Haven’t been here in a long while!
I was still keeping a wod log all this time, but I don’t find it super efficient to come here every day, so I have my own system to log and sync.

So in case anybody cares, here’s my up-to-date log: http://db.tt/dAnqGWcE

We 11/30

13:00 - CFLA (sp)

TGUs

3x53# (up & down)
1x65# (up only)
1x75# (PR!)
1x85# (m)
1x75#

w/ barbell, both sides.

—

Snatch

5x65#
3x85#
2x95#
1x100#
1x105#
1x110# (PR!)
1x115#
1x120# (PR!)
4x95#
4x95#
5x95#
5x95#

—

Weighted DH Pull-Ups

6x20#
4x20#
3x20#
3x20#
3x20#

(bw~152)
__________________________________________________

Tu 11/29
rest day
__________________________________________________

Mo 11/28

16:00 - CFLA (sp)

Deadlift - Wendler 5/3/1
C3.W1 - 5/5/5+

5x95#, w/ green band
5x115#, w/ green band
5x140#, w/ green band
5x165#, w/ green band
5x190#
12x220# (12x cutoff)

—

Front Squat - Wendler 5/3/1
C1.W1 - 5/5/5+

5x85
5x100
5x120
5x135
11x155

Don’t know my 1RM.
5x165# last week, so let’s start with 180#.

__________________________________________________

Th 11/24 - Su 11/27
rest days
__________________________________________________

We 11/23

13:00 - CFLA (sp)

Push Press
5x5

5x85#
5x95#
5x95#
5x105#
5x105#
5x105#
5x105#
5x105#

—

Front Squats
5x5

5x155#
5x155#
5x155#
5x160#
5x165# (5x PR)
5x165#

—

GHS Sit-ups / GHD Back Extensions

10 / 10
10 / 10
8 / 10

Low energy. Low focus.
Still managed to do a good workload. I’m pleased.
__________________________________________________

Tu 11/22

17:30 - CFLA (sp)

TGUs

3x45# db
3x45# db
2x53# bb
1x58#
1x65# (up)
1x70# (PR!) (up)
(all each side)

First time doing TGU with a barbell!
It’s actually a lot easier to start.

—

Snatch Balance
5x5

5x65#
5x75#
5x85#
5x90#
5x95#
5x100#
5x100# (PR!)

—

Hang Power Clean
5x5

5x95
5x115
5x135 (drop, re-grip & go)
5x135
5x145
4x145
5x145
__________________________________________________

Mo 11/21

16:00 - CFLA (sp)

Dynamic Deadlifts
15x3 @ 55%-70%, every minute.

15x3 @ 165# w/ green band

—

Weighted DH Pull-ups / Weighted Dips
8x3

3x20# / 3x30#
3x25# / 3x35#
3x25# / 3x35#
3x25# / 3x35#
3x25# / 3x35#
3x25# / 3x35#
3x25# / 3x35#
2x25# / 3x35#
3x20# / 2x35#

(bw~152)
__________________________________________________

Su 11/20
rest day
__________________________________________________

Sa 11/19
rest day
__________________________________________________

Fr 11/18

11:30 - CFLA (sp)

Box Squats - Wendler 5/3/1
C1.W3 - 5/3/1+

5x75#
5x95#
5x110#
5x125#
3x140#
6x160# (6x cutoff)

up 20# for the next cycle!

—

Shoulder Press
2x 4/3/2

4x91#
3x94#
2x97#
4x94#
3x97#
3x100# (3x PR)

Felt good for 3 on the last set.
Up more than 2# next week…

__________________________________________________

Tu 11/17

13:00 - CFLA w/ Logan

6x Franklin Hill Sprints
-Each sprint begins on the 6-minute mark

times:
0:45
0:54
—
1:01
1:07
1:08

This was brutal. This is where that extra 20#of bw from the last two months is hurting.
Glutes were f***ing hurting after after sprint #2. I had to sit the next one out.
Didn’t help that Vince and Matt put the hammer down straight from sprint #1! Good job guys!
Lost of lacrosse ball rolling after. I hope I’ll be fine for box squats tomorrow…

__________________________________________________

We 11/16
rest day

Tu 11/15

13:00 - CFLA w/ Michael

Clean & Jerk
- find today’s 1 rep max (1 RM)

3x115#
125#
135#
145# (PR!)
155# (m)
155#
160# (PR!)

awesome day!
clean, jerk and clean & jerk PR!

old PRs: clean (145), jerk (155), c&j (135)
__________________________________________________

Mo 11/14

16:00 - CFLA (sp)

Deadlift - Wendler 5/3/1
C2.W3 - 5/3/1+

5x110#, w/ green band
5x135#, w/ green band
5x155#, w/ green band
5x180#, w/ green band
3x205#
6x230# (6x cutoff)

—

Weighted DH Pull-ups / Weighted Dips
8x3

3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#

(bw~152)
__________________________________________________

Su 11/13
rest day
__________________________________________________

Sa 11/12
rest day
__________________________________________________

Fr 11/11

11:30 - CFLA (sp)

Box Squats - Wendler 5/3/1
C1.W2 - 3/3/3+

6x65#
5x85#
5x100#
3x115#
3x135#
9x150# (9x cutoff)

—

13:00 - Velocity w/ Andre

w/ Jonesy & Zach

running & sprint drills

sled pulls circuit:
- 90#
- 45#
- 100 toe jumps
(while waiting for Andre)

the 90# pull destroyed me…

than, w/ Andre, the circuit:
- threadmill sprints (5 mph, 20% incline)
- clean pulls (50kg)
- back extension ball throws
- toes-to-bar & pull-ups (5-5,4-4,...)

this was painful.
__________________________________________________

Th 11/10

13:00 - CFLA (sp)

Snatch Balance
5x5

5x65
5x75
5x85
5x85
5x85
5x85
5x85
6x85
6x85

—

Hang Power Clean
5x5

5x95
5x115
5x135 (drop, re-grip & go)
5x135
5x135
4x145
3x145
__________________________________________________

We 11/9
rest day
__________________________________________________

Tu 11/8
rest day
__________________________________________________

Mo 11/7

16:30 - CFLA (sp)

Deadlift - Wendler 5/3/1
C2.W2 - 3/3/3+

6x95#, w/ purple band
5x120#, w/ purple band
3x145#, w/ purple band
3x170#, w/ purple band
3x190#
9x215# (9x cutoff)

switch to green band next week.

