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The CF Journal finally published GD’s and Bingo’s long awaited article on the highly acclaimed CFSB-method - CrossFit Strength Bias. You might want to make this a study day.
http://journal.crossfit.com/2009/02/crossfit-strength-bias.tpl#featureArticleTitle

Twice round park jogging & sprinting (1200m ish)

10 Minute AMRAP

5 HSPU
5 36” Skate Ramp Box Jumps
25m Walking Lunge
25m Sprint

5 rounds + 5 HSPU (Great w/o!)

——————————-

5 x 10 Knees to elbows
5 x 3 HSPU

Inc. Day 39 HSPU Challenge

WOD081215

CFWU

5 RFT
225 lb deadlift 5 reps
10 burpees

8:02

No jumps on burpees, full push-ups

Some “Russian” dumbell work at end (swings, windmills, TGUs with oly bar)

AMRAP in 15:

15 Burpees
10 SDHP 40kg (bit off way more than I could chew here so I had to scale reps down from 15)
10 pullups

3 rounds plus a few burpees.

AMRAP in 15 minutes of:

run 250 m
15 30 kg SDLHP
10 pullups

3 rds. plus run, SDLHP, and 1 pullup

Glad I scaled it this way—the pack weight and reps would have crushed me, and the puppy weight wouldn’t have been enough, this was tough but good (broke the last two sets of SDLHP at 8/7, was doing singles on the pullups starting from the second half of the first round).

The CFSB piece was very interesting, will have to think about trying something like that.

still behind…..

Back squats 5X5:

185, 195, 200, 205, 210

020809

AMRAP in 20
Row 250 meters—-20 box jumps
Sumo deadlift highpull 95 pounds, 21 reps——80
Pull-ups 15 reps

4 full rounds + 20 box jumps

** 2-week phase of re-entry **

Worked on deadlifts
3 rep sets
actually got to within 5# of PR

MetCon - which I need desperately; that suffered the most over the past timeframe
—thrusters
—OHS
—thrusters
—hang power snatch
—thrusters
Puppy scaling, but worth it - 8:28 / almost unbroken. Will be a good benchmark for me. Really good snatch form practice.

15 Handstand push-ups
1 L Pull-up on rings
13 Handstand push-ups
3 L Pull-ups on rings
11 Handstand push-ups
5 L Pull-ups on rings
9 Handstand push-ups
7 L Pull-ups on rings
7 Handstand push-ups
9 L Pull-ups on rings
5 Handstand push-ups
11 L Pull-ups on rings
3 Handstand push-ups
13 L Pull-ups on rings
1 Handstand push-up
15 L Pull-ups on rings

13:34

—-

then spent about 45 minutes on the rings trying to work on my muscle up. almost had it. will get there eventually

30 min run
worked in a little hill practice

Press
5x45
3x90
3x135
3x155
3x3x180

Through the day 9x10 + 5 Rxed HSPU’s

Cheers, kempie

Didn’t post for the last three days, having serious back trouble since I broke form on my deadlift on Thurs. Muddling through…
Friday
5 rounds
Row 500m
10 bench dips
20 Squats

30 Back extensions 20 hollow rocks

Saturday
5 rounds
Run 400m
10 Shoulder press 454#
then, 50 squats

Sunday-did most of Friday’s BX WOD, though I couldn’t remember the buy in
50 Thrusters 35#
50 OHS
50 Thrusters
50 Snatch
50 Thrusters

50 Lunges

“Tabata Something Else” for puppies:

Complete 16 intervals of 20 seconds of work followed by ten seconds of rest where the first 4 intervals are pull-ups, the second 4 are push-ups, the third 4 intervals are sit-ups, and finally, the last 4 intervals are squats. There is no rest between exercises.

Pull ups: 7,2,1,2
Push ups: 14,10,7,5
Sit ups 9,8,7,7
Squats 15,14,15,14

7 pull ups was PR, so I’m happy, even though it killed me for the rest of the pull ups.

Cheers,
TKD
PD: this one definitely seemed easier than it was ;-)

Make up day for yesterday’s WOD:

Packish scaling:
AMRAP in 15 min of:
250m row
21 SDLHP @ 95lbs
15 pull ups

Completed 3 full rounds in:  16:34.

Was doing all my pull ups on my rings.  A lot harder since it requires more core and stabilizer muscles.  I even used a shovel by putting the post thru both my rings, and used a grip where one hand was pull-up-grip while the other was a chin-up-grip.  After 3 or so reps, I swapped grips.  Still quite hard.  I found myself doing reps of 1 at a time to get through.  Decided to complete 3 rounds in whatever time it took.

Peace….

Now that the CFJournal article has come out…

CFSB Cycle3 Week6

warm-up
800m jog
3 rounds of:
5 HSPU
15 AbMat sit-ups
10 ring dips
10 back squats (135/185/205#)

HSPU challenge has reached a diminishing returns area for me with my shoulder pain.  I’ll still be doing them in the warm-up the majority of days, just not with the prescribed volume.  Rings dips will also be added in to augment that volume deficit.

ME Work
Shoulder press (current 5RM=145; 3RM=160; 1RM=170)
.(JavaScript must be enabled to view this email address) new 5RM
3@155
ONLY 1@165 (fail on 2nd rep)
1@165
.(JavaScript must be enabled to view this email address) new 1RM
(3-5min rest b/w sets)
Cycle 3 did not contain ANY 5RM days, so I had in the back of my mind to get this 5RM today and see where I could go from there…  Considering the HSPU challenge I’m really pleased with a new 5 and 1RM today.

20min rest, then…

WOD
AMRAP in 20min of:
250m C2 row (49.6/52.3/53.6/53.2/53.7)
21 SDHP, 95#
15 pull-ups
4 complete + 500m C2 + 10 SDHP
(4:09/4:38/4:37/4:27)

I have actually been around long enough to have done a scaled version of this one back in 2004:
AMRAP in 20min of:
45# dumbell-swings for 1min (25/20/15/15)
21 SDHP, 80#
15 pull-ups
3 complete rounds + a full set of swings + 3 SDHP

JDG - 08 February 2009 01:53 PM

I have actually been around long enough to have done a scaled version of this one back in 2004:
AMRAP in 20min of:
45# dumbell-swings for 1min (25/20/15/15)
21 SDHP, 80#
15 pull-ups
3 complete rounds + a full set of swings + 3 SDHP

What did you do back in 2004?