"Tillman"

Back Squat 5x1@360# got em all
Press redeux 5x5@200# got em all (failed last time)

WOD
Tillman Hero Wod
7 rds
7 Deadlifts 315#
Gasser run (~213m run)
15 pull ups
:45 rest

total time: 19:04
Back felt fine and never got tight. i tried to focus on form as much as possible which seemed to save it. Honestly the hardest parts were the runs and getting my wind back after each round. I would really have liked to see you do this wod Kyle... oh well I can deal with it.

"HGB part2" or "i always knew i would make Kyle quit CFFB"

Hammer gone bad-
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute 45/41/42 last time:35/33/35
Box Jumps 20" - 1 minute 37/30/30 last time:44/36/36
Sledge Hammer Strikes Left - 1 minute 35/38/38 last time:34/31/32
Dumbbell Hang Clean 45 lbs - 1 minute 10/10/11 last time:12/11/12
Rest 1 minute between rounds
me: 367 total last time:351 total

first and 10...

Bench Press 8x3 @ 65% of 1 RM (45 sec rest)
done at 240# easy

Strict Chin Ups 3 x 15
15
14+1
11+4

WOD -
5 Hang Power Cleans 185 lbs
Sprint 100 yds
Rest 40 seconds
10 Push Press 135 lbs
Sprint 60 yds
Rest 30 seconds
20 Kettle Bell Swings 2 Pood
Sprint 40 yds
Rest 20 seconds
40 Ball Slams 35 lbs
Sprint 20 yds

time - 4:14
Everything was east but the last run I thought I was gonna fall down cuz my legs were so fried. I didnt tho :) Definite lung burner, i love these types of CFFB wods.

good days usually follow bad days

Front squat 3, 3, 3, 3, 3
225x3, 245x3, 265x3, 285x3, 305x1.... just screwed up so did it again 305x3 pretty easy.

AMRAP 20 min.
max rep supine ring pulls
50 yd run

total reps: 152
Kept them strict so that Kyle couldn't complain about my total. :)

under recovery

Strength -

Deadlift 5RM

405x5 tried to keep my back flat and really tuck in. Felt totally awkward, like i was doing a straight legged deadlift. With no one there to watch me i have no idea what it looked like.

DWOD -
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*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.
Rest 120 seconds between sets.

1)95#
2)135
3)135
4)135
5)135 with 2 penalties

not a good day.

poor nutrition takes its toll

mucho tired, i think im not eating enough, often enough.

for the paleo challenge
max rep pull ups- 44

5x5 back squat failed at 340# on first set-
reset to 90% of that so did 5x5@305#

press 5x1 at 227#- got easier as I did them.

AMRAP 12 min
5 pull ups
10 push ups
15 double unders
I got 5 rounds in about 4 minutes then got super frustrated with the double unders and I QUIT! And I dont feel bad about it.

then I did
Christine for the Paleo challenge
9:01 a :30ish second non-PR! whoo hoo!

ha ha

found these on youtube...

FGBizzle

Fight Gone Bad total:377
last time was on 10/23/09 : 379

heres how it breaks down
last time total    this time total
row-43               row-41 down 2
wall ball-51       wall ball-51 same
SDLHP-62        SDLHP-70 up 8
box jump-121   box jump-125 up 4
push press-102  push press-90 down 12

overall i take this as a win. :)

CFFB Total revisited

Power Clean last time 225/ this time 265
Back squat last time 365/ this time 385
Bench Press last time 375/ this time 365
Deadlift last time 520/ this time 515

CFFB total: 1530

I also did a 225 strict press to make my CF total increase to 1125.

the Hay-Fo's doing their thing

so youtube and WMG are making my life hard by disabling all the music I put on.

here for the bigger version

handstand death

Power Snatch 5, 5, 3, 3, 3, 1, 1, 1, 1
75x5, 95x5, 115x3, 125x3, 135x3, 155x1, 165x1, 175x1, 195x1PR but with a press out

7 rds
max hold handstand
10 srpu

total time- 7:22

getting ready for something big?

find 1rm on weighted chin ups
105# yes
114# no

wod
7 rds
max rep w/50% of 1rm weighted chins done at 53#
50m run
rest as needed
7,5,6,5,4,2,4

feels like a light week in preparation for a total or something else painful.

being tired helps sometimes

OHS 3,3,3,3,3
95x3, 135x3, 165x3, 195x3, 215(BW)x6 pr by 5 reps i think

WOD
AMRAP 15 min
3 overhead anyway 75%BW= 160#
6 push ups
9 GHR

me: 14 rounds +3+6+2

I went in today thinking I wouldnt go heavy on OHS, I was so tired and beat I thought I would have any strength. The OHS felt ok so instead of going heavier I went for BW reps. Pretty happy with 6, I think 10 for more is very possible in the near future. Kyle, you interested in a race to 15? Jfo? or will that be Jhay in a couple weeks? Wait can you both already do that many? OK then Stock and Daniel, you are both beasts at OHS right?

im freakin beat

pull up ladder on the minute:
16 rounds plus 14 pull ups
tore my right palm and after that it is a matter of if you really wanna do them and screw yourself for future training.

