tag:blogger.com,1999:blog-44390255131132542472024-03-08T06:13:18.827-08:00CFR training EBAnonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.comBlogger68125tag:blogger.com,1999:blog-4439025513113254247.post-65798643882916261232014-09-04T17:14:00.003-07:002014-09-04T17:14:57.227-07:009/4/144-Sep<br />
<br />
A. 20 Muscle Ups For Time<br /> B. 100 foot hs walk for time<br /> C. Extra skills videos<br /> +<br /> #1 All Around Capacity Repeat<br /> For Time:<br /> 10 Pwr Cleans & Jerks 155#/105#<br /> 15 Toes To Bar<br /> 10 Front Squats 205#/135#<br /> 15 Burpee Over Box 30"/24"<br /> 10 Deadlifts 315#/225#<br /> rest 10 min<br /> x 2 rounds<br />
Score:<br /> Time Round #1<br /> Time Round #2<br />
<br />
A. 3:27<br />
B. :56<br />
<br />
Round #1. 5:59<br />
Round #2. 8:07<br />
<br />
RX weights. Did not record. Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-30681522612378135472014-07-15T06:13:00.000-07:002014-07-15T06:13:05.638-07:007/14/14AM<br />
A. split jerk stance strict press @31x3 ; 4-5x5; rest 2 minutes<br />
B. laying DB tricep extensions 15-20x3; rest 2 minutes<br />
+<br />
6 sets for max reps<br />
1 minute strict pull ups<br />
1 minute burpee box jumps 24"<br />
1 min rest<br />
<br />
PM<br />
amrap UB hspu (kipping, but don't rest of your head)<br />
AD sprint 20 seconds<br />
rest 3 minutes<br />
x4<br />
+<br />
amrap UB muscle ups<br />
row sprint 20 seconds<br />
rest 3 minutes<br />
x4<br />
<br />
Results<br />
AM<br />
A. 65, 75, 80, 85, 90x4<br />
B. 15, 15, 20<br />
+<br />
167 reps total, do not remember each set. I was consistently getting about 15 pull ups each round, and about 12 burpee box jumps each round<br />
<br />
PM<br />
17+12<br />
17+12<br />
15+9<br />
12+11<br />
<br />
3+101<br />
4+108<br />
3+113<br />
3+116<br />
happy to consistently get 3 muscle ups now!Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-66014240360218991652014-07-10T19:51:00.001-07:002014-07-10T19:51:19.831-07:007/10/14Training<br />
<br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">AM</span><br style="background-color: white;" /><span style="background-color: white;">A. Pressing snatch balance; 5x5; rest 90 sec (technical load)</span><br style="background-color: white;" /><span style="background-color: white;">+</span><br style="background-color: white;" /><span style="background-color: white;">12 min amrap:</span><br style="background-color: white;" /><span style="background-color: white;">6 strict hspu</span><br style="background-color: white;" /><span style="background-color: white;">6 strict pull ups</span><br style="background-color: white;" /><span style="background-color: white;">rest 8 min</span><br style="background-color: white;" /><span style="background-color: white;">12 min amrap:</span><br style="background-color: white;" /><span style="background-color: white;">6 CTB pull ups</span><br style="background-color: white;" /><span style="background-color: white;">6 burpee box jumps 24"</span><br style="background-color: white;" /><br style="background-color: white;" /><span style="background-color: white;">PM</span><br style="background-color: white;" /><span style="background-color: white;">3 rounds for time:</span><br style="background-color: white;" /><span style="background-color: white;">Row 500m</span><br style="background-color: white;" /><span style="background-color: white;">15 deadlift 135#</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;"><br /></span></span>
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">Results</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;"><br /></span></span>
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">AM</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">A. 45, 50, 55, 60, 65</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">these were pretty fun!</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">+</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">10 rounds</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">10 rounds + 10 reps</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">loved the first one! second one, not so much. those burpees get me every time </span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;"><br /></span></span>
