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!
Monday, March 21, 2011
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!!
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!!
Monday, March 14, 2011
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...
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...
Saturday, March 12, 2011
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!!
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!!
Friday, March 11, 2011
.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!!!
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!!!
Tuesday, March 8, 2011
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...
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...
Monday, March 7, 2011
.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
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
Saturday, March 5, 2011
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!
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!
Friday, March 4, 2011
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!
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!
Thursday, March 3, 2011
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 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!!!
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