6rds
12 walking lunges with 155#
200m "yog"

11:41

I am officially super beat. My whole body is sore. That is all I have to say about that.

a little tired, need more carbs? :)

Probably just a slice of pizza would give me the energy, right?

Power Cleans 3,3,3,3,3
195x3
205x3
235x3
265x2
275xmiss
245x2

5 rounds at 185#
3 cleans pulls
3 power cleans
3 push press
3 push jerk
3 good mornings
2 min rest between each round
:49 :54 :55 :55 :55

tons of lifting

back squat 5x5
335x5, 335x5, 335x5, 335x5, 335x3

bench 5x1
360x1, 360x1, 360xmiss, 360x1 super slow, 360xmiss

bent over rows 3x12@155#

WOD
5rds
20-40-20 sprints
8 KB 2 pood
16 push ups
1 min rest
:38, :39, :39, :41, :43

sorta back on track

did CF wods from Monday
Strength
Front Squat 5x1 @ 325# pretty happy with that. Im getting stronger at these finally

Press 5x5 @200#
200x5
200x4
200x2
195x4
stopped due to time and WTF i was weak on these today.

WOD
AMRAP 8 mins
3 DL@315#
5 24"Box Jump holding 45#DB's

me:7 rounds even
I decided to not completely ruin my back and do all the DL's as single reps.

the CF life? What does it all really mean?

the CF life? Well, regionals are over and it was a overall fun experience. Lots of driving and hustling for a few workouts but the judging was better, the organization was better and the vibe was better than sectionals. To see the pics go to:
my flickr account

There are a lot of pics but check em out.

So on my way to the second day of the competition I left the house kinda late and was running because we stayed about an hour from the contest site. On "the" 405 or just on 405, I was doing about 80 on an early Sunday morning with not too many cars on the road. Bam, I see the red lights of a Highway patrol behind me. I am someone who accepts the fact that if I CHOOSE to break the rules and get caught then it is on me so I am already just reserving myself to the ticket. I try to pull off on the next exit, its f-ing LA so who knows where the hell I am, hes yelling at me to just pull over, stop the car, etc... He walks up tot he car, states his purpose and asks for my licence. As I hand it to him he sees my shirt and says "Are you headed to the regional qualifiers?" I reply "yes" and praise Jesus or Glassman he immediately says "I'm not gonna give you a ticket, how are you guys doing?" It was awesome!!! He didn't even scold me or anything, he just told me how to get back onto the 405 and that was it. SO SICK! :)
The team comps were all pretty fun WOD's. We didn't do as good as we had hoped but that is how Crossfit works so life goes on.

keeping ahead of the riff raff

Jerk- like a real jerk no press out
225x1, 245x1, 275x1, 290x1, 300x1PR

WOD
30 Back squat BW 215#
1000m row
30 burpees
me: 8:16

Now lets rock regionals!

FYI- this blog is not only here for TROLLS to FLAME me on my own blog :)

With that in mind. I am super stoked on the Team WODs. But really it is amazing how much all of us have improved from last year. Back then we all had some pretty big holes in our fitness. At first glace when i looked at these I thought "oh good its all stuff we can do" but honestly what is there that we cant do? PLUS we are gonna smash on Crossfit Jokeland,  I mean Oakland.

Leah- I ate all my cookies during our team "meeting" so......

"flat" back who needs it?

5RM deadlift
460x4.6 then waited a sec and got the last one.

5x1 press(from yesterday)
225x1, 225x1, 240x1PR, 225x1, 225x1


3x12 supine ring pull ups

sprints were not as fast as Ive run before but clearly much faster than kyle.

gotta take a rest day- don't worry Kyle, life will go on.

double day yesterday made me muy tired. i figured that it would be best not to do 5x5 back squats and risk injury this close to regionals. I'll be in there 2moro.

Being a Team Player :)

missed sat so did the Cf football wod form sat then the team building wod.

7rds
3 deadlift 315#
6 HSPU
9 box 24"
me: 7:23 if i did the HSPU's faster i would have got a shorter time.

WOD 2
row 2k
200 KB 53#
175 box jumps 20"
100 c2b pull ups
100 burpees
1 mile run
50 SQUAT cleans 135#
25 power snatch 115#
divided between 4 people, only one works at a time so its go until you gas more or less.



I cant believe it happened but i actually went to Leah for advice today... and she was right...(about cooking bacon or salami in a skillet first then cooking the eggs.) :)



JFO doing her thing:
http://www.youtube.com/watch?v=DI08DhXebTY