—

Shoulder Press
2x 4/3/2

4x89#
3x92#
2x95#
4x92#
3x95#
2x98# (2x PR)

Felt something strange in my upper back on the very last rep…
Lots of icing back at the office and before bed.

[update: still feeling something 24h later, but not painful anymore.]

__________________________________________________

Su 11/6
rest day
__________________________________________________

Sa 11/5
rest day
__________________________________________________

Fr 11/4

11:30 - CFLA (sp, w/ the big boys)

Box Squats - Wendler 5/3/1
C1.W1 - 5/5/5+

5x65#
5x75#
5x90#
5x110#
5x125#
12x140# (12x cutoff)

—

13:00 - Velocity w/ Andre

w/ Jonesy, Zach & Jeremiah

- running & sprint drills

- than, the “jump & balls” circuit:
4 rounds, rotating through:
- jumps circuit
- vertical med ball throws (20#)
- up & down (12#)
- ball slams (20#)
- plyo ball push-ups

jump circuit, 40 yards(?) w/ weight vest:
r1: high jumps (40#)
r2: high knees jumps (20#)
r3: broad jumps (20#)
r4: double broad jumps (20#)

Nice workout!
Good variety of sprints & power exercises.
I’ll be back…
__________________________________________________

Th 11/3

13:00 - CFLA w/ Logan

4x AMRAP 5:

  Rounds 1 & 3
  5 power cleans (135/95)
  10 push ups
  15 squats

  Rounds 2 & 4
  3 power cleans (135/95)
  6 push ups
  9 squats

1 min rest between rounds

115#

round 1: 3 2/3
round 2: 4 2/3
round 3: 2 1/3
round 4: 4
__________________________________________________

We 11/2

16:30 - CFLA (sp)

TGUs

3x45#, each side
2x55#, each side
2x55#, each side

—

Overhead Squats
5x5

5x95
5x105
5x115 (3)
5x105
5x110
5x110

—

RDLs
5-8 reps

@ 95#
@ 115#
@ 135#
@ 155#
__________________________________________________

Tu 11/1/2011
rest day

Mo 10/31

16:00 - CFLA (sp, w/ the big boys)

Deadlift - Wendler 5/3/1
C2.W1 - 5/5/5+

5x110#, w/ purple band
5x130#, w/ purple band
5x155#, w/ purple band
5x180#
12x205# (12x cutoff)

—

Weighted DH Pull-ups / Weighted Dips
8x3

3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#

(bw~148 ??)
__________________________________________________

Su 10/30

12:00 - CFLA (sp)

Hang Power Snatches

5x65#
5x75#
5x85#
5x85#
5x85#
5x95# (2+1+1+1)
5x85#

—

AMRAP 5:
Squat Clean Thrusters (95#)

25 reps
__________________________________________________

Sa 10/29
rest day
__________________________________________________

Fr 10/28

13:00 - CFLA (sp)

Box Squats
12x3

12x3 @ 135#

Went down in weight as I adjusted my form.
Need to really push my butt back, shin past vertical.
(knees on top of ankles, at least)

Thanks to Don & Don for the coaching!

—

Shoulder Press
2x 4/3/2

4x87#
3x90#
2x93#
4x90#
3x93#
2x96# (2x PR)

—

GHD Situps

a bunch

They suck; i.e. I need more of these…
__________________________________________________

Th 10/27
rest day
__________________________________________________

We 10/26

13:00 - CFLA (sp)

Hang Power Cleans
5x5

5x95
5x115
5x115
5x125
5x125
5x125

—

Overhead Squats
5x5

5x85
5x105
5x105
5x105
5x105
7x105
8x105

—

Pistols
5x5

5x
5x
5x
5x

Wanted to add weight, but this not happening after those OHSs.
__________________________________________________

Tu 10/25
rest day
__________________________________________________

Mo 10/24

16:00 - CFLA w/ Donald & crew! (sp)

Dynamic Deadlifts
12x3 @ 55%-70%, every minute.

12x3 @ 155# w/ purple band

Felt very good all the way through.

—

Weighted DH Pull-ups / Weighted Dips
8x3

3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
2x20# / 3x30#

(bw~146)
__________________________________________________

Su 10/23
rest day
__________________________________________________

Sa 10/22
rest day
__________________________________________________

Fr 10/21

17:30 - CFLA (sp)

TGUs

2x40#, each side
2x50#, each side

—

Box Squat
10x2

1x 2x155#
4x 2x165#
10x 2x175#

—

Shoulder Press
2x 4/3/2

4x85#
3x88#
2x91#
4x88#
3x91#
2x94#
__________________________________________________

Th 10/20
rest day
__________________________________________________

We 10/19
rest day
__________________________________________________

Tu 10/18

19:30 - CFLA (sp)

Front Squats
5x5

5x150#
5x150#
5x150#
5x150#
6x150#

—

Push Press
5x5

5x110#
5x105#
5x105#
5x105#
5x105#
5x105#

—

DH Pull-ups
max reps

8x
5x
4x
__________________________________________________

Mo 10/17
rest day
__________________________________________________

Su 10/16

12:00 - CFLA (sp)

Deadlift - Wendler 5/3/1
C1.W3 - 5/3/1+

5x175
3x195
7x220

—

Weighted DH Pull-ups / Weighted Dips
8x3

3x15# / 3x25#
3x20# / 3x30#
3x20# / 3x30#
3x15# / 3x30#
3x15# / 3x25#
3x15# / 3x25#

ouch! I need more time between waking up and heavy lifting.
Nothing impressive today.

Sa 10/15

CFLA’s Adventure Challenge LA
Easy hike in Will Rogers State Park
__________________________________________________

Fr 10/14

13:30 - CFLA (sp)

Box Squat
10x2

1x 3x135#
1x 2x135#
2x 2x145#
4x 2x155#
8x 2x165#

—

Shoulder Press
2x 4/3/2

4x83#
3x86#
2x89#
4x86#
3x89#
2x92#
__________________________________________________

Th 10/13
rest day
__________________________________________________

We 10/12

13:00 - CFLA w/ Jonesy

12x 50m Hill Sprints
- Start each on the :50 sec

in the 0:09~0:11 range

—

Pull Up Ladder

score : 12 + 4 (82)
__________________________________________________

Tu 10/11
rest day
__________________________________________________

Mo 10/10

13:00 - CFLA (sp)

Hang Power Clean practice

—

Deadlift - Wendler 5/3/1
C1.W2 - 3/3/3+

3x160
3x185
10x210 (or 11?)

