Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
Mikko Salo 21:59, Kristan Clever 27:15 (185lb dead, 24” box, 16lb ball, 120lb bench, 100lb clean), Peter Egyed 28:28, Rebecca Voigt 30:20 (185lb dead, 24” box, 16lb ball, 120lb bench, 100lb clean). Post time to comments.
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
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In hindsight maybe should not have done the pullups in the warmup. Though for some reason the sit-ups were the excercise that seemed to slow me down the most.
Strict Pullups 3 x max reps(3 mins rest between sets)
12,10,9=31 reps
DWOD
10 rounds for time of:
3 Deadlifts,315lbs
5 Clapping pushups
7 Ghd situps(subbed incline situps)
Time=9.40
I haven’t done strict pullups in ages! I always do pullups using a grip with my hands supinated. CFFB programs both types(supinated and pronated) so I gotta get used to em. The metcon went really well for me today. The deadlifts were heavy but I got rounds 1 and 2 unbroken and after that in singles with only a short stance and grip reset inbetween reps. I don’t have bumper plates or padded flooring so all my deadlifts are done dead stop style, no bouncing or dropping. This costs me time and energy im sure but in competing with myself it works just fine! Overall a great workout and im loving the CFFB program!
8x2 snatch\
135#
f-s-s-f-s-s-f-s failure mainly due to form
1/2 ADAMBROWN (only one round) 27:27 yesterday’s heavy squat and today’s strenght workout were really weakening my deadlift (as well as the fact that I was using a curl bar for the deadlift)
CFSB - Cycle 1 - Day 3 - OFF
Ahh in need of a good rest day!
Legs and posterior chain totally smoked from lots of deadlifting and squatting!
Going to be doing lots of stretching, foam rolling/SMR today…..
even more deadlifting in the metcon tomorrow!
My metcon for tomorrow is supposed to be 20 mins or less and don’t think i will get this in under 20 mins even with a scale, but as its a hero WOD i may just do the whole WOD even if it takes longer than 20 mins
Strict Pullups 3 x max reps(3 mins rest between sets)
12,10,9=31 reps
DWOD
10 rounds for time of:
3 Deadlifts,315lbs
5 Clapping pushups
7 Ghd situps(subbed incline situps)
Time=9.40
I haven’t done strict pullups in ages! I always do pullups using a grip with my hands supinated. CFFB programs both types(supinated and pronated) so I gotta get used to em. The metcon went really well for me today. The deadlifts were heavy but I got rounds 1 and 2 unbroken and after that in singles with only a short stance and grip reset inbetween reps. I don’t have bumper plates or padded flooring so all my deadlifts are done dead stop style, no bouncing or dropping. This costs me time and energy im sure but in competing with myself it works just fine! Overall a great workout and im loving the CFFB program!
great job on that WOD man! That looks pretty intense with 10 rounds of heavy deadlifts… may have to use that for one of my metcons
WOD, Pack Scaling:
2R FT:
65# Deadlifts x 24
20” Box Jumps x 24
12# Wall Ball Shots x 24
Push-Ups x 24 (subbed for Bench Press because of gym set-up)
20” Box Jumps x 24
12# Wall Ball Shots x 24
45# Cleans x 24
= 19:20
My hams and glutes were still toast from the WOD two days ago so my time was definitely slower then I wanted. I’m currently moving, and walking, like a penguin - but loving every second of it!
Ground to Overhead/ 200m shuttle run
8/10/10
I ended up doing 3 rounds for time of
105# ground to overhead 6 reps
200m shuttle run (50m and back 2x)
5:50
With my current setup, I either had to mess up my weight and reps from the scaled WOD (I usually am somewhere between pack and porch) or screw up the running parameters. Since it’s rare to see a shuttle run, I decided to keep that part of the WOD untouched.
My transition from where I was lifting to where I was running definitely hurt my time.
