30 muscle ups

30 muscle ups for time
me: 9:50
tried to do them 2 every :30 for as long as I could. i guess I averaged 3 a minute.


6 rds
53 yd farmer walk 2pd kbells
106 yd sprint

me:5:50

It was pretty light weight but I just wanted to really push the wod and run all out.

a typical CFFB kinda day

FSquat 3,3,3,3,3,3
185x3, 225x3, 245x3, 275x3, 300x3, 315x2

Bench 8x3@65%of1rm(:45 sec rest) done at 245#

AMRAP 15 min
5 overhead w/185#
10 push ups
15 back ext.

me:8 rounds +5oh+10pu+6back ext.

push/pull

max rep bench @225# 3 tries
24
18
17

100 pull ups for time
5:03

active rest/recovery day

deadlift 5rm
did this at 365x5 with perfect form. Almost 100# less than my previous 5rm but I really just wanted to do something easy and do it right.


3x max rep strict pull ups
12/8/7

10x10yd flying start sprints
there was more running i was supposed to do but i was pretty beat from yesterday so I shortened the sprint volume a little.

tomorrow looks fun.

soul crusher

"kalsu"

100 thrusters@135#
each minute do 5 burpees

me: 23:52


t.h.e. h.a.r.d.e.s.t. w.o.d. e.v.e.r.

ohs pr, we need a score?...

OHS 2,2,2,2,2,2,2,2
95x2,115x2,135x2,165x2,185x2,225x2,245x2,275x1.75...PR had the second rep but rushed it on the way up and came forward.

WOD
we need one score
5rds
3min AMRAP 1 min rest
3 PC 155#
6 push ups
9 knees to elbows
3/2/2/2/2
11rds total
never got any kind of groove on k2e and that slowed everything way down.

benchin made easy

bench press 5x5@325# got em all

wod
on the minute for 10 min
3 squats@75% of 1rm- 290#
50yd run
5 strict chin ups
5 hspu penalty for each round not completed.

me: fell apart at round 7 so missed chin ups on rounds 8, 9, 10.
did burpees instead of hspu as penalty cuz i dont listen to kyle.

stoked on the bench press- 405 is coming soon.

make up day

3RM Snatch worked up to 185x3
working on keeping the chest up but not back...


1/4 gone bad
5 rds
:15work/:45rest
135 thruster
rest
50# pull up
rest
burpee
rest

total:103

a little under the weather but ok

front squat 5, 5, 3, 3, 1, 1, 1
135x5, 185x5, 225x3, 255x3, 285x1, 315x1, 335xmiss twice

press 8x3@65%1rm :45rest done@155#

strict ring dips 3x15

WOD
10x100m runs 1:3 rest
fastest 13.09
slowest 16.96 but my slowest before that was 15.50 so that was a really bad run.

I was feeling really good about front squats until I started to do them, Ive been a little sick the last couple days and today i actually felt it a bit in my energy levels. Oh well i get it next time, im stoked to have confidence back in front squats in general.

CFFB Disco

DEADLIFT 5rm @410# still fighting for the flat back, not perfect, but better.


WOD
"Football Disco"
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Power clean 75%BW- 160#
Pull up

me: 8:28

why be competitive at something that is supposed to make you better at OTHER stuff? :)

here's what I want:
405 bench
315 C and J
525 Deadlift with a flatter back
450 b squat
405 f squat
50 pull ups

as for metcon's I have decided to just DO THEM HARD. If I flail, flail. But I will be at 100%.

not that anyone cares but after about a week and half of drinking about a quart of whole milk right after working out i feel great. It has really helped my recovery in regards to the volume of CFFB. I think I have even lost some of the innnertube i keep around my waist. :)

me no like this wod, its hurts my feelers

AMRAP 15 min
15 DB thrusters 45#
500m row

me: 4 rounds plus 13 thrusters

I think last time was maybe 4 rounds even... is muy hard.

tired legs... heavy farmers walk

PSnatch
8x2@155# all

3x15 strict chin ups
15/10+5/11+4

WOD
8 Rounds
50 yd Farmers Walk
go heavy, no dropping the weight
90 second rest between rounds

all walks done with trap bar@315#
no drops


that.will.hurt.your.hands. :)

actually trying is hard work....85 squats w/225#

bench 5x5@320# felt good got em all

WOD
"Religion"
5 rds
Max rep back squat 225#
7 burpee box jumps

me:
35/16/15/10/9 total:85
time: 17:33

ouch.

becoming a push press beast

Push Press 5,5,3,3,1,1,1
135x5
185x5
225x3
245x3
275x1
295miss
285x1
295x1PR
305miss
300miss
Really wanted to get 300 for a push press which is funny since it is my jerk 1rm right now as well. Next time 300+ for sure.

3x15 ring dips


5 rounds
20-40-20 shuttle run
8 KB 2 pood
16 push ups

me: 5:14
This wod is supposed to be done with a 1 minute rest between each round and only for time per round. Since I didnt have a timer to keep track of exact seconds and since we just did this wod like 2 weeks ago i did it as a straight through wod. The push ups got really hard by the end. Extreme chest pump!

after three days off....

squat 10x2@65% 1RM- 250# :45 sec rest between sets

AMRAP 10 min
50 m run
10 ball slams 40#
15 toes 2 bar

me: 5 rounds

3x15 GHR

I was sooooooooo hung over from all the sugar on Saturday.

the road back to 405

fsquat 5x5@275#

bench was supposed to be a 5x1 but I did
315x3
365x1
380xmiss
365x1
365xmisss
315x5

no runs cuz my knee was aching from basketball the day before.

"snatch"ing 200#...

Psnatch 8x2@150# felt easy, really tried to work form and getting under the bar quickly.
then for fun did:
185xmiss
185x1 no press out
200x1 extreme press out, like practically two different movements.... Im not counting it.
200xmissx2 more tries

5rds
10yd cone drills
1 rt start
1 lf start

felt fast on some, awkward transitions on some.