Sunday
Worked on Squats not heavy just messing around, plus work on Muscle ups.

Monday
Rest

Today
Ran Sprints up my hill in my neighborhood

Did bench, raises, and other DB work.

Friday and Sat

Friday

KB
Bench 1.5 x12
Press 1 x8
Rows 1.5 x10
3 rounds rest 2 min between

Work
GHD Sit-ups
Pull ups on rings and bar

Sat did Unbroken
I got to the DL at 10min, my back has been tight since I did the pull from the TEAM WOD. I tried it and got 11 and my back was out of order so I stopped. Didn't want to hurt myself but at the same time wanted to finish, pissed!

Team Workout Day 2

WOD #1
1.3 Mile run with 30#DB
13:36 (wow im slow, its scary running here at night)

WOD #2
8 min AMRAP of 132 Full Snatch
35 Reps (not happy but ill take it)

WOD #3
Did two weekend ago in 15:36 but I will add two min on for good measure.

Chipper
17:36

Now its time to rest!

Team Workout Day 1

Jen and I gave it a whirl and well here are my results

300 DU's
5:36

Deadlift - 434
Press - 174
Total - 608

Couplet
21-15-9
Squat clean to over head - 115
burpees with jump over 50#DB's
11:46

My back rounded way too much for my liking for just a workout and I will be paying for it. I have had numerous talks about this and I will get into it here tomorrow. I want to know what other people think.

Saturday did

9 walking lunges with 132# forward and backwards
14 1pd KB bent over rows
3 rounds with 2-3 min rest between each

Tried consecutive Muscle ups and HSPUs to see how many points I would get

Muscle ups - 7
HSPUs - 9
16 total for 8 extra bonus points

Today did
20min AMRAP
250m row
20 squats with 1.5pd KB in each arm
10 C2B
500m row
20 Goblet squats with 2pd KB
10 C2B
750m row
20 squats with 1pd KB anyway
10 C2B

Got through one round plus 250m 20-10 + 500m.

Hard one.

Deadlift
242x10x3
1min or so rest in between, no bounce of course.

Front Squat
88x30
110x20
132x10
1min or so rest in between, ass to grass with squat.

4 or so hours later

one HSPU and one pull up for the 1st min, two on the second and so on

did 7 min worth of hspus and continued on until the 14th min with pull ups. Had to stop to get myself ready for work.

Did yesterdays Handstand and Swings

253 Reps
5 rounds of holds

Ill type more my arms can barely move

Skillz and Drillz

Did the 1st set of Hawaii sectional skills, only got one try to attempt each one so if you screwed up you did not get the points. 2 points for pass 0 point for fail.

30 Kipping Pull ups unbroken - Pass
10 OHS 137# - Pass
10 Pistols with each leg - Fail
45 Box Jumps under 1min - Pass
2 Handstand Push ups on boxes where ear below parallel - Pass

8/10 points

Got 10 one-legged squats with right leg but only 7 with the left, so FAILED

Does your gym do this?

Workout update

Well did the Affiliate Team Tryout Chipper on Friday, Ill give you some hints

It had multiple movements and many reps! Its a good one!

Saturday Rest

Sunday
Bench Press x15x3 - 115#
Press x10x3
Upright Rows x15x3

Today going to Squat and something else not sure yet!
Squat 1 min rest
220x10
220x10
176x12 (8,4) back hurting?

Power Cleans
1min on
30sec rest
3 rounds
17-14-15

Here is a video courtesy of Nooner Pete, fun night guys and ask yourselves what gym works as hard as we do and has as much fun as we do!

Deadlift 1 min rest
242x10
220x12
198x15

Tabata Wall Balls
79

10,10,10,9,10,10,10,10

I want to say 80 but I know I would be cheating myself, because I was coming up out of the squat on the 10th one when the buzzer hit. I would be only hurting myself, right?

Last night did WOD #2
50m sprint
10 burpees
7 power snatches 132#
3 rounds
4:55

Today
Did the WOD below AMRAP 15min
got 11 rounds Rx'd


6:30pm WOD
As many rounds in 15 minutes of:
5 Over Box Jumps, 20 inch box
10/6 Chest to Bar Pull ups
50 Single Unders

6:30 WOD
Hang Squat Snatch - 3, 3, (3 reps) x 2 sets (same weight)

followed by,

3 rounds for time of:
50 meter sprint (82 feet there and back)
10 Burpees
7 Power Snatches (132#/87#)

Nick - 5:51
Dustin - 5:08
Christina
Nicole
Crystal
Tara
Leann
Teresa
Tim - 6:41
Chris - 6:27
Wes
Mark


WOD#1
Back Squat 1min rest
208x10
198x10
184x11

Press 1.5min rest
223x10
108x10
93x10

DB Rows 30sec rest
40x10
45x10
50x10
We will see how this goes.

My lower back was hurting and caught myself having a curve in my lower back when I got past rep 6 on the sets. I could have done more on the last set but didn't want to destroy my back.

WOD#1
3 OH Squats -181#
5 Ring dips
7 knees to elbows
10 rounds

19:44

I realized I was doing strict knees to elbows on the rings during the first 6 rounds and thought to myself lets go ahead and start kipping, which I should have been doing the whole time. Well it was a good one, my wrists are hurtin. Nice job everyone last night doing this one, its a doozey!

Well did the beast of a workout from yesterday and well not bad for not running or doing high volume heavy deads in awhile.

I broke it down like this.

10 Power Cleans 176#
Farmers carry 1.5pd
10 rounds
200m run
5 deads at 264

17:48

Did i mention how I "love" to run. I will do more and more of it!

6:30pm WOD
10 rounds for time of:
3 Overhead Squats, body-weight (no rack)
5 Ring Dips (guys, no kipping)
7 Knees to Elbow

Seminar/Workout

I was very happy with the attendance at last nights seminar! I feel everyone can learn a lot from watching other people and just getting more exposure to the lifts. Hopefully everyone learned something new and got better at understanding what we are looking for!

6:30 class WOD
For time, broken up any way you want:
10 Cleans, 176#/121#
Farmer's Carry, 200 meters (1.5/1 pood each hand)
50 Dead-lifts, 264#/175#
and 2000 meters running

Nicole - 22:47
Megan G - 21:14 rxd
Tim - 23:23
Chris B - 25:36
Leann - 25:54
Teresa - 21:36
Crystal - 24:22
Greg o - 19:11
Josh K- 22:20
Tara - 27:55
Jimbo - 23:45
Cody - 23:18
Hira - 29:58

Welcome Hira to her first WOD at CFO!

I will be doing this one tomorrow, my calves and back are still pretty sore!

WOD#1
15-12-9
Thrusters - 88#
Push ups
KB Swings 2pd
5:38

About 5 min later
4x10 pull ups 30 sec rest in between.

Harder than I expected. I am trying to develop workouts that don't allow me to rest much and putting together movements that I hate to do. "Thrusters and KB Swings". I will get better at those!

Gettin back on track

WOD#1

Snatch work
132# - 65% - 1.5 min rest
x5
x4
x3
Clean Deadlift
176# - 68% - 1 min rest
x10
x10
Jerk Squat
176# - 65% - 30 sec rest
x10
x10
x10