Deadlift 3x3...DL & DUers

7-27

Deadlift x3
405-430-440-450 +5

Metcon

3 RFT:
10 DL @ 275#
50 DUers

5:39

Back Squats 3x5 Bench 3x3.... 7RFT: 205# DL x 3 & HSPU x 4

7-26

Back Squats x5
205-265-315-335-345-355 +5
225x20

Bench x3
295-315-330


Metcon

7 RFT:
3 Power Cleans @ 205#
4 HSPU

5:24

Shoulder Press 3x3.... 3 RFT: Max PU, 25 GHD, Max Dips, 25 EXT

7-25

Shoulder Press x 3
135-155-180-200-215x1-205

155x11

3 RFT:
Max Pull-ups
25 GHD
Max Dips
25 EXT

18:37

PU 45-27-20
Dips 40-24-21

Front Squat 3x3.... Modified 2010 Games Final Event

7-22

Front Squat 3x3

135-185-205-235-265-275-285-290 +5

Low as I have ever gone... no pad


Metcon: 10min or less

Part A. Three rounds for time of: (7 minute cap)

30 Push-ups, release hands from floor at the bottom
95 pound Overhead squat, 21 reps

2 rounds + 30 Push-ups + 13 OHS

Releasing hands at the bottom of push-ups were no joke.. made them A LOT tougher!!
OHS are a goat... Shoulder flexibility has improved and the lift is getting better but I still need to get deeper


Rest 30 seconds.

Part B. Three rounds for time of: (7 minute cap)
30 Toes to bar
95 pound Ground to overhead, 21 reps

As Rx'd: 1 round + 13 TTB

T2B bogged me way down 5-7 at a time... grip was shot

Finished last 8 OHS and 17 TTB after 7min cap

1200-800-400M Run, 63-42-21 1.5pood KB Swings, 36-24-12 Pull-ups

7-21

20min Metcon
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

as Rx’d: 24:19

Not sure if I 'gamed' this one too much to avoid muscle failure on the 1st and 2nd set since I finished the last set unbroken on the KB and PU breaking up the sets, but I am pleased with my time

KB... (63) 30-20-13, (42) 21-21, (21) 21
PU... (36)12-12-12, (24) 8-8-8, (12) 12

Deadlift 3x3.... 21-15-9 225# DL & C2B PU

7-20

Deadlift 3x3

135-225-275-315-365-385-410-425-435-445 +5

Metcon: 10min or less

21-15-9 reps for time of:
Deadlift 225#
C2B Pull-ups

As Rx'd: 6:42

Shoulder Press 3x3

7-19

First day back from 140 miles on Katy Trail... figured I got a decent leg workout, and they are a bit sore, so I did the SP that I missed and skipped the met-con

115-135-155-175-185-195-210

same as last week... didnt know if I could get the 210 if I did 205 1st and wasnt feeling 215 so just went ahead and did it

Sac River Trails

7-15

202.2

Hit the Sac trails with a friend from church and old friend from high school for around 2 1/2 hrs in the am...

Heading out tomorrow to the ride Katy Trail Fri with a friend from work, Sat, and Sun... atleast from Clinton to Hermann (164 miles)

5 RFT: 135# Thrusters & Run 400M

7-14

20min Metcon

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

20:59 PR

Good and deep, need to work on getting head through at the top

12-20 24:02

Deadlift 3x3...Joshie

7-13

CFSB week 2

Deadlift 5x3

135-225-275-315-385-400-415-430-440 +5

Metcon

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

16:48

Power snatch... caught all of them with straight arm I still just cant seem to drop my hips. I am pretty sure I have done this before but didnt see it when I did a search

Back Squat 3x5...20 BS, 40 T2B, 60 KB

7-12

CFSB week 2

Back Squat 3x5

225-275-300-320-320-345-350 +10

Metcon: 15 min or Less

For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

as Rx'd: 6:48

Shoulder Press 5x3 & 3RFT: 50 DUErs, 25 GHD & 25 EXT

7-11

204(after WO)... started at a little after 9pm when I got back from weekend get-away in Branson for Joni's birthday... great time.... well except the time share presentation :-)