—

Weighted DH Pull-ups / Weighted Dips
8x3

3x15# / 3x25#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
3x20# / 3x30#
(2+m+m)x20# / (2+1)x30#

(bw~145)
__________________________________________________

Su 10/9
rest day
__________________________________________________

Sa 10/8
rest day
__________________________________________________

Fr 10/7
rest day
__________________________________________________

Th 10/6

13:00 - CFLA w/ Jonesy

(quaterly review)

—

“Grace”
For time:
30 Squat Clean and Jerks (135/95)

105#

time : 11:30
__________________________________________________

We 10/5

13:30 - CFLA (sp)

TGUs (warm-up)

sets of 2x45#, each side

—

Shoulder Press
2x 4/3/2

4x81#
3x84#
2x87#
4x84#
3x87#
2x90#

—

Weighted Pistols

8x, 3x8kg, each leg, alternating

Much better than last week.
We’ll slowly build up on that…
__________________________________________________

Tu 10/4
rest day
__________________________________________________

Mo 10/3

13:00 - CFLA (sp)

Split Jerk

3x105#
3x115#
2x125#
1x130#
1x135#
1x140#
1x145# (PR!)
1x150# (PR!)
1x155# (PR!)

—

Front Squats
8x3

3x135#
3x145#
3x155#
3x155#
3x155#
3x155#
3x155#
3x155#
__________________________________________________

Su 10/2
rest day
__________________________________________________

Sa 10/1/2011

13:00 - CFLA (sp)

Deadlift - Wendler 5/3/1
C1.W1 - 5/5/5+

5x150
5x175
12x195

—

Weighted DH Pull-ups / Weighted Dips
8x3

3x15# / 3x15#
3x15# / 3x25#
3x15# / 3x25#
3x15# / 3x25#
3x15# / 3x25#
3x15# / 3x25#
3x20# / 3x25#
3x20# / 3x25#

(bw~142)

Fr 9/30
rest day
__________________________________________________

Th 9/29

13:00 - CFLA (sp)

Hang Power Clean practice

light, warm-upy, up to 115#

—

Front Squats
5x5

(5x135#)
5x145#
5x145#
5x145#
5x145#
5x145#

—

Push Press
5x5

5x105#
5x105#
5x105#
5x105#
5x105#
__________________________________________________

We 9/28
rest day
__________________________________________________

Tu 9/27

13:00 - CFLA w/ Michael

12x 50m Hill Sprints
- Start each on the :55 sec

(no timing)

—

(post class)

DH Pull-ups + Dips
5x max reps

4~7 pulls-ups
5~9 dips
__________________________________________________

Mo 9/26

13:00 - CFLA (sp)

Shoulder Press
2x 4/3/2

4x79#
3x82#
2x85#
4x82#
3x85#
2x88#

—

Weighted Pistols

4x, 4x8kg, each leg, alternating

Left side was slooow. Pretty much 4 rounds of 4 singles… (vs 4 reps)

—

GHD Situps + GHD Back Extension
3x

12/12, 8/12, 8/12
__________________________________________________

Su 9/25
rest day
__________________________________________________

Sa 9/24
rest day
__________________________________________________

Fr 9/23

13:00 - CFLA w/ Sam

12 x 3 Dynamic Deadlifts
- use chains or rubber bands
- wght on bar - 50-75% of 1RM

15x2 @ 155# w/ purple band

oh! triples? I thought we were doing doubles…
Not super explosive today, after yesterday’s 1RM test.
Still wanted to get these dynamic DLs in today.

—

(post class)

A few rounds of max dips and DH pull-ups.
Right shoulder (for dips) felt ok today. Go figure…
__________________________________________________

Th 9/22

13:00 - CFLA (sp)

Snatch Practice (warm-up)

hang power snatch
few reps, up to 75#

—

Deadlift
1RM

255#

—

Shoulder Press
1RM

95#

—

Both 1RM are below previous PRs.
It’s been a sad story, strength-wise, since the WLC…
I guess it just makes it easier to improve in the next few months!
__________________________________________________

We 9/21
rest day

Tried some ring dips again last night (~10 hours after the WOD). Couldn’t do a single one…
Then today, shoulder felt ok and I did a few.
__________________________________________________

Th 9/20

13:00 - CFLA (sp)

Clean & Jerk
5x5

5x105#
5x115#
3x125#
3x125#
3x125#
3x125#

—

DH Pull-Ups
5x max reps

6,5,4,4,4

Those are pretty low numbers… I know I wasn’t fresh, but still…

Right shoulder left me out in the cold again… Was supposed to do dips too, but after all the jerking, my right shoulder didn’t want to cooperate. Not really hurting, just not working at all when trying to go down from the support position on the dip bars.
Not too sure what is happening here…
Right side only (strong side!?)... Fine for a while, then shut down…
I’m hoping it’s just weak(!), and that the shoulder work of the next few weeks will help.
__________________________________________________

Mo 9/19

13:00 - CFLA (sp)

Starting my Strength-biased programming today!!

Hang Power Cleans
practice (light)

up to 5x115#

—

Thrusters
8x2

2x95#
2x105#
2x105#
2x115#
2x115#
2x115#
2x115#
2x115#

—

HSPUs
5x max reps

to 1 abmat

6,5,5,4,3

—

AMRAP 9:
Farmer’s Walk (50#), back & forth both rooms’ length.

10 rounds

(was supposed to do AMRAP 10, but forgot that I started the timer, then started the WOD at 1:00)

Good baseline. Next time: heavier, and maybe a bit shorter.
(or, now that I have a baseline, N trips for time)
__________________________________________________

Su 9/18
rest day
__________________________________________________

Sa 9/17

10:00 - Fight Gone Bad 6!

@ Sony Studio

class B (55#/14#)

pp : 30,24,25
row : 13,10,10
wb : 23,20,18
sdlhp : 21,14,13
bj : 36,36,35

totals : 123,104,101

score : 328 (PR!)

Woo! I’m stoked!
Ambitious goal was breaking 300. But 328!?!
Strategy was:
- 20,20,30,20,10. (30 bj, 10 row).
- easy in the first round.
- don’t push pass target # of reps on wb & sdlhp
- unload the tank on box jumps.

(some of the bars were 53#, not 55#...)

