Tuesday, January 31, 2012

120131 Thrusters, Knees-to-Elbows

CFSB C4 w4d1

Buy in:

5min row
3 rounds of:
OHS #45 x 10
10 bar dips

Strength:
Back squat 3 x 5
warm
155 x 8; 185 x 5
work
190-205-225

Metcon:
5 rounds for time:
5 #135 Thruster
10 Knees-to-Elbows
Time: 8:09

Feel like I'm coming down with something. Everything felt heavy.

Monday, January 30, 2012

120129 Clean & Jerks, Muscle-ups

CFSB C4 w3d4

Buy in:
Foam rolling
Hip and shoulder mob
Burgener warm-up
2 rounds of:
15 air squats
15 push-ups

RRPuP Step 14:
Off (tendonitis)

Strength:
Shoulder Press 3 x 3
warm
85 x 8; 95 x 6
work
110-115-125

Hi-rep set
#95 x 19

Metcon:
For time:
5-4-3-2-1 of
Clean & Jerk @ BW (*75%=155)
Muscle-ups (blue band assisted)
Time: 8:00

Cash out:
Static handstand holds

*next time shoot for 165

Saturday, January 28, 2012

120128 2mi Run

CFSB C4 w3d3

Buy in:
5 min jump rope
3 rounds of:
20 air squats
20 sit-ups

RRPuP Step 14:
Off (tendonitis)

Strength:
Front Squat 3 x 3
warm
105 x 8; 115 x 6
work
140-150-160

Hi-rep Back Squats
15-12-9 @ #155

Metcon:
2 mi. run
Time: 16:30

Friday, January 27, 2012

120127 DB Swings, Ring Push-ups, Overhead Squats

Buy in:
5 min jump rope
5 rounds of:
5 #45 overhead squats
8 bar dips

RRPuP Step 14:
8-6-5-5-4

Metcon:
AMRAP in 10 min
7 #70 DB swings
7 Ring Push-ups
7 #95 Overhead Squats
Score: 5 rounds

Wednesday, January 25, 2012

120125 Freddy's Revenge

Buy in:
5 min jump rope
hip and shoulder mob
3 rounds of:
#65 good mornings x 10
10 Bar Dips

RRPuP Step 14:
8-6-5-5-4

Strength:
Deadlift 3 x 3
warm
185 x 8, 205 x 5
work
235-255-305

hi rep set
#225 x 12-9-6

Metcon:
Freddy's Revenge
5 rounds for time of:
#185 Overhead any way (#140 Push press; added %30+ to my current 5RM shoulder press)
10 Burpees
Time: 8:20

Cash out:
sit-ups 20-10-10

Tuesday, January 24, 2012

120124 Front Squats, Chest to Bar Pull-ups

Buy in:
5 min jump rope
shoulder mob
Back squat #45 x 10 x 2

RRPuP Step 14:
8-6-5-5-4

Strength:
Back Squat 3 x 3
warm
155 x 8, 185 x 6
work
215-235-250

Metcon:
7 rounds of: (scaled to 5)
7 #165 Front Squats (scaled to #135)
7 C2B Pull-ups (scaled with blue band because of tendonitis)
Time: 4:48

Scaled this properly, but damn my quads were hurting after.

Sunday, January 22, 2012

120122 Elizabeth

Buy in:
5 min jump rope
#45 x 10 x 2 push press

RRPuP Step 13:
7-6-5-4-4

Strength:
Shoulder Press 3 x 3
warm
#75 x 8, #95 x 5
work
105-110-120

High rep set
#95 x 18

Metcon:
Elizabeth
21-15-9 for time of:
#135 Squat Clean (scaled to 12-9-6)
Ring dips (blue band assisted)
Time: 8:00

Compared to 110629
12-9-6
#135 Squat Clean
Bar dips
Time: 6:00


Legs sore from yesterday's squat work.

