130129 Front Squats

CFSB C1W2D3

Buy in:
4 min jump rope
5 min DROMs
3 rounds of:
Pull-ups (9-7-5)
Push-ups (15-12-9)
45# OHS (15-12-9)

Strength:
Front Squat 3 x 5
135 x 7; 165 x 3; 175 x 5

Metcon:
3 rounds for time of:
50 Double-unders
25 Overhead Squats @ 95#
Time: 15:33

Tried to break up the squats into chunks of 10 after the first 15. Finished the last 2 rounds with 5. Rounds 2 & 3 of the DUs got the better of me. The middle of those rounds were hard to get into a groove.

Cash out:
Accumulate 1min in L-sit position (hands on dumbbells in tuck position)
:10 x 6

130127 Deadlift

CFSB C1W2D1

Buy in:
5 min Airdyne
5 min DROMs
3 rounds of:
GHD sit-ups (21-15-9)
Pull-ups (9-7-5)

Strength:
Deadlift 3 x 3
warm:
135 x 10, 185 x 5, 225 x 3
work:
255 x 3, 270 x 3, 285 x 3

high-rep set
205# x 17

Metcon:
3 rounds of: (scaled to 2 to keep it to 10 min)
5 min AMRAP
10 Goblet Squats @ 55#
20 DB swings (Russian style) @ 55#
Run 100m
Rest 2:00
Score:
Rd 1 = 2 rounds + 10 squats + 10 swings
Rd 2 = 2 rounds + 10 squats

130125 Back Squat

CFSB C1W1D5

Buy in:

3 min jump rope

5 min DROMs

3 rounds of:

6 pull-ups

10 bar dips

10 45# OHS

Strength:

Back Squat (high-bar) 3 x 5

warm: 45# x 10; 135# x 8

work: 185-205-215
Depth was legit (A2G) for all but the last rep.

Metcon:

10min AMRAP of:

15 75# power snatches

30 double unders

Score: 3 rounds + 15 power snatches + 8 DUs

Cash out:

L-sit practice

Accumulate 1:00 total time in position (progression: knees tucked)

6 x :10

L-sits are one of those things I truly suck at. Now making a concerted effort to improve this.

130123 Shoulder Press

CFSB C1W1D4

Buy in:
3.5 min jump rope
5 min DROMs

Strength:
Shoulder Press 3 x 5
warm: 45# x 10, 95# x 8
work: 105-120-130

Metcon:
"Jack"
20:00 AMRAP of:
10 push presses, 115#/85#
10 kettlebell swings, 24 kg/16 kg (50# DB)
10 box jumps, 20” (bench)
Score: 8 rounds + 10 push press + 9 DB swings
Less rounds but weight was Rx'd and movements unbroken. But there were a few occasions in between of hands on knees and staring at the floor.

Compared to:
110101
80# Push press
35# DB
20” box 
Score: 11 rounds + 10 PP WOD unbroken

101001
80# Push press
35# DB
17” box
Score: 9 rounds + 10 PP + 9 DB swings

Cash out:
3 x 10 Knees to elbows (strict)
5 min stationary bike

*The BrandX metcons blend very well with CFSB.

130122 Front Squats

CFSB C1W1D3

Buy in:
5 min jump rope
12 shoulder pass throughs
3 rounds of:
12 squats
6 chin ups
15 push ups

Strength:
Front squats 3 x 5
135-155-165

Metcon:
"Nancy"
5 rounds for time of:
400m run (treadmill)
95# Overhead squat x 15
Time: 18:38

Compared to:
120319
19:19

110827
17:30 (3 rounds)

110617
19:54 (scaled to 75#)

Cash out:
1a) 95# x 15 x 2 Good mornings
1b) 20 x 2 Sit ups (angled bench)

Nancy was unbroken until the very last rep of OHS. Bar got loose out front and couldn't recover.

130121 Snatch Technique

CFSB C1W1D2

Following the program from the CFJ and started on deadlift day.

Buy in:

5 min foam roll

2 min jump rope

shoulder mob

BB Gymnastics:
Snatch Tech work
Using 75# BB for perfect technique
3 x 5 from the hip
3 x 5 from mid-thigh
3 x 4 from below knee
1 x 3 from below knee

Metcon:
3:00 AMRAP Burpees to a 6" target
Rest 1:00
Repeat
Score: Rd1=39, Rd2=33

130119 Deadlifts

CFSB C1W1D1

Buy in:
5 min Airdyne
5 min DROMs

Strength:
Deadlift 3 x 3
245-260-275

Hi-rep set
205# x 15

Metcon:
3 rds
15 box jumps
20 toes to bar
25 sit ups
Time: 11:42

Cash out:
max strict chin ups = 8

Switching back to CFSB for a few cycles to focus on strength.