"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.
Thursday, June 24, 2010
Tuesday, June 22, 2010
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.
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.
Monday, June 21, 2010
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.
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.
Sunday, June 20, 2010
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
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
Thursday, June 17, 2010
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.
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.
Tuesday, June 15, 2010
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
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. :)
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. :)
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