front Squats (Start on the rack)
155lbs. 1×3; 185 1×3; 205 lbs. 1×3

PM CF Football

7 rounds for time of:

3 Push Jerks or Split Jerks 155 lbs
6 Pull Ups
9 Push Ups

5:48