5/22/12 cfo

strength:

5 x 5 backsquat

#225

wod:

4 rounds:
15 knees to elbows
15 kb swings
200m run

12:33


I much rather prefer toes to bars than knees to elbows. Today was just a flat day.

5/16/12 cfo


strength:

5x1 heavy snatches

#155


wod:


4 minute AMRAP:
5 Deadlifts @ 315#
5 Muscle-ups

Rest 1 minute

4 minute AMRAP:
10 wall balls @ 20#
10 toes-to-bar

Rest 1 minute

4 minute AMRAP:
15 box jumps 24’
15 pull ups

134 reps

5/14/12 cfo


strength:

work up to heavy 3rep OHS

135, 165, 185, 195


wod:


4 rounds:
Max reps of muscle-ups in 1 min
Rest 30 sec
Max reps of thrusters in 1 min @ 135#
Rest 30 sec

* Scored by total reps


45 total reps

5/9/12 cfo


strength:

5 x 3 deadlifts

#305

skill:

5 x 2 muscle ups
focusing on correct ring dip form on the top

wod:

400m run

3rounds:
10 ohs #95
15 k2elbows

400m run

10:00

5/8/12 cfo

strength:

3RM bench press

#245


wod:

15min AMRAP

3 strict pullups
3 strict press @ 135

15 rounds +1

5/1/12 cfo


strength:

2 x 5 Bench Press

#225


wod:

4 rounds:

200m run
Max # pullups
each round is 2 minutes long

75 pullups

4/30/12 cfo


strength:

5 x 2 Front Squats

#215


wod:

3 rounds:

400m run
10 thrusters @ 135
10 front squats @ 135

16:47

4/27/12 cfo

strength:

work up to single heavy clean & jerks

5x135, 3x155, 2x185, 205, 215

wod:

10min AMRAP:

5 x Clean & Jerk @ 135
10 x Backsquats @ 135
10 x Clapping pushups

4 rounds + 4

The limiting factor in my clean & jerks is defintely my clean. I am not aggressive enough on my second pull. We are going to be having oly sessions with a new oly coach soon that supposedly works wonders on the lifts. Cant wait!

4/25/12 cfo


strength:

5 x 2 Snatches #145


wod:


Max Rounds Plus Reps in 5 Minutes:
12 Toes-to-Bar
3 DB Snatches Each Arm @ 85#

Rest 2 Minutes

Max Rounds Plus Reps in 5 Minutes:
12 Toes-to-Bar
50 Double-Unders


score was 161. Dude, 85# single arm DB snatches is fcking heavy. Really need to use the hips to get that db high enough to drop under it. Oh, and my left arm is surely weaker than my right. Had 1 perfect snatch last night. It was like I magically floated under the bar and all of a sudden the weight was overhead. It was a result of a solid setup, slow pull off the floor & complete & full extension at the hip before pulling underneath. It is one thing to always talk about doing all of those things, but when you get to feel the correct mechanics in motion...

4/23/12 cfo


strength:

5 x 5 back squats @ 225



wod:

3 Rounds:
200m run
5 muscle ups
10 thrusters @ 135

13:28

4/18/12 cfo

strength:

Clean 5 x 1 (Heavy Singles, not a PR attempt)

185, 195, 215, 215, 215, 225 (f)


wod:

4 Rounds, 3 Minutes Each:
Run 400m
12 Burpees
Max Push Presses @ 135#

Rest 90 Seconds Between Rounds
Score is total Push presses

push press = 17


I am not a fan of the run/burpee buy-in combo.

4/16/12 cfo


strength:

3x3 Front squat @ 215


wod:

21-15-9

deadlift @ 185
box jumps 24"

4:45


Felt like complete crap after taking a week off. I could have pushed harder and faster but my mind wasnt in the game. Need to start consistently working on my goats.

4/4/12 cfo


strength:

work on quality snatch form

5 x 3 @ 135


wod:

3 Rounds:
50 Double Unders
15 burpees
12 chest 2 bar pullups
9 OHS @ 115

this workout crushed my will to live. i need to work on DUs & learn butterfly C2B. However, I did have a small breakthrough on snatch form. It seems that if I slow down the first pull, I dont collapse the chest and maintain more integrity through the move.

4/2/12 cfo


strength:

3 rep back squats

45, 135, 185, 215, 225, 245, 255, 255, 255


wod:

nate:

20min AMRAP:
2 muscle ups
4 handstandpushups
8 kb swings (2 pood)

9 rounds + 1 muscle up

3/28/12 cfo

strength:

work on proper form for heavier snatches

75, 95, 115, 135, 145, 155


wod:

cindy:

20min AMRAP

5 pullups
10 pushups
15 airsquats

16 rounds + 8


as always, pushups were the limiting factor in this workout.