Back from 4 days traveling to Fairfax VA with the CFKids Cert. team.  A GREAT time!  Maggie and Jeff have a cool box, a rockin’ kids program with Gordo at the helm, and were just super hosts.  Firmdancer was there for both days and was a big help, even offering to shovel snow for the hotel! 
Good group of participants at the Cert. too!  Got to meet Steve Liberati (Steve’s Club), Tanya Wagner (CFGames women’s champion), while Tony Blauer (Blauer Tactical Systems) and Lt.Col. Wilson (http://operationphoenix.myshopify.com/) were in town and stopped by for a while… awesome.

Warm-up
stretching
then…
2x
5 forward rolls
10 squats
10 push-ups
10 pull-ups
HS hold
then…
Focus work:
7reps OHS (45/95/115/135) to 12inch box with arch supports; concentrating on keeping on heels.  Acceptable.

CFSB ME Work, Cycle9 week2
Push Press
with arch supports
[3@115;3@145;1@165 warm-up]
5@175
4,2@190 current 5rep working point, close! (5RM=185)
5min rest, then…
Multi-rep @170 attempt >10reps in a single set or in as few sets as possible with 1min rest b/w sets; got 7,3 (multi-rep max is 8@170)

10min rest, then…

WOD (modified from the Fitness Conduit)
5 rounds of 9reps of:
Deadlift 225#
Box Jumps, 24inch (full extension on top of box with step down)
Knees-to-Elbows
1/19/2010=8:19 (1:21/1:36/1:41/1:50/1:50)

No breaks.
Tried a fractured version of this one; figured it would prevent me from taking rests during the k-2-e.  A whole different WOD all together… 

9/21/2009=9:10 (3:44/3:27/2:00) 21-15-9rep scheme
3/3/2009=9:29 (3:37/3:48/2:04) 21-15-9rep scheme
11/6/2008=9:39 (4:01/3:44/1:55) 21-15-9rep scheme

Then, made use of circulating BDNF by revisiting focus work:
5reps OHS (45/95/115/135) much more solid…

“Fran”

CF warming up combined with burgerner warm up

Three rounds, 21-15- and 9 reps, for time of:
30kg Thruster
Pull-ups

time 9:58

the pull ups are killing my hands, i think i have to make another pull up bar with another (bigger) diameter.

01/19/2010

PYRAMID #1
Pyramid rounds of pullups/pushups/situps.  Starting with one, multiply pullups by 1, pushups by 2, situps by 3, work up to 10 pullups then come back down.  On last round do as many of each exercise as possible

ex) round 1 = 1 pullup, 2 pushups, 3 situps
    round 2 = 2 pullups, 4 pushups, 6 situps
    round 3 = 3 pullups, 6 pushups, 9 situps
    round 10 = 10 pullups, 20 pushups, 30 situps
    then progress backwards to last round is done to almost exhaustion

Last round:
7 pullups
20 pushups
15 situps

next time will definitely have to set timer.  Great workout, but knowing the time would be better.

still have done NOTHING on this rest day….interesting concept.  I may do it again tomorrow.

Hellspawn - 19 January 2010 10:50 AM

Day 2 of being sick.104.5 fever last night!It’s a new p.r. LOL.Finally broke the fever a little and it is down to 100 degrees.Think I will be able to get back at it tomorrow.Glad I only missed the deadlift wod.Stayin in bed the rest of the day!

im on my way over with soup

Catnog - 19 January 2010 02:27 PM

Hellspawn - 19 January 2010 10:50 AM

Day 2 of being sick.104.5 fever last night!It’s a new p.r. LOL.Finally broke the fever a little and it is down to 100 degrees.Think I will be able to get back at it tomorrow.Glad I only missed the deadlift wod.Stayin in bed the rest of the day!

im on my way over with soup

Just leave it at the door and knock . . .

FGB today
Here are my subs:
45lb thrusters
35lb sdhp
24in step up
45lb push press
burpees
Grand total: 210
Lower than last time (216) but I used 30lbs for thrusters, sdhp, and push press.  I definitely made an improvement in the number of burpees in a minute.

