OOOOOOOO BOOOOOMMMMM PPPOOOOWWWWW

Well it's Tuesday....WOD #2 released today and I have to say that I am eagerly anticipating it's release...

YesterDAY I prepared by doing heavy 3's of squat clean:
3@155#
3@175#
3@195#
3@215#
3@225#

Then in my nasty little head I came up with a pretty tough freakin' wod!!!

WOD:
5 RFT
10 back squat #150
150ft handstand walk
400 m. run

Results:
Carson-17 and change
Ro-17 and change
Mikey-20 and change
Bill-20 and change

and so we wait...

Ahhhhh

Today after a long, celebratory night with the boys, I pushed the sled around, did some rowing, and did some chest to bar pullups...it hurt...

...I am really jacked up about wod#2 and the open...

...time to get fit, stay healthy, loose, and represent the CFCP!

PICS to come! (there are lots)

Open again/Strumph

3-22-11
It was open time again...
Dave, Fio and I rocked the open and we all improved

WOD:
30 doubles
15 snatches #75

Results
Carson-8 rds 9 doubles
Fio-7 rds 1 double
Dave-6 and somethin

Then we wanted to throw around some weight so we did this:

Pwr Clean + Clean
2@80%-#188
3@85%-#199

PJ + Jerk
2@80%-#192.5
3@85%-#205

FS
working up to a heavy single
-#255
2@235#

Boom...


3-23-11
Running Jackie"
Wow...6'57"

Then I felt less crappy and did a 5RFT with HB:
15 box jumps
15 pushups
15 situps
-finished in 5'37"

3-25-11
Today I did the .com from the main site and it really sucked!
21,15, 9
Deadlift #225
OHS #135

Results:
Carson-11'46"
Wlad-8'50"

Falling behind

Been so busy lately and not having internet at my house has prevented me from staying on top of the blogging...but here is what has been going on as of late.

3-21-11:
Worked on muscle ups...they finally clicked...I was able to string together 8 reps unbroken...did a total of about 30...

...after this, Trev came up with this for me

WOD:
4 rounds for time of:
5 barbell burpee squat clean thrusters #135
10 2 pood kettlebell swings

I forgot to log my time but I think it was about 5 or 6 minutes before I finished...I was freakin' dead!

Boomish

After getting destroyed by WOD #1 from the Open, it was time to get on some strength...

So Friday the 18th I did...
3 position cleans:
3@155#
3@175#
3@185#
3@195#
3@205#

and of course, the back squat:
4@205#
4@225#
4@245#
2@265#

Then at the community WOD on Saturday, Dave came up with this for the class:
FGB style: 1 min work, 30 sec rest 10 stations 2 rounds through....
1.pp
2.burpees
3.db clean and jerk
4.doubles
5.row
6.ghbe
7.ohs
8.situps
9.pullups
10.db lunges

I ended up with 580 total reps...



Today: 3-21-11
Did muscle ups-tried to string together as many as I could...
did at least 30 or 40

Then Trev came in and gave me this:

4RFT:
5 barbell burpees w/squat clean thruster #135
10 2 pood swings

Results: 6'42"

Redoin wod #1 tomorrow...shooting for over 8 rounds...Papow!!

Random before the open...

Today I did a bunch of random things to try and stay loose for the open...

1. Row 500m  easy
2. kb clean and jerk 3 each arm
3. 100 doubles-51 sec.
4. max pullups 1'-36 reps
5. Heavy cleans-165#-185# sets of 3...
6. 400 m. sprint-59-60 sec.


Yeah...and the open begins tomorrow...this is what we work for...

Last Masters before OPEN!

After some good work yesterday, we met at the 609 box for a fierce little AMRAP that Dave came up with...

WOD:
15' AMRAP
5 HSPU
7 power cleans #155/105#
10 box jumps 24inch/20inch

Results!!!!:
Carson-9 rounds+5 hspu rx
Wlad-7 rounds+1 hspu (45# plate)
Cheryl-6 rounds+5 hspu (ab mat)
Ro-8 rounds rx
Liz-75# 9 rounds +7 cleans
HB-7 rounds +5 hspu (blue band)
Chanse-5 rounds +3 hspu rx
Nikki-6 rounds +4 hspu (ab mat)

Going up against the world startin' Tuesday!

Makin' the box jump boom!









LETS ROCK IT CFCP!!

.com/clean/wod

Thursday, March 10th:

Wlad and I decided to do a slight variation of the .com from Tuesday!

