120226 Burpees, KB Snatch, V-ups

CFSB C4 w7d4

Buy in:
5 min jump rope

Strength:
Shoulder Press 3 x 5
warm
#55 x 5; #85 x 2; #90 x 1; #105 x 1; #115 x 1; #120 x 1; #125 x 1
work
120-120-120

Hi-rep set
#95 x 10-7-5

Metcon:
For time, 21-15-9 of:
Burpees
#20 KB Snatch (ea arm)
V-ups
Time: 10:46

120225 CF Games Open 12.1

CFSB C4 w7d3

Buy in:
5 min jump rope

Strength:
Front Squat 3 x 5
warm
#70 x 5; #110 x 2; #115 x 1; #135 x 1; #150 x 1; #165 x 1
work
155-155-155

Hi-rep back squat set
#165 x 12-9-6

Metcon:
7min AMRAP Burpees
Score: 70

120224 Griff

Buy in:
5 min jump rope

Metcon:
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Time: 14:05 (did not record individual splits)

120221 1/2 Angie

CFSB C4 w7d2

Buy in:
5 min jump rope
3 rounds of:
15 #45 Good mornings
10 Push-ups

Strength:
Deadlift 3 x 5
warm
135 x 8; 185 x 5;
work
240-260-270-275

hi-rep set
#235 x 12

Metcon:
Angie (1/2)
50 pull-ups (blue band)
50 push-ups
50 sit-ups
50 squats
Time: 11: 35

120221 Manmakers, Weighted Sit-ups

CFSB C4 w7d1

Buy in:
5 min jump rope
3 rounds of:
10 bar dips
10 #65 OHS

Strength:
Back Squat 3 x 5
warm
105 x 5; 170 x 2; 180 x 1; 205 x 1; 215 x 1; 240 x 1; 250 x 1
work
240-240

Only 2 sets today. The 3 straight sets from last week were tough to recover from.

Metcon:
For time
15-12-9 of
#20 DB Manmakers
#25 Sit-up
Time: 9:59

Cash out:
20 #20 Lunges
Inline DB Press 40 x 10; 50 x 8; 60 x 6
20 #20 Bulgarian Split Squats

120219 Deadlifts, Power Cleans, Push Jerks

CFSB C4 w6d5

Buy in:
5 min jump rope
#45 3 x 15 behind the neck presses
#45 3 x 15 good mornings

Strength:
Shoulder press 3 x 5
warm
85 x 8; 95 x 5
work
100-110-115

hi-rep press
#95 x 19

Metcon:
5 rounds for time of:
7 Deadlifts 135 lbs
5 Power Cleans 135 lbs
3 Push Jerks 135 lbs
Post total time.
Time: 10:09

120218 Front Squats

CFSB C4 w6d4

Buy in:
5 min jump rope

Strength:
Front Squat 3 x 5
warm
85 x 8; 95 x 5; 130 x 3; 140 x 2
work
150-150-150

hi-rep back squat
#165 x 10-7-5

Metcon:
off

Skill:
3 x 10 ring push-ups
Squat Clean 5-3-3-1-1-1
115-125-135-145-155-165

120217 Rope Climbs, Wall Balls, Kettlebell Swings, Double Unders

Buy in:
foam rolling
5 min jump rope
10 overhead squat (#45 plate)

Metcon:
Seven rounds for time of: (scaled to 5)
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Dumbbell swings, #55
20 Double-unders
Post total time.
Time: 17:42

120215 Burpees, Jumping lunges, Double-unders, Shuttle sprint

CFSB C4 w6d2

Buy in:
5 min jump rope
Pull-ups x 5-5-5-4

Strength:
Deadlift 3 x 5
warm
135 x 8; 185 x 6
work
225-255-275

hi-rep set
225 x 21-15-9

Metcon:
5 rounds for time of:
10 Burpees
15 Jumping Alternating Lunges
20 Double-Unders (subbed tuck-jumps)
25yd shuttle run 5 x 5
Rest 90 sec
Time: 15:06

The hi-rep deadlifts were brutally hard. I think I saw Jesus Christ in my sweat puddle. Tried to reset on every rep (some were touch and go) focusing on setting my upper back but my lower back was still pretty fried at the end. Need to get a video check.

The metcon wasn't that bad. I only had to break during the lunges and the first set of tuck jumps. Figured I might as well do the tucks and keep moving instead of fumbling through the DU's.

120214 Squat Clean, Ring Dips

CFSB C4 w6d1

Buy in:
5 min jump rope
shoulder and hip mob
pull-ups 5-5-4-4

Strength:
Back Squat 3 x 5
warm
105 x 5; 165 x 2; 175 x 1; 200 x 1; 210 x 1; 235 x 1; 245 x 1
work
235-235-235

Metcon:
For time 15-12-9 of: (scaled 12-9-6)
#155 Squat Cleans (scaled #135)
Weighted Dips (scaled BW bar dips)
Time: 9:07

Wanted to have a go at sets across as opposed to ascending. Really like the intensity but I'll see how recovery goes.

