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.