Wanted to break 300 before moving on to Rx. Check.
Strength-biased programming starts Monday!
__________________________________________________

Fr 9/16
rest day

Th 9/15

13:00 - CFLA w/ Logan

5 rounds for time of:
10 pullups
10 dips
10 1-arm DB power snatches (45/30)

For advanced athletes who can perform muscle ups, do:
5 rounds for time of
5 muscle ups
10 power snatches (115/75)

non adv. WOD; 40#.

time : 21:21

spent 80% of the time on the dips..
(focus on being hollow, a.k.a. The Position)
__________________________________________________

We 9/14

13:00 - CFLA w/ Jonesy

“Fight Gone Bad Wednesday”

Partner Tag Team
With a partner (one person working at any given time), 2 rounds for max reps:
3 min wall balls
3 min SDLHP
3 min box jumps
3 min push press
3 min row for calories
*no rest in between rounds*

class B, with Robert

score : 696

wb : 88,71
sdlhp : 84,64
bj : 103, 80
pp : 64,64
row : 38,40

totals : 377,319
__________________________________________________

Tu 9/13

13:00 - CFLA w/ Michael

c&j practice

up to 1x135#

—

Sectionals Workout 11.3

AMRAP 5:
Squat clean (165/110)
Jerk (165/110)

125#

score : 22 reps (11 rounds)

(vs 27 on 4/6, :( )

Missed 2 jerks in the last 2 minutes. Spent a lot of times re-cleaning the bar and re-focusing for those missed lifts.
__________________________________________________

Mo 9/12
rest day
__________________________________________________

Su 9/11
rest day
__________________________________________________

Sa 9/10
rest day
__________________________________________________

Fr 9/9

13:00 - CFLA w/ Sam

“Fight Gone Max”

In this version of Fight Gone Bad, follow the traditional workout, but as soon as you break from your rhythm in a movement, you must stop. So if you drop the wall ball, or stop box jumping after 5… that is when you must stop. This version stresses accuracy and form above raw stamina and endurance, will reward virtuosity and mental discipline. Bring it!

class B (14/55)

score : 272

bj : 16,28,22
pp : 32,18,16
row : 9,10,10
wb : 19,19,20
sdlhp : 20,16,17

totals : 96,91,85

Weak today. I knew right in that it wouldn’t be a PR day…
Specially on box jumps, which felt really heavy. And I stumbled on them in the first minute, which probably cost me about 10 reps.
__________________________________________________

Th 9/8

13:00 - CFLA w/ Logan

Snatch Balance 5-5-5

5x63#
5x73#
5x83#

Last set still felt good.
I had more, but kept some for the ensuing OHS WOD…

—-

For time:
100 double unders
5 overhead squats (135/95)
75 double unders
10 OHS
50 double unders
15 OHS
25 double unders
20 OHS

85#

time : 18:36

(14:39 on the scoreboard, but probably mixed with Vince’s time.)
(ohs rounds: 5, 10, 5+5+5, 5+5+7+3)

First 2 rounds of OHS felt good, but then I had problems stabilizing the bar on the last 2 rounds.
Right shoulder felt a bit funky at times. Not hurting, but not stable either.
I have good OHS form and good shoulder mob, but I think I just have weak shoulders and I just struggle keeping them active during long OHS workouts.
Went over a quick scapula work circuit with Logan post-WOD (scap push-ups, scap pull-ups, scap bent-over row). I’ll incorporate this in my routine. (todo: search Eric Cressey’s work on this)
__________________________________________________

We 9/7
rest day
(cupertino)
__________________________________________________

Tu 9/6

13:00 - CFLA w/ Michael

Push Press 5-5-5-5-5

5x95#
5x105#
5x115#
3x120#

—

“Cookie”
AMRAP 10:
8 seated DB shoulder presses (30/20)
8 4 ct. flutter kicks
8 DB box step-ups

25#

5 1/3 rounds
__________________________________________________

Mo 9/5
rest day
__________________________________________________

Su 9/4

20:30 - mini-WOD @ home

3 rounds of 3/2/1 minutes each, for max reps of:
Pistols
DH Pull-Ups
HSPUs
(3min pistols, 3min dhpu, 3min hspu, 2min pistols, …)

score : 101

pistols: 23,19,9 (51)
dhpu: 14,9,5 (28)
hspu: 11,7,4 (22)

(design notes: more shorter, rounds)

—

8 rounds for max reps of Push-Ups.
1 min rest between rounds.

score : 83
(17,13,8,9,11,8,8,9)

(design notes: shorter rest intervals)
__________________________________________________

Sa 9/3
rest day
__________________________________________________

Fr 9/2

13:00 - CFLA w/ Sam

“Fight Gone Bad”
Time vs Task

- Perform one round of FGB with 1.5-minute rotations. Keep your score for each movement.
- Take a short rest.
- Perform a second round in the same order.
- For this round, perform the number of reps you got in each movement from round 1.
- Your goal is to finish this round faster than 7 1/2 minutes (the total time for round 1).
- Your score is the difference in time between round 1 and round 2 (lower (or negative) is better)

class #B

1) 140 reps
2) time : 8:26

wb : 34
sdhp : 25
bj : 41
pp : 21
row : 19

7:30 of rest between rounds (I think)
__________________________________________________

Th 9/1/2011

13:00 - CFLA w/ Logan

10 Rounds for time of:
3 power cleans (185/125)
6 lateral burpees over bar

115#

time : 12:00

first 3 rounds @ 125#, then down to 115#.

We 8/31
rest day
__________________________________________________

Tu 8/30

12:00 - tennis w/ Mitch et al

—

then,
100 push-ups
50 pistols
__________________________________________________

Mo 8/29

13:00 - CFLA w/ Jen

Deadlift 3-3-3-3-3

3x205#
3x215#
3x225#
2x225#
3x215#
3x215#
3x215#

—

AMRAP 8:
:20 hollow hold
7 Deadhang Pull-ups
50 Double Unders

3 rounds + 3 PUs
__________________________________________________

Su 8/28
rest day
__________________________________________________

Sa 8/27
rest day
__________________________________________________

Fr 8/26

13:00 - CFLA w/ Michael

“Dirty Fight Gone Bad”

Complete 6 rounds for max reps of:
30 sec Wall Ball (20/14)
30 sec Sumo Deadlift High Pull (75/55)
30 sec Box Jump
30 sec Push Press (75/55)
30 sec Row
- take 30 seconds rest between rounds

B (14/55)

score : 289

wb : 14,8,12,11,8,11
sdlhp : 13,13,10,8,8,8
bj : 19,16,16,13,13,14
pp : 10,10,8,9,7,8
row : 3,4,5,3,3,4

totals : 59,51,51,44,39,45

Felt a lot better than two weeks ago!, after those 2-3 weeks “off”.
__________________________________________________

