bizzlefit

until further notice...

2010-08-29T17:51:00.000-07:00

...this blog will be inactive. I will be crossfitting 3-4 days a week in classes...hopefully. See you all in the new box!! :)

volkswagen again

2010-08-12T18:49:00.000-07:00

squat 5x5@330# got em all i reset last time after 335 but i know i can do more for sure this time around.

BUIYATAOO BABY! (is that the correct acronym?)

"Volkswagen"
21 15 9
BW bench at 210#
Pull ups

me: 5:30
slower by :35 from 4/29/10 but hey thats ok this is a hard wod to do.

make up days

2010-08-12T10:21:00.001-07:00

6 rds
10 kb 2pd
15 toes 2 bar
20 dub unders

me:14:53

busy dude

2010-08-11T09:25:00.000-07:00

squat 5x1@370 -all

press 5x5@203- all

wod
2rds
1min on 1 min off
45#DB thrusters
40#Ball slams
cal row
burpees

total: 180

did i do this before?

2010-08-06T16:02:00.000-07:00

bench 8x3@65%(45sec rest) 240 easy

weighted pull ups@30%BW-63#- 5/5/3

wod
amrap 12 min
5 oh anyway 185#
10 pushups
15 GHD back ext

me: 8 rds plus 5 back ext

I GOT THE JOB!!!!

2010-08-04T19:36:00.000-07:00

and what does Blake's painting have to do with that? Not a whole heck of a lot :)

just do it right

2010-08-03T15:57:00.001-07:00

deadlift 5rm- 370#- decent form

strict ring pull ups 15/9/9

wod
Lizzie
12-9-6-3
power cleans 185#
ring dips

me: 3:43

"press"ing on

2010-08-02T19:29:00.001-07:00

bsquat 5x5@325# all

press 5x1@230# all pretty good considering yesterdays wod

wod
5 rds
7 kb swing 2 pood
7 sdhp 2 pood
1/2 gasser (to sidewalk and back)

me: 4:28

big boy grace

2010-08-01T15:13:00.000-07:00

For Sam's 40th birthday:

Bench 1RM
365x1
380xmiss the more i work under heavy bench the more coinfdent i am getting with it.even tho i am missing these heavier lifts, they will come soon enough.

"Grace" with 225#
30 clean and jerks for time

me:19:24
Cleans are the obvious hard part of this wod for me. As i was plodding among on this wod i felt like some cleans were much easier when my set up was right and my first pull was right.

isabel PR

2010-07-30T18:23:00.000-07:00

ok so i really just went off the CFFB program today but...

OHS
135x5
185x3
225x3
275x1 was pretty easy
300xmissed3x

Really wanted that 300 but it just got a little unstable after I push pressed it up and i lost it. the others i was just tired and not really confident.

WOD
ISABEL- 30 snatch w/135#
me: 2:49

reset on bench

2010-07-29T21:19:00.001-07:00

back squat 5x5@320# got better as i went, last two sets were best ones.

bench 5x1@335- was supposed to be at 370# but i missed one and decided to step down and work back up.

wod
21 15 9
rt arm kb snatch 1.5pood
lft arm kb snatch 1.5 pood
toes to bar

me: 8:15- toes to bar kill my times.

clean and jerk PR...by 5 whole pounds whoopdee doo!

2010-07-28T09:30:00.000-07:00

power clean 3,3,3,3,3,3
135x3, 185x3, 225x3, 245x3, 270x1 with push press for a PR on clean and on c+jerk... stopped there, better to end on a good note.

Strict pull ups 15/9/10

skipped sprints due to my toenail dying from the wharf to wharf. :(

lunge dip AMRAP

2010-07-26T14:58:00.000-07:00

press 8x3@65% (:45rest)- 160#-easy

WOD
AMRAP 12 min
30 OH lunge w/45# plate
15 ring dips

me: 5 rds + 14 OH lunges

w 2 w

2010-07-26T14:56:00.001-07:00

ran the wharf to wharf on Sunday... roughly 10min/mile average.

No Anna, that is not a joke :P

warm up for next week

2010-07-24T21:03:00.000-07:00

clean and jerk 3 on the minute with 200#
just getting ready for next week baby! ill be running the wharf to wharf tomorrow.
to see larger go to: http://www.youtube.com/watch?v=UP9FRbt3ytM

squats and broad jumps equal pain

2010-07-22T16:47:00.000-07:00

bench 5x225, 5x275, 3x295, 3x305, 3x315, 1x325, 1x345, 1x355 ended it there so that sam can feel some level of control in his life and my training :)

strict pull ups 3xmax reps
16/12/9

wod
8rds
7 squats @65%- 250#
8 broad jumps 6' min
me: 13:57

more snatching :S

2010-07-22T08:50:00.000-07:00

Done on Wednesday:
free handstand work- approx 5 minutes

wod
AMRAP 12 min
2 power snatch at 80%- 155#
2 rds of 3pullups, 5 pushups, 7 squats

