chest beat down!

Power snatch 2,2,2,2,2,2,2,2
95x2, 145x2, 155x2, 165x2, 175x2, 185xmiss, 145x2, 145x2

WOD
AMRAP 15 min
Max reps clapping push ups
Sprint 1/2 gasser(about 100yds?)

me: 13 rounds 137 push ups

3x12 GHR's

Well, the snatch is not a strong suit for me. I have really neglected it probably the most out of all movements for the past year. It feels pretty foreign right now but the more I practice I will build those neural connections needed to unleach my true beastliness.

so Joc wont get jealous anymore

here is the link for it on youtube:
http://www.youtube.com/watch?v=1PLN9CFgHF4

one of my fav's

Strength -
Back Squat 5x1@355 since i missed some last time, got them this time pretty easy.

Rack Jerk 1, 1, 1, 1, 1
275x1
295x1
315x1
325x1 with press out 10#PR see video below
335xmiss

WOD - 
The Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight 215lb
Pull Ups
time - 4:55 (pr by :33)

got messed up on my first set of pull ups and couldn't do them well but after that moved pretty fast through it.

oops i did it again

Strength -
Press 8x3 @ 65% of 1 RM (45 seconds rest)
*work on moving the bar as fast as possible
All sets done at 155lb, so easy a baby could do it.

Weighted Pull Ups 1, 1, 1, 1 ,1, 1, 1
61x1
70x1
88x1
98x1
108xfail
103x1
103xfail

WOD - 
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.
total - 3,164

Honestly thought i would never do this wod again. Glad I made it to the end. I could have pushed a little harder but i really wanted to keep my breathing in check as long as possible and keep my scores from fluctuating too much. 326/321/320/319/321/316/312/306/302/312

OHS PR, front squats in a WOD? no thank you

Overhead squat 5x1
Since I didnt really know where to do these at i worked up until a fail then moved back down
225x1, 255x1, 275xfail on the way up?, 265x1, 265x1(25# PR)


Complete 3 rounds of:
Max Rep Front Squat 155 lbs
Bear Crawl 20 yards

20/6/10
total time 4:09

then
GHR 3x12 better than last time.

throwing away the game plan is never a good idea

Alternating Tabata Deadlift and Burpee
Professional - 275 lbs
Collegiate/Amateur - 185 lbs (this is the weight I used)

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

deadlift 15/13/12/11/10/9/7/6
burpee 9/8/7/6/7/6/8/6
total 140

Strength -

* To be done after DWOD
3 x 15 Weighted GHD Sit Ups.... shitty

des and kyle the real video

http://www.youtube.com/watch?v=WTqLccu8MCs
heres the youtube link

rumor mill

making PC progress

Power Clean - 3, 3, 3, 3, 3
195x3
215x3
235x3
255x3PR
265x1 plus push press for another PR

Weighted Chin Ups - 3, 3, 3, 3, 3
53, 60, 70, 80x2.9, 80x3

WOD -
Complete the following sprints:
2 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts

why cant back squat be as easy as bench?

Back Squat 5x5@325# got em all.

Bench Press 5x1@355# got em all easy

WOD -
Complete 3 rounds for time of:
8 Muscle Snatches 135 lbs
10 Ring Dips
12 Toes to Bars
time - 6:56

Holy moly donut shop those muscle snatches are not easy at all. Losing rhythm on toes to bar killed me as well. Overall not disappointed with the time but coulda been faster if I would just jump that freakin bar UP!

slow mover

8 rds
10 sledge rt
10 sledge lft
5 pull ups 53#
me: 13:50

8x20yd flying starts
super fast

the highs and lows of back squats

Squat 5x1

355x1, 355x1, 355xMiss, 355x1, 355x1, 355xmiss
oh whatever!

Press 5x5
195x5x5

WOD -
Perform as many rounds as possible in 15 minutes:
5 One Arm DB Thrusters RT 50 lbs
5 One Arm DB Thrusters LT 50 lbs
7 Push Ups
9 Box Jumps 24" Box
rounds - w/45#DB 12 rounds plus 5 thrusters

dont say I never gave you anything...

Put this on the CFWest site.
http://www.youtube.com/watch?v=wrvKOJ4opzE

run run run run run

extra credit:
40 burpees for time
me: 1:19

Sprints
2x20yd
4x30yd
10x10yd flying starts
me: really fast

3x12 GHR's probably the hardest thing Ive ever done
3x10 toes to bar felt easy after the GHR's

i think in regards to power cleans....

