7.27.10

WOD
"Volkswagen"
21-15-9
Bench Press (BW- 185#)
Pull-ups

5:35

Rest 5 minutes

WOD
5 rounds for time of...
3x muscle ups
6x HSPU
9x GHD sit-ups

8:04

Muscle ups and HSPU kind of suck after the bench work.

7.25.10

6.5 mile run
stretching
150 hollow rocks
handstand practice

7.24.10

Power Snatch
5x5
135#

really working on better technique

Finisher
21-18-15-12-9-6-3
Power Snatch 75#
Burpee-to-Box Jump 24"

14 and change?

150 hollow rocks
handstand practice
stretching

7.23.10

Dynamic Stretching

WOD- Running Air Force
One mile run
20 Thrusters (95# all BB work)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
*4 burpees at the start of each minute
One mile run

20:45

6:30- 1st mile, rested :30 sec until the 7 minute mark so I could start on an even minute for the burpees
5:43- Air Force time (PR by :45 sec- everything unbroken except for the last set of front squats- 10 and 10)
8:02- 2nd mile...GASSED after the WOD!

Tabata Hollow Rocks/Toes-to-Bar

Stretching

7.21.10

RX Checklist

29 of 30 tasks completed

Failed the on :15 second free handstand hold- :13 seconds

Need to really work on handstands and pistols. Passed the pistol test but I want to be able to rip through this movement with ease...practice, practice, practice glute firing drills! Ty, help a brother out!?

Good crew and a great effort by all tonight.

7.20.10

REST

150x hollow rocks
59-21-23-26-21 (:30 sec rest in btw)

handstand practice

stretching

7.19.10

Pistol Practice

Dynamic Stretching

5 mile run

Stretching

7.18.10

CF Games- Work-out #1

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

5:48

Pistol Work
50x right, 50x left...used a band to help with the movement, trying to stay on my heels

Ring HSPU work...3 in a row is the most I could do...need to practice!

Handstand work...made it to 14 seconds on two attempts

7.17.10

5 mile run

stretching

7.16.10

Dynamic Stretching

Power Clean- work up to one rep max
245# max

Failed at 255#? I can get 255# from the hang but not from the floor...need to work on technique!

Southwest Regional WOD
5 rounds for time...
5x MU
10x Power Clean 135#
200m run

10:25

100x hollow rocks

Feeling overtrained...took yesterday off and my body should feel fresh? Not the case. I am going to re-evaluate how I feel tomorrow and decide if I need to shut it down for a few days.

7.14.10

Dynamic Stretching

Deadlift Pyramid
warm-up sets- 225#x5, 275#x5
315#x5
365#x5
405#x3 (looking for 5x reps next week)
365#x5
315#x5

3rd week back on the deadlifts...making some progress but not as fast as I want to...back on it next week.

Finisher- "JT"
21-15-9
HSPU
Ring Dips
Push-ups

12:30

12x straight HSPU to start was NOT a good idea...did not apply strategy to this one today and regretted it. Shoulders are still smoked from all the push press yesterday. Lesson learned!

7.13.10

21-15-9
Double-unders
K2E

DU's kill my knees!

Push Press
5x5
135#x5
155#x5
175#x5
185#x5
205#x5

Finisher
3 rounds for time...
400m run
25x push press 135#
15x burpees

13:31

GHD sit-ups
9 per round

Stretching

Knees are throbbing after the double-unders...was making progress...took a step back today.

7.12.10

REST

7.11.10

SEALFIT.com WOD- "The FREAK"

Fran
21-15-9
Thrusters 95#
Pull-ups

One Mile Run

GRACE
30x C&J 135#

2000m Row

24:42

3:17- Fran, 8:30 mile, 3:15 Grace, 8 minute row, the rest was transition between movements/exercises

90% effort all the way thru...tried to keep a consistent breathing pattern and not stop. First real time doing GRACE...went 30 straight reps with a slight pause in between reps as to avoid getting to winded...one rep every 6 sec.

Running and rowing after each WOD was sneaky difficult...going to continue to train this way and see if I can increase my tolerance for things that SUCK!

Glad I was turned onto this site...I had explored this site a couple of weeks ago when posted on the CF mainsite and then Manza sent me the "YOSEMITE" WOD Friday and it reminded me that it was time to step my game up...thanks brother!

CONVICT is next on my hit list!

7.10.10

5 mile run

7.9.10

Part One:

Deadlift/MU Strength Training
3x Deadlifts immediately followed by 3x strict MU- 2:30 rest in BTW

225# x 3
275# x 3
315# x 3
345# x 3
365# x 3
385# x 3

Stopped at 385#...posterior chain is wrecked from the snatch work yesterday...guess there is a lot to said for that 1st pull?

Part Two tonight after work- 5 mile run

7.8.10

Power Snatch work
95# x 3
115# x 3
135# x 3
155# x 3
165# x 2
175# x 1
175# x 1
135# x 3 x 3 (technique work)

Finisher- "Randy"
75x Power Snatches 75#

around 4 minutes?

Ripped the skin off my thumb by rep 30 (1:20)...quickly taped up and got back on it...took me around 2:30 to finish the last 45 reps...gonna try this one again next week and make sure I tape up prior to starting the clock

GHD sit-ups- 9 reps per round

Handstand practice- 10 minutes total
:08 sec longest freestand hold

7.7.10

650m Jog

Double Tabata: Hollow Rocks/Box Jumps(24')
Hollow Rock avg- 16 (low 14, high 17)
Box Jump avg- 15 (low 13, high 16)

HS max hold- 1:46

HSPU 5x5

WOD:

"Annie are you OK?"
For Time: 21-15-9
Row(calories)
Thrusters(75#)
Sumo DeadLift High Pull (75#)
Burpees
MedBall Cleans(20#)
WallBall Shots(20#)

15:47 (or :52? just under 16m)

Tough little WOD...sneaks up on you real quick!