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">PM</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">9:23</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">eek. couldn't even string together the deadlifts unbroken! I do not like this combo! </span></span>Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-42107851348331098912014-07-09T14:30:00.003-07:002014-07-09T14:30:58.155-07:007/8/14Training<br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">A. Front squat clusters 8.4.2x5; rest 30 seconds/rest 3 min (increase weight)</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">B. OHS build to a 3rm</span><span style="background-color: white; color: #222222;">+</span><span style="background-color: white; color: #222222;">For time:</span><span style="background-color: white; color: #222222;">20 squat snatch 100#</span><span style="background-color: white; color: #222222;">20 squat clean 120#</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;"><br /></span></span>
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">Results</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">A. 110, 120, 130, 140, 150</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">150 felt tough, but these felt really strong</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">B. 155#</span></span><br />
<span style="color: #222222;"><span style="background-color: white;">25# PR even for a 1rm! </span></span><br />
+<br />
12 or 13 minutes... I forget exactly but this was way harder than I thought it would be! Had to do singles of everything the whole time. 120# felt like a million. Unable to do PM since my mom was in town helping me move but I'm going for a swim tonight to make up for it:)<br />
Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-20558812712320302272014-06-26T15:46:00.002-07:002014-06-26T15:46:58.233-07:006/26/14Training<br />
AM<br />
A. Behind the neck snatch grip split jerk; build ot a max<br />
B. Weighted pull up; build to a 3rm<br />
+<br />
12 minute AMRAP<br />
6 strict pull ups<br />
4 ghd sit ups<br />
2 strict hspu<br />
1 box jump 30"<br />
<br />
PM<br />
For time<br />
30 calorie AD buy in<br />
21-15-9<br />
burpees<br />
chest to bar pull ups<br />
30 calorie AD buy out<br />
<br />
Results<br />
AM<br />
A. 165#<br />
failed 170, these felt weird<br />
B. 25.5#<br />
+<br />
9 rounds<br />
my pull ups have gotten a lot weaker, had to start breaking them up after 2 rounds I think<br />
<br />
PM<br />
9:48<br />
finally got my butterfly rhythm back on chest to bar - AD is what got me. last air dyne took way longer than it should haveAnonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-17658592948525903862014-06-24T16:10:00.000-07:002014-06-24T16:10:34.448-07:006/24/14Training<br />
<br />
AM<br />
A. front squat clusters 5.5x5 rest 30 seconds/rest 3 minutes<br />
B. OHS; 3, 3, 2, 2; rest 2 minutes<br />
+<br />
For time:<br />
100 wall balls<br />
75 thrusters 35#<br />
50 hang squat snatches 55#<br />
<br />
PM<br />
airdyne 5 minutes<br />
rest 3 minutes<br />
x5<br />
<br />
Results<br />
A. 125, 135, 145, 150, 155<br />
B. 90, 100, 110, 120<br />
love these things! didn't feel bad at all<br />
+<br />
16:14<br />
my legs are still shaking from this!<br />
did 25 wall balls, then sets of 15 and 10 after<br />
sets of 15 and 10 thrusters<br />
sets of 8 & 7 snatches<br />
<br />
did not get to do PM, not enough hours in a dayAnonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-76120806146188781102014-06-23T18:29:00.000-07:002014-06-23T18:29:08.234-07:006/23/14Training<br />
<br />
AM<br />
A. Split jerk; 10 singles @80% 1rm; rest 90 seconds<br />
B. Strict hspu; amrap in 5 minutes<br />
+<br />
For time:<br />
Row 500m<br />
20 muscle ups<br />
Row 500m<br />
40 toes to bar<br />
Row 500m<br />
60 c2b pull ups<br />
<br />
PM<br />
5 rounds for time:<br />
10 s2o 95#<br />
10 bar facing burpees<br />
<br />
Results<br />
<br />
AM<br />
A. 135# - 80% would've been 155# but since I haven't worked on these in such a long time, I decided to go a little lighter. these felt good and easy though!<br />
B. 27<br />
yikes these have gotten a lot harder than they used to be... my arms are struggling!<br />
+<br />
26:13<br />
gosh this was hard! muscle ups have gotten so much better but they are still just so slow. I was stringing 3 together almost the whole time but I was having to take very long breaks in between in order to do that.<br />
<br />
PM<br />
8:52Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-39066942250752283922014-06-19T15:53:00.001-07:002014-06-19T15:53:03.910-07:006/19/14Daily score 8<br />
hard day but so fun!!! glad to be back at it<br />
<br />
