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

Preparation

Today Dave came in and that means one thing...WORK!

WOD 1:
AMRAP 3':
5 pullups
5 dips
Results:
Carson-6+3
Dave-7+5

Rest 1'
AMRAP 3':
5 2pood kbs
5 pushups
Results:
Carson-8+5
Dave-8+4

Rest 1'
AMRAP 3':
5 GHDSU
5 Shoot throughs
Results:
Carson-4+5
Dave-3+5


Then after a delicious protien shake, we did:
3 cleans @185# on the minute for every minute,
then we switched to 205#

...then I PR'd my power clean @225#...

...then I did like 20 pistols on each leg

...Congrats to HB for a 6'56" 2k Row PR

His new stuff!







Snatch work and tabata manana!

Hard 2 days, taper 3

Today, Monday=moderate back squat:

5@185#
5@225#
5@225#
5@225#
5@245#
5@245#
1@275#

Then right away...

WOD:
15, 12, 9
Burpees
Toes 2 bar

Results:
Carson-3'22"

Tomorrow, Tuesday, Dave N will be here and we will get after it


Boom!

Hmmmm

Showed up Saturday Morning and did the class wod...Kelli M did a great job...

WOD:
200 m OH carry #65
Doubles
Jumping squats
Burpees

Each team member counted own reps and switched when teammate got back from the overhead walk.

Nice job all!

Me and Mikey and Ro hung around afterward...they cleaned and I snatched...


Then later we did a nasty little breather...

WOD:
3 rds
400 m run
21 box jumps
12 2pood swings

Results:
Carson-8'02"
Mikey-9'16"
Wlad-8'12"
Ro-8'23"

Competition this weekend in the dirty EP!!!  We are gonna rock it!

MMMM....

Freakin A!  Dave N and I decided to do the final wod from the fitness throwdown in EP...it was the most grueling thing I have done in a very long time...

WOD:
A. 6 minute AMRAP
6 hang clean #155
3 burpees

Results:
Carson-8 rounds +2
Dave-8 rounds +2

B. Tabata mashup up with Deads #155 and Box jumps

Results:
Carson-Deads-12, 8, 12, 12
            Box jumps-12, 13, 12, 15
Dave-Unknown

C. 3 rounds for time:
10 squat cleans #155
5 handstand push ups.

Results:
Dave-5'33"
Carson-5'37"

Now all of the wods have been completed and I have an idea of how I want to approach each one...it's gonna be a great time!!

  





Nik gettin' some at home







Rest tomorrow...

On the fly

So Dave N came in this afternoon...I was initially going to rest but he convinced me otherwise...I have been hitting it really hard these past few days trying to prepare for the SWfitness throwdown...

so we did a little variation of Amanda....

WOD:
9 bar muscle ups
9 jerks #155
400 m run
7 ring muscle ups
7 jerks #155
400 m run
5 muscle ups (2 bar 3 rings)
5 jerks #155
400 m run

Results:
Carsonian-10'40"
Dave "My fingers Hurt" Nickel-12'16"

Nice work bud!!

Before this wod I did some backsquat...
5@135#
5@185#
5@205#
5@225
5@245

The boom and the pow...nasty little AMRAP to come tomorrow
5@

Tuesday ABOOM!

Started off this mornin' with Mikey F....

...decided to do a variation of Barbara with some gymnastics movement!


WOD:
3 rounds with 3' rest in between rounds of:
10 hspu
20 pushups
30 pullups
40 sit-ups
50 doubles

Results:
Cars....1. 3'48", 3'51", 4'47"
Fio...1. 4'02", 402", 5'17"




















Then we decided to do a nasty little endurance wod!!!

WOD:
800m run
30 wallball shots #20
400m run
100 double unders
1000m row
30 wallball shots #20
500m row

Results:
Carson-15"37
Mikey-16'25

Boom!

After endurance wod

Winners of OGS (sorry for blur...I'm using a different computer than usual and I don't really have time to be precise)



Props to Doc Walding who has been tearin' up the strumph lately...that's him dipping a 2 pood bell like 8 times...

He also completed 5RM dead@ 365#


Peace

OGS

Operation Get Some was a  complete success.  We had a total of 16 or 17 athletes who showed up on time and were ready to get to work...

Thanks to all volunteers and spectators for supporting our CFCP family.

Here were the workouts:
1. 3 rounds of 300m row and 10 back squats 185/135
2. Max shoulder to overhead
3. AMRAP 12' 3 burpees/6 squats/9 kbs 1.5/1pood
4. 800 m. run followed by 50 games style pushups

Results:
1st-HB
1st-Rochelle

1st Intermediate-Shelley
1st Intermediate-Joe

Givin' awards (athlete picks to come soon on FB)






After this successful competition, I completed the .com from friday...

WOD-
"Whitman"
15 kbs 1.5pood
15 cleans #95
15 box jumps
7 rounds for time

Results:
Dave N. 15'35"
Carson 15'53"
Mike F. 18'and change
Wlad 21'52"

This hurt our lower backs so bad : (

...this wod was not for Wlad.


Congrats to Deric for and Robert for finishing third place in their divisions!!

BOOM!

Then today, Monday, I completed WOD #1

30 paralette burpees

Run 100 yards

30 snatch kb #53 one arm

Run 100 yards

30 pp #53kb one arm

Run 100 yards

Results:

Carson-5'04"

Deric-3'51"

HB-7'31"

More to come after work today...