6/3/10; 7am class

5 rounds
3 clean pulls (135#)
3 power cleans
3 push press
3 push jerk
3 good mornings

7:58

AMRAP in 2 min situps: 96

Bench Press: 5-5-3-3-3-1

185-205-225-225-235-250

Think my arms are still tired from Monday…

CFE (run)
20 min time trial ~3.3 miles

6/2/10

Couldn’t make it to CFLA today so at globogym:

Day 3 Wendler Back Squat (cycle 1, week 3)

5 @ 75% - 225
3 @ 85% - 250
1+ @ 95% - 280 (9 total)

280 felt really heavy and I was doing it in a power rack without spots.  May have had a few more but really didn’t want to fail.

For time:
2-4-6-...-20 burpees
20 situps between sets

13:34

CFE (c2)

Tosh 3x (250m + 500m + 700m); rest equal to work time

6/1/10

Body hurts like hell and hands are all ripped up.

Rest day.

5/31/10

Memorial Day “Murph”

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

37:23

Missed knocking Andy off the top of the leader board by 12 seconds.  Damnit!!  Will try to get there next time. 

Bitch of a workout.  Pushups are slow and miserable and it takes a while to get your legs under you for the second mile.  Fun morning with the CFLA crew.

Played about 90 minutes of beach football in the afternoon.  Fell very soundly asleep…

5/30/10

14 mile run ~1:35

5/29/10; 10:30am class

“Game Day”
Every minute on the minute for 40 minutes, do 2 power cleans until you can no longer do the requisite work in the given minute. After every 12th minute you may increase the weight if needed. Score is the sum of all weights x # of reps at that weight.

12 minutes @ 155#
12 minutes @ 175# *PR
12 minutes @ 185# *PR
4 minutes @ 195#  *PR (only got 1 in minute 39)

Everything through 185 actually felt really good.  I don’t think I’ve ever hit a power clean above 165 so today was a huge breakthrough.  For the last 4 minutes at 195, I managed to get 7 cleans though none of them were pretty and it was more a squat clean than anything.  I think if I were fresh I could get a decent power clean though.  Minutes 28-40 were tough.  No idea how guys can do 240 for 50 minutes…

CFE (run)

6x Franklin Hill sprints

50, 50, 49, 52, 50, 51

Strict Press 3-3-3-3-3

135-145-145-145-145

5/28/10; 5:30pm class

“Not a Broomstick” Mile

All movements done with 45# bar, for time:

25 Back Squats
25 Front Squats
25 Overhead Squats
400m run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m run
50 Squat Cleans
400m
50 Squat Snatch
400m run

22:42

5/27/10; 7am class

4 Rounds for time

8 muscle ups
8 thrusters (135#)
400m run

18:43

5/26/10

400m run
20 pullups
40 wallball (20#)
20 pullups
10 HSPU
800m run
10 HSPU
20 pullups
40 wall ball
20 pullups
400m run

17:40

First time I’ve attempted to do a workout with butterfly pullups.  Was able to do it until the last 5 (ripped my hand a bit) mostly in sets of between 3-6.  Will continue to work on these

CFE (run)

10k tempo (80% first half, 90+% second half)

5/25/10; 7am class

Day 2 Wendler Back Squat (cycle 1, week 2)

3 @ 70% - 210
3 @ 80% - 240
3+ @ 90% - 265 (14 total)

For time:

8 rounds
12 situps (GHD)
12 pushups

6:35

CFE (c2)

7x500m row (2 min rest)

Most around 1:49 with a few slipping to ~1:51

5/24/10; 6am class

Smackdown

“Grace”

30 clean & jerks (135#)

6:03

“Annie”

50-40-30-20-10
double unders
situps

5:21 *PR

5/23/10; 10:30am class

Partner WOD

10 Rounds:

Partner 1: 10 pushups
partner 2: when partner 1 is finished w pushups, as many reps of SDHP (95#) for the rest of the minute
Partner 2: 10 pushups
partner 1: when partner 2 is finished w pushups, as many reps of SDHP (95#) for the rest of the minute

(Total of 20 minutes…)

361 (I think I did 196)

Partners with David.

Later….

Bench Press 3-3-3-3-3

225-235-245-250-250

CFE (run)

4x5min (2 min rest)

5/22/10; 10:30am class

Smoker Prelims

30 front squats @ bodyweight (165#)
1 mile run

8:24

Broke the front squats into 2 sets (21, 9).  Took about 1:40.  Mile was 6:34 and about 10 sec to get out the door / start the run…

CFE (run)

5 k TT

19:30

Slow.  Legs felt heavy as shit after this mornings WOD…

5/21/10

Strict Press

5x5 @135 (last set to 7)

Decided to try OPT’s “Flight Simulator” and work on double unders…

for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

you MUST stop b/t sets
you CANNOT skip singles in b/t sets

10:26

All sets completed unbroken on first attempt.

I made damn sure not to miss any during this WOD as it would have sucked to have repeated any of the sets.  Arms and shoulders burned like hell after every set past the first 35…

5/20/10; 7am class

3 Rounds
500m row
21 front squats (115#)
12 push press (115#)

12:59

CFE (c2)

10x 20on:10off (tabata) (1100m total)

~5 min rest

5x 20on:10off (tabata) (575m total)