Training<br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">AM</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">A. Behind the neck Split jerk; build to a max</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">B. Weighted pull ups; 1-2x5; rest 2 min</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">+</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">20 min amrap:</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">1 legless rope climb</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">3 strict hspu</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">20 seconds side plank L</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">20 seconds side plank R</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">30 seconds hollow rock</span><br style="background-color: white; color: #222222;" /><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">PM</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">30 seconds max reps burpees</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">30 secodns max reps CTB pull ups</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">30 seconds max calories airdyne</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">rest 5 min</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">x7 sets</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;"><br /></span></span>
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">Results</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">AM</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">A. 95# - just lightweight tech work. no wrist pain though yay!</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">B. 18, 20.5, 23, 28, 30.5 all x2. last one was a struggle!</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">+</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">6 rounds + 4 reps</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">took my time on this one because I didn't want to fail any rope climbs. maybe could've gone a little faster</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;"><br /></span></span>
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">PM</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">15, 10, 11</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">15, 10, 11</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">14, 10, 11</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">14, 10, 9</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">14, 7, 11</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">14, 8, 9</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; color: #222222;">13, 6, 9</span></span><br />
both hands ripped on the second to last one, so I had to do all singles on the last set of pull ups. this was very hard, much harder than it lookedAnonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-67406182828870947672014-05-29T15:40:00.002-07:002014-05-29T15:40:32.989-07:005/29/14Daily score 5<div>
couldn't sleep last night, so this morning felt rough</div>
<div>
<br /></div>
<div>
Training</div>
<div>
AM</div>
<div>
A. squat clean from high blocks; build to a max</div>
<div>
B. front squat with chains; 5x5; rest 3 minutes</div>
<div>
+</div>
<div>
10 UB front squats (115#)</div>
<div>
5 GHD sit ups</div>
<div>
rest 4 minutes</div>
<div>
x5</div>
<div>
<br /></div>
<div>
PM</div>
<div>
legless rope climb tech work</div>
<div>
+</div>
<div>
for time:</div>
<div>
30 hspu</div>
<div>
60 burpees</div>
<div>
90 double unders</div>
<div>
60 calories airdyne</div>
<div>
30 hspu</div>
<div>
<br /></div>
<div>
Results</div>
<div>
AM</div>
<div>
A. 140 - this hurt my wrist once it got heavy so I had to stop here</div>
<div>
B. 120, 140, 150, 160, 165</div>
<div>
these felt pretty good</div>
<div>
+</div>
<div>
1:03</div>
<div>
:58</div>
<div>
:56</div>
<div>
:52</div>
<div>
:46</div>
<div>
I obviously wasn't trying hard enough on my first few rounds ha</div>
<div>
<br /></div>
<div>
PM</div>
<div>
legless rope climbs felt good. pretty hard but today's the first day I've ever tried one so I was happy to even be able to do them! </div>
<div>
+</div>
<div>
19ish, clock was cut off. </div>
<div>
tried to go slow and shake out my arms a lot on the burpees hoping that would help me on the double unders but my plan did not work! sucked pretty bad on those things today. sets of 10-15 only, lots of mess ups, and the last set of hspu was real slow too. my shoulders were smoked by that point</div>
Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-88195653645024384762014-05-28T09:35:00.002-07:002014-05-28T09:35:52.870-07:005/27/14Daily score 6<br />
<br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">Training</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;"><br /></span></span>
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">A. Snatch pulls; 5, 4, 3, 2, 1; rest 3 min</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">B. 30 strict hspu for time</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">C. 5 deadlift on the min for 10 min 155#</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">+</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">3 rounds for time:</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">30 KBS 1 pood</span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">60 double unders</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;"><br /></span></span>