Th 8/25
rest day
__________________________________________________

We 8/24

13:00 - CFLA w/ Danny & Sam

AMRAP 20:
1 Rope Climb
400m Run
Max Reps Push Ups

5 rounds / 71 push-ups

push-ups : 21, 17, 13, 10, 10

great focus on the hollow position today!
__________________________________________________

Tu 8/23
rest day
__________________________________________________

Mo 8/22

13:00 - CFLA w/ Logan

For time:
10 Thrusters (135/95)
50 Double Unders
8 Thrusters
40 Double Unders
...
2 Thrusters
10 Double Unders

85#

time : 6:37

Everything unbroken!
Would normally have gone heavier, but 85 was good to get back into the groove.
__________________________________________________

Su 8/21
rest day
(1h walk on the beach)
__________________________________________________

Sa 8/20
rest day
__________________________________________________

Fr 8/19

13:00 - LA Fitness

Front Squats

6x135#
6x135#
5x145#
5x145#
4x155#
3x155#

—

Hang Power Cleans

5x5x95#

—

easy lift day to slowly ramp back up the volume
__________________________________________________

Th 8/18

14:00 - hiking

Easy hike in Solstice Canyon with brother et. al.

5.1km - 1:38:00

route log : http://runkeeper.com/user/jayaffdee/activity/48507919
__________________________________________________

We 8/17
rest day
__________________________________________________

Tu 8/16

13:00 - CFLA w/ Sam

“Josh”

For time:
21 overhead Squats (95/65)
42 Pull Ups
15 overhead Squats
30 Pull Ups
9 overhead Squats
18 Pull Ups

85#

time : 15:25

Mo 8/15
rest day
__________________________________________________

Su 8/14

12:00 - run

Run around the marina with my bro.

12.0km - 1:08:00

route log : http://runkeeper.com/user/jayaffdee/activity/47670282
__________________________________________________

Sa 8/13
rest day
__________________________________________________

Fr 8/12

17:30 - CFLA w/ Magner & Shirley

“Fight Gone Bad”

Complete 3 rounds for max reps of the following movements:
1 min Wall Ball (20/14)
1 min Sumo Deadlift High Pull (75/55)
1 min Box Jumps (20”)
1 min Push Press (75/55)
1 min Row
- take 1 minute of rest between each round

class B (14#/55#)

score : 248

wb : 22, 19, 18
sdlhp : 21, 15, 12
bj : 28, 23, 20
pp : 20, 13, 9
row : 11, 9, 8

totals : 102, 79, 67

(vs 287 on 9/25/2010)

ouch, paying the price for those 3-4 weeks off’ish
__________________________________________________

Su 8/7
Mo 8/8
Tu 8/9
We 8/10
Th 8/11

rest days
Siggraph
__________________________________________________

Sa 8/6
rest day
__________________________________________________

Fr 8/5

18:30 - walking around downtown

Walk around downtown, passively looking for a place to eat.
Ended up eating in Gastown.

walk : ~7.5km
http://runkeeper.com/user/jayaffdee/activity/46452283
__________________________________________________

Th 8/4

15:00 - walking & running Stanley Park

Wanted to rent a bicycle, but ended up just walking & running around the park.
Nice park near downtown Vancouver.

walk/run : 24km
http://runkeeper.com/user/jayaffdee/activity/46336328
__________________________________________________

We 8/3

16:00 - walking around Vancouver

A few days off before the conference starts.
Walking around downtown Vancouver…

walk : 11.5 km
http://runkeeper.com/user/jayaffdee/activity/46334595
__________________________________________________

Tu 8/2

13:00 - CFLA w/ Jonesy

3 rounds for time of:
9 Clean & Jerks (135/95)
15 Ring Dips
800m Run

105#/R

time : 32:31

I wanted to add the black band to my dips mid-2nd round, but Jonesy forbidden me…
__________________________________________________

Mo 8/1/2011
rest day

Fr 7/29
Sa 7/30
Su 7/31

rest days
CrossFit Games!!
__________________________________________________

Th 7/28

13:30 - hill sprints

6x California Incline Hill Sprints
- 6 minutes (work+rest) between sprints

48.7
50.5
54.0
56.9
58.4
57.7

and the Retard of the Day Award™ goes to… the ass who took my water bottle at the bottom of the hill in the middle of my hill sprints workout…

(long and low grade. I’ll look south of the pier next time; maybe one of these higher gradient short streets between Ocean Walk and Pacific. Actually closer to work too.)
__________________________________________________

We 7/27
rest day
__________________________________________________

Tu 7/26
rest day
__________________________________________________

Mo 7/25

13:30 - run

quick run on the beach

5.3km - 26:50

route log : http://runkeeper.com/user/jayaffdee/activity/44819191

—

100 Declined Push-Ups for time:
8:23
__________________________________________________

Su 7/24
rest day
__________________________________________________

Sa 7/23

19:00 - LA Fitness

Hang Power Cleans
x5

5x115#
5x115#
5x115#
5x115#
5x115#

no chalk, so reps 4 & 5 typically started back from the floor after a re-grip…

—

Deadlifts
x10

10x185#
10x185#
10x185#
10x185#
__________________________________________________

Fr 7/22
rest day
__________________________________________________

Th 7/21

13:00 - CFLA

Bring a Friend Day!

Wet Partner Helen
6 Rounds*, for time alternating with your partner
250m Row
12 Kettlebell Swings (24/16)
6 Pull-up
*1 round is complete when each partner has taken their turn

Rx

time : 26:36

w/ Doc G.

did all sets of KBS & pull-ups unbroken!!
__________________________________________________

We 7/20

13:00 - CFLA w/ Sam

AMRAP 12:
50 Double Unders
15 Power Snatch (95/65)

75#

3 1/2 rounds (+ 4 snatches)

slow day…
(rounds 3 & 4 of DUs unbroken)
__________________________________________________

Tu 7/19
rest day
__________________________________________________

Mo 7/18

19:00 - LA Fitness

Front Squats
5x5

4x155
4x155
5x145
5x145
5x145
5x145

—

Shoulder Presses
5,3,2…

5x75
3x85
2x90
2x90
2x90
2x90
2x90
__________________________________________________

Su 7/17
rest day
__________________________________________________

Sa 7/16

10:00 - 14:00 - kayaking

fun times paddling w/ Eric in the marina & ocean!

