Getting ready for DFD’s CPAT (candidate physical agility test) :

CFWU x 2

2 sets of 4 minute stair climbs with 80 lbs

Forgot how hard stair climbs can be!!!

400m Run x 8

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

time 26:30

Helen

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted, or beginner pull ups)

20# KB, beginner pull-ups

12:35

Made up the deadlift, OHS workout

21-15-9 reps of
225lb deadlift
135lb OHS (scaled to 115lb for first 10 but then dropped down to 95lb)
Time: 14:29.

This was tough on the lower back and on the shoulders.  I need to make sure to bend my knees more to involve my legs more on the deadlift.  I am focusing too much of the effort on my lower back.

Looking forward to getting my new vibrams tonight after the first pair didn’t fit like they were supposed to.

3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups

For logistics, I subbed 2:30 of jumping rope each round for the running.
Used 40# dumbbell

15:04

Helen

three rounds of:

run 400m
21 db swings at 45#‘s
12 pull ups

time 11:50

I coudlnt breathe through my nose today and I felt like I was wearing a freakin snorkel. After the first run Iwas already struggling to get enough o2

2010/03/08
Shoulder Press 3-3-3-3-3-3-3

Buy in: CFWU (subbed starter HSPU for dips)

WOD: Shoulder Press (all x3): 45-55-65-75-85-95-105(f)-85

“Helen” scaled & modified

warmup 30 burpees, 10 GHD sit ups, stretching
WOD:
Three rounds for time:
15 burpees
25# DBX 21 swings
12 Pull-ups

cashout:  12 burpees (87 total)
3-3-3-3-3 shoulder press, 40#50#-60#-70#-80#

MU’s and back squats

3 Muscle-ups
65 pound Back squat, 15 reps
6 Muscle-ups (or progressions found below)
65 pound Back squat, 25 reps
9 Muscle-ups (or progressions found below)
65 pound Back squat, 35 reps
6 Muscle-ups (or progressions found below)
65 pound Back squat, 25 reps
3 Muscle-ups (or progressions found below)
65 pound Back squat, 15 reps

MU’s were kneeling (progressions)

Time: 11:13

Way behind main page but here we go.

FRIDAY 100122

Three rounds for time of:
50 Double-unders
50 Back extensions

Cant do double under so subbed jumping over a low hurdle.  Oh and also dropped the reps to 35 of each.

Time 5.17

Tonights workout was

Sunday 100124

For time:
80kg pound Deadlift, 15 reps
25 Pull-ups
80kg pound Deadift, 12 reps
20 Pull-ups
80kg pound Deadlift, 9 reps
15 Pull-ups
80kg pound Deadlift, 6 reps
10 Pull-ups
80kg pound Deadlift, 3 reps
10 Pull-ups

All pull ups were done with legs resting on a high bar to support weight.  Thought it would be better to do this thasn sets of 4 and 5 reps.

Time 9.05

Can anyone give me a quick comment on my scalling?  Am I fitting the right times or should I be something different?

Shoulder press

CFWU x 1
Cleans 10 x 45#
Pass-throughs
OHS 10 x PVC

Press 3x 55-65-75-85-90-95(pr)-90(2+push)

Cleans 10 x 65#
7 pull ups
Cleans 10 x 85#
7 pull ups

Pack:
For time:
3 Muscle-ups (progressions)
45 pound Back squat, 15 reps
6 Muscle-ups (progressions)
45 pound Back squat, 25 reps
9 Muscle-ups (progressions )
45 pound Back squat, 35 reps
45 pound Back squat, 25 reps
3 Muscle-ups (progressions)
45 pound Back squat, 15 reps

10:25:52

Deadlifts and OHS 21-15-9

Almost pack

Deadlifts 155
OHS 45

9:25

Very happy with this time. I probably could have bumped up the OHS another 10 or 20 lbs, but I wanted to focus on form and definitely would have added some sloggage to the WOD.

yay back to train after a week of hip rehab,,

Worked on Deadlift teqnique with coach , spent lot of time working on the movement , Finally after few video clips and cut down on weight managed to fix the problem,

3-3-3-5-5

80kg - 80kg - 80kg - 60kg - 60kg

100306

Pack:
For time:
3 Muscle-ups
65 pound Back squat, 15 reps
6 Muscle-ups (seated, rings 18’’ above head)
65 pound Back squat, 25 reps
9 Muscle-ups (seated, rings 18’’ above head)
65 pound Back squat, 35 reps
9 Muscle-ups (seated, rings 18’’ above head)
65 pound Back squat, 25 reps
3 Muscle-ups (seated, rings 18’’ above head)
65 pound Back squat, 15 reps

11m38s