Abs Of Squeal

Front Squat, 3-2-1-1-1
Weighted Pull-Ups, 3-2-1-1-1

Small PR on front squat today... did 154x3, 198x2, 220x1, 231x1 (PR), and 236x1 (Fail)
On weighted pulls the most I could get was 70# today... tried 79# and failed

After, did 3x10 ghd sit-ups, some shoulder mobility shiz, and 2 min max strict/military sit-ups (only got 81). THEN I ran 2 miles (in the rain) at about a 7min mile pace... 14:15.

I'll Take "Fitness" for 500

A. Weighted Pull-Ups: 3,3,3,3,3; rest 2-4 minutes
B. GHD Sit-Ups: 5 x 10; rest 60 seconds
C. 10-15 minute Run @ easy recovery pace

For time:

100 Walking Lunges

50 Wall-balls

25 Handstand Push-ups

50 Wall-balls

100 Walking Lunges

 

Missed monday so made-up the WOD today after... 53# was my best x3, did sets of 15 on GHD's, run was 17 and change with the fellas. Did the 2nd WOD rx'd and took FOREVER. 21:33. Literally half that time was my hspu's. 

 

 

Did a mish mash of missed workout for the week... Warmed up with a quick row and jump rope combo, then some mobility shiz. Then:

Back Squat
10xbar
5x135
3x165
3x185
3x205
3x225
3x245 but did quick singles to keep from failing

Press/Push-Press
5xbar
3x95
2x115 strict, 1x115 push
3x135 push
3x145 push
2x145 push, failed on 3

Weighted Pull-Ups
Every minute, on the minute for 10 minutes: 3 reps at 35#,,, done and done

Good (HARD) Friday

Quarter Gone Bad

5 rounds for max reps of:
15sec, 135# Thrusters
45sec, Rest
15sec, 50# Weighted Pull-Ups
45sec, Rest
15sec, Burpees
45 sec, Rest

Rolled 62kg/136.4lb on thrusters and 24kg/53lb on pull-ups... 88 total. Think the break down was: 5,5,9|6,5,9|4,4,9|3,3,9|4,4,9.

I hit the same rep count that I did the last time I did this WOD (about a year ago), but I used more weight sooo I'm inclined to call it a PR although I'm still not happy with today's result.  Especially round 4... on one of the thrusters I caught the bar with my pinkies UNDER the bar and had to drop the barbell and reset. No excuse for the pull-ups on that round. Definitely want to try to keep 5 and 5 across the board next time and get into the mid-90's. On burpees it would be nice to get 10, but I don't think I can go much faster while keeping full ROM.

After, I did 10x50yd (a car was parked in the way of 60yd) sled drags with 135#. This is the heaviest I've gone at this distance and I felt it. Also did a quick 2x20 on the reverse hyper with no weight just to get loose.

Dead Hangin'

AMRAP in 20 minutes:
5 handstand push-ups
7 goblet squats, 2 pood
10 weighted pull-ups, 45 pound dumbbell

Ran rx'd except for 1 abmat and scaled the weight on pull-ups. Guess that's not rx'd at all. I knocked out 5 full rounds, 5 hspu's, and 7 squats before running out of time. The pull-ups (deadhang) were time killers on this one. I ended up rolling with 10kg on a belt and was having to do one-sies and two-sies. Pretty happy with my hspu's tho. Stayed with the low side of 1 mat the entire WOD.

Dis·in·gen·u·ous

A1. Back squat @ 20X1: 2-3 reps x 5 sets; rest 60 sec
A2. 5 weighted pull-ups x 5 sets; rest 2 minutes
B. Partnered sit-up med ball throws: 5 x 20, 20# ball; rest 30 sec b/t sets of 20
C. 50 DB push press anyhow, 45#

230# was my best x3, attempted 242# and only got it once... rolled with 33# on the pull-ups (no-kip). Knocked out the sit-ups and broke the DB push-presses into 5x10 sets with 30sec rest between.

On my own (after) I did 4 rounds of 24" box jumps and 88# farmer carries (2 trips per hand at maybe 30m?)... didn't time it. Then I knocked out 4 sets of 30 push-ups with 1min rest between. Also tried to do some double-unders but just. wasn't. feeling. it. It was as if I'd never seen a jump rope before.

Oh, and Carrie: chestal muscles are superawesomecoolrad ;)(I still can't post comments on your blog)

Mr Buck Wild

A. Weighted pull-ups: 2,2,2,2,2,2,2; rest 180 sec
B. 5 sets for max watts: 15 second row sprint; rest as needed
C. 100 GHD sit-ups, not for time, least amount of sets as possible

Warmed-up with 1000m row, some stretches, jump rope, and some dive bomber push-ups.

