BS/SP/DL:

W/U: SUx100x3, DU Practice, DROMS

BS: 45/95/155/205/250 (6/5/5 - Oops )
SP: 45/75/105/115/132.5 (5/5/5)
DL: 95/155/205/255/305 (1x5), PR+15#

Felt pretty good during warm-up so went all the way back up to 250 today with 2 days of rest coming. Was hard, but manageable. Back to 5# jumps on Sunday.

Press felt good. Concentrating hard on keeping the bar tight in to my body during every rep. Continuing to 2.5# jumps back up here.

DL: I tried a semi-sumo style during warm-up. Hmm… back angle was really good on these. My concern is it doesn’t transfer to the oly-lifting in the long run. Gonna shoot an acquantance a note on this after some more research. 305 was tough (15# jump), but looked ok. Since I’m outta regular bumpers and this was pretty hard, I’m gonna switch to 10# jumps now, and I’ll order a few 55# plates after I get back from vacation and am pressing up on my weight limit again.

7X3 shoulder press
65-75-85-95-105-115-120

Should have rested. Didn’t feel good at all.

For time:

10 Rounds

BW Front Squat X 3 (185lb)
Ring Dips X 5
Knees to Elbows X 7

12:47

8 Rounds 400m Run with 90sec rest between

30’ 5”

Definately should’ve and could’ve pushed it more.  Thought it was going to take a lot more out of me but the rest was long enough.. Averaged about a 10 min. mile.  Man do I hate running!

Just got back in from night shift so am resting today…though I may knock something out later when I get up.

Cheers Buff

2010/03/04
Pack:

Three rounds for time of:

30 pulls up
30 dips

50 Squats

25 Sit ups

5:26, 5:22, 5:41

8 and 9am at Brand X today:

Buy in
2 rounds
20 side to side barrier hops
5 Handstand attempts

“Confused Cindy”
AMRAP in 20

1st Round
5 pull ups
10 push ups
15 squats
2nd round
5 squats
10 pull ups
15 push ups
3rd round
5 push ups
10 squats
15 pull ups
Repeat from start

Cash out
50 sit ups
25 toes to bar
5:00 cap

CFE W/U (High Knee, butt kicks, skips)

12 * 20 sec @ 100% / 2 min rec.  Distance in meters.  All approximations.  Have a spot where I know 50 m is about, and guestimated from that.  Woops, meant 100m, changed numbers to reflect.

100 / 98
106 / 100
106 / 102
110 / 102
104 / 104
106 / 106

6* 25m underwaters

CFE W/U (triple underswitch, one arm, fists)

1000 m (500*85% - 500*95%)

9:00 - 8:50
T: 17:50

6* 25m underwaters

CFE W/U (triple underswitch, one arm, fists)

1000 m (500*85% - 500*95%)

9:00 - 8:50
T: 17:50

Shoulders and tri’s started out shot.  Felt a little slower than ususal.

Thank you for the answer, ESJ.
That clears all.

Had to workout today just to get the blood flowing.

Buy-in:  3 sets of jump rope - between 1:00 - 1:30

Thrusters(working on form) 45x8,45x8,45x10
Overhead squat(Working on form) 45x8, 45x8, 45x10
High Pulls(Power clean form) 45x8, 45x10, 45x12

Cash-Out:  20 min on H2O rowing machine (9K)

CFWU x3

3 rounds
Thrusters 80lbs x11
burpees x11
biceps curls 80lbs x11
dips x11

Tired of not having enough weight to move… Anyone wanna give me some cash so I can go buy a decent barbell and some plates?? HMMMM? LOL..  Oh, and some more dumbells would be nice too while you’re at it!

Slowly build up to HR 152 and sustain for completion of 3 miles…

Total time including build up…31:00 with high speed of 6.6…getting faster every time.

Thursday 100121

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Scaled this to pack sort of which was 40kg C+J then 30 anchored normal sit ups.

Time 5.17

Will probably go up in weight next time a little and try some ghd’s.  Still only 2nd week of CF so trying not to go too heavy too soon.

2 Mar 2010
8 rounds of:
Run 400 meters
Rest 90 seconds

2:28, 2:23, 2:21, 2:16, 2:12, 2:09, 2:06, and 1:58—My goal was to get it under 2 minutes by the last set.  Yeah me!

4 Mar 2010
Shoulder press, 3 reps x 7
75, 85, 95, 105, 115, 120(x2), 115

Should have started at 95 and kept it a little more constant.  Now I know for next time.

Today we did
“War Frank”
3 round
10 Sets(3 dip/3 pull-ups)
50 squats
25 Sit-ups

Britt did it in 16:58 with a 160lb assist on Dips/PU
Paul did it in 21:28 with a 150lb first round & 160lb rest assist on dips/PU

Also reading primal bluprint, and enjoying it.
-Paul