me: 8 rds

weak shoulders sauce

2010-07-19T19:27:00.000-07:00

front squat 3@70%-230 3@80%-275 3@85%-285 2x3@300

press 5x5@85%- 210#
was too heavy so just went for max reps 4/4/3/3/2

Saturdays wod

2010-07-18T19:30:00.000-07:00

5 rds
40yd run
6 power cleans 185#
12 knees to elbows

me: 10:02

blah blah blah

2010-07-16T20:08:00.001-07:00

squats 10x2@65%- 250# :45 rest

WOD
8 rds
2 power snatch
4 snatch pulls
2 power snatch
do not drop bar, rest as needed between rounds
No Penalties all rounds
135/140/145/150/155/160/150/150

felt better after this wod than i did going in....thats a good thing i guess.

effe te doubleU day3

2010-07-15T19:16:00.000-07:00

Deadlift
3@70%-365
3@80%-420
3@85%-440-only did 2
3@90%-470- skipped these

WOD
5 rds
1 strict press (rx'd@90% which was 220#...only could do 2 so dropped it to 190#)
1 strict pull up
1 strict press
3 strcit pull ups
1 strict press
5 strict pull ups
me:8:17

then went skimboarding for 2 hours and bodysurfing for another hour. its amazing what i used to think was breathing hard.... its nothing compared to a 500m row!

eff tee dubbya day 2

2010-07-13T15:58:00.000-07:00

squat
2@70%1rm- 275
2@80%1rm-315
4x1@90@1rm-345

bench

2@70%1rm- 255
2@80%1rm-295
4x1@90@1rm-330

weighted pull ups 3,3,3,3,3,3
35x3, 44x3, 53x3, 63x3, 73x3, 78x3

WOD
Tabata Row
8 rds :20 on/ :10 rest
total with glide: 1033m

FTW day1

2010-07-12T19:18:00.001-07:00

WOD
1000m row
50 ball slams 40#
30 pull ups

me:7:12

tired day

2010-07-09T19:37:00.000-07:00

wod was supposed to be:
on the minute for 25 minutes
2 x power clean of 80-90% 1RM- for me 230#
got to round 8 and was OVER IT! how in the hell am i supposed to do 230# for 50 REPS?!

did this instead
5 c and j 185#
10 pull up
10 c and j 135#
20 pull up
15 c and j 95#
30 pull up
me: 5:31

strict press PR!

2010-07-08T14:48:00.000-07:00

strict press 1RM-
245#x1
250#xMiss

WOD
5 rds
:30 max rep front squat BW@215#
:30 rest
:30 max rep bench press BW@215#
:30 rest
100m run
1:00 rest
squats 10/8/8/7/8
bench 16/10/8/8/7
total: 92

shuttle runs

2010-07-08T11:29:00.000-07:00

on monday did tuesdays wod

Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.
*You have two choices: Six (6) 50 yard shuttle
To Pass Conditioning Test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below
Post body weight and pass or fail.

me: :49/:51/:51 passx3

high elbows

2010-07-02T20:04:00.000-07:00

snatch 1RM
185x2
200xmissx2

on the minute for 8 minutes
2 psnatch at 80-85%1rm - 165#
3 HSPU

all rounds completed as rx'd.

tired shoulders

2010-07-01T14:04:00.000-07:00

back squat 5x1@365#
x1, x1, miss, x1, x1, x1

press 5x5@205#
x5, x5, x5, x3, x4

weighted pull ups
53x3, 58x3, 63x3, 68x3, 73x2

wod:
10, 9, 8, 7...1
2 pood KB swing
40yd run

me: 3:41

30mu's tax the shoulders a little more than I thought about. oops.

30 muscle ups

2010-06-30T15:08:00.000-07:00

30 muscle ups for time
me: 9:50
tried to do them 2 every :30 for as long as I could. i guess I averaged 3 a minute.

6 rds
53 yd farmer walk 2pd kbells
106 yd sprint

me:5:50

It was pretty light weight but I just wanted to really push the wod and run all out.

a typical CFFB kinda day

2010-06-29T18:22:00.001-07:00

FSquat 3,3,3,3,3,3
185x3, 225x3, 245x3, 275x3, 300x3, 315x2

Bench 8x3@65%of1rm(:45 sec rest) done at 245#

AMRAP 15 min
5 overhead w/185#
10 push ups
15 back ext.

me:8 rounds +5oh+10pu+6back ext.

push/pull

2010-06-26T11:56:00.000-07:00

max rep bench @225# 3 tries
24
18
17

100 pull ups for time
5:03

active rest/recovery day

2010-06-25T21:04:00.000-07:00

deadlift 5rm
did this at 365x5 with perfect form. Almost 100# less than my previous 5rm but I really just wanted to do something easy and do it right.

