30APR10 PT

BN run.

29APR10

Did 10x100 m sprints with 30 sec rest between sets. Fun little workout.

29APR10

Burgener warm up with PVC and bar.

PC: 3, 3, 3, 3, 3: 185/195/195/195/195
Weighted Chin Ups: 5x3 w/25#

Then Death by Tabata

8 Rounds of:
Tabata Deadlift
Tabata Burpee

Used 185# on the DL. Got 98 reps total.

28APR10

CFFB WOD from a week ago:

BS 5x5- 200
BP 5x1- 230/240/240/240/235

Good work.

3 RFT:
8 Muscle Snatch
10 Ring Dip
12 Toes to bar

Took 9:38. Did 95# on the MS.

27APR10

Did the CFFB WOD from a week ago with Ralph:

Power Snatch 8x2: 125#

Then the DWOD:

8 RFT:
10 hammer swings right
10 hammer swings left
5 WPU

Did 50/40/30/30/30/20/20/20 on the WPU, those were killer. Took 15:37.

27APR10

Ran 6 miles this afternoon in just under an hour in the kilt.

26APR10

Did the CFFB WODs from a week ago:

BS 5x1: 220/220/235/235/235

SP: 5x5: 115

Then AMRAP in 15 of:
5 one arm DB thrusters each arm, 50#
7 push ups
9 box jumps

Smoker. Got 8 rounds and all the way thru 5 box jumps.

26APR10 PT

Did some good CF PT this morning:

2 rounds of:
4 basketball court ladder sprint
Burpees
4 basketball court ladder sprint
Push ups
4 basketball court ladder sprint
Flutter Kicks

2:30 per exercise. Smoker.

23APR10

Did the CFFB WOD from a week ago:

PC 3, 3, 3, 3, 3: 185/195/195/195/185

Then:

5 rounds of:

3 Deadlifts
3 Power Cleans
3 Push Presses
3 Push Jerks
3 Good Mornings

Rest 2 min between rounds. Used 115#.

22APR10

Filthy Fifty with Ryan:

50 Box Jumps
50 Jumping Pull Ups
50 35# DB Swings
50 Walking Lunge Steps
50 KTE
50 Push Presses
50 Back Extensions
50 WB Shots
50 Burpees
50 DU (sub 200 SU)

Took 31:37

21APR10

Did the CF FB WOD from 1 week ago w/Ralph, Ryan, and Dalton:

FS: 3/3/3/1/1: 175/180/185/195/195
BP: 10x3 @ 155# every 30 sec

Then 5 RFT:
10 ring dips
10 pull ups
10 1/2 gassers (up and down the basketball court twice)

21APR10 PT

The Wabash Best Squad Competition: ~1.25 mile litter carry, 200 m swim, 1 mile run.

20APR10

Did the CF FB WOD from a week ago:

Deadlift 5RM- 315. Tried 325, but only got 3.

Then did 7 rounds of:
30 sec sledgehammer swings
30 sec push ups
30 sec ring pull ups

20APR10 PT

Ran to the turn around and back, then did a bunch of push ups and sit ups.

19APR10

Did the CFFB WOD from a week ago:

WU: 2 rounds of 15 dips, 15 KTE, some DU work

BS 5x5 @ 195#. Really hit the knees, pushing them out.
SP 5x1 @ 130#. Good weight.

Went up 10# on squats, 5# on SP.

Then did the DWOD:

10 RFT:
R Arm DB Power Clean
R Arm DB FS
R Arm DB PP
R Arm DB FS
R Arm DB PP

L Arm DB Power Clean
L Arm DB FS
L Arm DB PP
L Arm DB FS
L Arm DB PP

Done with a 60# in 5:54.

16APR10

Did 100 HSPU tonight in about 40 minutes.

16APR10

Did the MP WOD from a week ago:

5 RFT:
20 135# BS
20 yd HS walk

Scaled to 115# and 20 armpit touches.

Took 13:31

15APR10

This evening did the CFFB WOD from a week ago:

PC 3, 3, 3, 3 ,3: 185/205f/195/195/195

Max TPU x 3: 10/7/6

3 Rounds:
50 yard suicide run

With 2 minutes rest between rounds. Took 1:04, 1:10, 1:16. Sucked.

15APR10

RIght after class went down and did Griff:

2 RFT:
Run 800 m forwards
Run 400 m backwards

Took about 13 minutes. I was slugging through it.

14APR10

Did CFFB WOD from a week ago:

FS 5RM- Got 175#
BP 5 RM- Got 215#

Dips- 3x12- 5/15/20

Then:
2x 20 yd sprint w/20 sec rest
3x30 yd sprint w/30 sec rest

Then did some assistance work, Hip Abduction, 3x12 w/235#.

13APR10

Did the CFE WOD from 1 week ago down on the track this evening:

4x800 m

1:30 rest between. Supposed to do 5 but was feeling like crap and my feet are ate up.

13APR10

Did the CF FB WOD from 1 week ago:

Power Snatch: 8x2 @ 115#.

Then AMRAP in 15 of:
5 265# DL
10 Toes to bar

Massive calluses and sore legs.

12APR10

Did the CF FB WODs:

BS 5x5: 185#
Press 5x1: 125#

Then 10 RFT:
Power clean
Front Squat
Push Press
Front Squat
Push Press

Done with both hands with a 40# DB without setting it down.

12APR10 APFT

67 PU, 81 SU, 13:27 2MR. 285.

9APR10

Did a short one at Derby City CF tonight:

15-10-5
Ring dips
Burpees
Knees to elbows

Took 5:40.

9APR10

Did a WOD at CF Evansville:

21-15-9
HSPU
75# OHS

Run 800 m between sets.

Took 17:30.

8APR10

Did FGB tonight at CF Clarksville with Franko:

3 rounds of:
75# push presses
Rowing
Rest
20# wall ball shots
75# SDHP

1 min each station. Total score was 282.

8APR10

Did the mainsite WOD, DT, at CF Huntsville this morning:

5 RFT:
12 deadlifts
9 hang power cleans
6 push jerks

Done with 115# and took 9:29.

7APR10

Did Diane at CF Innovate tonight:

21-15-9
225# DL
HSPU

Did the HSPU's to a 25# plate and abmat. Took 7:10

7APR10

Did the mainsite WOD from last week at CF PTC this morning:

7 RFT:
3 155# front squats
7 L-pull ups

Took 10:50

6APR10

Hiked 9 miles in Fort Mountain State Park, took about 3.5 hours. Did an hour of snatch work at CF Atlanta tonight.

6APR10

Scaled Elizabeth at CF Knoxville this morning:

21-15-9
95# Clean
Ring dips

Took 9:57.

5APR10

Kelly at CF Maximus this afternoon:

5 RFT:
Run 400 m
30 Box Jumps
30 20# Wall Balls

Took 30:24

5APR10

Fran at CFB this morning:

21-15-9
95# Thrusters
Pull ups

Took 7:09

3APR10

Went down to the football field and did Tabata intervals of:

Sledgehammer strikes
Ring holds
Sledgehammer strikes
Squats

Good un.

2APR10 PT

~2.5 mile road march with 2 sand bags, pretty brutal.

1APR10

Did BS: 5x5@205#. Got a little ugly the last round or two.

31MAR10

Did 2 rounds of: false grip work, 10 push ups, 10 squats

Then did: 4 RFT:
10 ring dips
15 pull ups
20 box jumps
25 GH SU

Took 23 minutes. The GH SU destroyed my time, especially since we did 60 on Monday and a bunch of sit ups this morning.