Monday 12/28/09

Press
3x4
105-105-105-105

For Time:
21-15-9
Run 400m
Sumo Deadlift High Pull 95#'s
Weighted Sit-ups 25#'s

10:40 as rx'd

11-23-09 WOD

As Many Rounds As Possible (AMRAP) in 20 min. of:
5 Ring Dips
10 Slam Balls
15 Sumo Deadlift High Pulls

10 rounds complete + 5 Dips @ 75# SDHP/18# ball.

Saturday's Park WOD 11-21-09

5k in the river bottom: 32:35. Then cleaned the gym for 2 hours.

Noted...

Ate at PF Changs for lunch today. The dish was sesame chicken. It was not gluten-free. I haven't had gluten in about 12-13 days. I feel like shit this afternoon. Seriously. My gut, and I feel dizzy, and nauseated. Just want to get it down...

Friday 11-20-09

Overhead Squat
3-3-3-3-3

10 min. continuous jump rope with a 5 burpee penalty every mistake.

OHS - 95-95-95-105-110
Lots of friggin' burpees.

BW = 154

Thursday 11-20-09 WOD

Push Press
3-2-1-1-1
Rest 2-5min.
5 rounds for time of:
9 Pull-Ups
6 Burpees
3 Ring Dips

PP - 115-125-135-145-155PR!

Metcon - 6:06.

Monday 11-16-09 WOD

Okay I'm messed up. These posts are out of order. :)

Power Clean 3-3-3-3
Rest 2-5min.
21-15-9
Kness to Elbows
Box Jumps Wall Balls

PC - 125-135-135-145-155PR!

Metcon - 8:10 @ 20# ball/24" box.

Bodyweight 154.5 this morning!

Okay, so I've lost 2.4 lbs. in a day. I've down 6lbs. now on unweighed, unmeasured, gluten free paleo diet. I'm pretty sure the last two lbs. have been water. I need to hydrate today. Feeling a bit tired. Did not get enough sleep. Probably going to take a rest day today. When your sleep isn't dialed in, it's best to focus your training on the thing that you lose first when "under-recovering", and that's strength.

Last night's WOD:

3 rounds for time:
20 Front Squats @ 1/2 BW
Run 650m

WOD: 15:33 @ 80lbs. Not bad for a 6:30pm wod after waking up @ 4:30am, having my last snack sometime around 3:30pm, and training two CF classes. :)

Let's try this again...

Last night's WOD:

WOD:

Power Clean
3-3-3-3
Rest 2-5min.
21-15-9
Kness to Elbows
Box Jumps
Wall Balls

Load - 125-135-135-145-155PR!
Metcon - 8:10 @ 20# ball / 24" box

Bodyweight today - 157 lbs.

Rest

Shoulders are done...ankle swollen from box jumps. Tired, been up since 3am. "There ain't no rest for the wicked, money don't grow on trees, I got bills to pay, I got mouths to feed, and ain't nothing in this world for free..." :)

Then for Wednesday

• Snatch - 75% x 2 x 5
• Snatch Balance - heavy single

3 rounds for time:
300 m row
10 box jumps
10 push ball

Ee-ay-ee-ay-overhead

Push Press
3-3-3-3-3

Rest 5min.

"Lizzie"
12-9-6-3
Power Clean (heavy)
Ring Dips

Past couple of WODs

Monday night

"Fran"

For time:
21-15-9
Thrusters
Pull ups

5:58 - 65lb. Thrusters - almost all dead hang pulls. Can't wait to get the pull-up bar installed. :)

Tuesday night

3 rounds for time:
Rum 400m
15 FS
30 Abmats

14:34 - 95lbs. for Front Squats - This sucked!

Wednesday AM

Run 5k

28:59 - Either we went a lot further than 5k, or we've gotten fat and slow.

Saturday Park WOD:

"1776"
For time:
17 Burpees
76 Squats
17 Hill Sprints
76 Push ups
17 Pull ups
76 Sit ups
Run 1700ft.
76 Bench Jumps

27:14 - Push ups were the hardest part.

Friday 7-3-09 WOD

AMRAP 20min.

5 Ring Dips
10 Slam Balls
15 SDHP's

Got somewhere between 8-10 rounds. Lost count. 65lbs. for SDHP's. 18lb. ball.

5am trainer WOD

For time:
Run 400m
50 Barbell Thrusters
Run 400m
50 Burpees
Run 400m
50 Barbell Hang Squat Cleans
Run 400m

Post time to comments.

Tuesday 6-30-09

M.E. Press 5-5-5-3-3-3

Rest 5:00

DB Swing 20 Reps / Pull-ups 20 Reps
DB Swing 18 Reps / Pull-ups 18 Reps
DB Swing 16 Reps / Pull-ups 16 Reps
DB Swing 14 Reps / Pull-ups 14 Reps
DB Swing 12 Reps / Pull-ups 12 Reps

Press - 95-100-100-105-110 (2reps fail +1)- 110 (2reps fail +1)

Metcon - 16:13 @ 24kg bell

Warm-up - Standard + CA warm-up

Buy in: 3 rounds
10 ring push-ups
15 abmats
15 good mornings

Saturday Park WOD!

"Stations"

AMRAP 10min. each station:

Station 1:
5 dips
10 bench jumps
15 sit-ups

Station 2:
5 pull ups
10 burpees
3 hill sprints

Try to minimize transition times between stations.

Why Steve is sore…

Tuesday:

Warmup...DROM & rowing

Buy in:
3 rounds
10 slam balls @ 18lbs.
10 Front Squats @ 45lbs.

WOD:
Back Squat
5-5-5-3-3-3
Rest 5min. then
AMRAP 12min.
5 pull ups
10 push ups
15 box jumps @ 24" box

Hit 8 rounds in the AMRAP, fell twice. Don’t have weight for squats yet. Haven’t downloaded the pics. 

Wednesday:

Warm up-DROM & rowing

Buy in:
5 Turkish get ups (each side) w/35lb. kb

WOD:
Hopper Deck 4 of hearts
For time:
10-20-30
Slamballs @ 18lbs.
Walking lunges w/30lb. DB's
Overhead Squats @ 65lbs.
13:55 – weight was too heavy for lunges…was moving too slow.

Cash out:
3 rounds
10 Renegade Rows (5R/5L) w/30lb. DB's

It feels like a Tuesday!

Back Squat
5-5-5-3-3-3
Rest 5min.
AMRAP 12min.
5 pull ups
10 push ups
15 box jumps

Saturday's Park WOD...

For time:
Run 400m
40-30-20-10
Overhead Squats w/pvc
Mountain Climbers (2-count)
Sit-ups
Run 400m

12:32

Rested Sunday and worked 14 hours yesterday.

Happy Friday!!!

Deadlift
5-5-5-3-3-3
Rest 5:00
For Time:
20 DB Split Cleans (10 Split rt/10 Split left)
20 DB Push Press
20 KTE
16 DB Split Cleans (8 Split rt/ 8 Split left)
16 DB Push Pres
16 KTE
8 DB Split Cleans (4 Split rt / 4 Split Left)
8 DB Push Press
8 KTE

Wednesday 6-17-09

Thruster
1-1-1-1-1-1-1

AM Thursday metcon

Barrier Burpees
3 min.
Rest 90 seconds
2 min.
Rest 90 seconds
1 min.

37-25-16... Tough stuff!

Good morning separate blog enthusiasts...

In an effort to keep my own training (which I am constantly switching up) separate I have created a blog to track my own progress. EFB will still remain in action, but will be geared more to the members of Elite Fitness Bako and not myself. Please make a note of it. Thank you and good day!!!