3x max rep strict pull ups
12/8/7

10x10yd flying start sprints
there was more running i was supposed to do but i was pretty beat from yesterday so I shortened the sprint volume a little.

tomorrow looks fun.

soul crusher

2010-06-24T20:10:00.000-07:00

"kalsu"

100 thrusters@135#
each minute do 5 burpees

me: 23:52

t.h.e. h.a.r.d.e.s.t. w.o.d. e.v.e.r.

ohs pr, we need a score?...

2010-06-22T15:46:00.000-07:00

OHS 2,2,2,2,2,2,2,2
95x2,115x2,135x2,165x2,185x2,225x2,245x2,275x1.75...PR had the second rep but rushed it on the way up and came forward.

WOD
we need one score
5rds
3min AMRAP 1 min rest
3 PC 155#
6 push ups
9 knees to elbows
3/2/2/2/2
11rds total
never got any kind of groove on k2e and that slowed everything way down.

benchin made easy

2010-06-21T17:24:00.000-07:00

bench press 5x5@325# got em all

wod
on the minute for 10 min
3 squats@75% of 1rm- 290#
50yd run
5 strict chin ups
5 hspu penalty for each round not completed.

me: fell apart at round 7 so missed chin ups on rounds 8, 9, 10.
did burpees instead of hspu as penalty cuz i dont listen to kyle.

stoked on the bench press- 405 is coming soon.

make up day

2010-06-20T20:38:00.000-07:00

3RM Snatch worked up to 185x3
working on keeping the chest up but not back...

1/4 gone bad
5 rds
:15work/:45rest
135 thruster
rest
50# pull up
rest
burpee
rest

total:103

a little under the weather but ok

2010-06-17T13:26:00.000-07:00

front squat 5, 5, 3, 3, 1, 1, 1
135x5, 185x5, 225x3, 255x3, 285x1, 315x1, 335xmiss twice

press 8x3@65%1rm :45rest done@155#

strict ring dips 3x15

WOD
10x100m runs 1:3 rest
fastest 13.09
slowest 16.96 but my slowest before that was 15.50 so that was a really bad run.

I was feeling really good about front squats until I started to do them, Ive been a little sick the last couple days and today i actually felt it a bit in my energy levels. Oh well i get it next time, im stoked to have confidence back in front squats in general.

CFFB Disco

2010-06-15T20:43:00.000-07:00

DEADLIFT 5rm @410# still fighting for the flat back, not perfect, but better.

WOD
"Football Disco"
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Power clean 75%BW- 160#
Pull up

me: 8:28

why be competitive at something that is supposed to make you better at OTHER stuff? :)

2010-06-15T09:18:00.000-07:00

here's what I want:
405 bench
315 C and J
525 Deadlift with a flatter back
450 b squat
405 f squat
50 pull ups

as for metcon's I have decided to just DO THEM HARD. If I flail, flail. But I will be at 100%.

not that anyone cares but after about a week and half of drinking about a quart of whole milk right after working out i feel great. It has really helped my recovery in regards to the volume of CFFB. I think I have even lost some of the innnertube i keep around my waist. :)

me no like this wod, its hurts my feelers

2010-06-12T14:27:00.001-07:00

AMRAP 15 min
15 DB thrusters 45#
500m row

me: 4 rounds plus 13 thrusters

I think last time was maybe 4 rounds even... is muy hard.

tired legs... heavy farmers walk

2010-06-11T20:20:00.000-07:00

PSnatch
8x2@155# all

3x15 strict chin ups
15/10+5/11+4

WOD
8 Rounds
50 yd Farmers Walk
go heavy, no dropping the weight
90 second rest between rounds

all walks done with trap bar@315#
no drops

that.will.hurt.your.hands. :)

actually trying is hard work....85 squats w/225#

2010-06-10T19:56:00.000-07:00

bench 5x5@320# felt good got em all

WOD
"Religion"
5 rds
Max rep back squat 225#
7 burpee box jumps

me:
35/16/15/10/9 total:85
time: 17:33

ouch.

becoming a push press beast

2010-06-08T14:39:00.000-07:00

Push Press 5,5,3,3,1,1,1
135x5
185x5
225x3
245x3
275x1
295miss
285x1
295x1PR
305miss
300miss
Really wanted to get 300 for a push press which is funny since it is my jerk 1rm right now as well. Next time 300+ for sure.

3x15 ring dips

5 rounds
20-40-20 shuttle run
8 KB 2 pood
16 push ups

me: 5:14
This wod is supposed to be done with a 1 minute rest between each round and only for time per round. Since I didnt have a timer to keep track of exact seconds and since we just did this wod like 2 weeks ago i did it as a straight through wod. The push ups got really hard by the end. Extreme chest pump!

after three days off....

