Crossfit AMRAP Workout

Went to my friend Matt's gym (Crossfit AMRAP, Crystal Lake) to get in a fun Saturday workout. I've been following Pat's programming, and haven't done a metcon in a LONG time!

Half Cindy: AMRAP in 10:00 of:
5 pullups
10 pushups
15 squats

I did 8 full rounds, plus 5 pullups and 5 pushups. It was fun!

Then I did some snatch, some clean & jerk, laces to bar, handstand pushups, and "windshield wipers" (ab exercise on the pullup bar). It's too bad Matt's gym is so far away (45/50 minutes), as I'd love to go there more often.

Upper Body Workout

Bench Press
45 x 10
135 x 3
185 x 3
195 x 3
205 x 3
215 x 2
215 x 1

Pullups
x3 @ bodyweight
4x: x3 w/ 35lb dumbbell

Close grip bench press/bentover barbell rows
140lbs/135lbs
8-6-4

Dips
x5 @ bodyweight
x3 w/70lb dumbbell
4x: x3 w/100lb dumbbell

2:00 plank

Upper Body Workout

Bench Press
45 x 10
135 x 3
185 x 1
205 x 3
210 x 2
210 x 1

Weight Pullups
x3 @ bodyweight
x3 w/25lb dumbbell
x3 w/40lb dumbbell
x3 w/40lb dumbbell
x3 w/40lb dumbbell
x3 w/40lb dumbbell

Close Grip Bench/Bentover barbell rows
145lbs/135lbs
8-6-4

Weighted Dips
x3 @ bodyweight
x3 w/70lb dumbbell
x3 w/100lb dumbbell
x3 w/100lb dumbbell

2:00 plank

Lower Body Workout

Back Squat
45 x 10
135 x 3
185 x 1
195 x 1
205 x 1
215 x 1 - This felt VERY heavy. I barely stood it up. I just don't have strong legs - but I'll keep at it!
135 x 11 - burnout set

Front Squat/Romanian Deadlift Superset
90lbs/135lbs
12-9-6

Laces to Bar/Back Extension Superset
3 sets of 10 of each

Upper Body Workout

Followed Pat's advice on switching up the reps, weights, and some of the exercises today. Today's workout felt GREAT! I felt really strong.

Bench Press
45 x 10
135 x 3
185 x 1 - Did not feel heavy, flowed nicely
195 x 1
205 x 4 - Goal was at least three, got four, tried for a fifth but couldn't push it out

Weighted Pullups
x3 at bodyweight
x3 w/ 25lb dumbell
x3 w/35lb
x3 w/35lb
x3 w/45lb

Superset Close Grip Bench Press & Bentover Barbell Rows
135lbs/135lbs
8-6-4

Weighted Dips
x3 at bodyweight
x3 w/45lb dumbell
x3 w/70lb dumbell
x3 w/90lb dumbell

2:00 plank

Upper Body Workout

Pushed with all my strength to get 225lbs up today. Got it unassisted. I went for 230, but knew I didn't have the strength to get it. Will try again next week.

Bench Press
45 x 10
135 x 3
185 x 1
205 x 1
215 x 1
225 x 1
230 - Failed
135 x 16 (burnout set)

Chins
3 @ bodyweight
1 w/ 45lb dumbell
1 w/ 55lb dumbell
1 w/ 60lb dumbell
1 w/65lb dumbell
1 w/ 70lb dumbell
11 @ bodyweight (burnout set)

Close Grip Bench/1 arm dumbell rows
115lbs/50lbs
12-9-6

As many pushups as possible in 3:00: 57

30 minutes of volleyball

Lower Body

Legs were still tight from last week - struggled with the weight today, could not go very heavy.

Back Squat
45 x 10
135 x 3
185 x 1
195 x 1
195 x 1
195 x 1
195 x 1
135 x 8 - burnout set

Front Squat/Romanian Deadlift Superset
95lbs FS/135lbs RDL
12,9,6

Laces to bar
3 x 10

Hyperextensions
3 x 10

Upper Body Workout

Bench Press
45 x 1
135 x 3
185 x 1
195 x 1
205 x 1
215 x 1
225 x 1
135 x 19 (burnout set)

Pullups
3 @ bodyweight
1 x 40lbs
1 x 50
1 x 60
1 x 65
1 x 65

Close Grip Bench/1 Arm DB row Superset
115lbs/50lbs
12-9-6

As many pushups as possible in 3:00: 55

Some "Before" Pictures

This is me today, July 2, 2010. 155lbs, just finishing up my first week of "Pat's Programming". My goal is to build muscle while hopefully losing some fat. The combination of 9+ hours of sleep per night, meat and vegetables, and Pat's Programming should hopefully get me where I want to be. I have 8 weeks before our third baby (Jessica) gets here, so my "after" pictures I plan to take in that 8th week right before our new baby is born.

Upper Body

Bench Press - Work up to a single rep max
45lbs x 10
135 x 3
185 x 1
205 x 1
225 x 1 (my PR is 235lbs, so not too far off. I plan to get to 250lbs in the next 6 weeks)
Burnout set: 135lbs x 18

Weighted chins - Work up to a single rep max
x1 at bodyweight
x1 at bodyweight
25lbs x 1
50lbs x 1
60lbs x 1
70lbs - Couldn't quite get my chin over the bar

Superset
Close grip bench press (115lbs) & One arm dumbell rows (50lbs)
12-9-6, 30 second rest in between

As many pushups as possible in 3:00: 58 pushups total

Post-workout shake:
48g whey protein
3 scoops orange gatorade
10g creatine
25g glutamine

7.2g EPA/DHA fish oil
1500mg Vitamin C