Fr 7/15

13:00 - CFLA w/ Michael

“Time vs Task WOD”

AMRAP 7:
5 Overhead Squats (95/65)
10 Box Jumps (24/20)

- rest 4 min -

For time:
Score (rounds & reps) of part I
Goal is sub 7 minutes

85#/24”

1) 6 rounds
2) time : 7:54
__________________________________________________

Tu 7/12
We 7/13
Th 7/14

rest days
no car…
__________________________________________________

Mo 7/11

13:00 - CFLA w/ Becca

15 Rep Max Overhead Squat

6x65#
6x75#
9x85#
15x95#

Very happy with this!
I dreamed of 95#, but I was shooting for 85#.
Felt great at 85, so I kept some in the tank and attacked 95#!

—

3 minutes of single unders for max reps
1 min rest
repeat for a total of 3 sets

score : 1454

(507, 484, 463)
__________________________________________________

Su 7/10

19:00 - LA Fitness
(new location!...)

Front Squats

Argh!, only one squat rack!! seriously?!?
Let’s try something else then…

—

Deadlifts

3x205
3x215
3x225
3x225
3x225
3x225
2x225

—

Shoulder Presses

3x85
3x90
3x90
2x90
4x85
3x85
2x85

—

TGUs

8x55#

(8 singles, alternating right & left, 4 each sides)

—

So, LA Fitness moved into Marina Fitness Center’s location since they got kicked out of their old spot. But that new place is ridiculous…

They didn’t bring over the rowers… “because they were old”... gnuh?
They have all new machines now! Yes, the only unique single squat rack is all new!
And seriously? 12-sided shaped 45# plates? These don’t roll on the floor guys! Very awkward for deadlifts setup. Simply ludicrous!

If only CFLA had some open gym time on weekend afternoons…
__________________________________________________

Sa 7/9
rest day
__________________________________________________

Fr 7/8

13:00 - CFLA w/ Michael

“Summer Slam Fridays”
5 rounds, for time:
10 Squat snatch (115/75)
10 Burpees
Final round followed by 800m run

75#

time : 21:30
__________________________________________________

Th 7/7

13:00 - CFLA w/ Jen

4 rounds
200m Farmer’s walk (75% BW / 60% BW)
500m Row

40#

time : 17:00

could have done Rx, i.e. 50#
__________________________________________________

We 7/6
rest day
__________________________________________________

Tu 7/5

13:00 - CFLA (no class)

Deadlifts
x3

3x205
3x215
3x215
3x225
3x225
3x225
3x225
2x225

—

Shoulder Press
x3

3x85
3x85
3x85
3x90
3x90
1x90
4x85
4x85
4x85

or something like that… forgot to snapshot the whiteboard after again…
__________________________________________________

Sa 7/2
Su 7/3
Mo 7/4
rest days
__________________________________________________

Fr 7/1/2011

13:00 - CFLA w/ Michael

Box Squat 5-5-5
- max effort each set

5x135#
5x145#
5x155#

to 12” box + 25# plate

—

5 rounds
8 Dynamic (jumping) Back Squats (75#/50#)
8 Heaving Snatch Balance

65#

time : 10:15

first two rounds at 75#, down to 65# for the next three.

Th 6/30

13:00 - CFLA w/ Jen

Overhead Squats

3x95#
3x105#
3x115#
3x120# (0)
3x115# (2)

—

3 min KBS (24/16)
3 min Box Jumps (28/24)
2 min KBS
2 min Box Jumps
1 min KBS
1 min Box Jumps

Rx

score : 150

kbs: 45,20,10
bj: 40,22,13
__________________________________________________

We 6/29
rest day
__________________________________________________

Tu 6/28

13:00 - CFLA w/ Jonesy

Spend 20 minutes on plyometric drills

- side hurdle jump drill
- high box jump w/ rebound from 8” box: 36”

—

“Grace”
For time:
30 Squat Clean and Jerks (135/95)

95#

time : 8:14

I’ve done variations of Grace before, but not plain old Grace.
Went for (relative!) speed today. So stayed at 95#.
(would probably have done 115# in 11~12 minutes?...)
__________________________________________________

Mo 6/27

13:00 - CFLA w/ Becca

Dynamic Effort Deadlift
2-2-2-2-2-2-2-2
- 50-60% 1RM
- use choice of rubber band

9x
2x155# w/ green band

—

5 rounds
15 dumbbell Power snatch - single arm (55/35)
60 Double unders

40#

time : 12:08
__________________________________________________

Su 6/26
rest day
__________________________________________________

Sa 6/25
rest day
__________________________________________________

Fr 6/24

13:00 - CFLA w/ Sam

7 rounds for time of:
10 Hang power cleans (115/75)
15 Hollow rocks
200m run

105#

time : 19:28
__________________________________________________

Th 6/23

13:00 - CFLA w/ Jen

Dynamic Effort Box Squat
2-2-2-2-2-2-2-2
- 50-60% 1RM

115#
115#
125#
125#
125#
135#
135#

to 12” box + 10# plate

—

5 rounds:
10 Box jumps (24/20)
10 DB hang cleans (35/25)

30#

time : 8:11
__________________________________________________

Sa 6/18
Su 6/19
Mo 6/20
Tu 6/21
We 6/22

rest days!!

CF Games SoCal Regionals
+
FCP X Release Party in SF
__________________________________________________

Fr 6/17

13:00 - CFLA w/ Michael

Deadlift - 2-2-2-2-2-2-2-2
- Dynamic Effort, 50-60% 1RM
- your choice of rubber band

9x
2x145# w/ green band

—

AMRAP 10:
100 Single unders
10 Burpees

7 rounds

(probably 8 rounds if I had realized sooner that my shoelace was untied…)
__________________________________________________

Th 6/16

13:00 - CFLA w/ Jen

5 rounds for time of:
5 OH squats (135/95)
10 Toes to bar
5 barbell hang squat clean
20 Double-unders

95#

time : 15:42

We 6/15
rest day
__________________________________________________

Tu 6/14

13:00 - CFLA w/ Jonesy

20 min. skill practice - Inversions

- headstands
- donkey kicks
- donkey kicks to assisted handstands

—

“Connor”

AMRAP 20:
5 Hang Power Cleans (95/65)
5 Front Squats
5 Push Presses
5 Back Squats

85#

9 2/4 rounds (+ 3 PP)

hardest/slowest were the push presses.
__________________________________________________

Sa 6/11
Su 6/12
Mo 6/13

rest days
__________________________________________________

Fr 6/10

13:00 - CFLA (no class)

Hang Power Cleans
10x3

3x135
3x135 (2+1)
3x135
3x135 (1+1+1)
3x125
3x125
3x125
3x125
3x125
3x125

—

Front Squats
5x5

5x135
5x145
5x145
5x145
5x145
5x145
__________________________________________________

Th 6/9

13:00 - CFLA /w Jen

20 min ring practice

muscle-up transitions
muscle-up w/ back band

—

Thrusters
2-2-2-2-2-2-2

2x85#
2x95#
2x105#
2x115#
1x120# PR!
1x120#
2x120# PR!