2010-06-07T20:23:00.000-07:00

squat 10x2@65% 1RM- 250# :45 sec rest between sets

AMRAP 10 min
50 m run
10 ball slams 40#
15 toes 2 bar

me: 5 rounds

3x15 GHR

I was sooooooooo hung over from all the sugar on Saturday.

the road back to 405

2010-06-03T21:30:00.000-07:00

fsquat 5x5@275#

bench was supposed to be a 5x1 but I did
315x3
365x1
380xmiss
365x1
365xmisss
315x5

no runs cuz my knee was aching from basketball the day before.

"snatch"ing 200#...

2010-06-01T18:39:00.000-07:00

Psnatch 8x2@150# felt easy, really tried to work form and getting under the bar quickly.
then for fun did:
185xmiss
185x1 no press out
200x1 extreme press out, like practically two different movements.... Im not counting it.
200xmissx2 more tries

5rds
10yd cone drills
1 rt start
1 lf start

felt fast on some, awkward transitions on some.

"Tillman"

2010-05-31T15:30:00.000-07:00

Back Squat 5x1@360# got em all
Press redeux 5x5@200# got em all (failed last time)

WOD
Tillman Hero Wod
7 rds
7 Deadlifts 315#
Gasser run (~213m run)
15 pull ups
:45 rest

total time: 19:04
Back felt fine and never got tight. i tried to focus on form as much as possible which seemed to save it. Honestly the hardest parts were the runs and getting my wind back after each round. I would really have liked to see you do this wod Kyle... oh well I can deal with it.

"HGB part2" or "i always knew i would make Kyle quit CFFB"

2010-05-29T13:21:00.000-07:00

Hammer gone bad-
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute 45/41/42 last time:35/33/35
Box Jumps 20" - 1 minute 37/30/30 last time:44/36/36
Sledge Hammer Strikes Left - 1 minute 35/38/38 last time:34/31/32
Dumbbell Hang Clean 45 lbs - 1 minute 10/10/11 last time:12/11/12
Rest 1 minute between rounds
me: 367 total last time:351 total

first and 10...

2010-05-28T19:23:00.000-07:00

Bench Press 8x3 @ 65% of 1 RM (45 sec rest)
done at 240# easy

Strict Chin Ups 3 x 15
15
14+1
11+4

WOD -
5 Hang Power Cleans 185 lbs
Sprint 100 yds
Rest 40 seconds
10 Push Press 135 lbs
Sprint 60 yds
Rest 30 seconds
20 Kettle Bell Swings 2 Pood
Sprint 40 yds
Rest 20 seconds
40 Ball Slams 35 lbs
Sprint 20 yds

time - 4:14
Everything was east but the last run I thought I was gonna fall down cuz my legs were so fried. I didnt tho :) Definite lung burner, i love these types of CFFB wods.

good days usually follow bad days

2010-05-27T16:25:00.000-07:00

Front squat 3, 3, 3, 3, 3
225x3, 245x3, 265x3, 285x3, 305x1.... just screwed up so did it again 305x3 pretty easy.

AMRAP 20 min.
max rep supine ring pulls
50 yd run

total reps: 152
Kept them strict so that Kyle couldn't complain about my total. :)

under recovery

2010-05-25T16:48:00.000-07:00

Strength -

Deadlift 5RM

405x5 tried to keep my back flat and really tuck in. Felt totally awkward, like i was doing a straight legged deadlift. With no one there to watch me i have no idea what it looked like.

DWOD -
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Rest 120 seconds between sets.

1)95#
2)135
3)135
4)135
5)135 with 2 penalties

not a good day.

poor nutrition takes its toll

2010-05-24T21:04:00.000-07:00

mucho tired, i think im not eating enough, often enough.

for the paleo challenge
max rep pull ups- 44

5x5 back squat failed at 340# on first set-
reset to 90% of that so did 5x5@305#

press 5x1 at 227#- got easier as I did them.

AMRAP 12 min
5 pull ups
10 push ups
15 double unders
I got 5 rounds in about 4 minutes then got super frustrated with the double unders and I QUIT! And I dont feel bad about it.

then I did
Christine for the Paleo challenge
9:01 a :30ish second non-PR! whoo hoo!

ha ha

2010-05-22T19:05:00.000-07:00

found these on youtube...

