Put this on the CFWest site.
http://www.youtube.com/watch?v=wrvKOJ4opzE
Sunday, April 18, 2010
Saturday, April 17, 2010
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
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
Friday, April 16, 2010
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
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
Thursday, April 15, 2010
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
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
Tuesday, April 13, 2010
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.
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.
Monday, April 12, 2010
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.
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.
Saturday, April 10, 2010
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
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 totalpretty 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.
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