120121 Front Squats

Buy in:
5 min jump rope
3 rounds of:
10 #45 front squats
6 ring dips

RRPuP Step 13:
7-6-5-4-4

Strength:
Front Squat 3 x 3
warm
#95 x 7, #115 x 5
work
135-145-155

HR Back Squats
#115 x 12-9-6

Metcon:
Off

Skill:
Split snatch 5 x 1
55-65-75-85-95

120120 Tire push, Box jumps, DB Thrusters

Buy in:
5 min jump rope
4 x 9 bar dips

RRPuP:
Off (elbow tendonitis)

Strength:
Off

Metcon:
100m tire push
21 19" box jumps
21 25# DB Thrusters
100m tire push
15 19" box jumps
15 25# DB Thrusters
100m tire push
9 19" box jumps
9 25# DB Thrusters
100m tire push
Time: 10:30

Wednesday, January 18, 2012

120118 Box Jumps & Power Cleans

CFSB C4w2d2

Buy in:
5min jump rope
light stretching
5 rounds of:
#65 x 7 Good Mornings
7 Bar Dips

RRPuP Step 13 (done with towel):
7-6-5-4-4

Strength:
Deadlift 3 x 3
warm
185 x 8, 205 x 5
work
230-250-300

HR set
#225 x 18

Metcon:
5 rounds of:
10 20" box jumps
5 75%BW (155) Power Cleans
Time: 6:22

Tuesday, January 17, 2012

120117 DB Thrusters, Toes-to-bar

CFSB C4 w2d1

Buy in:
5 min jump rope
3 rounds of:
10 #45 Overhead Squats
11 Bar Dips

Strength:
Back Squat 3 x 3
warm
155 x 7, 185 x 5
work
210-230-245

Metcon:
5 rounds for time of:
12 #20 Wall ball (subbed DB thrusters, no med ball @ work)
12 Toes-to-bar
Time: 8:57

Monday, January 16, 2012

120115 Incline Bench Press, Ring Dips, Wall Ball

CFSB C4 reset 75% of 1RM(150)

Buy in:

5 min jump rope
2 rounds of:
10 #45 overhead squats
10 #45 shoulder press

RRPuP Step 13:
7-6-5-4-4

Strength:
Shoulder Press 3 x 3
warm
45 x 10, 95 x 7
work
100-105-115

HR set
#95 x 18

Metcon:
15-12-9 of:
#135 Incline Bench Press
Ring Dips
#20 Wall Ball
Time: 12:35

120114 Power Clean, Run 400M

CFSB C4 reset @75% 1RM(195)

Buy in:
5min jump rope
Hip and shoulder mob

RRPuP Step 13:
7-6-5-4-4

Strength:
Front Squat 3 x 3
warm
95 x 7, 115 x 5
work
130-140-150

HR back squats
#155 x 20

Metcon:
AMRAP in 10min of:
5 #135 Power Cleans
Run 400M
Score: 3 rounds + 5 Power Cleans + 60M

120113 Filthy Fifty

Buy in:
5 min jump rope
3 rounds of:
10 overhead squats
8 ring dips

RRPuP Step 13:
7-6-5-4-4

Strength:
Off

Metcon:
For time:
35 Box jump, 18-20 inch box (24")
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions (good mornings)
35 Wall ball shots, 20 pound ball
35 Burpees
35 Double unders
Time: 17:49

Compared to 101210
35 Box jump, 18 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions (good mornings)
35 Wall ball shots, 14 pound ball
35 Burpees
35 Double unders

Time: 17:09

Wednesday, January 11, 2012

120111 Deadlifts, Push-ups

CFSB C4 w1d2.
Reset weight to 85% of current 1RM(345)

Buy in:
5 min jump rope
4 rounds of:
8 #45 good mornings
8 bar dips

RRPuP Step 13:
7-6-5-4-4

Strength:
Deadlift 3-3-3
warm
185 x 8, 205 x 5
work
225 x 3, 245 x 3, 295 x 3

Metcon:
7 rounds for time of:
10 #155 Deadlifts
15 Push-ups
Time: 9:13

Compared to 110702
5 rounds for time of:
15 #135 Deadlifts
15 push-ups
Time: 12:10


Skill:
Handstand holds
:46, :37, :37

Used the metcon in place of the high-rep set.

Tuesday, January 10, 2012

120110 Nate

CFSB C4 w1d1. Reset

Buy in:
5min jump rope
hip mob
3 rounds of:
#45 OHS x 10
10 bar dips

RRPuP Step 13:
7-6-5-4-4

Strength:
Back Squat 3-3-3
warm
135 x 7, 185 x 5
work
205-225-240

Metcon:
Nate (scaled)
AMRAP in 10min of:
2 seated muscle-ups
8 bridged push-ups
8 #70 DB swings
Score: 6 rounds + 1 MU

Skill:
Power Snatch
95 x 3, 105 x 3, 115 x 3
Snatch Pulls
205 x 3 x 3

Form was a bit sketchy last week so I'm resetting everything based on 65% and 75% of my 1RM. Form was definitely better today. Depth of squats was very good.

