CFSB/CFFB Hybrid Day 5

CFSB
Shoulder Press
3x5

185x5, 195x5, 195x5, 200x5, 200x5

12=>20 Reps

155x16

CFFB in season SWOD:

Bench Press 4x8 @ 80% of 1 RM (3-5 mins rest)
  315x8 *  I should have gone a little heavier but wanted to be safe over sorry…felt strong!
Strict Chin Ups 3 x max reps (1 min rest)
  24,20,18
Ring Dips 3 x max reps ( 1 min rest)
  37, 33, 28

Off-Season DWOD:

On the Minute

Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes.

Power Clean weight: 255lbs. *Could have gone heavier…but I wasn’t going to chance any heavier weight coming back on my leg today..I kinda did this with my hurt leg kicked back a couple of inches(Can you say awkward movement?)

This was a bear of a train for me today….seemed really long…I am happy I grew a sack and trained today..I kept putting it off after the DR visit…feel much better now that I did…Great way to finish a great week of training with Ambiozione…thanks brother!

FINALLY back to WODing.

We bought a house so for the past month my WODs involved packing, unpacking, moving and cleaning.

There is still tons to do around - but I’ll be XFitting a few times a week at minimum.  Glad to be back!

400 meter Walking lunge

I did:  Puppies
200 M - estimated distance at 200 walking lunges (probably slightly overshot - better than not doing enough!)

9:98 even (timed sets of 50 at:  2:19 - 2:27 - 2:38 - 2:35)

Last time puppies was 150 m and I did 150 lunges in 8 minutes

9am at Brand X:

Buy in:
Speed Deads
70% of 1 RM
7 x 70% x 3

WOD:
Time Trials
8 x 100 M

Big Dawgs
Between 21 and 23 seconds

Pack
Between 24 and 26 seconds

Puppies
Between 30 and 35 seconds

Rest is walk back to start

Cash out:
1:00 L-sits
Max set dips

$in-walk to gym 1/4 mile, 1/2 mile run, stretching OHS 2x10

WEDNESDAY 100825

“Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes (did sub 3-1 assisted pullups/bench dips)
14x11=154

$out- Handstand practice, did my first 1 arm handstand with feet on wall held for like 4 sec.  walk back to condo 1/4 mile

100826

Pack:
For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups

Time: 11:57

HSPUs were head to floor.

pullups 15-6, 8-7, 9
hspus 7-7-5-2, 5-3-1-1-1-1-1-1-1, 3-1-1-1-1-1-1

I need more HSPU practice.

O-lifts: Snatch up to 60kgx2 and 62.5kgx1
O Squat up to 50kgx5 (Never really done these before felt super awkward!)

Warmup
Isabel
25kg snatchx30 3:28

WOD
Cindy Rx`d
9 rounds 5 pullups and 7 pushups

Definitely happy to actually do some benchmark WoDs! Only just started doing crossfit! Isabel was really fun but I should have gone heavier I just kinda muscle snatched them! :p

WOD
3 rounds
10 squat cleans (135#)
20 push ups
run 400 m

Time = 16:02

CFWU X 3

Pack
21-15-9
Dead hang pullups
HSPU progressions (feet on oly bar at chest height)

11:27

All pullups were strict dead hangs.  Need to work on getting more vertical on the HSPU progressions.

Cash out:

Cleans 5-5-5-5
95# - 115# - 125# - 115#

Just like snatches for my cash out yesterday, focused on improving form and receiving the bar in a full squat vice the power position.

@BrandX with GD, BigD, and LD!

Warm-up
stretching
Jami’s shoulder stretches and drills
Jami’s hip mobility stretch

CFSB ME Work, Cycle13 week2 RE-ramping
Deadlift off 3inch platform
[2x 3@135#;3@175;3@225;1@275 warm-up]
With 275 (70% 1RM) + 50# chains…
7x 3reps (speed work)

15min rest, then…

WOD (from BrandX 8/26/2010)
10-8-6-4-2reps of power cleans, 155#
30-24-18-12-6reps of push-ups (2010 CFGames standard)
TOTAL TIME=8:22 dead last! (2:18/2:30/forgot to hit timer for last 3rd splits 3:41)

LD came in at 6:22, beastly!

cash out
3x
grip work, 75+#s as long as possible in 60sec
max reps t-2-b

As Jami predicted (weird BTW) my left grip was WEAK!  Holds were broken several times during the 1min.
t-2-b were 12/12/12

Friday August 27, 2010

“Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

NOTES:
My tabata score was 15 for the squats. I had to sub muscle-ups with 3/1 ratio of pull-ups and bar dips. I did eight sets of those. So I multiplied 15X8= 120
Not sure if that’s right or not. I don’t know if I can really count that due to the muscle up subs.

Decided to do a double today. Awesome plan.

Test 3: tabata squat and 4:00 muscle ups
squat 18
muscle ups 11
total 198

21,18,15,12,9,6,3 strict pull ups and nose to floor hspu
time: 45:48

This was a killer day. Totally killer. However, tomorrow looks to be fun. I’m thinking of throwing in Kalsu on top of the wod. Wish me luck!

Brand X

Buy in: Deadlift “Speed lifts” 70% of 1 Rep max
          3 Reps @ #295 every minute on the minute for 7 minutes

WOD: 8x 100m Sprint :13 :14 :14 :14 :14 :14 :14 :15

Cash out @ home: Heavy Bench press (week 4)

#200x1 every minute on the minute for 12 minutes

worked on pull ups/dips

barbell complex
5 deadlifts
4 hang power clean
3 front squat
weight 25 kg

AMRAP alternating with partner

total rounds: 12

1k row
CFWU 3x - sub hurracaines for pull ups/dips

Buttercups:
15 Pull-ups (25# assisted)
15 Handstand (V - feet on bench)
12 Pull-ups (25# assisted)
12 Handstand (V - feet on bench)
9 Pull-ups (25# assisted)
9 Handstand (V - feet on bench)
Time: 8:52

Cash Out
  Stair Master 2 min + from Level 7

CFWU x 3
Squats x 15
Pullups Assisted x 10
Bench Dips x 15

Annie “Scaled”
Pack:
35-25-20-15 and 10 rep rounds of:
Tuck Jumps (still working on the jump rope thing)
Sit-ups

Time 18:17

This was tough.  I have been off for a four day period with no workouts.  I was trying to do one it just wasn’t possible.  My daughter brought the mother of all colds home from school the first week and my old butt was put down in flames with it.  I think I have kicked the illness off enough to get back in the crossfit swing again and try to get myself back to normal.

M/47/5’10”/217
CF Birthday
5-17-10