WOD:
3 bench press #185
5 back squat #225

instead of a 12' amrap, Wlad and I decided to alternate until we made 12 rounds.   We successfully completed this crazy wod in about 20 minutes.  I did 7 rounds of squats then switched to #135 front squats because of my bum hip...

then we did:
10 pwr cleans unbroken 3 rds with built in rest

Boom!

Today:
I came up with a pyramid WOD:
50 doubles
20 pullups
10 hang power snatch #115
800 m run
10 hang power snatch #115
20 pullups
50 doubles

Results:
Carson-7'48
Wlad-9'09"
HB-12' somethin
Kelli-14'ish
Cheryl-13'ish

Then I did this:
6 rounds for time:
5 pp #135
5 chest to bar pullups

Results:
Carson-3'07"

Interview after WOD 1 at SWFitness Throwdown.







Gettin' super pumped about sectionals...gonna represent this piece!!!

Ummmm...Yea

Ummmmm Yea Dave, Mike and I did this...it was nuggin futts!

 
 
 
 
 
 
 
 
 
 
 
 
 
 
As a team we had to complete 100 reps of each...one person working at a time.
 
Results:
Cardafio-58'49"
 
BOOM!!
 
This is why we hot...

.com From Sunday/Tabata Row

Today we decided to rock the .com from Sunday...

WOD:
4 rounds:
7 muscle ups
15 deads @225#
30 walking lunge steps

Results:
Dave N-12'something
Carson-17'31"

After getting obliterated by this wod, it was time for tabata row

Results:
Carson-1012m
Dave N-1011m

Hahaha!

Tomorrow we are going to destroy some strength and probably run....tomorrow the site launches for the open and I am extremely jacked about that.

Big D

Jerk and Jackie

Today after an impressive IDI finish, Mike and HB and I decided to throw some weight overhead!!!

4X5 snatch PP
5@135#
5@165#
5@185#
5@205#

Then it was split jerk time
6X3 split jerk
3@185#
3@200#
3@210#
3@215#
2@225#
HB did it a bit lighter trying to focus on technique

Then it was boom time!!!!

Carson PR @ 240#
Mikey PR @ 245#
HB PR @ 205#


After this we did Jackie:
1000m row
50 thruster naked
30 pullups

Results:
Carson: 6'52"
Mikey: 7'01"
HB: 7'30"

Looking up!!!  Great job all!

KB Much?

Today was a very nice kettlebell day...

WOD:
800m sprint
50 kb swing 1.5pood

Results:
Carson-4'49"
Rodney-5'06"
HB-5'15"

Then HB and I did 75 2pood swings a piece 5, 10, 5, 10 etx.


Boom!

Back squat boom, Thruster pow

After posting a post this morning, I'd thought I'd take the time to let ya'll know what I just did here at the 609.

Back Squat
8@185#
6@205#
6@225#
4@235#
2@245#
2@265#
2@265#

Then on the minute for 6 minutes:
5 thrusters @135#
Ended with 30 reps

Now i'ts time for some Mo's, an apple, some milk, and the 2nd half of a glorious work day.

Sectionals here we come.

Pat Barber's a monster!!!

Back to the Grind

February 26th and 27th were pretty intense days.  This is because the SWFitness Throwdown was going down.   We had an amazing time competing and getting to know new athletes from the crossfit world.  It is such a wonderful community enterprise with only bigger and better things to come.  I ended up 5th, Mike F finished 15th and Wlad finished at 22nd. 

...for official scores or if you want to see each WOD's score and placement, visit http://www.swfitnessthrowdown.com/ and click on the results bar.  If you would like to see videos or photos of the coverage from the throwdown, visit http://www.sicfit.com/ and search accordingly.

...now that I am not sore or trying to recover, it's time to get back to work.

Yesterday Dave N came up and we rocked this nasty little metcon...

WOD:
50 doubles
15 squat snatch #95
9 HSPU
15 burpee pullups
20 alt arm DB snatch #40
1000m row
20 alt arm DB snatch #40
15 burpee pullups
9 HSPU
15 squat snatch #95
400 m run
25 kbs 1.5 pood

Results:
Carson-19'51"
Dave-19'55"

Then we loaded up 205# on the bar and tried to complete 50 power cleans as a team alternating reps in under 10 minutes...we accomplished this in approximately 6'.   Then we came inside and did 5 more a piece just so we could say we did 30 reps each...

...getting STRONG BAABYYY!!!


...updates and more photos to come

...PR'in snatch @ 185#...I pulled 195# to my eyeballs