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">Results</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;"><br /></span></span>
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">A. 135, 140, 145, 150, 155</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">these felt heavier than they should have!</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">B. 4:18</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">started out strong with 8 in a row, then switched to sets of 3, then 2, then the last 12 were singles</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">C. did not do since I maxed out deadlift the day before - 270</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;"><br /></span></span>
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">+</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;"><br /></span></span>
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">9:31</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #222222;">really slow, but I did sets of 20 on double unders each round, and didn't mess up once!!! just had to stop after 20 each time because they still wear me out so much... </span></span>Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-75715935891948897252014-05-03T05:51:00.002-07:002014-05-03T05:51:52.577-07:005/2/14Daily score: 5<div>
exhausted and in pain from this past week</div>
<div>
<br /></div>
<div>
Training</div>
<div>
A. split jerk; 1 rep on the 30 seconds for 30 reps @70%</div>
<div>
B. strict press; 5x5; rest 90 seconds</div>
<div>
C1. burpees; 15 AFAP x5; rest 1 minute</div>
<div>
C2. hollow rocks; accumulate 1 minute x5; rest 3 minutes</div>
<div>
<br /></div>
<div>
+</div>
<div>
<br /></div>
<div>
row sprint 1 minute</div>
<div>
rest 4 minutes</div>
<div>
x3</div>
<div>
<br /></div>
<div>
Results</div>
<div>
A. 135#</div>
<div>
these felt awful </div>
<div>
B. 65, 75, 80, 85, 90x3, failed twice</div>
<div>
that hopefully means by max is higher than 95 now?</div>
<div>
C1. :30, :28, :28, :29, :29</div>
<div>
I need you always to be doing burpees directly beside me so I can pace myself off of you, haha</div>
<div>
<br /></div>
<div>
275m, 276m, did not do last one</div>
Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-22194289588413735762014-05-01T17:03:00.003-07:002014-05-01T17:03:50.951-07:005/1/14Daily score: 8<br />
good energy, felt strong<br />
<br />
Training<br />
A. squat clean clusters 1.1.1x5; rest 20 seconds/rest 3 minutes<br />
B. front squat @42x1; 6-8x5; rest 2 minutes<br />
C. muscle ups; 3 on the minute for 10 minutes<br />
<br />
+<br />
<br />
21-15-9<br />
OHS 75#<br />
toes to bar<br />
box jumps 20"<br />
<br />
Results<br />
A. 135, 145, 155, 165, 170<br />
B. 105, 110, 115, 120, 125<br />
these were awwffuulll<br />
C. did 3 UB on the minute for all 10 minutes except the first minute I got 2. these feel much better without all those extra kips!<br />
<br />
+<br />
<br />
6:36Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-45018109075022989142014-04-29T19:26:00.003-07:002014-04-29T19:26:37.643-07:004/29/14Daily score: 9<br />
I've been eating a ton lately for some reason and have a lottt of energy in the gym but I'm also gaining weight rapidly (NOT muscle..) sooo I need to find some sort of balance haha<br />
<br />
Training<br />
A. power clean; build to a tough single<br />
B. push press x5/ push jerk x3/ split jerk x1; rest 2 minutes x5 complexes<br />
C1. hang power clean 8 for time 115# x4; rest 1 minute<br />
C2. bar facing burpees; 16 for time x4; rest 3 minutes (except I only rested 1 because I misread it ha)<br />
D. amrap strict hspu 5 minutes<br />
<br />
Results<br />
A. 180#<br />
10 pound PR<br />
B. 85, 95, 105, 120, 125<br />
these got heavy real fast<br />
C1. :19, :17, :19, :21<br />
C2. :50, :45, :50, :51<br />
just moving slow on the burpees, as usual...<br />
D. 30<br />
and my arms feel like they're gonna fall off nowAnonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-13453256397992227052014-04-28T16:20:00.002-07:002014-04-28T16:20:46.882-07:004/28/14Daily score: 7<br />
<br />
Training<br />
A. squat snatch; 10 singles @86%; rest 2 minutes<br />
B. 1 1/4 back squat; 5x5; rest 2 minutes<br />
C. weighted pull ups; 2-3x5; rest 2 minutes<br />
<br />
+<br />
<br />
5 sets:<br />
10 UB thrusters 95#<br />
10 c2b pull ups<br />
20 calories AD<br />
rest 5 minutes<br />
<br />
Results<br />
A. 125#<br />
