12.25.11

500m row

mobility work- 10 minutes

CF Mainsite WOD

Front Squat
2-2-2-2-2-2
215#, 225#, 235#, 245#, 255#, 265#

5 x 5 AFAP (5 reps every minute)
155#

12.24.11

mobility work- 10 minutes

tabata DU

Strength
Power Clean
3-3-3-3-3
185#, 195#, 205#, 215#, 225#

5 x 5 AFAP (5 reps every minute)
155#

tabata DU

tabata hollow rock/static hold

12.23.11

CF Mainsite WOD

For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters

8:28

High rep PP after the MU was tough at the end...nice Fran-esque feeling after this one.

12.22.11

REST

12.21.11

1.5 hour acro class

tumbling, handstands, etc

12.20.11

mobility work- 10 minutes

Back Squat- Wendler 5-3-1+ (working off 365# 1RPM)
75% x 5 @ 275#
85% x 3 @ 315#
95% x 1+ @ 345# (2 reps)

3 x 5 (5 reps on the minute AFAP- speed work)
225#

Finisher
4 rounds for time:
250m row
10x deadlifts 135#
10x hang power clean 135#

7:44

Steady pace all the way thru...working on getting my grip strength up for DBB final

Skill work
HSPU
5 x 5 (5 reps on the minute, narrow hand position w/kip)

DU
4 x :30, :30 sec rest in btw

Hollow position
4 x :30 static hold, :30 sec rest in btw

mobility work- 10 minutes

Strength

12.19.11

mobility work- 10 minutes

Strength
Push Jerk
5 x 3 (2 minutes rest in btw)
155#, 185#, 195#, 205#, 215#

stopped at 215# but I feel I can hit 225# x 3 as my technique is WAY better than ever...I realized that I hang out for too long with open hips on the drive up...my second dip is much faster.

3 x 5 (on the minute AFAP- speed work)
135#

Finisher (jumped in with 12pm class for the AMRAP but switched the movements- CF Mainsite from Sat but AMRAP style)
12m AMRAP
20x pull-ups
30x KB swings 1.5 pood
40x DU

4 rounds + 8 pull-ups

tabata hollow rocks

12.18.11

8:30am

mobility work- 15 minutes

2011 CF Regionals WOD #1
For time:
1,000m run
30x HSPU
1,000m row

11:37

Need to get under 10 minutes...will try again this week...timing on the kip was off today.

9:30am LF Class w/Rob & Sarah

LF warm-up

BB Complex Warm-up
power clean + hang power clean + squat clean
7 x 1*
*one complex on the minute, each minute, for 7 minutes at a moderate weight
155#

Squat Clean- 15 minutes
3 x 3*
*3 reps every 3 minutes
185#, 205#, 215#

5 x 5*
*5 reps on the minute AFAP
135#

Finisher
1,000m row
1,000m run

BIG class! Ran out of 45# BB...skipped the finisher to let someone else use my bar. Rob and Sarah- great job managing a BIG class...it's not easy!

12.16.11

DAY OFF!

12.15.11

mobility work- 10 minutes

Deadlift- Wendler 5's (working off 460# 1RPM)
65% x 5 @ 299#
75% x 5 @ 345#
85% x 5+ @ 391# (5 reps)

WOD
30x Muscle-ups for time

3:20

Need to take a solid day off...little aches and pains are a sign that my body wants some rest. Trying to make to Saturday so that I can just coach that day and not train...may revise the plan, take tomorrow off and then jump back on the horse on Saturday.

12.14.11

1.5 hour Acro Class

handstands- walking forward, backwards and sidewards
tumble track work

good class!

12.13.11

Active Rest Day- mobility and skill work

mobility- 15 minutes

HSPU- kipping
10 x 5*
*5 reps on the minute, each minute AFAP

DU work- light rope
4 x :30 sec for max reps, :30 sec rest in btw

Hollow Rocks
4 x :30 sec for max reps, :30 sec rest in btw

HSPU- strict
5 x 5*
*5 reps on the minute, each minute AFAP

Tabata DU- heavy rope

mobility work- 10 minutes

12.12.11

1pm LF class w/Chris

pre-class mobility work- 20 minutes

LF warm-up- 8 minutes

30x strict chin-ups

Strength
Hang Squat Snatch
7 x 2*
*2 reps every 2 minutes
135#, 140#, 145#, 150#, 155#, 160#, 165#

Finisher
AMRAP in 12mins
3x bar facing burpees
3x Hang Squat Snatch (75#)
6x bar facing burpees
6x Hang Squat Snatch (75#)
9x bar facing burpees
9x Hang Squat Snatch (75#)
etc...

18 + 21 bar facing burpees (147 reps total)

mobility work- 10 minutes

Done and done...day off tomorrow...body is tired!

12.11.11

9:30am LF class w/Sarah and Rob

ritch st jog

lalanne warm-up remix- 8 minutes

Finisher
"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

22:37 (includes rest)

Nice to move around and flush out the legs from DBB. Good programming today post DBB!

12.10.11

Death by Barbell Prelims

5 rounds for time @ 135#
15x deadlift
12x hpc
9x front squat
6x jerk

13:20

Nice job to everyone that participated! 8 weeks to find a way to get to 11:30...that's my goal.

12.8.11

1.5 hours acro sports class

moving a little better each class...progress!

12.7.11

missed acro class because of WORK...rescheduled for tomorrow

quick WOD at 6pm...

2011 CF Sectional WOD #1
10 minute AMRAP
30x DU
15x power snatch 75#

7 rounds + 36 reps (PR)

gotta get my acro class in tomorrow so I don't fall behind my crew

12.6.11

mobility work- 10 minutes

Strength- Front Squat
10 minutes to work up to a HEAVY single
285#

then...

5 x 2 minute intervals*, every 2 minutes complete the following...
10x front squat 135#
30x DU
*use the balance of the time remaining to rest

slowest round :51 seconds
fastest round :41 seconds

reverse hyper 3 x 10 110#

mobility- 10 minutes

Really focused on getting the 10x front squats done AFAP...:14 seconds was the fastest. Acro class tomorrow.

12.5.11

mobility work- 10 minutes

Double Tabata
HSPU
GHD Sit-up

Total- 112 (48 HSPU/64 GHD)

Conditioning Work:
Box Jumps 24" Games Standard
8x :30 sec AMRAP / :30 sec rest in btw
immediately followed by...
5x 400m run / :30 sec rest in btw

mobility work- 10 minutes