130131 Active Recovery

Row 5K in 21:30 (PR)

Compared to:
120301
22:08


V-Ups 3 x 15

130130 Shoulder Press

CFSB C1W2D4

Buy in:
5 min jump rope

Strength:
Shoulder press 3 x 5
warm: 45# x 15, 95# x 10, 105# x 5
work: 115-125-135

Metcon:
"JT"
21-15-9 of:
HSPU
Ring Dips (bar dips)
Push-ups
Time: 13:10

Started off with the intention of doing 12-9-7 HSPU scaled to lowering to aerobic step. Got to the round of 9 and did 1 and realized my shoulders were smoked. Scaled them back to knees on a bench and did 10. Thought that was too easy so I went back to the regular HSPU and did the next 4. For the final round did 9 with knees on the bench.

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

130128 Indoor ride

30 min cycling on the rollers.

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.