failed rep 3 and 7<br />
B. 125, 135, 145, 155, 160<br />
these felt good<br />
C. 26, 28.5, 31, 33.5, 36 all x3<br />
yuck these did not feel good or easy<br />
<br />
2:25<br />
2:27<br />
3:00<br />
3:07<br />
3:50<br />
went downhill real fast on these, did all the thrusters UB and all the pull ups UB but I slowed down so so much on the air dyne, felt like I was going to puke the last 3 sets!Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-30449526294097067072014-04-26T19:36:00.001-07:002014-04-26T19:36:08.468-07:004/26/14Daily score: 9<br />
<br />
Training<br />
A. squat snatch; 10 singles @ 80%; rest 2 minutes<br />
B1. TnG deadlift 10 UB 155# x4; rest 1 minute<br />
B2. HSPU; 10 afap x4; rest 2 minutes<br />
C1. thrusters 15 UB afap x4; rest 2 minutes<br />
C2. CTB pull ups; 15 afap x4; rest 2 minutes<br />
<br />
Results<br />
A. 115#<br />
did not fail any<br />
B1. all UB, felt good<br />
B2. :12, :12, :11, :11<br />
these felt super fast and fun<br />
C1. all UB<br />
C2. :19, :17, :15, :16<br />
all UB and all butterfly, I was surprised at how good these felt today too. pretty fun dayAnonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-14052650579062889502014-04-16T11:17:00.000-07:002014-04-16T11:17:06.718-07:004/16/14Daily score: 8<br />
<br />
Training<br />
A. muscle ups; 2-3 on the minute for 8-10 minutes<br />
<br />
+<br />
<br />
4 rounds for time:<br />
6 hang power clean 105#<br />
12 c2b pull ups<br />
24 calorie air dyne<br />
48 double unders<br />
<br />
Results<br />
A. did 1-2 muscle ups for 10 minutes - got 2 in a row about half the time which is progress for me<br />
<br />
+<br />
<br />
18:55<br />
this wasn't too bad. only thing that slowed me down was the double unders, as usual, but they're slowly getting betterAnonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-32202597625466438332014-04-15T10:29:00.003-07:002014-04-15T10:29:48.965-07:004/15/14Daily score: 7<br />
very sleepy<br />
<br />
Training<br />
A. squat snatch; build to a max<br />
B. 30 squat snatch for time 80#<br />
<br />
+<br />
<br />
30-20-10<br />
thrusters 75#<br />
burpee box jumps 20"<br />
<br />
Results<br />
A. did this Friday night because my power snatch turned into a squat snatch - 142# PR<br />
B. 3:53<br />
these felt good and surpringly light<br />
<br />
+<br />
<br />
13:42<br />
thrusters felt fine, didn't have to break these up as much as I thought, but my burpees were so so so slow! gotta speed these upAnonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-58664950131638976242014-04-09T11:09:00.000-07:002014-04-09T11:09:21.134-07:004/9/14Daily score: 5<br />
feel sleepy, weak and sore today ha!<br />
<br />
Training<br />
A. clean pulls; 5x5; rest 2 minutes<br />
B1. tng deadlift; 7 unbroken 145# x5; rest 1 minute<br />
B2. box jumps 10 for time 24" x5; rest 2 minutes<br />
<br />
+<br />
<br />
5 rounds for time:<br />
15 kbs 2 pood (russian)<br />
10 ghd sit ups<br />
<br />
Results<br />
A. 115, 120, 150, 155, 160<br />
felt weak on these<br />
B1. complete<br />
B2. :16, :16, :16, :18, :15<br />
I have no rhythm on these 24" box jumps whatsoever<br />
<br />
5:06<br />
abs are already feeling it from those ghd's. those were tough!Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-69740739310548447832014-04-08T18:29:00.002-07:002014-04-08T18:29:27.120-07:004/8/14Daily score: 5<br />
didn't sleep very well last night, felt exhausted!<br />
<br />
Training<br />
10 burpees AFAP<br />
prowler sprint 50m<br />
rest 3 minutes<br />
x5<br />
<br />
+<br />
<br />
15 UB push press<br />
row sprint 20 seconds<br />
rest 3 minutes<br />
x5<br />
<br />
Results<br />
:57<br />
:56<br />
1:02<br />
1:07<br />
1:16<br />
this got tough! had to stop on the prowler push the last 3 sets<br />
<br />
+<br />
<br />
85# for all sets<br />
THIS WAS HARD! 85 felt so heavy, had to really fight for the last 5 reps each set<br />
106m<br />
106<br />
107<br />
97<br />
105Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-89169418872230556872014-04-07T16:07:00.004-07:002014-04-07T16:07:55.617-07:004/7/14Daily score: 8<br />
started out with lots of energy, got hungry and started to lose energy towards the end but overall a good day!<br />
<br />
Training<br />
A. squat snatch; 15 singles @80%; rest 90 seconds<br />
B1. back squat; 10-12x5; rest 10 seconds<br />
B2. c2b pull ups; 15 for time x5; rest 4:30<br />
C1. thrusters; 10 unbroken 65# x3; rest 10 seconds<br />
C2. 50 double unders for time x3; rest 3 minutes<br />
<br />
Results<br />
A. 115#<br />
failed rep #8 and 11 but these felt really good and solid for the most part!<br />
B1. 125, 130, 135, 140, 145<br />
