CF Football

skimmed through recent CF Football WODs and picked out a couple I liked:

WOD 1
5 rounds for time:
6 105# power snatch
10 20" step up with 45# db in each hand.

time 12:50

step ups much harder than I thought they'd be. I used hook grip for rounds 2-5. Power snatches were OK, had to press a little bit to lock arms out on most reps.

WOD 2
Death by tire flips. Got 8 rounds plus 8 flips in 9th round. 44 flips in 9 minutes.

Cashed out with 500m row: 1:44.4 damper setting 10. My legs were toast!

2011 Games WOD

20 calorie row :54
30 20# wall ball 2:50
20 toes to bar 4:11
30 box jumps 6:25
20 SDHP 115# 8:59
30 burpees 12:00
20 135# shoulder to OH 17:02
sled pull tire/yellow rope 24:07

WOD time 24:07

box jumps were done rebound on bottom...pause on the box
STO was press, jerk, split jerk, whatever was needed.
Sled pull distance unknown, just pulled until the rope was too sweaty to hang on to.

deadlift plus one

today's WOD was 3-3-3-3-3 deadlift. after a few sets to warm up, I did:
3-315
3-345 (don't think I kept as good of form as I should, so I dropped weight)
3-335 (arched back...dropped weight
1-315 (got one rep, back was tight,dropped to 225 for 2)
pulled few at 135# with straight...pretty tight, so I quit and stretched.

CAshed out with AMARP 15 minutes of:
wallball
toes to bar
24" box jump

7 full rounds plus 1 wall ball

Friday x2

Yesterday was a 5k, I didn't do it. So, on today's rest day, I decided to make up a 20 minute AMRAP that I thought I could keep moving on to mimic the work of a 5k. I set out to do AMRAP 20 min of:

down and back x2 (east side to west side of Depot)
12 53# kb swings
atlas stone shoulder x4 (2 each shoulder)

after 3rd round my back was pretty tight, so I ended up doing a 5 rounds for time and got done in 9:55.

I rested a few minutes (3-5) then did 5 rounds for time of:

12 135# back squats (bar starts on the ground...no rack)
12 GHD sit ups

time 5:17

Rest day

My lats are SOOOOOORE! Almost painfully sore. Tuesday's Lynne put a hurt on me! My shoulder feels pretty good, but I'm not sure I just don't notice it because my lats hurt so bad.

2011 Games WOD

I altered WOD to accomodate hurting shoulder (no muscle ups) and being inside the Depot (down and back vs. sprints). I did 4 rounds of:
Row 300m
10 245# deadlift
15 GHD sit ups
3 20yd down and back runs

time 21:32

Deadlift was harder than I thought it was going to be. I think the rows took more out of me than I anticipated. I got 5 DL unbroken in the first set, then get 3-4 to start each of the next 3 rounds. Altered grips throughout, ususually starting each round with overhand grip, then changing to mixed.

Lynne

wasn't sure if I was physically able to do Lynne today, but really wanted to give it a shot. My right shoulder has been hurting on and off for the past 10 months and hurt really bad last week, but has felt better the past week since I've laid off of heavy upper body work.

I subbed out push ups with a 45# bumper plate on my back, as far up between my shoulder blades as I could keept it, and took off. Round totals for push ups and pull ups were:

14,29
10,20
5,16
5,14
6,13

My upper body muscular endurance is almost non-existence. I probably came of the bar a little early on the pull ups, but I was afraid a tweaking my shoulder. I noticed my grip giving out, too, maybe because somebody taped the pull up bar at the Depot and it gets sticky/slippery. Nothing a good chalking won't cure!

I some some lifts with the 160# stone. Didn't shoulder it, but got it up to my chest and hyperextended my back - 5 reps.

Rowed 500m to cash out, hoped to get sub 1:30, but quickly realized my legs and back was shot from the other work. Finished in 1:47.8. Hardly stellar.
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