CFFB 093013

CSWOD

7RM squat (295)
7RM press (125)

DWOD

10 rounds:
50m sprint row
60s rest

Likely switching to greyskull meet prep programming soon.  Still have to read through it and see what I'm getting into.

CFFB 092613

Strength

3x5 squat @ 295
5xME bench press @ BW (170; 7-6-5-4-4)

DWOD
Sprint 100 yds every minute on the minute for as many minutes as possible up to 12.  Going to row this at home later probably.  I'm now in PL meet prep mode mentally and this shit don't seem to matter after going hard under a barbell.  :(

CFFB 092413

CSWOD

3RM deadlift (465; fail: 2)
1xME @ 80% of 3RM (365; 7)

Maybe should not have gone for a 10 lb 3RM PR...

DWOD
3 rounds for time:
20 yd walking lunges with 1.5 pd in each hand (scaled to 35 lb DBs)
15 strict pullups

8:26

Bonus

8x25 pushups throughout the day
Neck bridge work tonight

CFFB 092013

CSWOD

On the minute, for 12 minutes:
2 power cleans @ 75% (165)

DWOD

AMRAP, 12 min:
5 towel pullups
10 ball slams (subbed 8 GHD situps)

9 + 4

Extra credit grip work
Plate flips: worked up to 3x5 @ 35
3xME plate pinch @ 35 (33s-30s-25s; left hand giving out ~5s early on last two sets)

I'd like to offer up a prayer of thanks to our Lord and Savior, Mark Rippetoe, for giving me the will to not say anything cunty to these silly hoes that insist on using extremely limited range of motion with barbell movements.  Hallelujah/amen, Praise Rip.

CFFB 091913

CSWOD

5 rounds:
3 press (as heavy as possible: 145-135-135-135-135)
ME pullups (14-11-10-10-8)

DWOD

Did some sprint rows, was not feeling it today.  Should not have strayed from the prescribed WOD of squats and sprints, my gym is just not set up for it and I had already been dominating the rack excessively during PT hours when soldiers have priority.

Bonus:

Neck bridge progression
2x10 Front bridge forward and back with hands on floor
2x10 Front bridge side to side with hands on floor

I'm going to start working these neck bridge exercises into my training.  I think it can only contribute to me being even harder to kill and more of a badass in general.

In the spirit of a fully documented training journey, I suppose it's noteworthy to mention that I've upgraded my mobility stretch band to the main compartment of my gym bag.  No longer relegated to the accessory pocket, the band has made it to the big show, joining the ranks of necessities such as my lifting belt and shoes.  Kudos, mobility band!

CFFB 091713

CSWOD

1RM hang power clean (175; sketchy)
3x3 @ 85% (155)
3x60s planks @ +45

DWOD

6 rounds (60s rest):
100m sprint row

Couldn't do the RX'd DWOD due to lack of space for farmer's walk / DB snatches...sprint rows are my go to conditioning cop out, so I'm going to start tacking another round on every time I take this route.  At least that way I'm progressing a bit.

CFFB 091613

CSWOD

2RM front squat (265; PR)
1xME front squat @ 80% of 2RM (225; got 6)
5-5-5-5-5 bench (155-165-175-180-180)

DWOD

Death by pullups: 1 pullup in the first minute, 2 in the second, ad infinitum!

Got 8 rounds + 5.  PR is 12, though that was at least a year ago and I had been chinning and pullupping on the reg then.  I should get back on my game.  Then again, so should someone else that is a member of this blog....ahem ahem

CFFB 091213

CSWOD

3x3 deadlift @ 80% (405), 85% (425), 90% (445; fail: 2 reps)
3RM press: 145 (PR)

Extra credit: 2xME press @ 115 (9-7)

DWOD

Couldn't remember what it was and I'm out of data on my phone (fuck your data caps, Verizon) and I'm too much of a cheap skate to pay $10 for a gb that I will surely only use 100mb of...so I just rowed briskly for like 5 min.  It's a cop-out, yes, but I suspect the only person that would call me out on such a cop-out would be Bronak, and, like, does he even lift?

CFFB 091013

CSWOD

8x3 power cleans @ 175

Conditioning

5x 100m sprint row (1:00 rest)

Dear diary,
Spin class instructor girl was being a bitch about the noise I was making with the weights during PCs.  She was making jokes to her class about how I'm a "cool dude".  So I start slamming the plates pretty good.  She bitches to the front desk about it.  Front desk calls manager.  Manager is going to call the instructors company.  I think she's going to get in trouble.  Sigh...the guilt weighs heavy on me.  She was a bitch, but I still hope she doesn't lose her job.
<3 Mike
PS: I think I have a crush on Judy from Chemistry.  TEEHEE

CFFB 090713

DWOD

3 rounds:
45s at the top of a pullup
15s rest
45s GHD situps
15s rest
45s walking lunges with 35lb plate overhead
15s rest
45s to run 100m or 200m
15s to rest

Scoring was 1 point for a successful 100m run, 2 points for 200m run.  My rounds were 2-1-1.  This one was brutal.  My situps were the most consistent, pullups went from a solid 40 second hold in the first round down to 10 s tops in the last round.  It's really hard to do when you're huffing and puffing.  Trying to run at any kind of clip after lunges was a bitch.