x12 for all sets, these felt good too. possibly should've started heavier<br />
B2. :16, :16, :16, :16, :23<br />
all UB butterfly until the last set, where I had to come down and kip the last 3<br />
C1. thrusters complete, this is where I started to run out of energy so these felt icky<br />
C2. :36, :43, :51<br />
36 SECONDS!!! I got 35 unbroken on the second set!!! only stopped once on the 1st 2 sets, and I stopped twice on the last set. WHAT AN IMPROVEMENT THOUGH! Excited about this ha!Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-65850119940196285372014-04-01T18:07:00.003-07:002014-04-01T18:07:43.953-07:004/1/14Daily score: 8<br />
good sleep, good food, plenty of energy! this week off of lifting will be good for me<br />
<br />
Training<br />
Run 3k<br />
<br />
Results<br />
12:28<br />
Nick told me beforehand that he thought last time I had done this in 12:30 so I was sprinting as fast as I could to beat that time, only to look afterwards and realize last time I had actually gotten 13:45... ha! I love love love running so I couldn't pass this workout up! Lots of food and mobility the rest of the week and back at it Monday woo!Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-58104601941722050172014-03-28T12:55:00.004-07:002014-03-28T12:55:59.277-07:003/28/14Daily score: 8<br />
ate plenty of food today, felt nervous and dreadful of this workout but had plenty of energy!<br />
<br />
Training<br />
14.5<br />
<br />
Results<br />
12:30<br />
broke up thrusters<br />
13 & 8<br />
10 & 8<br />
9 & 6<br />
7 & 5<br />
9 UB<br />
6 UB<br />
3 UB<br />
I was really happy with how I paced this workout, maybe got a little too slow on a few sets of burpees so I think if I redo it, I will just try to speed those sets up but other than that, I think I gave it all I had! Did much better than expectedAnonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-14824862855251711372014-03-26T08:27:00.000-07:002014-03-26T08:27:53.838-07:003/26/14Daily score: 7<br />
feeling good today yayyy! been a long, hard week and a half but I think I'm doing better!!! Ate a good breakfast, and I have every intention of continuing to eat throughout the day, hopefully I can manage ha!<br />
<br />
Training<br />
A. push press; build to a tough single<br />
B. split jerk; 1 on the 30 seconds for 15 reps at 70% 1rm<br />
<br />
+<br />
<br />
10 burpees AFAP<br />
row sprint 30 seconds<br />
rest 3 minutes<br />
x3<br />
<br />
+<br />
<br />
10 thrusters unbroken 65#<br />
airdyne 90 seconds at 85%<br />
rest 2 minutes<br />
x2<br />
<br />
Results<br />
A. 140#<br />
I don't remember what my previous 1rm push press was, but boy did this feel heavy! attempted 145# one time, and failed<br />
B. 135#<br />
didn't fail any reps, but there were a few times where I felt like I almost did. these did not feel very smooth at all, excited to start oly lifting a lot again so these will feel better<br />
<br />
:20, 149 meters<br />
:19, 151<br />
:18, 156<br />
<br />
:21, 16 calories<br />
:20, 16<br />
thrusters felt fine, airdyne felt roughAnonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-85370595125226379942014-03-25T15:31:00.001-07:002014-03-25T15:31:45.991-07:003/25/14Daily score: 5<br />
still didn't eat much today. just some eggs early in the morning and then part of a salad but didn't feel nearly as bad as yesterday! just no appetite! Do not know what to do about that because I really have been trying to eat more.<br />
<br />
Training<br />
Slow heavy sled drags<br />
50 meters<br />
rest 2 minutes<br />
x5<br />
<br />
+<br />
<br />
Prowler push 50 meters (light load fast turnover)<br />
rest 3 minutes<br />
x5<br />
<br />
Results<br />
these were harrddd!<br />
for the sled drags, used the sled + 115# for all of them, hard but felt fine<br />
prowler push, started with two 10's, went down to just the prowler after the first few. hate these!Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0tag:blogger.com,1999:blog-4439025513113254247.post-67186826224177621412014-03-25T15:27:00.001-07:002014-03-25T15:27:09.174-07:003/24/14Daily score: 2<br />
did the workout at about 4, and had not eaten anything since breakfast early that morning. got a little lightheaded and dizzy<br />
<br />
Training<br />
14.4 attempt #2<br />
<br />
Results<br />
do not know ha. I didn't even make it through the cleans... started to feel extremely lightheaded on the wall balls, felt dizzy like the room was spinning. Not a big deal, just felt a little woozy after the workout but people gave me gatorade and a bar and then I felt better! Big mistake, just struggling with lack of appetite!Anonymoushttp://www.blogger.com/profile/01120294222622679977noreply@blogger.com0