The heaviest double I was able to get legit today was 53# with a chain belt and kettlebell. I pulled 63# once.

Rows were outta control... We went buck-wild tryna get as much wattage as possible. The avg watts for my pulls ranged any where from 512 to 566. A lot of work to be done on my form here... espesh coming straight out tha gate (and keeping in the saddle). Corey was nabbing mid to high 600's and some of the taller/beefier fellas were gettin the same in the 700's. Crazee.

I did 3 sets of 25 before my low back started to spasm (my low back/left hip have been stoopid tight the last 24hrs)... didn't want to push my luck after that. All-in-all it was a casual friday at the box.

Under The Knife

Back Squat
5x5

AMRAP in 15 minutes:
5 weighted pull-ups, 45 pounds
10 overhead squats, 135 pounds

225x5
7 full + 5 pu's @ 95/20

Third And Long

"Quarter Gone Bad"

Five rounds, for total reps of:
15 seconds Thrusters, 135 pounds
Rest 45 seconds
15 seconds Weighted pull-ups, 50 pounds
Rest 45 seconds
15 seconds Burpees
Rest 45 seconds

The clock is continuously running. Move from station to station until all five rounds are complete.

88 @ 135/45
23 thrusters
24 pull-ups
41 burpees

On The Move

Weighted Pull-Ups
3-3-3-3-3

Partner Running Cindy
With a partner, as many rounds as possible in 15 minutes:
400m run
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)

45x3,53x1(damn)
50x2(double damn)

Did the met-con with Tolbs, we were 9 squats short of 17 rounds and ran 5 laps (1.25 miles) each. Thinkin we ran too much/too fast.

TWELVE

Front Squat
5-5-5-5-5

135/155/170/175/__

Ran out of time so ended with the 175# which was actually a solid struggle by the fifth rep.

Met-Con was 3 rounds of:
Thrusters @ 135# max reps for 30sec
Rest 30sec
Pull-ups max reps for 30sec
Rest 30sec

I scaled to 115# on thrusters and carried a 30# dumbbell for the pull-ups. Total count was 20 thrusters, 26 pull-ups. The stupid db kept slippin out of my legs, so after I did 2x10 pull-ups with a ??lb weight vest as well as another 10 thrusters @ 95# with the vest still on. I wanna say that vest weighed about 40#, but I dunno for sure.
I didn't have much fight in me today, I dunno if I just needed another rest day or if the cheat meal I had last night (iFratelli pizza) just handed it to me. Either way I wasn't 100% during the WOD, and I have felt like absolute poo ever since even with excellent nutrition all afternoon. I guess the tabata squats during the warm-up were a tell-tale sign... I couldn't get anywhere close to 20 for a round which is a new norm for me (and we only did 3 rounds). Oh well... there's always next WOD.

Oh yeah, and today was my 1 year anny at the CFDC. Time to throw down on some focused fitness goals.

weight: 162.6 (empty bladder)

C-Note

Weighted Pull-Ups

3-3-3-3-3

Some big kippin' got me 20/40/60/80/100#... took 4 pulls to get 3 legit on the benjamin

My First Fran

Today's rx'd WOD was "Heavy Fran" which is:

15-12-9

135# Thrusters
45# Weighted Pull-Ups

Unfortunately my strength and fitness abilities are not up to par as of yet, and I was forced to scale this beast down. My hips were also very tight from the week's collective training modalities AND I didn't get much sleep/recovery due to my work schedule which forced me to hit-up the 7am class. I think I might have gotten a max 6 hrs. Alright, I'm done whining.

I went with 95# and 20# respectively and pulled a total time of 9:49. The 20# was a db I held between my legs... not fun. In the interest of time, I dropped the db during the set of 12 and pulled body weight for half of the set since I was gassed and super strugglin to get my chin over the bar. I HIGHLY recommend a weight vest or waist strap for any multiple of weighted pull-ups. My nuggets was screamin'.


Weight: 170.0

Begining of the End of the Begining...

1 Rep Max:

Weighted Pull-Ups
1-1-1-1-1-1-1

Then Annie:

50-40-30-20-10 Reps for Time:

Double-Unders
Abmat Sit-Ups


60# pull-up... ALMOST had the 70#. I used 2 x 20# weight vest and a 20# dumbell.

9:51 with 4 x singles... I need to buy some rhythm. Or is it coordination? Either way I can't do continuous du's to save my life.

This is my last workout before I go snowboarding in Aspen for 7 days... let's hope for an injury free snowland adventure as well as a quick return to training at the CFDC.