—

Sit-ups - max reps in 2 min
71 PR! (vs 66 on 2010/5/5)

Burpees - max reps in 2 min
36 PR! (vs 32 on 2010/5/5)
__________________________________________________

We 6/8
rest day
__________________________________________________

Tu 6/7

13:00 - CFLA w/ Jonesy

Wendler 5/3/1 - Strict Press - Cycle 4, Week 4
(5/5/5 @ 40/50/60)

5x45#
5x55#
5x65#

Missed the last C4W3, but did a 6x4 Sunday.
Not seeing good improvements here… (I blame the WLC…)
Time to wrap this one up.
1RM probably hasn’t change by a pound…

I might do this one again on my own, but I’ll use less than 5# increments between cycle. Upper body is too weak for +5#. Cycle 3 was already too much.

—

“Mary”

AMRAP 20:
5 HSPU
10 Pistols
15 Pull Ups

HSPU to 1 abmat (lowest part of the abmat)

9 rounds (+ 5 HSPUs)
__________________________________________________

Mo 6/6

13:00 - CFLA w/ Becca

“Zombie Helen”

3 rounds for time of:
400m Farmer’s Walk (1/2 BW)
21 Deadlifts (BW/3/4 BW)
12 Weighted DH Pull ups (1/4 BW/deadhang)

35#/135#/20#

time : 30:02

FWs and DLs were fast.
Started Pull-ups at 25#. Down to 20# after 3 reps in round 2.
Good grip workout!
__________________________________________________

Su 6/5
rest day
__________________________________________________

Sa 6/4

19:00 - LA Fitness

Deadlifts
5x5

5x205#
5x210#
5x215#
4x220#
3x220#

—

Shoulder Press
6x4

4x85#
4x85#
4x85#
4x85#
4x85#
3x85#

—

Dips
3x10

10x
10x
10x (7+2+1)
__________________________________________________

Fr 6/3
rest day
__________________________________________________

Th 6/2

13:00 - CFLA w/ Jen

Smackdown!

“Eva”
5 rounds:
800m run
30 k-bell swings (32kg)
30 pull-ups

24kg

time : 50:41

Murph & Eva in four days, and hands are intact!!
__________________________________________________

We 6/1/2011

17:30 - CFLA w/ Jonesy

Box Squat 2-2-2-2-2-2-2-2
- Dynamic Effort, 50-60% 1RM

3x95#
3x115#
2x115#
2x115#
2x115#
2x115#
2x115#

Yeah! Another “dynamic effort” workout I wanted to try for a while!

—

AMRAP 10:
100m run
10 one-arm thrusters (35/25)

30#

8 rounds

Tu 5/31
rest day
__________________________________________________

Mo 5/30

9:00 - CFLA

Memorial Day Murph!

“Murph”
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
- partition the pull-ups, push-ups, and squats as needed.
- if you have body armor or a 20 pound weight vest, wear it.

Cindy-style. No vest.

time : 39:22

(vs 42:20 last year)

pull-ups: all unbroken.
push-ups: 10,...,6+4,...,4+3+3,...
__________________________________________________

Su 5/29
rest day
__________________________________________________

Sa 5/28

17:00 - LA Fitness

Deadlifts

5x195#
5x205#
3x215#
3x225#
2x235#
1x245#

—

TGUs

10 @ 55# (singles and doubles)
2 @ 60#

—

3 rounds:
max DH Pull-Ups
max Dips

pull-ups: 9, 7, 8
dips: 13, 9, 9
__________________________________________________

Fr 5/27

13:00 - CFLA w/ Michael

Wendler 5/3/1 - Strict Press - Cycle 4, Week 2
(3/3/3+ @ 70/80/90)

3x75#
3x85#
3x95#

—

AMRAP 12:
2 Rope Climbs
4 Box Jumps (32/24)
6 Clapping Push Ups
8 OH Walking Lunges (45/25)

28”/45#

score : 4 1/4 rounds

started on box jumps.
4 rounds + 4/4 box jumps + 4/6 push-ups
__________________________________________________

Th 5/26
rest day
__________________________________________________

We 5/25

17:30 - CFLA w/ Jonesy

Deadlift - 2-2-2-2-2-2-2-2
- Dynamic Effort at 50-60% 1RM
- use your choice of rubber band

10 x 2 @ 135#
3 x w/ purple band
7 x w/ green band

—

AMRAP 5:
5 Overhead Squats (115/75)
5 Bar Facing Burpees

85#

score : 4 rounds + 1 OSH
__________________________________________________

Tu 5/24
rest day
__________________________________________________

Mo 5/23

13:00 - CFLA w/ Becca

Inversion Practice
- 20 minutes

Worked on teeter-totter / freestanding handstands.
Good progress today!
A few short seconds in handstands. A few sequence of 3-4 steps.

—

AMRAP 20:
10 Front Squats (155/105)
20 Pull up

105#

score : 6 1/2 rounds (6 + 10 FSs)
__________________________________________________

Su 5/22
rest day
__________________________________________________

Sa 5/21

10:00 - CFLA Whole Life Challenge Finals!!

11:00 - WLC WOD

AMRAP 12:
5 burpees
10 sit-ups
15 squats

score : 364 reps (12 rounds + 4 burpees)

(vs baseline of 333)
__________________________________________________

Fr 5/20

13:00 - CFLA w/ Michael

Quickness Drills
- 20 minutes

- tape & boxes agility ladders
- 5-10-5 sprints

—

Wendler 5/3/1 - Strict Press - Cycle 4, Week 1
(5/5/5+ @ 65/75/85)

5x70#
5x80#
3x90#

hmm, no 5 there…

—

3 rounds
Pull-Ups, dead hang max reps
- take as much time between rounds as necessary

13 (pull-up grip)
12 (chin-up grip)
10 (start pull-up, end chin-up)
__________________________________________________

Th 5/19

22:00 - yoga

via Netflix!
__________________________________________________

We 5/18

19:30 - CFLA w/ Jonesy

Ring Practice - 20 minutes
(muscle ups, handstands, iron cross, levers, skin the cats, etc.)

