4/14/12

Team CFLA Practice

Every minute on the minute for 4 minutes:
3 rope climbs
3 deadlifts (80% 1RM / 365#)
—rest 1 min—
Tabata Games Pushups (Feet on 45# plate)

75 total
—rest 1 min—
4 rounds for time:
3 rope climbs
3 deadlifts (80% 1RM / 365#)

6:35

Rope climbs and deadlifts were a brutal combo.

—1 hour later—

Crooked stairs:

4 x up (start every 2 minutes)
—1 min extra rest—
3 x up (start every 2 minutes)
—1 min extra rest—
3 x up (start every 2 minutes)

Goal is condition myself to get up every 2 minutes 10x.  Was doing these relatively slowly (:40-:45) but felt pretty good.

4/13/12

Rest day.  Massage…so needed.

4/12/12

3 Rounds:
10 HSPU (deep to 45# plates)
15 T2B
20 KBS (24kg)
25 ab-mat situps
250m row
—then—
Complete 30 thrusters (95#) *5 burpee penalty if bar hits the ground

13:19 (11:51 to complete the 3 rounds)

Went 10-10-10 on the HSPU.  15-(10-5)-(11-4) on the T2B. Straight through on the KBS and situps.  Didn’t go too hard on the row.  Took about 30 seconds after finishing the 3 rounds before going to the thrusters. Went straight through 30.

—1 hour rest—

For time:
12-9-6-3 / Deadlift (315#)
40-30-20-10 / Wall ball (20#)

6:35

Deadlifts unbroken.  On WB went: 27/13 - 20/10 - 12/8 - 10

4/11/12

AM @ Waxman’s

Work to 1RM HPS from boxes above knees

20kg x 5
40kg x 5
45kg x 3
50kg x 2
55kg x 1
60kg x 1
65kg x F

3 x snatch from boxes below knees (~85% / 45kg)

45kg x 3 x 8

PM

At SMC track:

4 rounds
100m sprint
—:30 rest—
200m sprint
—:90 rest—

Fucking hard.

At CFLA For time:
5 rounds
5 front squat (70% 1RM / 210#)
150m run

5:33

PM YOGA

4/10/12

Work up to 1RM HPS

45 x 5
95 x 5
115 x 3
125 x 2
135 x 2
145 x 1
155 x F

8-7-6-5-4-3-2-1
HPS (67.5% of 1RM / 100#)
Wall ball (20#)

5:40

*5 burpee penalty if bar hits the floor

Bench Press
3 x 5 @245#

For time:
100 DU (20# weight vest)
5 weighted pullups (20# vest + 15#DB / 35#)
75 DU
10 PU
50 DU
15 PU
25 DU
20 PU

9:56

At very moderate intensity:
20 minute run (~3 miles)
10 minute watt bike
10 minute single unders

4/9/12

Back Squat

3 x 5 @295#

5:30pm class

3 x Franklin Hill “over and backs”

Start every 12 minutes

6:05
5:47
5:42

Took the first one at about 85% and the next 2 at 90-95%.  Felt good.

Late @ Waxman’s

Work to 1RM PC on boxes above the knees (just below hip)

40kg x 3
60kg x 3
70kg x 2
80kg x 2
85kg x 1
90kg x 1
95kg x F(2)

Really fucking hard to get a good pull from this high up.  You literally have like 6 inches of “jump” and you just have to commit to getting your hips in and out.  I think I could hit 95kg but it felt heavy and I just wouldn’t commit to getting under it.

Clean bx bl knees (85% of 1RM PC / 80kg) x 3

80kg x 11 sets of 3

4/8/12

CFLA Team Practice

5 rounds
200m run
5 OHS (135#)
5 MU

13:25

MU went 5/5/4-1/4-1/3-1-1.  The last 2 sets I spent a lot of energy jumping up to the rings and getting a false grip.  When they’re moving around it makes it way harder.  On the OHS once I got it up it wasn’t a problem but I missed the snatch like 4x.  Can’t waste that energy and time.

WOD 2
“Drunk Kelly”

3 rounds
50 unbroken DU
30 box jumps (32”)
15 unbroken WB (20#)

10:00

Moved consistently through it.  Hit all DU and WB. Box jumps were smooth but not too fast.

—4 min rest—
1000m bike TT

1:20.  Legs were just toast.

4/7/12

AM @ Waxman’s

Hang snatch + snatch from box bl knees / 2+1

40kg x 8
45kg x 15

Felt good today.

