WU: CFWU 2x12
   
Back Squat 5-5-5
          155-175-190

SUNDAY 120122

Seven rounds for time of:
205 pound Deadlift, 7 reps
7 L-pull-ups

9.49

$ Out:  3x
16 pistol
60 double under

Samson Stretch
10 sit ups
10 superman’s

Puppies:
Row 1000 meters
20 pound Thruster, 20 reps
20 Pull-ups

Completed:  13:21

Stretching
CFWU 2x10

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

65-75-85-95-105-115-125-135-145(f)-145(f)

100 double-unders for time - 2:56

Three rounds for time of:

Run 1000 meters
1pud KB Thrusters 25LH+25RH
30 Pull-ups

38’11’’

Warm up: Kipping pullups, Handstand pushups and 10 minutes of jumprope

WOD 2-2-2-2-2-2-2-2-2-2 of press

Finished with PR of 165 twice

Warm-up
1000m C2 row (3:38)
Various Jami & K-Starr mobility drills

CFSB v2-2012 Cycle1 week3
SP
[5@45;4@65;3@95;2@115 warm-up]
Attempt 10x1reps @135# [1-5every 30sec,(2min rest) 6-10 every 15sec]; got 5x1 & 5x1
5min rest, then…
Bench
[5@45;2@135;2@165 warm-up]
Attempt 10x2reps @185# [every 30sec]; got 10x2
Debrief:
SP- Continuing speed work with this lift.  Also good for R shoulder rehab.  No issues.
Bench- Failed here for 10x3s, so tried 2s.  No issues.

10min rest, then…

WOD (modified from CFAgoge 1/14/2012)
AMRAP in 8min of:
7 Wall Ball, 20#
14 Double Unders
10 complete in 8:03 (41/46/52/44/48/49/48/63/54/37)

Rx’d was a double alternating TABATA.  I didn’t want to deal with the transition logistics and have the d-u portion be more due to misses than makes.  I thought this was a good mod for me; reps were a conservative choice (10/20 would have been OK as well).

$-out
5x12 GHD sit-ups

135/145/155/165/175/185/190(5# PR) /145/155/175

gettinthere - 23 January 2012 11:41 AM

hey guys when am I resting 60 sec,  between each set of two reps?

Yes.  Exactly.

TexasPatrick - 23 January 2012 12:55 PM

gettinthere - 23 January 2012 11:41 AM

hey guys when am I resting 60 sec,  between each set of two reps?

Yes.  Exactly.

Thanks!!

Resting 60 seconds between sets, Press 2 – 2 – 2 – 2- 2 – 2 – 2 – 2 – 2 – 2

  85 lbs – 95 – 105 – 115 – 125 – 125 – 130 (fail 1x) – 125 – 125 – 125 (fail 1x)

SUNDAY 120122 - Deadlift, L-Pulls

Puppies:
Five rounds for time of:
45-65 pound Deadlift, 7 reps (65#)
7 Pull ups (assisted and beginner okay) (80# assist)

Time a 5:30

MonDAY 120123

cf warmup
hamstring stretch

five rounds for time of:
45 pound Deadlift, 7 reps
7 beginner pull-ups on Smith machine

about 3:30
forearms! forarms? four arms?

calf stretch

120122

Pack:
Five rounds for time of:
185 pound Deadlift, 7 reps
7 L-pull-ups (sub tuck pull up if unable to L pull up)

Time: 8:01

Pull-ups were tuck, knees and hips at 90 degrees, broken 3-2-2.  All DLs unbroken.

Would anyone care to enlighten me as to what muscles I am deficient in that I cannot get out of the bottom position of the pullup with an L-sit?  What I am saying, is even though I can knock out 10 dead hang pullups easily (15 on a good day), once my legs come up to 90 degrees I can’t move that first couple of inches out of the dead hang (I’ll also note that I don’t have an issue maintaining the L-sit).  If I start with elbows already bent, ie up maybe 3” from the dead hang, I can pull up from there easy enough.  But from the dead hang I cannot budge.  Tuck pull-ups, although doable, are quite a struggle for that first few inches also.  What muscle gets taken out when the legs come up?

Connor’s Custom Hamstring Recovery Programming Week 10 Day 1:

10 unloaded good mornings
1:00 banded shoulder traction stretching
10 unloaded good mornings
1:00 down dog
10 unloaded good mornings
1:00 triangle pose
10 unloaded good mornings
1:00 psoas on the swiss ball

Strength:

Lets start here and work our way toward pre injury numbers

Deadlift:

3 rep deadlift @ 80% of pre injury 3 rm

work your way up slowly and carefully

135x3,185x3,205x3,225x3,245x3,267.5x3
Hamstring felt fine. Bar felt heavy. :-(

WOD:
2 rounds

7 minute amrap
14 kb swings @ 44
21 double unders

2 minute rest

Round 1: 3 rds + swings + 4 DUs = 123 reps
Round 2: 7 rds + 14 swings = 136 reps
Total: 259 reps

Had a weird pain in the front of my knee that kept making me miss double unders. Rolled the calf out during the 2 minute break and it was better during the second round.

Cash Out:

3 hand stand pushups every minute on the minute for 10 minutes
This was a DNF.  It ended up being:
3-3-2-2-2-2-2-2-2-3

3 x
1 minute happy baby stretch
5 minutes of ice on the hamstring
1:00 lacrosse ball on box
5 minutes of heat on the hamstring

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

95-95-95-95-95-100-105-110-115-120(failed on second rep)