130524. 

AM sesh’.

BB Flat Bench:

• 135# x10
• 155# x8
• 175# x6
• 195# x4

PM sesh’.

Front Squat:

• 75% - 206# x5
• 85%- 233# x3
• 95%- 260.5# x1
• 105%- 290.5# x1
• 105%- 285# x1 *****PR

130523. 

AM sesh’.

Snatch:

• 75#, 95#, 115#, 125#, 135#, 145#, 155#, 165#, 175#

6 RFT:

• 6 Power Snatches 135#
• 6 Strict Pullups
• 6 Pushups
• Time Completed: 13:35

PM sesh’.

5-4-3-2-1: 

• Squat Clean Thruster 185#
• Burpee Muscle Up
• Time Completed: 9:40

Stupid straps for the rings got in the way, so I tried to readjust but ended up moving the ring even higher.. I had to spend over a minute fixing the rings so it’s even and I wouldn’t fuck a shoulder up. GAAAAAAAAAAH

130522. 

AM sesh’.

BB Flat Bench:

• 165# x8
• 185# x6
• 195# x4
• 205# x2
• 135# x12

PM sesh’.

Front Squat:

• 60% - 165# x5
• 70%- 195# x3
• 75%- 206# x3 x3 *3 reps, 3 sets total.

CFG 2013 Regional Workout #7: *4 RFT.

• 2 Rope Climbs 20’
• 100’ Sprint
• 2 Squat Cleans 225#
  
• 100’ Sprint
• Time Completed: 11:30

DB Seated Shoulder Press:

• 30’s x10
• 30’s x10
• 30’s x10

DB Lateral Raises:

• 15’s x10
• 15’s x10

DB Curls:

• 40’s x8
• 40’s x8
• 40’s x8

I wish I can string 225# squat cleans.. Holy crap it sucked.

130521. 

AM sesh’.

3 RFT:

• 10 Squat Cleans 135#
• 15 KBS 70#
  
• 20 Burpees
• Time Completed: 11:00

Buuuuuuuuuuuuuuuuuuurner.

Only reason I did a WOD in the morning was because I was so inspired pushing everyone to do it (I was coaching all of my box’s morning classes) and got me moving.. And yeah it DEFINITELY had me moving.

PM sesh’.

CFG 2013 Regional Workout #6: *For time.

• 100 DU’s
• 50 HSPU
• 40 T2B
• 30 Shoulder to Overhead 165#
• 90’ Walking Lunge 165# *Bar in front rack.
• Time Completed: 18:56

I didn’t even know my coach and I were doing this.. Walked in and BAM. Regional WOD. Why the fuck not :D

Seeing how we really only had one axle and three people doing this WOD simultaneously, it was better off using bars but adding 5#.

My butt hurts from doing the lunges.

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