Monday, January 9, 2012

120109 Tough Mudder Training Run

CFSB C4w1d6

Buy in:

None

Strength:
Shoulder Press 3-3-3
warm
45 x 10, 65 x 5
work
85-95-115

HR shoulder press
95# x 16

RRPuP Step 12:
7-5-4-4-4

Conditioning:
Tough Mudder team session
7mi trail run
100 push-ups
10 burpees
2 x :30 handstand holds
100m bear crawl
100m crab crawl

Saturday, January 7, 2012

120107 Cleans, sit-ups

CFSB C4 w1d5

Buy in:
5 min jump rope
shoulder mob

RRPuP Step 12:
7-5-4-4-4

Strength:
Front Squat 10-7-5-3-3-1-1
75-115-135-155-165-185-195

HR Back Squats
#155 x 17

Metcon:
Cleans & Sit-ups
21-15-9
#115 Power Cleans
Sit-ups
Time: 5:52

Compared to 111222
12-9-6 @ #135
Time: 4:50

Friday, January 6, 2012

120106 Kelly

CFSB C4 w1d4

Buy in:
foam rolling
2 min jump rope

RRPuP Step 12:
7-5-4-4-4

Strength:
Off

Metcon:
Kelly
(Pack)3 rounds for time of:
Run 400 m
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Time: 21:55

Compared to 110220
Five rounds for time of:
Run 400 meters
30 Box jump, 21.5 inch box
30 Wall ball shots, 12 pound ball
Time: 27:55


Horrible. Lower back was tight and giving me problems. Box jumps were slow and wall balls were broken into chunks of 10.

Wednesday, January 4, 2012

120104 1/2 Cindy

CFSB C4 w1d2

Buy in:

5 min jump rope
Burgener warm-up

RRPuP Step 12:
7-5-4-4-4

Strength:
Deadlift 3 x 3
warm
135(5)-175(5)-210(5)
work
280-310-340(PR)

Hi-rep work
DL #225 x 15(PR)

Metcon:
1/2 Cindy
AMRAP in 10min of:
5 pull-ups
10 push-ups
15 squats
Score: 8 rounds + 5 pull-ups
Compared to 111009: 8 rounds + 5 pull-ups

Skill:
OHS 3 x 5
95-105-115(4)
Failed on last rep

Feels great to be doing unassisted pull-ups during the WODs. Cindy was a push but considering a +20 PR on the 3RM DL and +30 on the hi-rep set I'll take it.

Tuesday, January 3, 2012

120103 Fran

CFSB C4 w1d1

Buy in:

5 min jump rope
2 rounds of:
10 air squats
15 sit-ups
10 bar dips

RRPuP Step 12:
7-5-4-4-4

Strength:
Back squat 5's
140-160-185-210(3)-225(3)-250(PR)

Metcon:
Fran
21-15-9 #75 Thruster
12-9-6 Pull-ups
Time: 5:48

Slower by 22 seconds but my pull-ups were unassisted this time (scaled however).

120101 Bench Press

1RM test

Buy in:

800m run

RRPuP Step 12:
7-5-4-4-4

Strength:
Bench Press 5-3-3-1-1-1-1
135(10)-155(5)-175-185-195-205-215(PR!)-220(f)

Accessory work:
Incline DB Press #50 x 2 x 15
Tricep Pressdowns w/ green band 2 x 10

Metcon:
Off

111231 Deadlift

1RM test

Buy in:

5min jump rope

RRPuP Step 12:
7-5-4-4-4

Strength:
345 x 1

Metcon:
5 rounds for time of:
5 #205 Deadlift
100m tire drag
Time: 14:51

Got #345. Attempted #365 and barely moved the bar. Scaled it down to #355 and couldn't move it at all.

Very disappointing day. That's a #15 decrease from the last time I tested my 1RM. Looks like I need to switch back to the CFSB program. I was getting consistently stronger, but then again it was extremely hard--harder than 5/3/1.