6/29/11

Strength

20 Minutes to establish a max load for the following complex: Clean (you may power or squat clean) + 1 Shoulder Press + 2 Push Presses + 3 Jerks (you may power or split jerk)

77.5 lbs PR push press (the shoulder press is the limiter)

Brent: 140 lbs

Conditioning WOD

Complete as many rounds as possible in 8 minutes of:

8 Front Squats, 95/65lb
8 Burpees
8 Push Press, 95/65lb

3 rounds

Brent 4 rounds + 16 reps

6/28/11

Score as many reps as possible in 15 minutes. Perform this WOD using a 45/25lb Bumper plate:

3 Minutes (Min 0-3) of Plate-facing Burpees
1 Minute (Min 3-4) of Pull Ups
3 Minutes (Min 4-7) of Stationary Alternating Overhead Lunges, (R/L=1)
1 Minute (Min 7-8) of Pull Ups
3 Minutes (Min 8-11) of Uneven Plate Push Ups, (R/L=1)
1 Minute (Min 11-12) of Pull Ups
3 Minutes (Min 12-15) of Bumper Plate Bearhug Squats

134 reps, did all rx including a few push-ups then did knee pushups

6/22/11

“Two-Headed Monster”

Against a 25 Minute Continuously Running Clock…

12 Minute AMRAP:

6 Ring Rows
9 SDHP, 95/65lb
12 WallBalls, 20/14lb

REST 1 Minute

12 Minute AMRAP:

6 Hang Power Snatch, 95/65lb
9 Switch Lunges, R/L=1
12 Box Step-Ups (24/20″) Holding Medball Overhead, 20/14lb

think i did 3 rounds of one, 4 of the other, felt like crap from meds

6/21/11

Warm Up

30 “Good Mornings” w PVC
Burgener Warm-Up progression w/ PVC
30 Air Squats
High Skips 100ft
Inch-Worm 50ft/Walking Lunges 50ft
Broad Jumps 100ft

Strength

Deadlift 5-5-5-5-5 (alternate each set with 30 sit ups)

145 lbs- then back hurt

Conditioning WOD

“Beat the CFS Team” Challenge – Week 3

3 Rounds For time:
15 Hang Power Cleans, 145/95lb
15 Burpees

didn't realize there was a 10 min time limit, and was using 95 lbs, could only do a few hang then did power, only made it through 2 rounds

6/16/11

Strength

Against a continuously running 21 minute clock, perform 1 Clean & Jerk (may be full squat or power) every 90 seconds. Post lowest and highest loads lifted successfully to Comments.

Got 105 lbs several times but failed at 110 lbs (think I could have gotten it if hadn't strained neck)

Brent did Grace RX in 3:46 (I skipped)

Conditioning WOD B: Week 2 Beat The CFS Team Challenge

Row 1600m for time

Me: 7:50

6/14/11

Strength

Against a continuously running 21 minute clock, perform 1 Snatch (may be full squat or power) every 90 seconds. Post lowest and highest loads lifted successfully to Comments.

got up to 80 lbs, kept failing at 85 lbs but did other workout first...

Conditioning WOD

For Time:

10 Snatches, 135/95lb
Row 500m
8 Snatches, 135/95lb
Row 400m
6 Snatches, 135/95lb
Row 300m
4 Snatches, 135/95lb
Row 200m
2 Snatches, 135/95lb
Row 100m

17:17 using 75 lbs i think...

6/13/11

In teams of 2 perform 60-40-20 Rounds of the following for time- only 1 person may work at a time:

DB Squat Clean Thrusters me 15 lbs dbs, brent 25 lb dbs
Kipping Pull Ups me rx, brent banded 2nd round
Jumps Over PVC Dowel Rod 20 in boxes

26:53, and I totally had to do more reps to pick up brent's slack ha

6/11/11

20 minutes to reach the highest round number possible (1 rep of each, then 2, 3, 4, etc…continuing for 20 minutes):

Sit Up
Power Clean, 95lb
Wallball,14lb

9 rounds + 10 situps, 9 power cleans RX!

6/9/11

Warm Up

2 Rounds:

6 Tire Flips
12 Cartwheels
18 Sit Ups
24 Jumping Jacks
Run 300m
24 Jumping Jacks
18 Sit Ups
12 Sledgehammer Tire Strikes (R/L=1)
6 Forward Rolls

160 kb swings 25 lbs 9:30 or 11:30?

6/8/11

balance snatch plus OH squat complex: worked on skill, did 65 lbs

WOD 1:
min 1-3 as many burpees as possible onto 45 lb plate (27)
min 4-5 find 1 rep max thruster 90 lbs, could have done more w/ time

WOD 2:
7 rounds for time of
5 snatch grip Dead lifts
5 hang snatch
5 OHS
Used 65 lbs most of first round then 45 lbs, finished 9:45

6/3/11

Prowler push w/ 2 45lbs and 2 10's
did 1 in 1:13

WOD: a bunch of HR push ups and situps (did all rx pushups!!)

6/1/11

15 min to get 2 rep max for 2 deadlift to 2 hang squat clean complex 100 or 105 lbs i think?

9 min time limit for
30 ring dips (skinny band)
40 wall balls (15 14 lbs rx, rest 10 lbs)
50 deadlifts (95 lbs rx)

finished, didn't make it to rower

5/31/11

Strength

Hang Power Snatch 2-2-2-2-2

75 lbs x 2

80 lbs x 1

Conditioning WOD

21-18-15-12-9-6 Rounds for time:

Hang Power Snatch, 45lb
Alternating Overhead Stationary Lunges, 45lb (R=1,L=2)

17: ? min RX!

5/27/11

5 Rounds of max consecutive reps:

Bench Press, 95lb 65 lb
Pull Ups rx
Overhead Squat, 75lb 65 lbs

Bench press: 11-10-9-8-8

Pull-ups: 9-11-10-8-10

Overhead Squats: 4-7-4-9-11