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...

Squat Clean

Rocked some 3 position cleans today...

5 sets:
3@175#
3@185#
3@195#
3@205#
3@205#

Boom!...then jogged 1200m...


OPERATION GET SOME TOMORROW!!!   Be there at 7:30am if you are competing...

Volunteers needed...

Rest with boom

Today was a semi-rest day...

Did: Snatch PP from back rack
5 @ 135#
5 @ 185#
3 @ 205#

Did: Snatch Pulls
5 @ 235#
5 @ 235#
5 @ 235#

50 burpees for time:
Results: 2'18"

50/50 GHBE/GHSU

Boom...OGS on Saturday!

Big Boom

After the squat snatch yesterday, it was time for some heavy back squat...

5@#185
5@#205
5@#225
5@#245

then 2 sets of 3@#265

the kicker is that in between each set, I rowed: 4X800m time trials

Trial 1-2'42"
Trial 2-2'44"
Trial 3-2'42"
Trial 4-2'40"

I was glad to stay consistent on my time trials because the lactic acid build/recovery/suckiness in between sets was hard as a mofo...

then after work, Wlad, Nik, Heather and I got some KBS (kettlebell swing) action on!

100 reps 2pood
completed 15, 15, 20, 15, 15, 20....unbroken...good rhythm with the boom!

 BOOM! (it's not me but it kinda looks like it)

EP WOD #2

Today Dave N. and I did the 2nd WOD from the SWfitness challenge.

WOD:
Find max snatch
rest 5'
then:
5 sqt snatch #135
5 rounds Cindy
5 sqt snatch #135
50 doubles
5 sqt snatch #135
30 pistols (15 ea. alternating)

Results:
Dave-8'54"
Carson-10'08"

this hurt a whole bunch...but was manageable...got a great feel now on how to pace this wod for the challenge.

...then we did some gymnastics!

...shot out to Joe Llamas for taking some awesome pics!!!

Yay Crossfit!!!