Kyle is stronger than me......for now.

Power cleans 3,3,3,3,3
215x3, 225x3, 235x5, 245x3PR, 255x1 just ran outta gas but happy with 245 for 3.

WOD
5 rds
3 clean pulls
3 power cleans
3 push press
3 push jerk
3 good mornings
2min rest between rounds
60-70% of 3RM
me: @170#
:57, 1:04, 1:07, 1:10, 1:07

getting back to where I once was

Front squat 3,3,3,1,1
275x3, 295x3, 305x3, 315x1, 335xfail

Bench 10x3 at 55% of 1rm 45 seconds rest
done at 205#

wod:
5 rds
10 ring dips
10 pull ups
1/2 gasser
me: 4:18

i think in regards to deadlift...

I am stronger than Kyle.

Deadlift 5RM 5x455#
Ugly but did it.

AMRAP
10 Supine Ring Pull Ups
10 Push Ups
10 Ball Slams 40#
me: 11 rounds plus 7 SRPU's
holy crow those pulls get hard after the first round.

Super strong guy!

Back Squat 5x5
320x5x5

Press 5x1
220x1, 220x1, 220x3!, 220x1, 220x1

WOD -
Complete 10 rounds of:
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty. 

me: 70#kb no penalties... much easier this time around.

CFFB day 8 - HGB

Complete 3 rounds of the following of:

Sledge Hammer Strikes Right - 1 minute   35/33/35
Box Jumps 20" - 1 minute             44/36/36
Sledge Hammer Strikes Left - 1 minute          34/31/32
Dumbbell Hang Clean 45 lbs - 1 minute         12/11/12

Rest 1 minute between rounds

me: 351 total
pretty happy with that, once I can cycle the hammer faster I could get more each round... well duh obviously but I mean technique was the limiting factor on the hammer strikes.

booobooo wooo booos

this is what an attractive man looks like.



if you wan to see what some other guy looks like doing power cleans go here

CFFB day...running again

Pcleans 3,3,3,3,3
205x3, 215x4, 225x3, 235x3, 245x2

towel pull ups max set x3
11, 16, 17

50yd suicides
1:00
1:03
1:02

CFFB day 6 or I'm a bench press god!

Strength -

Front Squat 5RM
295x5 (pr? well maybe not a pr but it felt good to hit a "heavy" front squat again)

Bench Press 5RM
315x5
325x5 pr
335x4 kyle got scared so he pulled it off me when i clearly was about to drop it on my neck then bounce it up and get my 5th rep... Stoked to get 325# tho and will get 335# next time.

Dips 3x12
done strict on rings, all unbroken and mostly easy
then
150 Double Unders for time
time - 3:42 (hugest pr by like 56 minutes and that was only 100 dub unders so i rule!)

WOD -
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

All the sprints were done untimed. I love flying starts cuz i hit my best stride once im moving, JUGGERNAUT!

CFFB days 4 and 5 all in one!

missed monday so did both days wods

power snatch 8x2 at 155# weak I know but I gotta make a starting point to move up from
then
strict press 5RMat 200# felt easy actually
then
back squat 3x10@ 70% 5rm based on 325# so did then at 230# pretty easy
then came the actual wods
AMRAP 15 mins
5 DL at 315#
10 toes to bar
me: 10 rounds plus 3 DL
then
Complete 10 rounds of:
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....and repeat
Do Not Drop The Weight. Do Not Set It Down.
If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

me: 3 penalties with 70#KB....I was muy tired.

CFFB day 3

3 rds
15 Db thrusters 45#
500m row
gbiz: 8:12

CFFB day 2

Power cleans 2 2 2 2 2
205x2 215x2 225x2 235x2 245x2
Deadlift 1,1,1,1,1
405x1 455x1 475x1 495x1 505miss
3x15 supine ring pulls
Dub under work.....
go to youtube to see larger

day 1 CF football

5x5 bench at 315#
x5
x5
x5
x4
x4

wod
8 rds
3 fquats 185#
8 strict ring dips
9:23
the.....dips....were.....hard. Don't worry Kyle, I'm coming for you, and I WILL destroy you.