30SEP10

On the minute for 10 minutes:
2 squats @ 65%- 215
2 20" box overs

AMRAP in 15:
10 supine ring pull ups
10 true push ups

11 + 3 SRPU.

28SEP10

Bench, 5@80%, 2x3@87.5%, 4x1@90%. 215/235/245

5 rounds of:
1 min 2 pood KB swings
1 min rest

Goal is 30. Took 3 penalties (30/30/28/21/18). Rowed 3K in 12:58/

27SEP10

Front Squat 5@60%, 5@70%, 4@75%, 4x4@80%. 135/160/170/180
GHD SU 3x12 w/25# plate

AMRAP in 15
2 Power Snatch@75% of 1RM
2 rounds of 3 pull ups, 6 push ups. 9 20" box jumps

Finished 5 rounds and 1 round of the stuff. Used 115 on the snatches.

25SEP10

5 RFT:
9 135# Rack thrusters
20 yd bear crawl
7 ball slams
20 yd sprint

Subbed 2x sledge strikes. 13:40.

24SEP10

Power snatch 3, 3, 3, 3, 3: 105/110/115/120/130
Power clean 2, 2, 2, 2, 2, 2: 190/195/200/205/210/215x1

5 rounds of:
8 HSPU
8 L Hold Strict Pull Ups
8 Ring Dips
8 True Push Ups

HSPU's went bad fast. Started out doing them to a 15# bumper good, but was up to a 25#+ Abmat by the end. Did strict pull ups instead. ~28:30

23SEP10

Deadlift, 3@80%, 3@85%, 3@90%: 320/340/360

Did 325/345/365. Missed the very last rep.

Press 3, 3, 3, 3, 3: 120/130/140/145/155

9 185# HPC
15 Toes to bar
6 185# HPC
15 Toes to bar
3 185# HPC
15 Toes to bar

Took 8:17. Nasty on the grip.

21SEP10

Bench: 85% of 1RM for 2 reps every minute on the minute for 15 minutes. Made it to 10.5 minutes, then went down to 215 for the last 7 reps.

Strict chin ups- 3x12 (3 min rest)

5 RFT:
10 barbell lunges
10 ring dips
Sprint 100 yds

Used 135- 35% of 1RM

20SEP10

2 rounds of 20 rep squats. 1st set @ 65% 1RM, 2nd set went for broke. 215 and 225. Devastating.

AMRAP in 15
5 185# Shoulder to overhead
7 ball slams
9 push ups

Used 175# and subbed 2x sledges. Got 5 rnds+ 14 sledges.

18SEP10

3 rounds of:
Flexed arm hang, 45 sec
Rest 10 sec
45# plate OH walking lunges, 45 sec
Rest 10 sec
Sledgehammer strikes, 45 sec
Rest 10 sec
Gasser in 45 sec
Rest 10 sec

Just missed the gasser each time

17SEP10

CFFB Total

Power Clean 1RM- 225
Squat 1RM- 330
Bench 1RM- 270
DL 1RM- 400

1225

15SEP10

Fran

21-15-9
95# Thrusters
Pull ups

5:24.

14SEP10

OHS 3, 3, 3, 3, 3- 95/135/165/175 (got 2)/175

5x400- 1:36, 1:42, 1:40, 1:42, 1:40

14SEP10

5 rounds of:
Max reps 185# bench press
3 max height box jumps

Got 15, 8, 8, 8, 7. Jumps to a 37/37/37/38/39" box.

13SEP10

Front Squat 3, 3, 3, 3, 3, 3- 140/150/160/170/185/195
Supine Ring Pull Ups 3x15 (1 min rest): Did 15, then 8/10/12/15, then 5/8/10/13/15

AMRAP in 15
3 165# Power Cleans
3 rounds of Cindy

Got 3 rounds plus 3 PC + 5 PU + 10 PU

10SEP10

At Westlake CF today.

Push Press 3-3-3-3-3: 120-135-145-160-175

175 felt kinda easy.

3 RFT:
10 95# Thrusters
Run 200 m
10 Pull ups

6:46

9SEP10

Squat 5x5: 280. Only got 3 on the last set
Press 5x1: 155

6 rounds of:
Max reps plyo push ups
100 yd sprint

Got to 81 reps.

7SEP10

Deadlift 5RM: 335

Supine Ring Rows 3x Max Reps: 15, 12, 10

AMRAP in 8:
5 155# Power Clean to Push Press
5 Ring Dips

5 + 5 PC/PP

6SEP10

Speed Squats 10x2 @ 65% of 1RM- 215

4 RFT:
Max reps 225# Bench- 7, 4, 3, 2
Max reps strict pull ups- 8, 5, 4, 6
15 20# Med Ball Sit Up Throws

4SEP10

3x12 GH Raises

Tabata Sledgehammer strikes
Rest 1 min
Tabata burpees
Rest 1 min
Tabata Sledgehammer strikes

Got 12/5/12

3SEP10

Weighted Chin Ups 3, 3, 3, 3, 3, 3- 35/44/44/44 (2/3)/35/35

Every minute on the minute for 15 minutes:
2 power cleans
10 double unders

Used 180#. Got all the DU the first 2 rounds.

31AUG10

8x200 40-45 s

2SEP10

Front Squat 5x2: 205
Press 5x2: 145

Sprint 200 m
50 KTE
Sprint 200 m
40 KTE
Sprint 200 m
30 KTE
Sprint 200 m
20 KTE
Sprint 200 m
10 KTE

Took 18:12.