- ring push-up, ring dips, ring rows
- false grip
- a few muscle-ups attempts with Jonesy

Not quite there, but I’m getting close.
It’s gonna be a good goal for the summer!

—

3 rounds for max reps:
1 min Power Clean (155/105)
1 min Pull Ups

125#

score : 61 reps (12+49)

8,2,2
21,14,14

hmm, I guess I went a little bit heavy…
__________________________________________________

Tu 5/17

19:00 - Rowing @ CFLA w/ Emily
__________________________________________________

Mo 5/16

13:00 - CFLA w/ Becca

Snatch Practice
- 30 minutes

5x65#
4x85#
2x95#
1x100#
1x100#

still need to practice snatch balances

—

3 rounds for max reps:
1 min Deadlifts (285/185)
1 min Squats (air)

185#

score : 137 reps (17+120)

9,4,4
46,36,38

Su 5/15

19:00 - LA Fitness

Front Squat

3x155#
2x155#
5x135#
5x135#
5x135#

Oh my did I feel low and weak today! (hmm, I might blame the WLC…)
Was supposed to do 5x5x160#, but no way this was happening today.

—

Shoulder Press

8x65#
8x70#
6x75#

—

dips and DH pull-ups
__________________________________________________

Sa 5/14

22:30 - run

nighttime easy run on the beach!

3.7km - 18:00

route log : http://runkeeper.com/user/jayaffdee/activity/35530083

—

HSPU practice
__________________________________________________

Fr 5/13

13:00 - CFLA w/ Michael

Inversion Practice
- 20 minutes

—

For time:
100 Double Unders
800m Run
1,000m Row
800m Run
100 Double Unders
10 Muscle ups

sub’d 30 pull-ups & 30 dips (any way) for MUs

time : 22:20

broke pull-ups & dips in 10+7+7+6.
and didn’t have my DU rhythm today…
__________________________________________________

Th 5/12

23:30 - LA Fitness

15 minutes of rowing (active recovery)

2 min @ 28 s/m
2 min @ 22 s/m
2 min @ 18 s/m
2 min @ 22 s/m
2 min @ 28 s/m
1 min @ 22 s/m
1 min @ 32 s/m
1 min @ 22 s/m
1 min @ 18 s/m
1 min @ 22 s/m

3070m
__________________________________________________

We 5/11

13:00 - CFLA w/ Sam

For Time:
10 Handstand push-ups/ 20 pull-ups
9 Handstand push-ups/ 18 pull-ups
8 Handstand push-ups/ 16 pull-ups
7 Handstand push-ups/ 14 pull-ups
6 Handstand push-ups/ 12 pull-ups
5 Handstand push-ups/ 10 pull-ups
4 Handstand push-ups/ 8 pull-ups
3 Handstand push-ups/ 6 pull-ups
2 Handstand push-ups/ 4 pull-ups
1 Handstand push-ups/ 2 pull-ups

HSPUs to one abmat

time : 15:31

(hmm, pretty good time I guess!)
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Tu 5/10

20:30 - CFLA w/ Shirley

Deadlift - 2-2-2-2-2-2-2-2
- Dynamic Effort @ 50-60% 1RM
- use your choice of rubber band

135# w/ purple band

Finally got to do some “dynamic effort” lifting!!
I’ve read about them everywhere but never actually did any.
That’s gonna be a good addition to the schedule.

First set with black band, last 2 sets with green band (135# is 50% 1RM).
Total of 9~10(?) sets. Purple was good.

—

AMRAP 5
5 Push Press (135/85)
5 Bar Facing Burpees

95#

50 reps (5 rounds)
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Mo 5/9

13:00 - CFLA w/ Becca

For Time:
10 Pull Ups (dead hang)
20 Thrusters (115/75)
30 Push ups
40 Hollow Rocks
50 Squats
40 Hollow Rocks
30 Push ups
20 Thrusters (115/75)
10 Pull Ups (dead hang)

85#

time : 19:13

Damn thrusters. 5 sets of 4 on the second pass.
80 is a lot of hollow rocks…
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Su 5/8

23:30 - mini-WOD @ home

AMRAP 12:
5 “Chair” Pull-Ups
5 HSPUs
10 Situps
15 Squats

HSPU to 2” target

6 rounds (+ 2 pull-ups)

HSPU were easy!! pull-ups were slow (all “pull-up” grip).
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Sa 5/7

23:00 - yoga

via Netflix!
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Fr 5/6

13:00 - CFLA w/ Michael

Sprinting “Forrest”

4 Rounds
10 L-Pull Ups
15 Toes to Bar
20 Burpees
400m Run
- note: after each round, rest exactly 2 minutes

“chair” pull-ups

time : 32:33
round times : 4:59, 6:32, 7:30, 7:32

The delta between rounds is all in the chair pull-ups…
And I need to practice stringing together T2Bs.
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Th 5/5

13:00 - CFLA w/ Jen

Rowing Mini “DT”

3 rounds for time of
500m Row
12 Deadlift (155/105)
9 Hang Power Cleans
6 Push Jerk

115#

time : 18:50
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We 5/4

13:00 - CFLA w/ Sam

Wendler 5/3/1 - Strict Press - Cycle 3, Week 3
(5/3/1+ @ 75/85/95)

5x75#
3x85#
2x95#

—

4 rounds, for time:
20 Arch Rocks
15 Push Ups (Games Standard)
20 Squats

time : 6:20
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Tu 5/3

23:15 - mini-WOD @ home

For time:
25 Burpees
5 rounds of:
- 5 DH Pull-Ups
- 10 Ring Push-Ups
25 Burpees

time : 16:17
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Mo 5/2

13:00 - CFLA w/ Becca

Half “Bull”

For Time:
200 Double Unders
50 OH Squats (135/95)
50 Pull Ups
1 Mile Run (to corner of Princeton & Arizona, then back)
- Note: partition this workout “Cindy” style or any way necessary to get it done

85#
DUs + 5 x (10+10) + run

time : 27:52 (37 OHSs)

Right shoulder felt really strange and weak today. 85# should normally be ok for 50 reps, but it was more and more painful as I was progressing. Decided to play it safe, and towards the end of the 4 rounds, I ended the OHS at 37, finished the pull-ups to 50 and went for the run. Can’t push it to the limit every day!
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Su 5/1/2011

19:00 - LA Fitness

Deadlifts

5x190#
5x200#
3x210#
3x220#
2x230#
1x240#

—

quick 2x max reps dips & DH pull-ups