Pick It Up

AMRAP in 20 minutes:
3 Deadlifts @ 65-75% of 1RM
3 Rounds of Cindy

Did this at 130kg/286lb (76.5%) and was sumthin like15 air squats away from 16 full rounds. My time could be better if I would just go straight to the barbell and attempt a lift instead of "catching" my breath first. Mental work I guess.

(compare to 7/26/10)

*AHEM

A. Power Snatch: heavy double in 12 minutes; rest as needed
B. Push-Press: 3,3,2,2; rest 3 minutes
C. Dual Russian Kettlebell Swings: 5 x 10-15 reps; rest 1 minute

a. 132 was my best
b. Did strict press and only pushed 110x3, 120x3 me thinks
c. Did 35, 44, 53, 70 (only 7x), and 53... really needed an inbetween

Push-Press 'n Burpees 'n Run

Behind the Neck Push-Press
5-5-5-5-5

"50/50"As quickly as possible:
50 burpees
Full recovery
800m run
Full recovery
800m run
Full recovery
50 burpees

145x5 was my last successful set. Did 155x3 as well.
2:20/2:50/2:59/2:38

Cleans 'n Couplet

High Hang Clean
3-3-3-3-3

W/G Couplet
As many round as possible in 12 minutes:
10 wall-ball shots, 20 pound ball
10 box jumps, 24 inch box

The high hang clean was done with the barbell placed right at the pocket-level, where the only momentum created was from about two inches worth of hip extension and the shoulder shrug... went down to a full squat clean. 165# (tried 170# and failed at 2 attempts)

Met-con was 15 rx'd (at the buzzer)

Press 'n Tailpipe

Press
3-3-3-3-3

Then, "Tail Pipe"

120(x2)... went back down to 115 and stayed.
6:30 tailpipe (exact same time I had in August)

Chief

"The Chief"
5x3 minute rounds with AMRAP of:
135 power clean, 3 reps
6 push-ups
9 squats

Rx'd: 4-4-4-5-4 = 21 (4 round PR)

5k 'n Bench

Ran a 5k... I shouldn't have. My body was still wrecked from the WODs earlier in the week and my performance was disastrous. I fought through the pain and stuck out a horrible 25:19.6. I actually couldn't walk straight after this because my left knee hurt so bad. Some ice, stationary bike, stretching, and rolling out help get it right back into action tho. Think it was my tight/inflamed ITB and calf muscles that were the culprit.

After I got the knee to back to "normal," I did 10-9-8-7-6-5-4-3-2-1 of:
bench press
pull-ups

Used 125# which is 75% bodweight (tryna work up to a 100% for Linda). Think my time was around 9:31?? Not exactly sure though.

Split-Squat 'n Push-Ups

Split Squat
3-3-3-3-3

Then 3 rounds for time of:
50 Push-ups
15 Ab-wheel roll-outs

185# (didn't reach failure due to time, all were harder with my right leg than they were with my left)

11:52 rx'd... Not pretty

Bench Press

Bench Press
1-1-1-1-1-1-1

First time to do max bench press since 2003, maybe later: 154/176/198(F)/187/194/198(F)/198(F)/196(F)

Soooo... stuck at 194. That's 118% bw. It's a starting point. Hopin some bench will help out with my push-ups

Pull-Ups 'n Filthy Fifty

Max Reps Pull-Ups
One attempt, as many pull-ups as possible (kipping)... I nabbed 41(PR).

"The Filthy Fifty"
For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlbell swings, 1 pood
Walking lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Hip-back extensions
50 Wall-ball shots, 20 pound ball
50 Burpess
50 Double unders

First time to do tha 50... time was 23:??. Did it rx'd except for subbed 2xsingles for double-unders at the end. The wall-ball to burpee transition is KILLA.

Faded Glory

Snatch Grip Deadlift (on a riser)

3-3-3-3-3



We used 25# plates as risers. I suppose just to increase the ROM and add some variability to programing. Worked with Tolbs and did my last full set of 3 with 225... did a set 0f 2 at 255.

Then came interval Nancy which is 4 rounds for time of:
400m run
15 overhead-squats @ 95#

Did it rx'd and got: 2:51,3:17,3:41,5:41! Those times are a strong indication of how much hurt Helen put on me the day before. FTMFL

Push-Press

Push-press
1-1-1-1-1-1-1

170# weak sauce... but a PR. That puts me right at 30% of my strict press. Ran an easy 2 miles before warm-up... Also did 3x10 ring dips after WOD

OHS 'n Run

Overhead Squat
3-3-3-3-3

1 Mile time Trial

Old 1rep max is now my 3rep: 155#(PR)

5:58/run (PR by 43sec!) Sooooo stoked to break thru 6min... NEVER thought I would. Neva eva eva

Balanced

Single Leg Deadlift
5-5-5-5-5 (each leg)

"Ryan"
5 rounds for time of:
7 muscle ups
21 burpees

205# and 15:37 rx'd

Back Squat 'n Pull-Ups

Back Squat
3-2-1-2-3

205/225/245(PR)/235/215

Did some pull-ups today just for grins... 17dead/36kip

Snatch 'n Row

Power Snatch
5-3-2-1-1-1

Max Effort Row Sprints
7 rounds, for lowest 500m split:
15 seconds row sprint
45 seconds rest

125#
1:23 fastest pace/500m
1:28 fastest avg pace/500m

Melancholy

Front Squat
5-3-2-1-1-1

(((20+10+4.5) x 2) x 2.205) + 45
I motion to vote and establish an official and permanent singular system of measurement for use in the CFDC... preferably one with little to no algebra required. Ever. Thank you.

Then, 6 x 200m sprints with 2min rest between efforts

:27,:28,:29,:30,:35,:33... sumthin like that anyway. hammies was cashed!
Missed gettin blown away by Russ and Tolbert on the sprints today... (sigh)