130520. 

AM sesh’.

Front Squat:

• 80% - 220# x5
• 90%- 245# x2
• 100%- 275# x2

Heavy Grace: *For Time.

• 30 Ground to Overhead 185#
• Time Completed: 6:54

Only because I didn’t want to try and break my Grace PR of 2:42 -__-

Didn’t even remember I did this 5 months back.. But a PR nevertheless!

Video to old Heavy Grace: http://fitnessfreeak.tumblr.com/post/37655174936/from-todays-wod-heavy-grace-30-ground-to

130515. 

AM sesh’.

BB Flat Bench:

• 135# x12
• 155# x10
• 165# x8
• 175# x6
• 185# x4
• 195# x2
• 205# x1

Filthy Fiifty: *For Time.

• 50 Box Jumps 24” 
• 50 Jumping Pullups
• 50 KBS 35# 
• 50 Walking Lunges
• 50 K2E *Knees to Elbows. 
• 50 Push Press 45# 
• 50 Back Extensions
• 50 Wallballs 20# to a 10’ target.
• 50 Burpees
• 50 DU
• Time Completed: 20:37

First time ever doing this.. And I see why people hate it. I mean, I was doing perfectly okay and actually finished the wallballs around the 16 minute mark (I was aiming for sub 20), but THOSE BURPEES. FUCK.

PM sesh’.

Front Squat:

• 75% - 205# x3
• 85%- 235# x3
• 95%- 261# x3 x2 *3 reps, 2 sets total.

130514. 

PM sesh’.

Kelly: *5 RFT.

• 400m Run
• 30 Box Jumps 24” 
• 30 Wallballs 20# to a 10’ target 
• Time Completed: 28:13

I don’t think I’ll ever do this one again..

130513. 

AM sesh’.

Front Squat:

• 60% - 165# x2
• 70%- 195# x2
• 75%- 206# x2 x6 *2 reps, 6 sets total.

WOD:

• 400m Run
• 21-15-9

Deadlifts 225#

Burpees

• 400m Run
• 21-15-9

Ring Dips

K2E *Knees to Elbows.

• 400m Run
• Time Completed: 13:52

Confusing, I know.. sorta? Whatever, you guys get the point.

130510. 

AM sesh’.

BB Flat Bench:

• 145# x10 x5 *10 reps, 5 sets total.

PM sesh’.

Snatch:

• 135# x2
• 140# x2
• 145# x2
• 150# x2
• 155# x2
• 160# x1
• 165# x1
• 170# x1
• 175# x1
• 180.5# x1
• 185# x1

Front Squat:

• 75% - 205# x4
• 85%- 235# x4
• 90%- 246# x4 x3 *4 reps, 3 sets total.

Sorry for the super long logging for snatches.. I’m just excited that I was able to get that heavy (Current PR @ 185#) after not snatching for 2+ weeks due to a fucked up right wrist. It still feels kinda sucky but whatever.

Videos and a massively hilarious fail to be posted tomorrow.

I’m fuckin’ tired guys. Cut me one.

130509. 

AM sesh’.

BTN Split Jerk: *Behind The Neck.

• 95# x1
• 145# x1
• 195# x1
• 215# x1
• 225# x1
• 235# x1
• 245# x1

PM sesh’.

5 RFT: 

• 5 MU’s
• 10 Burpees
• 10 Box Jumps 30”
• 5 Hang Power Cleans 155#
• Time Completed: 18:25

130508. 

AM sesh’.

BB Flat Bench:

• 135# x8
• 165# x6
• 185# x3 x10 *3 reps, 10 sets total.

Back Squat:

• 65% - 205# x4
• 70%- 220# x4
• 75%- 235# x4 x3 *4 reps, 3 sets total.

PM sesh’.

Diane

21-15-9:

• Deadlifts 225#
• HSPU
• Time Completed: 4:30 *****PR

——-1 hour later——-

Coe *

10 RFT:

• 10 Thrusters 95#
• 10 Ring Pushups
• Time Completed: 17:03

*Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Batallion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis0McChord, Wash., died April 27th 2010, in Khalis Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two songs, Killian and Keith Jr., and daughter, Klover. 

Holy freakin’ crap did I do a lot of work today.

That hour thing wasn’t planned at all. I came to the box at 5, did Diane 5 minutes later, and the wind was knocked outta’ me for quite a minute so the hour just so happened to work into it.

260# / 117.9kg C&J.

A 5# jump from late March (I believe)..?

The amount of benching I’ve been doing is really showing. My overheads and push movements have seemed almost effortless the past few weeks. Just gotta’ keep benchin’!

..which speaking of I should sleep soon because I have a 7:15am appt. with my box’s CHEST SPECIALIST. :P

Enjoy, guys n’ gals!

130507. 

PM sesh’.

Clean & Jerk:

• 135# x1
• 165# x1
• 195# x1
• 215# x1
• 225# x1
• 245# x1
• 260# x1 *****PR

WOD:

• 800m Run
• 40 DU
• 10 Power Cleans 135#
• 10 Pullups
• 10 Jump Squats
• 40 DU
• 15 Burpees
• Time Completed: 6:23

That PR video is coming up. My camera literally had 4% battery remaining.

THANK GOD.

130506. 

AM sesh’.

Front Squat:

• 70% - 195# x5
• 75%- 206# x5
• 85%- 235# x5 x3 *5 reps, 3 sets total.

BB Flat Bench:

• 165# x5 x5