FGBizzle

2010-05-22T18:20:00.000-07:00

Fight Gone Bad total:377
last time was on 10/23/09 : 379

heres how it breaks down
last time total    this time total
row-43               row-41 down 2
wall ball-51       wall ball-51 same
SDLHP-62        SDLHP-70 up 8
box jump-121   box jump-125 up 4
push press-102 push press-90 down 12

overall i take this as a win. :)

CFFB Total revisited

2010-05-21T20:16:00.000-07:00

Power Clean last time 225/ this time 265
Back squat last time 365/ this time 385
Bench Press last time 375/ this time 365
Deadlift last time 520/ this time 515

CFFB total: 1530

I also did a 225 strict press to make my CF total increase to 1125.

the Hay-Fo's doing their thing

2010-05-20T20:08:00.000-07:00

so youtube and WMG are making my life hard by disabling all the music I put on.

here for the bigger version

handstand death

2010-05-20T16:09:00.000-07:00

Power Snatch 5, 5, 3, 3, 3, 1, 1, 1, 1
75x5, 95x5, 115x3, 125x3, 135x3, 155x1, 165x1, 175x1, 195x1PR but with a press out

7 rds
max hold handstand
10 srpu

total time- 7:22

getting ready for something big?

2010-05-18T18:36:00.000-07:00

find 1rm on weighted chin ups
105# yes
114# no

wod
7 rds
max rep w/50% of 1rm weighted chins done at 53#
50m run
rest as needed
7,5,6,5,4,2,4

feels like a light week in preparation for a total or something else painful.

being tired helps sometimes

2010-05-17T12:55:00.000-07:00

OHS 3,3,3,3,3
95x3, 135x3, 165x3, 195x3, 215(BW)x6 pr by 5 reps i think

WOD
AMRAP 15 min
3 overhead anyway 75%BW= 160#
6 push ups
9 GHR

me: 14 rounds +3+6+2

I went in today thinking I wouldnt go heavy on OHS, I was so tired and beat I thought I would have any strength. The OHS felt ok so instead of going heavier I went for BW reps. Pretty happy with 6, I think 10 for more is very possible in the near future. Kyle, you interested in a race to 15? Jfo? or will that be Jhay in a couple weeks? Wait can you both already do that many? OK then Stock and Daniel, you are both beasts at OHS right?

im freakin beat

2010-05-16T12:43:00.000-07:00

pull up ladder on the minute:
16 rounds plus 14 pull ups
tore my right palm and after that it is a matter of if you really wanna do them and screw yourself for future training.

6rds
12 walking lunges with 155#
200m "yog"

11:41

I am officially super beat. My whole body is sore. That is all I have to say about that.

a little tired, need more carbs? :)

2010-05-14T18:37:00.000-07:00

Probably just a slice of pizza would give me the energy, right?

Power Cleans 3,3,3,3,3
195x3
205x3
235x3
265x2
275xmiss
245x2

5 rounds at 185#
3 cleans pulls
3 power cleans
3 push press
3 push jerk
3 good mornings
2 min rest between each round
:49 :54 :55 :55 :55

tons of lifting

2010-05-13T15:26:00.000-07:00

back squat 5x5
335x5, 335x5, 335x5, 335x5, 335x3

bench 5x1
360x1, 360x1, 360xmiss, 360x1 super slow, 360xmiss

bent over rows 3x12@155#

WOD
5rds
20-40-20 sprints
8 KB 2 pood
16 push ups
1 min rest
:38, :39, :39, :41, :43

sorta back on track

2010-05-11T19:10:00.000-07:00

did CF wods from Monday
Strength
Front Squat 5x1 @ 325# pretty happy with that. Im getting stronger at these finally

Press 5x5 @200#
200x5
200x4
200x2
195x4
stopped due to time and WTF i was weak on these today.

WOD
AMRAP 8 mins
3 DL@315#
5 24"Box Jump holding 45#DB's

me:7 rounds even
I decided to not completely ruin my back and do all the DL's as single reps.

the CF life? What does it all really mean?

2010-05-10T15:14:00.000-07:00

the CF life? Well, regionals are over and it was a overall fun experience. Lots of driving and hustling for a few workouts but the judging was better, the organization was better and the vibe was better than sectionals. To see the pics go to:
my flickr account

There are a lot of pics but check em out.

So on my way to the second day of the competition I left the house kinda late and was running because we stayed about an hour from the contest site. On "the" 405 or just on 405, I was doing about 80 on an early Sunday morning with not too many cars on the road. Bam, I see the red lights of a Highway patrol behind me. I am someone who accepts the fact that if I CHOOSE to break the rules and get caught then it is on me so I am already just reserving myself to the ticket. I try to pull off on the next exit, its f-ing LA so who knows where the hell I am, hes yelling at me to just pull over, stop the car, etc... He walks up tot he car, states his purpose and asks for my licence. As I hand it to him he sees my shirt and says "Are you headed to the regional qualifiers?" I reply "yes" and praise Jesus or Glassman he immediately says "I'm not gonna give you a ticket, how are you guys doing?" It was awesome!!! He didn't even scold me or anything, he just told me how to get back onto the 405 and that was it. SO SICK! :)
The team comps were all pretty fun WOD's. We didn't do as good as we had hoped but that is how Crossfit works so life goes on.

keeping ahead of the riff raff

2010-05-06T14:16:00.000-07:00

Jerk- like a real jerk no press out
225x1, 245x1, 275x1, 290x1, 300x1PR

WOD
30 Back squat BW 215#
1000m row
30 burpees
me: 8:16

Now lets rock regionals!