Extra credit:
3x8 bench @ 135 for explosiveness; short rest, maybe 2 min
1xME bench @ 185 with sling shot (got 7)

CFFB 090613

ASWOD (snatching is a no go since no bumpers, so subbed out the CSWOD)

5x3 power clean @ 185 (PR)

DWOD

AMRAP, 8 min:
5 strict pullups
10 pushups
5 squats @ BW (170)

Got 7 rounds even.  Collapsed in a heap on the floor.  Had a spirit vision of me and biggie and pac chillin n burnin' trees in thug mansion.  This one was surprisingly strenuous.

CFFB 090513

CSWOD

1RM high bar back squat (345; PR)
3x3 HBBS @ 85% (290)
5RM floor press (subbed bench press: 190; PR)

DWOD

Didn't have time to do the rx'd conditioning work (5 rds: 8 sandbag power cleans, 8 strict pullups), so I hopped on the rower for 5x 100m sprints (90s rest).  Best time was 16.9s (PR I think).

Assorted CFFB

Did a little extra since I skipped yesterday:

CSWOD 090213

3 rounds:
ME HSPU (7(PR)-6-4)
ME supine row (16-14-10)

CSWOD 090313

3RM power clean (failed 200, fucking hate not having bumpers, I think I could have got this, would have been a 5 lb PR)

3RM weighted chin ups (+40, PR)

DWOD 090313

8 rounds:
2 front squats @ 90% (225)
5 box jumps @ 36" (subbed 30, but jumped higher than I needed to)
Rest 3 min

CFFB

CSWOD

5RM front squat (225)
1-1-1-1-1 press (135-140-145-150-155; PR)
5RM chins (+30)

Work has been relatively stressful, my head is not in game this week. Forgot a ME set of front squats @ 80%. No time for conditioning. Sigh.  15 lb PR on press though, only 15 lbs shy of BW.

CFFB 082713: a day of failure

CSWOD

Set new 5RM deadlift (415; fail: 3)
3x20 supine ring rows (subbed smith machine bar rows)

DWOD

AMRAP, 8 min:
5 power clean + push press @ 155 (scaled to 115)
5 ring dips (subbed bar dips)

4 rounds.  Cranked through 3 rounds in the first 4 min, then fell into a lump on the floor and blinked and there was only a minute left so I did one more round.  Blew my load so hard, so quick.  I have brought shame upon my family. 

CFFB 082613

CSWOD

3 rounds:
ME bench press @ 225 (scaled to 155) (8-8-7)
pullups @ BW (10-10-9)

DWOD

8 rounds, 2 min rest between rounds:
3 squats @ 80% 1RM (255)
25 yd sprint (subbed 5 burpees)

Chalking up today's poor performance and general ass-draggery to an intoxicant fueled weekend.  Slept 11 hours last night, feel like I could do that again...I think I may.

CFFB 082313

CSWOD

3RM weighted pullups (+50)
1xME pullups @ bw (13)

DWOD

Erry minute, for fitteen minutes:
2 power cleans @ heavy as possible
10 double unders (subbed 30 singles)

This was challenging because I was on our back patio and the barbell kept rolling away and the jump rope would get caught on shit.  Otherwise like this workout for a mid intensity endeavor.  Used 165 for the power cleans.

CFFB 082213

CSWOD

2RM front squat (255)
3x2 front squat @ 90% of 2RM (225)
2RM press (145)
2xME press @ 80% of 2RM (115; 9-6)

DWOD

10 min AMRAP:
100yd sprint
15 hollow rocks

Skipping this because my abs are super sore from knees to elbows. I'll do the Saturday wod as pennance.

CFFB 082013

CSWOD

2RM deadlift (445)
3xME handstand holds (against wall) (~35s-33s-30s)

DWOD

5 rounds, 2 min each, 1 min rest betwixt:
4 power cleans @ 185 (scaled to 135)
ME ball slams (subbed knees to elbows)

Got 75 knees to elbows (15-15-15-15-15)

CFFB 081913

CSWOD (AM)

Squat 5 RM (275...had more in me)
1 x max reps @ 90% of 5 RM (7 @ 265)
Bench Press 8x3 @ 70% of 1 RM (155; 60 secs rest)

Threw on 1xME @ 205 with slingshot (got 5 with help on the last one)

DWOD (PM)

7 rounds for time:
7 One arm KB power snatch (RT) 2 pood (scaled to 1.5 pd)
7 One arm KB power snatch (LT) 2 pood (scaled to 1.5 pd)
7 Strict pull ups

...i gotta stop using my cell phone as a timer...screwed up again.  Guessing around 9 min.