Playing catch up today:

CFWU then:

DL 3 reps - max HSPU x5

1. 60kg - 13
2. 70kg - 11
3. 90kg - 11
4. 90kg - 11
5. 90kg - 10

Taking it easy on the deadlifts - don’t want to open my Hernia stitches.  The lifts still hurt!

Really struggled with the HSPU.  First time I have tried them (actually couldn’t get into a hand stand position and hold it even against the wall), so had my toes up on a wall at chest height and did progressions from there.  Loads of work to do.  New goal is to be a ble to do a HSPU unassisted.  Any advise on best method and how long it will take to get there?

Michael

10 min run
10 min row
CFWU 3x
3 rounds for time: 800m run, 50 back extensions, 50 GHD sit-ups
time: 32:01

Whoa, 150 GHD sit-ups are really friggin tough. I’m definitely gonna feel this one tomorrow.

“Michael”

Three rounds for time of:
Run 800 meters
50 Supermans
50 Sit-ups

Time:

17:09

Back from holiday in Spain, where i didn’t work out due to a bad cold and a 2 day fever, so i thought this WOD would take me at least more than 20 minutes…

Michael

3 rds  

500 m run
50 back ext
50 sit ups

32:35

CFSB/CFFB Hybrid Cycle 2 Day 2

Deadlift
3x3

385x3, 395x3, 405x3
Back was bothering me when I woke up and decided not push it too much..although..I should have gone heavier today and now I am pissed I didn’t…..

1x15-20

265x20

Metcon less than 10 min:

CFFB In-Season
Complete 5 rounds for time:

5 Deadlifts 275 lbs
10 Burpees

Time as RX’d: 5:46

Mobility WODs

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups ( 1/2 GHDs 1/2 reg.)

32:10

Thank You for your and your Family’s sacrifice

cf100921

BI: cfWU (45# OhSq + 3*50 pu) + 3 x (10 Side to side hops => 5 Handstands=> 2 FwdR=> 25 M Lat Shuffle => 25 M Back pedal)

Michael “Pack”

Three rounds for time of:
Run 800 meters
35 Back Extensions on GHD
35 GHD Sit-ups

19:22.06

$O: 25 Sit ups, 20 sec One arm hang, 25 Sit ups, s0 sec One arm hang

Four rounds for time of:
Row 500 meters
Rest 3 minutes

1:40 - 1:50 - 2:08 - 1:58

I used a different damper setting on the 3rd round which was a mistake. I’m a little disappointed that I wasn’t more consistent. My legs just didn’t have it.

Oh yeah, plus I got tired. 

Michael - modified

3 rounds
Run 800m
50 back extensions (subbed supermans at the track)
50 situps

Time: 20:02

All 3 runs were around 3:30.

Micheal

Packish

Three Rounds
800m
20 Good Mornings
35 Sit ups

Time: 20.04(PR)

last pr 22.11 so 2 mins better very please running felt good

Pack minus 1 round

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

2 rounds in 15:40
My lower back started cramping up in the 2nd round so I stopped there.  I didn’t want to push it with having to work 12 hrs tonight.

09/20/2010

WARMUP:
5min Jumprope

WOD:
“HEAVY FRAN”
15-12-9 rep rounds
Thrusters (95#)
Pullups (17# KB)

Time = 12:12

COOLDOWN:
400m Walk

Squat and 500m Rowing repeats
Cycle 8, Wave 3

Mobility Prep:
Slack line
Row 500m
hip capsule stretches
full squat hold and active squats

Squat:             
10 @  45lb
5   @    45%    -    125
5   @    55%    -    155
3   @    65%    -    185
             
5   @    75%    -    205
3   @    85%    -    235
1+    @    95%    -    260 (8 reps)

Notes:
Knees still sliding in later reps. Hips led more than they should have in later reps. Form was not as good as it should have been, but it was acceptable.

Metcon:
2 x 500m sprints on rower w/ 3:00 recovery between efforts (damper @ 4.5)

1:40.8 @ 34 s/m
3 minute rest
1:41.0 @ 32 s/m

Michael (pack)

Three rounds for time of:

  Run 800 meters (0.5 miles on treadmill)
  35 Back extensions
  35 Sit-ups (knees bent, feet anchored, rolled towel behind back)

Time = 20:41

WOD “Michael”

3 Rounds for time of:

800 Meter Run
50 back extensions
50 sit ups

24:44.6 minutes

Used a back extension machine, no access to GHD.  Used a mat for sit ups.