PM CFLA Team Training @ Dogtown

Clean Ladder (20” to hit the lift and 10” to move to the next weight)

165 x 1 (PC)
185 x 1 (PC)
205 x 1 (PC)
225 x 1 (PC)
245 x 1
255 x 1 *PR
265 x F

Really happy I could hit a PR on a ladder like this.  Think I have like 10-15# more if I had a bit of rest between sets but not going to complain.  Amazed to watch Logan get 295# and the Dogtown guys get 315#....still got a ways to go.

We then did a relay race similar to last year’s games final.  I pulled Diane…

Diane
21-15-9
DL (225#)
HSPU

Deadlifts all unbroken.  HSPU went 21 / 12-3 / 5-2-2.  Definitely a massive PR but not sure what my time was.  Probably in the 4:30 range?  Felt good but still need to make both movements more efficient.

4/6/12

Rest day

4/5/12
Long training day.  3 sessions.

AM Session
3 x 20 GHD situps (focus on fast hip extension)
3 sets MU (6,5,6)

1 min max pullups (43)
1 min max DU (80)
—1 min rest—
1 min max inverted burpees (14)
1 min max dU (92)
—1 min rest—
1 min max squats (62)
1 min max DU (92)
—1 min rest—
1 min max rope climbs (5)
1 min max DU (61)
—3 min rest—
As fast as possible, complete:
Max pullups (43)
Max inverted burpees (14)
Max Squats (62)
Max Rope Climbs (5)

5:25

@ Waxman’s

1 power snatch + 2 snatch (box below the knees)
40kg x 5
45kg x 4

1 hang power snatch + 2 hang snatch
45kg x 4

1 hang power clean + 2 hang clean
45kg x 2
60kg x 8

PM @ CFLA

Front Squat
3 x 5 @240

For time:
21-15-9
Hang power clean (135#)
Games Pushup

3:39

—4 min rest—

21-15-9
Shoulder to OH (135#)
Situps (x2)

5:28

4/4/12

8 x 100m sprint (~90 second rest)

For quality:
Max strict chinups in 2 min (29)
20 squat cleans (155#)
1000m watt bike ride
20 jerks (155#)

Deadlift
3 x 5 @365 (around 75%)

4/3/12

Work up in heavy snatch singles

95 x 5
135 x 3
145 x 2
155 x 2
165 F

Really frustrating day.  Just wasn’t getting as much bar speed as I have been.  I KNOW that my snatch has gotten better.  Just need to prove it now.

AMRAP 10
1 snatch (variable; I chose 135#)
7 burpees

Score is weight moved (snatch weight x reps)

Did 16 snatches for 2,160#.

1000m row @85% for form (~3:33)
2 x 500m row at first 500m pace (1:45)

Bench Press
3 x 5 @235

4/2/12

Easy 8 mile run

~55 min

First longer run a very long time. Nice, even and easy.

Back Squat

5 x 5 @285#

Felt strong.

4/1/12

Head to head competition: KB (men 32 / women 24)

Round 1 Marek: W (41 reps)
Round 2 Perm: L (48 reps)

Perm just took me in this.  Strong MOFO.

In teams of 5:
Move 700# of plates (10 45# & 10 25#) 40m
Rest of team does 30 squats for each 10m moved
—After the weight has been moved, do 7,000# of cumulative deadlifts—

4 rounds:
1 min max weighted pullups (45#)
1 min max OH walking lunges (45#)
1 min max russian plate twist (45#)
1 min rest

Round 1: 12, 32, 50
Round 2: 9, 32, 45
Round 3: 8, 32, 50
Round 4: 9, 32, 54

Interesting change of pace workout.

3/31/12

Team CFLA Practice

10 min to find a 1RM thruster:

95 x 5
135 x 3
155 x 1
185 x 1
205 x 1
225 x 1*PR

Head to head competition: Thruster (50%1RM / 115# for me)

Round 1 vs. Perm: W (31 reps)
Round 2 vs. Logan: W (26 reps)

Loved this head to head competition.  We’re going to be doing this more often in practice which is really cool.  Let our animals attack!

In teams of 5 complete the following tasks:
800m run (+2 45# plates / 1 25# plate)
25 rope climbs
250 pullups

Our team sent 3 out on the run with the plates while Annita and I started on the pullups and rope climbs respectively.  Made some bad tactical and strategic decisions and ended up losing by about 20 seconds.  Lessons learned.