Three days behind after a fun (way TOO fun!) long weekend with family:
squats, pullups, push up for 12 minutes
totals:
squats: 204
pulllups: 54
push ups: 34
took 4 extra sec to complete last round on pull ups.

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms across chest (abs still hurt aarrgghh) feet unachored butterfly, 10 abmat back extensions, 10 dislocates, 10 oh air squats. 10 x push ups agianst mid thigh high bar, 2 thrusters with 10kg, 2 thrusters with 12kg, 2 push press with 12kg, 2 DB kettlebell swings with 8kg, 2 box jumps @ 12”

SUNDAY 100117
“Fight Gone Bad!” - My first time
Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps) - subbed Thrusters with 12kg / 26lb
Sumo deadlift high-pull 25-45 pounds (Reps) - used 12kg / 26lb (first time at this weight)
Box Jump 14” box (Reps) - subbed 12” step (first time at this height)
Push-press 25-45 pounds (Reps) - used 12kg / 26lb
Row (Calories) - subbed DB kettlebell swing @ 8kg / 18lb (first time at this weight)

Rnd 1 = 12,16,13,12,16 Total = 69
Rnd 2 = 11,13,10,10,13 Total = 57
Rnd 3 = 11,13,10,9,13 Total = 56
Total = 182

Wow this is a workout and a half!! phew I actually enjoyed it - my back feels a little achey this evening but I know I’m getting stronger every day

skillday:

10 pistol progressions (ea. leg alt.)
10 30# DB swings
seated db shoulder press 5-5-5 (27.5-35-45)
10 30# DB hang cleans
10 30# DB thrusters
5 135# back squat
OHS 1-1-1-1-1 (85-95-115-125-135)
L sit work (holds, assisted and not)
10 pistol progressions (ea. leg alt.)
ab work

i just needed to move around and stretch out.

Buy in
- Shoulder prep
- CFWU - subben HSPU for ring dips
- GHRs

ME Bench Press
-  3 x5 at 60kg

Metcon Modified from BrandX
- 12 Power clean, 50kg
- 2 rounds of Cindy
- 9 Power clean, 50kg
- 2 rounds of Cindy
- 6 Power clean, 50kg
- 2 rounds of Cindy
- 3 Power clean, 50kg
- 2 rounds of Cindy
Time 11:22
Harder than I’d thought

Cash out
- Rings holds
- Skin the cat’s

TexasPatrick - 19 January 2010 02:33 PM

Catnog - 19 January 2010 02:27 PM

Hellspawn - 19 January 2010 10:50 AM

Day 2 of being sick.104.5 fever last night!It’s a new p.r. LOL.Finally broke the fever a little and it is down to 100 degrees.Think I will be able to get back at it tomorrow.Glad I only missed the deadlift wod.Stayin in bed the rest of the day!

im on my way over with soup

Just leave it at the door and knock . . .

Found a frozen bowl of soup outside my door tonight…LOL..dang northeast

Took the advice of Garddawg and practiced deadlifts with 95 lbs.  Turns out a fellow crossfitter at school was trained in Olympic lifts so his input on my deadlifts was invaluable.  Combined with the plethora of videos available here, I feel pretty good about these lifts.  Now working through a progression found on the CF message board (Olympic Lifting Progression) linked to a UC Riverside site:  http://www.athletics.ucr.edu/strengthconditioning/tprog.html

20 burpees as well for the 100 days of freaking burpees.

100118

w\u

Then:

Deadlift 3-3-3-3-3 reps

Post loads to comments.

225-255-275-295

skipped last set, wasnt feelin the 315 today.

Catnog - 19 January 2010 02:27 PM

Hellspawn - 19 January 2010 10:50 AM

Day 2 of being sick.104.5 fever last night!It’s a new p.r. LOL.Finally broke the fever a little and it is down to 100 degrees.Think I will be able to get back at it tomorrow.Glad I only missed the deadlift wod.Stayin in bed the rest of the day!

im on my way over with soup

lol