120213 Active Rest

Run 2mi
Time: 20:00

120212 Erin

CFSB C4 w5d4

Buy in:
5 min jump rope
shoulder mob
ring dips 4 x 5

Strength:
Shoulder press 3 x 5
warm
45 x 10; 85 x 5
work
95-105-110

hi-rep set
95 x 19

Lateral DB raises
#25 x 3 x 5

Incline Bench Press (grip)
#135 x 10-7-5 (wide/med/nar)

Metcon:
Erin
Three rounds for time of:
35 pound Dumbbells split clean, 15 reps
21 Assisted Pull-ups (blue band)
Time: 11:08

120211 Squats

CFSB C4 w5d3

Buy in:
800m run
15 OHS w/ dowel
5 x 3 pull-ups (+ #25)

Strength:
Front Squat 3 x 5
warm
85 x 8; 95 x 6
work
125-135-145

Hi-rep back squats
165 x 20

Metcon:
Off

120210 Tire Work

Did this one with a small group from our Tough Mudder team.

4 rounds for time of:
100m tire push/pull/drag
15 #35 DB Swings
100m #35 DB Waiters Walk
15 Burpees

Then finish with one final 100m w/ tire

Time: 18:00

120208 Runs, Deadlifts

CFSB C4 w5d2

Buy in:
5 min jump rope
5 rounds of:
3 pull-ups (+ #15)
5 bar dips (+ #30)
then
15 #45 good mornings

Strength:
Deadlift 3 x 5
warm
135 x 15
work
230-250-265

Metcon:
5 rounds for time of:
400m run
21 #135 Deadlift
Time: 19:38 (walk from run to gym added approx :30 each round)

Skill:
Handstand holds 3 x :30

120208 Training Volume vs. Intensity

Some great research:
Training Volume vs. Intensity

Bottom line: limit higher intensity/low volume (3RM) to prolong strength increases. Also there is a strong correlation between increases in lean body mass (LBM) and strength.

120207 Rahoi

Buy in:
5 min jump rope
5 rounds of:
5 pull-ups
5 bar dips

Strength:
Back Squat 3 x 5
warm
#155 x 8; #175 x 6
work
195-210-230

Metcon:
Rahoi
AMRAP in 12 min of: (scaled to 10min)
24 inch Box Jump, 12 reps (scaled up to 30")
95 pound Thruster, 6 reps
6 Bar-facing burpees
Score: 4 rounds + 12 jumps + 6 thrusters

Elbow felt pretty good during pull-ups. Still a little hot.

120205 Push Press, Overhead Squat, Sit-ups

CFSB C4 w4d4

Buy in:
5 min jump rope
2 rounds of:
#20KB lateral raises x 5 (ea. arm)
#20KB Sotts press x 10 (ea. arm)
10 squat jumps

RRPuP:
Off (tendonitis)

Strength:
Shoulder Press 3 x 5
warm
#70 x 8; #80 x 6
work
90-100-105

Hi-rep set
#95 x 18

Metcon:
10min AMRAP of:
5 #115 Push Press
7 #115 Overhead Squats
15 Sit-ups
Score: 3 rounds + 5 PP + 6 OHS

Felt worn out today. Up too late watching UFC.

120204 Front Squats

CFSB C4 w4d3

Buy in:
5 min jump rope
2 rounds of:
10 overhead squats w/dowel


RRPuP:
Off (tendonitis)

Strength:
Front Squat 3 x 5
warm
#85 x 7; #95 x 6
work
120-13-140

Hi rep back squat
#155 x 21-15-9

Cash out:
15' rope climb x 3

120203 HSPUs, PUs, DB Swings, Sit-ups & Burpees

Buy in:
5 min jump rope

Strength:
Off

Metcon:
For time
20 HSPU (on bench)
30 Pull-ups
40 #50 DB swings
50 Sit-ups
60 Burpees
Time: 15:55

Cash out:
Overhead Squat #45 x 10
Snatch Balance #45 x 10
Hang Snatch #45 x 10

120201 Deadlifts

CFSB C4 w4d2

Buy in:
5 min jump rope
hip mob

RRPuP:
Off (tendonitis)

Strength:
Deadlift 3 x 5
warm
115 x 5; 185 x 8; 205 x 5
work
225-245-260

Hi-rep set
225 x 15-12-9

Metcon:
Off

Still feeling sick. Just wanted to get my reps in and get out. Hi-rep deadlifts were a grind.