26MAY10

Ran 13.1 miles around the Haute with Ralph today.

25MAY10

Found 1RM of weighted chins @ 55#.

Did 7 Rounds of:
Max rep weighted chins w/30#
Sprint 50 yards

Rest as needed. Got 5 on the first, then 2-3 on the last 6.

Afterwards did 5 rounds of 30 sec L-sit, 30 sec HS Hold.

24MAY10

CFFB from 1 week ago:

BS 3x5 w/ 235#. Knees got bad on these.

Then AMRAP in 15 of:
3 Shoulder to Overhead- 75% of BW
6 Push Ups
9 GH Raises

Used 150# and did split jerks. Got 7 rounds.

20MAY10

Did the CFFB WOD from 1 week ago, all by myself.

BS 3x5: 225#
BP 3x5: 210#

Then the metcon:

5 RFT:
Shuttle 20-40-20 yds
8 DB swings
16 push ups

Rx'd was 2 pood, but I only used 55#. Took right about 8 minutes. Butt is still smoked from yesterday.

19MAY10 PT

400 m walking lunges. Suckfest.

18MAY10

Did CFFB from 1 week ago, followed by a mainsite WOD:

Power Snatch: 8x2 w/135#

Strict pull ups 3x max reps- 11/7/5

Then AMRAP in 7 of:
10 95# Cleans
20 Sit ups

Got 3 rounds+ 10 cleans. Nasty on the legs and lower back.

17MAY10

Did CFFB from 1 week ago:

Squat: 3x5: 215#
Press: 3x5: 115#

Then did:

AMRAP in 8 of:
3 DL
5 Weighted Box Jumps

Did 300# on the DL and 40# DB's on the BJ's. Wiped out on the 4th rep of the 4th round and sat out the rest. Would've made it maybe 5 rounds.

17MAY10 PT

Did a circuit of:

20 push ups
Duck walk
30 sit ups
Bear crawl
25 4 count flutter kicks
Sprint

Fun.

13MAY10

Strength work was 5x max handstand hold with 3x max strict chin ups.

Then did:

5 RFT:
5 Power Cleans @ 75%
1/2 gasser farmer's walk.

Took 19;42. Used 60/65# DB's and 160# for PC.

12MAY10

Did the CFFB SWOD from a week ago:

BP 3x5 w/205. Made it through all but the last rep. Damn.

Then did 3x12 weighted dips w/20# DB.

12MAY10 PT

Did the 1 min ladder. Chafed as hell still.

11MAY10

CFFB from a week ago:

DL 5RM: 135x6, 185x4, 265x2, 325x5

Supine ring pull ups: 3x12

5 rounds of:
5 deadlifts
5 hang cleans
5 push presses
5 squats

Done with DB's increasing load each round. ~3-4 mins rest between rounds. Went from 45-65. Nasty.

11MAY10 PT

Ran 5 miles. Did PU and SU.

10MAY10

CFFB WOD from 1 week ago:

BS 5x5 w/205#. Good.
SP 5x1 w/135#. Good.

AMRAP in 10:
5 DB Power Snatch Right Arm
5 DB Power Snatch Left Arm
5 Push ups

Got 8 round+ 3 right arm snatches. Used a 65# DB. Lower back is smoked.

10MAY10 PT

Jogged out to Hawthorne Park and did hill sprints- 8 I believe.

9MAY10

Did some recovery work:

3 rounds of:
15 20# GHD SU
10 65# squats w/knee bands
Chin ups- 11/7/8
6 HSPU to an 8# DB

8MAY10

Ran the Indy mini in 1:52:23. Kilt.

6MAY10

Did the CFFB WOD from a week ago:

BS 5x1: Did 245/255/245/245/245. Got 255, but the knees were ugly.
Rack Jerk 1, 1, 1, 1, 1: Did 155/165/175/175/175

Then did AMRAP in 15 of:
Max reps clapping push ups
1/2 Gasser

Sucked. The chest is very sore.

5MAY10

Did the CFFB WOD from a week ago:

The Volkswagen
21-15-9
BW Bench
Pull ups

Took 17:47.

5MAY10 PT

Death by push ups: Made it to 12 minutes, failed on 13.

Then did Tabata on the treadmill. Started at 8.2, downed it to 8.0 by the end.

4MAY10

Did the CFFB WOD from a week ago:

Press: 8x3 @ 65% w/45 s rest. Used 95#.
Weighted Pull Ups: 1, 1, 1, 1, 1, 1, 1: 45/50/55/60/60/60/60f

4 RFT:
Max reps 155# FS
20 yd bear crawl

Got 8/6/5. Took 4:21.

Then did 3 rounds of max reps HSPU to a 8# DB and chin ups. Got 5/5/5 and 10/6/6.

4MAY10 PT

Ran ~3 miles. Then did 50 push ups, 50 GHD SU.

1-2MAY10

CFE Cert. Did 4x400's a 1:40 on Saturday. Death by 10 m for 15 rounds. 2x400 m on Sunday. Lots of drills.