FYI- this blog is not only here for TROLLS to FLAME me on my own blog :)

2010-05-05T23:45:00.000-07:00

With that in mind. I am super stoked on the Team WODs. But really it is amazing how much all of us have improved from last year. Back then we all had some pretty big holes in our fitness. At first glace when i looked at these I thought "oh good its all stuff we can do" but honestly what is there that we cant do? PLUS we are gonna smash on Crossfit Jokeland, I mean Oakland.

Leah- I ate all my cookies during our team "meeting" so......

"flat" back who needs it?

2010-05-04T19:41:00.000-07:00

5RM deadlift
460x4.6 then waited a sec and got the last one.

5x1 press(from yesterday)
225x1, 225x1, 240x1PR, 225x1, 225x1

3x12 supine ring pull ups

sprints were not as fast as Ive run before but clearly much faster than kyle.

gotta take a rest day- don't worry Kyle, life will go on.

2010-05-03T09:04:00.000-07:00

double day yesterday made me muy tired. i figured that it would be best not to do 5x5 back squats and risk injury this close to regionals. I'll be in there 2moro.

Being a Team Player :)

2010-05-02T16:14:00.000-07:00

missed sat so did the Cf football wod form sat then the team building wod.

7rds
3 deadlift 315#
6 HSPU
9 box 24"
me: 7:23 if i did the HSPU's faster i would have got a shorter time.

WOD 2
row 2k
200 KB 53#
175 box jumps 20"
100 c2b pull ups
100 burpees
1 mile run
50 SQUAT cleans 135#
25 power snatch 115#
divided between 4 people, only one works at a time so its go until you gas more or less.

I cant believe it happened but i actually went to Leah for advice today... and she was right...(about cooking bacon or salami in a skillet first then cooking the eggs.) :)

JFO doing her thing:
http://www.youtube.com/watch?v=DI08DhXebTY

chest beat down!

2010-04-30T15:45:00.000-07:00

Power snatch 2,2,2,2,2,2,2,2
95x2, 145x2, 155x2, 165x2, 175x2, 185xmiss, 145x2, 145x2

WOD
AMRAP 15 min
Max reps clapping push ups
Sprint 1/2 gasser(about 100yds?)

me: 13 rounds 137 push ups

3x12 GHR's

Well, the snatch is not a strong suit for me. I have really neglected it probably the most out of all movements for the past year. It feels pretty foreign right now but the more I practice I will build those neural connections needed to unleach my true beastliness.

so Joc wont get jealous anymore

2010-04-29T21:33:00.000-07:00

here is the link for it on youtube:
http://www.youtube.com/watch?v=1PLN9CFgHF4

one of my fav's

2010-04-29T14:33:00.000-07:00

Strength -
Back Squat 5x1@355 since i missed some last time, got them this time pretty easy.

Rack Jerk 1, 1, 1, 1, 1
275x1
295x1
315x1
325x1 with press out 10#PR see video below
335xmiss

WOD -
The Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight 215lb
Pull Ups
time - 4:55 (pr by :33)

got messed up on my first set of pull ups and couldn't do them well but after that moved pretty fast through it.

oops i did it again

2010-04-27T18:58:00.000-07:00

Strength -
Press 8x3 @ 65% of 1 RM (45 seconds rest)
*work on moving the bar as fast as possible
All sets done at 155lb, so easy a baby could do it.

Weighted Pull Ups 1, 1, 1, 1 ,1, 1, 1
61x1
70x1
88x1
98x1
108xfail
103x1
103xfail

WOD -
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.
total - 3,164

Honestly thought i would never do this wod again. Glad I made it to the end. I could have pushed a little harder but i really wanted to keep my breathing in check as long as possible and keep my scores from fluctuating too much. 326/321/320/319/321/316/312/306/302/312

OHS PR, front squats in a WOD? no thank you

2010-04-26T14:11:00.000-07:00

Overhead squat 5x1
Since I didnt really know where to do these at i worked up until a fail then moved back down
225x1, 255x1, 275xfail on the way up?, 265x1, 265x1(25# PR)

Complete 3 rounds of:
Max Rep Front Squat 155 lbs
Bear Crawl 20 yards

20/6/10
total time 4:09

then
GHR 3x12 better than last time.