Shoulder Press 5x3

115-135-155-175-190-205PR-210PR-215x1-215x1

215 was my 1rep from CFT on 5-23 and I really wanted to get it twice... no dice

Forgot to get my set of 10-15reps

190x5 on 6-23
190x4 on 6-1
200x3 on 3-4

Metcon
3 RFT:
50 DUers
25 GHD
25 EXT

11:43

Subbed the 50 DUers for 400's with the rain and I took DJ with me. DUers are getting better, but still my #1 goat... #1 skill goat anyways... well there in the top 3 for sure :-)

Front Squats 3x3 & Walking Lunges, Pull-ups & Sit-ups

7-9

205

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

10:08 PR... (unanchored sit-ups)

8-21... 15:43
2-26... 20:23

Front Squats 3x3
265-275-285

Should have done this first... thought I would end at around 315, but not today

"Nate"

7-8

204.2

Nate
AMRAP in 20min of
2 Muscle-ups
4 Handstand Push-ups
8 2pd Kettlebell Swings

16 rounds even

MU were off my toes... need too concentrate on keeping toes down and not springing up too much with my legs and get a good pull. Clayton said my hands were a little wide and I need to try to keep my elbows clos to my lats with a false grip.

10-27 10 RDS + 16 reps with 3:1 dips nd pull-ups
8-26 did 10 rds + 4 pull-ups, and 9 rds on 7-8 both doing 4:1 conversion

Deadlift 3x3...DL & Burpees...Bench 3x5

7-7

206

CFSB Day 2

Deadlift 3x3

135x5-225x5-275x5
315-365-385-395-405-425-435

225x20... after metcon

Felt better the heavier I went... Adjusted my grip and form, also stopped and regripped on each rep. Clayton video tapped me and gave me some pointers that really helped

MetCon
5 RFT:
275 DL x 5
Burpees x 10
3:27 PR (4:17 on 3-30)

Very pleased with :45 PR... helped having someone cheer me on

Bench, 3x5
225-275-285-295-305

Feet flat on the ground, slow and controlled going down and 1 sec pause at the top and the bottom

225x20

Back Squat 3x5, 20RFT: 7 KB Swings 7 Push-ups

7-6

204

CFSB Day 1

Back Squat 3x5
295-315-335

Wanted to end around 350, but I was having a hard time getting in the hole… need to stretch more I was running late, and working on new hand position and low bar position and didnt want to sacrifice form for weight

Met Con < 15mins

20 RFT:
7 2 Pood KB Swings
7 Push-ups

9:43

I thought this would be in the 10-12 minute range compared to last time I did it,... suprised and pleased

30K Bike

7-5

206.8

30K Bike (18.64 miles)

Actually got in 22.5 miles, loop around town

1:25:00, 16mph ave

Strong south wind and hit some patchy rain

AMRAP in 15min: 50# Push Jerk & DUers

7-3

?

AMRAP in 15min
5 Push jerk, 50#
7 Double unders

20rds + 5 PJ

No box in hotel fitness center, bench was short and didn’t look very stable, so I took advantage of an opportunity to practice one of my goats, DUers…

10 RFT: 10 KB Swings, 10 Push-ups, 10 Sit-ups, 10 Squats

7-2

203…On hotel fitness center scale

Ran 1/2 mile at 7-7.5mph and sampson stretch

Had to sub KB for pull-ups and push-ups for dips

10 RFT:

10 50# DB swings
10 push-ups
10 sit-ups
10 squats

12:55

50# is the heaviest db at hotel

150 Burpees

7-1

?

Felt bogged down from dinner last night so I did 150 burpees before breakfast in the hotel room. Hoping to do a variation of the WOD tonight after we get back from the zoo.

14:52

I was hoping to be 10-12 min, but I just rolled out of bed and slid my shoes on and started…picture that!