.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

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!