throwing away the game plan is never a good idea

2010-04-24T12:05:00.000-07:00

Alternating Tabata Deadlift and Burpee
Professional - 275 lbs
Collegiate/Amateur - 185 lbs (this is the weight I used)

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

deadlift 15/13/12/11/10/9/7/6
burpee 9/8/7/6/7/6/8/6
total 140

Strength -

* To be done after DWOD
3 x 15 Weighted GHD Sit Ups.... shitty

des and kyle the real video

2010-04-23T19:51:00.000-07:00

http://www.youtube.com/watch?v=WTqLccu8MCs
heres the youtube link

rumor mill

2010-04-23T18:41:00.000-07:00

making PC progress

2010-04-23T12:45:00.001-07:00

Power Clean - 3, 3, 3, 3, 3
195x3
215x3
235x3
255x3PR
265x1 plus push press for another PR

Weighted Chin Ups - 3, 3, 3, 3, 3
53, 60, 70, 80x2.9, 80x3

WOD -
Complete the following sprints:
2 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts

why cant back squat be as easy as bench?

2010-04-22T13:32:00.000-07:00

Back Squat 5x5@325# got em all.

Bench Press 5x1@355# got em all easy

WOD -
Complete 3 rounds for time of:
8 Muscle Snatches 135 lbs
10 Ring Dips
12 Toes to Bars
time - 6:56

Holy moly donut shop those muscle snatches are not easy at all. Losing rhythm on toes to bar killed me as well. Overall not disappointed with the time but coulda been faster if I would just jump that freakin bar UP!

slow mover

2010-04-20T20:19:00.001-07:00

8 rds
10 sledge rt
10 sledge lft
5 pull ups 53#
me: 13:50

8x20yd flying starts
super fast

the highs and lows of back squats

2010-04-19T14:33:00.000-07:00

Squat 5x1

355x1, 355x1, 355xMiss, 355x1, 355x1, 355xmiss
oh whatever!

Press 5x5
195x5x5

WOD -
Perform as many rounds as possible in 15 minutes:
5 One Arm DB Thrusters RT 50 lbs
5 One Arm DB Thrusters LT 50 lbs
7 Push Ups
9 Box Jumps 24" Box
rounds - w/45#DB 12 rounds plus 5 thrusters

dont say I never gave you anything...

2010-04-18T09:44:00.001-07:00

Put this on the CFWest site.
http://www.youtube.com/watch?v=wrvKOJ4opzE

run run run run run

2010-04-17T17:15:00.000-07:00

extra credit:
40 burpees for time
me: 1:19

Sprints
2x20yd
4x30yd
10x10yd flying starts
me: really fast

3x12 GHR's probably the hardest thing Ive ever done
3x10 toes to bar felt easy after the GHR's

i think in regards to power cleans....

2010-04-16T22:47:00.000-07:00

Kyle is stronger than me......for now.

Power cleans 3,3,3,3,3
215x3, 225x3, 235x5, 245x3PR, 255x1 just ran outta gas but happy with 245 for 3.

WOD
5 rds
3 clean pulls
3 power cleans
3 push press
3 push jerk
3 good mornings
2min rest between rounds
60-70% of 3RM
me: @170#
:57, 1:04, 1:07, 1:10, 1:07

getting back to where I once was

2010-04-15T13:00:00.001-07:00

Front squat 3,3,3,1,1
275x3, 295x3, 305x3, 315x1, 335xfail

Bench 10x3 at 55% of 1rm 45 seconds rest
done at 205#

wod:
5 rds
10 ring dips
10 pull ups
1/2 gasser
me: 4:18

i think in regards to deadlift...

2010-04-13T17:59:00.000-07:00

I am stronger than Kyle.

Deadlift 5RM 5x455#
Ugly but did it.

AMRAP
10 Supine Ring Pull Ups
10 Push Ups
10 Ball Slams 40#
me: 11 rounds plus 7 SRPU's
holy crow those pulls get hard after the first round.

Super strong guy!

2010-04-12T13:33:00.000-07:00

Back Squat 5x5
320x5x5

Press 5x1
220x1, 220x1, 220x3!, 220x1, 220x1

WOD -
Complete 10 rounds of:
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

me: 70#kb no penalties... much easier this time around.

CFFB day 8 - HGB

2010-04-10T11:14:00.000-07:00

Complete 3 rounds of the following of:

Sledge Hammer Strikes Right - 1 minute   35/33/35
Box Jumps 20" - 1 minute             44/36/36
Sledge Hammer Strikes Left - 1 minute          34/31/32
Dumbbell Hang Clean 45 lbs - 1 minute         12/11/12

Rest 1 minute between rounds

me: 351 total
pretty happy with that, once I can cycle the hammer faster I could get more each round... well duh obviously but I mean technique was the limiting factor on the hammer strikes.

booobooo wooo booos

2010-04-09T23:00:00.000-07:00

this is what an attractive man looks like.

if you wan to see what some other guy looks like doing power cleans go here

CFFB day...running again

2010-04-09T12:58:00.000-07:00

Pcleans 3,3,3,3,3
205x3, 215x4, 225x3, 235x3, 245x2

towel pull ups max set x3
11, 16, 17

50yd suicides
1:00
1:03
1:02

CFFB day 6 or I'm a bench press god!

