Rest?

Today was supposed to be a rest day, but I couldn't get over the fact that I couldn't do a "pistol"...so after some drills and lessons that I looked up on the net, I finally got em'!!!   Boom Baby!!!

I need to know how to do them because they are in one of the wods at the SWfitness throwdown...

So I did:10 rounds
For time...3 on each leg alternating and 20 double unders

Results:
Carson: 20'ish

Wow...

I WANNA LOOK LIKE THE DUDE....t-shirt in the making...

Heavy Rowing Nancy

We were put to the test today with this ridiculous WOD:

Heavy Rowing "Nancy:
5 rounds:
500 m. row
15 overhead squats #135

Results:
Dave N.-18'45"
Carson-19'55"

Dave N. and I after WOD

BIIIGGGG   DDDDDDDD....boom










Holbrook tomorrow!...

Dip/pullup and Some

Today after frying my legs with all of the nasty squatting yesterday, it was time for some upperbody body weight stuff....

So Fio and I decided to rock this 10 minute AMRAP...
WOD:
5 pullups
5 dips
15 situps
Completed with a #20 vest

Results:
Carson-9 rounds
Fio-8 rounds and 1 dip

Before Wod gettin' warm

Immediately post wod.  (Yay...Go US)!!










Then after a couple minutes rest, it was time for another body weightish 12' AMRAP...

WOD:
3 HSPU
6 Pushups
5 hang pwr cleans #155

Results:
Carson-10 rounds

And today they posted the WODS for the SWfitness throwdown in El Paso Texas on Feb. 26-27th...should be awesome  http://www.swfitnessthrowdown.com/

And I gotta give a shot out to the SRT team and Robert Ayala's team competing in the the Tough Mudder competiton in a few days...

OUT...

Wallball-Run/C & J/Back Squat

Today was a great Monday at CFCP...

The class workout was a challenge...we had a great turnout though and I saw some fabulous effort from a whole lotta folk...great job everyone!

WOD: 5 rounds
20 wallball shots #20/14
400m. run

Some top times for the day:
I finished with a time of 10'47"

After this really tough WOD, Dave Nickel, HB and I decided to work some clean and jerk!...2, 2, 2, 1, 1

...after a brisk warm-up, we began...

...this is what happened:

Dave N. completed a swift 225#, as well as I, and HB busted his chin because he didn't get his face out of the way of the bar...CONSTANTLY VARIED MODAL DOMAIN FACE SMASH!

Then after work I did some heavy (at least for me) back squat!

6, 6, 4, 3, 1, 1

I started light but later PR'd at 285#.......BOOOOOOMMMM!

...and I gotta give it up to Trev for POWNING Sunday's dotcom with a time of 3'23"

WOD:

10 reps 275# deadlift

50 doubles

3 rounds for time

Another day in the books....gotta hit some muscle ups tomorrow...

Birthday/Sat Wod

Friday night was a great night...all of the important people in my life came and celebrated my 26th birthday at Serranos...then we went bowlin'...thank you to everyone!

Bowlin' for BDAY!!

BOOM!.....215

Natali and I at Cedar Park Stars game (2-1 W in OT) Saturday night









On Saturday, after a long night of bowling, it was WOD time...

Nikki came up with this ridiculous WOD:
10, 8, 6, 4, 2 front squat, push press, thrusters #115
2, 4, 6, 8, 10 box jump, pullup, burpee

Results:
Deric-9'46"
Dave N-10'31"
Carson-10'33"
Mike Fio-12'35"
Trev-14'ish minutes
HB-17'ish minutes

This really hurt...then Trev, Dave N. and I deadlifted 5, 5, 5, 5

Results:
Trev-335#
Carson-335#
Dave N-275#

Followed by a 500m row TT:
Results:
Dave N.-1'23"
Carson-1'34"

Then we practiced snatch!

Next week is going to be epic...thanks again all for the birthday wishes.


Us after Saturday madness!

Double Baseline

Today the WOD for the day was double baseline...

WOD:
1000 m. row
80 air squats
60 sit-ups
40 pushups
20 pullups

Results:
Jon R. 8'26"
Deric M. 7'36" (lil' bastard)
Carson 8'02"
HB 9'02"

and then some...Nice job everyone!!!!

Some times for today!










Then, after work, I completed:
3 cleans #185
5 dips
7 2 pood russian swings
AMRAP-15 min...

Result: 13 rounds on the dot...

Big D doin' what he does at 6 o'clock class!







I love everyone!...thank you all for the birthday wishes...
I especially love my brother Chanse and my fiance Natali

Nat and I







My bro Chanse (freakin' looks like me)

.COM/Thruster sprints

Together Dave N. and I completed the dotcom for the day.  This workout consisted of:

5 rds:
400m. run
20 burpees
15 bent over rows 50#...although we used 53# and 55#

...cause that's how we roll...

Results:
Carson-16'33" (30 seconds behind dotcom leader Josh E., but better than most)
Wlad-18'02"
Nikki-26'52"
Dave N.-18'54"

Great Work Everyone!

Then Dave N. and I teamed up and took on 150 thrusters #95 for time...we finished with a time of 8'24"...it hurt...but POW!

After the WOD and thruster WOD!  PaPow!











another day in the books...

A Ridiculous Day of Work!

Today was an awesome day at the 609 box...again I wasn't sure what was in store so we went to Big Dave Tillman...he came up with some awesome programming for the day!

We started off with a 2k row time trial

Results:

Carson: 7'12"

Wladi: 6'51"

Mike Fio: 7'05"

No matter what, the pinche 2k row always hurts so bad!

Wladi's time and self after his 2k PR!

After the 2k row, we had to work our Rack jerks!

Reps: 3, 3, 2, 2, 2

Results:

Carson: 185, 195, 205, 205, 215 and 1 @235#

Mike Fio: 205, 205, 215, 225, 235 and 1 @245#

  Working the Jerk!

Then we did front squats @ 8, 8, 4, 4, 2 reps superset with 20 back extensions...here is where the body was like wtf....but ain't nothin' a lil' white flood can't handle...boom!

Results: 

Carson: 155, 165, 185, 205, 225#

Wlad: 165, 185, 215, 235, 255#

Mike Fio: 185, 205, 215, 235, 255#

Then we had to WOD

10-1 reps each of:

155# pwr clean

chest to bar pullups

kettlebell swings 1.5 pood

Results: 

Carson: 13'02"...boom!

Wladi: 22'40"

...really tough...

Mike Fio preparing for 2k row and Wladi and I about to hit the WOD...

Another day in the books, .com tomorrow!

Tabata Somethin'

Today we rocked tabata somethin' else, and boy was it Somethin' Else!...haha

...scored 424

...it hurt

...the end

Open Gym

Saturday, January 15th was a great day at CFCP.  28 people showed up for 14 teams of 2 to complete the following workout I designed:

"A Buck Fifty"
Each team of two had to complete:
800 m. run
150 squats
150 situps
150 pushups
150 pullups or 250 squats
800 m. run backwards

Wladi and HB finished 1st with a time of 24'and change...saw great ROM and huge effort from everybody!
Great great job everybody.

I stayed later and completed the .com......"Elizabeth":
21, 15, 9 reps of squat cleans #135 and ring dips
...finished with a time of 9'22"

CFCP after FGB 5

Chest to bar at ACO

 

Fio after "Fran" got a hold of him at ACO

Damn sandbags raping me at ACO