Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

Puppies:
Five rounds for time of:
Row 500 meters
65 pound Power clean, 10 reps
65 pound Thruster, 10 reps

I did this in 22 minuets.
Had to run up and down the stairs to get from the weight room to the Rower Machine.

Row/Power cleans/Thrusters

Abs/WU

3 rnds:
Xtrainer - 3mins
Power clean - 95#
Thrusters - 65#

20:20

cool down/stretch

5-5-5-5-5 OHS

45-55-65-75-95

CF Peachtree

For Time:

15 Clean and Jerk 135#
5 HSPU

10 Clean and Jerk
10 HSPU

5 Clean and Jerk
15 HSPU

8:35

Those last HSPU’s were brutal. Literally 1 by 1.

Had another breakthrough today. I saw a video of a guy doing under 2 minute grace. How he cleans it and throws it up with the same dip. I tried this today and it worked. My last ones were just plain ugly muscling it up. Got through it tho.

Munchie - 12 February 2010 07:28 AM

turns out we do have internet access!

deadlift skill work in the hotel room, then…

3 rounds for time, on the beach:
20 air squats
100 meter sprint
20 push ups
100 meter sprint
20 sit ups
100 meter sprint

15:12

last round of push ups from the knees.  the sand was an awesome extra challenge.  handstand work later on…

Sweet sounds like the vacation is going good.

Puppies:
30 Wall ball shots, 5-10 pound
15 L Pull-ups
20 Wall ball shots, 5-10 pound
12 L Pull-ups
10 Wall ball shots, 5-10 pound
9 L Pull-ups

8:03. Many of the L-pullups were tucked legs.

Am I correct that the L-pullups are similar to the L-sit in the main page demos, but instead of resembing a dip with legs out they are a pull-up with legs out?

Bmcmahon - 12 February 2010 05:34 PM

Am I correct that the L-pullups are similar to the L-sit in the main page demos, but instead of resembing a dip with legs out they are a pull-up with legs out?

You got it!

run 7k
36:24 min

frosty996 - 12 February 2010 03:22 PM

@CF East Sac

400m row

2rds of:
Samson Stretch w/ passthroughs 3ea side
10 OHS w/ PVC
5 pull-ups
5 ring dips
10 GHD Sit-Ups

Snatch assistance exercises

OHS 3-3-3-3-3
45x10, 65x5
75x3,85x3,95x3,105x3,115x3

Every minute on the minute for 8 minutes:
2 Box Jumps 34”
8 Ring Push-Ups with feet on 12” box
8 Ring Rows with body near horizontal

I ran out of time on the last round with 1 rep to go on the ring rows.

does this mean the shoulder thing is better?

If so, that’s awesome!

dnittler - 12 February 2010 06:56 PM

frosty996 - 12 February 2010 03:22 PM

@CF East Sac

400m row

2rds of:
Samson Stretch w/ passthroughs 3ea side
10 OHS w/ PVC
5 pull-ups
5 ring dips
10 GHD Sit-Ups

Snatch assistance exercises

OHS 3-3-3-3-3
45x10, 65x5
75x3,85x3,95x3,105x3,115x3

Every minute on the minute for 8 minutes:
2 Box Jumps 34”
8 Ring Push-Ups with feet on 12” box
8 Ring Rows with body near horizontal

I ran out of time on the last round with 1 rep to go on the ring rows.

does this mean the shoulder thing is better?

If so, that’s awesome!

It means that it’s improving. I still can’t o-lift, but I was able to do some ring dips, some pull-ups, some ring push-ups, some ring rows and some C2 rowing all two-handed without pain.  I’m trying to be careful and not screw it up now that it’s feeling a little improved.

Thats awesome Frosty. And keep it light that got to heal good man!

back squats

2 reps every 60 seconds

225-235-245-255-265-275-285f (1x)

135 x 16

400m run 1.49 on treadmill at 9.0 speed

CFWU

Yesterday’s workout . . . when cmac said it was hard, I knew I was gonna be in trouble.

Five rounds for time of:’
Row 500m
12 reps of 95# hang power clean
15 reps of 65# thrusters

35:35

Lost some time having to change weights over, since I only had one bar. But let’s be honest . . . it’s not like I didn’t take advantage of the rest.

Utterly crushing . . . workouts that hard should only be reserved for Monday.

mastroj - 12 February 2010 07:32 PM

Thats awesome Frosty. And keep it light that got to heal good man!

Thanks guys!  I’m really excited to be able to do some things two-handed again, even if it’s at a lower capacity.  Now if only the wrist would cooperate as well as the shoulder seems to be.