2010-04-08T14:41:00.000-07:00

Strength -

Front Squat 5RM
295x5 (pr? well maybe not a pr but it felt good to hit a "heavy" front squat again)

Bench Press 5RM
315x5
325x5 pr
335x4 kyle got scared so he pulled it off me when i clearly was about to drop it on my neck then bounce it up and get my 5th rep... Stoked to get 325# tho and will get 335# next time.

Dips 3x12
done strict on rings, all unbroken and mostly easy
then
150 Double Unders for time
time - 3:42 (hugest pr by like 56 minutes and that was only 100 dub unders so i rule!)

WOD -
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

All the sprints were done untimed. I love flying starts cuz i hit my best stride once im moving, JUGGERNAUT!

CFFB days 4 and 5 all in one!

2010-04-06T16:45:00.000-07:00

missed monday so did both days wods

power snatch 8x2 at 155# weak I know but I gotta make a starting point to move up from
then
strict press 5RMat 200# felt easy actually
then
back squat 3x10@ 70% 5rm based on 325# so did then at 230# pretty easy
then came the actual wods
AMRAP 15 mins
5 DL at 315#
10 toes to bar
me: 10 rounds plus 3 DL
then
Complete 10 rounds of:
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....and repeat
Do Not Drop The Weight. Do Not Set It Down.
If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

me: 3 penalties with 70#KB....I was muy tired.

CFFB day 3

2010-04-03T11:42:00.000-07:00

3 rds
15 Db thrusters 45#
500m row
gbiz: 8:12

CFFB day 2

2010-04-02T18:57:00.001-07:00

Power cleans 2 2 2 2 2
205x2 215x2 225x2 235x2 245x2
Deadlift 1,1,1,1,1
405x1 455x1 475x1 495x1 505miss
3x15 supine ring pulls
Dub under work.....
go to youtube to see larger

day 1 CF football

2010-04-01T20:06:00.000-07:00

5x5 bench at 315#
x5
x5
x5
x4
x4

wod
8 rds
3 fquats 185#
8 strict ring dips
9:23
the.....dips....were.....hard. Don't worry Kyle, I'm coming for you, and I WILL destroy you.

gettin back in the jim

2010-03-30T19:12:00.000-07:00

c and J
185 yes
215 yes
235 yes
255 yes butt ugly... i ssem to not be willing to drop under the weight as it gets heavier.

partner wod
6rds
person A
12 kb 2pood
12 pull ups
AMAP Burpees me:13/11/13

person B
400m run
me and Selene: 11:21

The Sectionals Day 2

2010-03-28T19:59:00.000-07:00

wod c
6 min to find 1RM squat clean and jerk
230 yes
250 yes
260 miss
260 miss
260 yes
did a power clean, front squat, and push press. damn if i had better technique i would rock.

wod d started right after 6 mins of wod c
25 burpees
100yd walking lunge
5 rds
15 push press 40#db
100 yd farmer carry
25 burpees
500m row
450m run
me: 21:48

I ended up with 92nd place, which im pretty happy with.
So, now I need to figure out my new goals and what I am training for. Do I focus on olifts, cf football, bench press, hmmmm....

The Sectionals Day 1

2010-03-27T21:38:00.000-07:00

wod a
in 6 min.
run 800m
OHS 115# max reps
I scored 31 but did several more. Got called back on a lot even tho they felt open at the top.

wod b
10 min amrap
7 thruster 115#
12 kb swing
7 c2b pull ups
4 rounds 6 thrusters
doing these to some awkward standards is always slower and harder. All in all im fairly satisfied with my performance today.

trap a little tweaky

2010-03-23T18:54:00.000-07:00

row 2k easy pace
me:8:17 easy enough?

3rds
200m run
21 pushups
21 box jumps 20"
me: 5:58

since my trap was a little tweaked after the dub unders i didnt want to do KB swings so subbed a run. :)

maybe i need to go to greece to work on my double unders?

2010-03-23T18:52:00.000-07:00

10 rds
7 Burpee Box Jumps 20"
2 Muscle Ups

me: 14:16

then finish with

5 bottom position oh squat holds for max time w/ 115 lbs
:15, :30, :40, :23. :38

10-20-30-35-30-20-10 unbroken dub unders
yes, yes, yes, 14,14,28,29, yes, 25,28,yes, yes, yes