Chief

5 rounds of 3 minutes per round, one minute rest:
3 115# hang power clean
6 push ups (hand release)
9 squats

4 rounds + 8 squats
5 rounds
5 rounds
4 rounds + 5 squats
4 rounds + 2 cleans

totals = 74 cleans, 144 push ups, 211 squats


Death by 115# overhead - 8 full rounds + 5 reps = 41 reps

CF Football

15 rounds for time:
1 deadlift (75% 1RM) - 305 (79% of 385)
40 yd (20 down, 2o back) 90# db carry

time 20:48

I think I did 12 carries unbroken. DL got heavy...real heavy on the last couple.

round times (in seconds): 42, 59, 74, 79, 78, 78, 72, 87, 75, 105, 73, 121, 94, 129, 78

2 WODs today...

...trying to get ready for the Arnold:


WOD1
on the minute for 12 minutes do 2 squats using 80% of 1RM. I used 230#. Then do 10,9,8,7,6,5,4,3,2,1 of chin ups, push ups. We did palms up chin ups and hand release push ups. I did strict chin ups for the 10,9, & 8 rounds, then started kipping.

Time(not counting squats) 6:14

WOD2
For time:
Row 1000m
50 reps 40# db snatch
Row 750m
35 reps 40# db snatch
Row 500m
20 reps 40# db snatch

time 16:56

This is a brutal WOD!

CF Football WOD

3 rounds for time:

1 37" box jump (95% max)
1 45# pull up (50% max)
1 37" box jump
3 45# pull ups
1 37" box jump
5 45# pull ups

Time 6:37 (round times 1:23, 2:27, 2:47)

pull ups got harder on rounds of 5 than I expected. I went a little heavier than Rx, my max is 80#.

cashed out with some 95# power snatches and OHS.

deadlift 3-3-3-3-3

warmed up with 135x5 and 225x5

295
315
335
350
355

felt strong today!

cashed out with CF Football WOD was three rounds of :
6 x 25 yd shuttle (down and back = 1)
rest 5 minutes

1:04, 1:04, 1:05

Fight Gone Bad x2

Fundraiser @ Depot for NMS, RHS, and LTC

first time done Rx with 20# vest: 264

second time heavy...26.5" box jump, 125 SDHP, 11" wall ball, 125# push press: 176

missed 2 wall ball throws, got high enough, just didn't arc it toward the wall...that hurts!

various stuff

rowed 10 30:60 intervals. first 5 on "10", next 3 on "1" last 2 on "2"

then alternated with Jared the following exercises while the other guy was doing double unders.
10 towel pull ups
10 95# overhead
10 95# OHS
20 toes to bar

death by 10m 45# carry 12 rounds +10

death by pull ups 15 +15 = 135 in 16 minutes

Kelly Rx

5 rounds for time:

400m run
30 wall ball 20#
30 24" box jump

time=28:39 (4:46, 5:48, 5:45, 6:17, 6:03)

rounds 1 & 5 did wall ball then box jump
rounds 2,3,4 did box jumps then wall ball

with Jared in my driveway..great day!

did some rope climbs afterward to prep for the Arnold!

Annie

50-40-30-20-10 double unders and sit ups
I had one miss in the 50 & 40 rounds, unbroken on 30, and two misses on the 20 & 10 round of d/u. Sit ups done with feet unanchored...surprisingly, this was a much quicker way for me to do sit ups. Doing anchored sit ups, my hip flexors get real tired causing me to take breaks. I think my pace may have been slightly slower, but was able to keep moving pretty well.

Times after each exercise were:
:31/2:31
3:05/4:48
5:31/6:58
7:23/8:20
8:41/9:05

time = 9:05 new PR!!!

********************************

CF Football WOD:
7 rounds: 1 5-10-5 shuttle, 10 clapping push ups, 1- 9' touches (tape hanging from ceiling)
Started out and seemed to be easy, but the push ups and touches got pretty hard in the 3rd round, as my times indicate!

Total time=10:56 round times=:58, 1:09, 1:34, 2:03, 1:48, 1:41, 1:43

Lotsa freakin' OHS

Decided to tackle OHS today. Looking at the WOD in Columbus, I'm a little concerned with the OHS portion...so we're greasin' the groove!
Warmed up on rower with :30/:20 interval with strokes per interval of 10,11,12,13,14,15,14,13,12,11,10

Max reps until failure at each weight, added 10# each failure:
Pounds/Reps
95/14
105/16
115/8
125/10
135/5

then dropped back down to 95# and did rounds of 21,15,9 for time:
21 - 1:43 got 19 unbroken, the dropped weight and had to shake out pain in wrists before final 2
15 - 37.7 unbroken
9 - 24.8 (snatched weight overhead, didn't get deep enough on first rep)

Felt good to go as long as I did unbroken.

CF & CFF

5 rounds with dumbells, increase weight each round:

5 deadlift
5 cleans
5 squats
5 push press

35,40,45,60,65

I got 1 press and 2 fails @ 60#, then had to set them down. Got 3, set them down, and finished final rep. Got cleans at 65#, had to rest, got 3 presses, then 1 press, then 2 @45#.

CFF:
5 rounds
1 press 125#
1 strict pull up
1 press 125#
3 strict pull ups
1 press 125#
5 strict pull ups

started out doing shoulder press, ended up with "slight" push press
Round times: 1:04, 1:30, 1:31, 1:37, 1:40 = total 7:22
CFF totals 45 strict pull ups & 15 125# presses

CF Football

21-15-9 of
45# db thrusters
28kg KB swings

time 9:02 (2:50, 3:43, 2:29)

Then 3 rounds of: one minute work, one minute rest:
strict pull ups 17,12,10=39
double unders 74, 64, 61=199
30" box jumps 17, 17, 18=52
GHD sit ups 19,18,17=54

WOD with Tim @ Depot

CF Football

WOD:
Row 5 minutes, 20 strokes/minute, no more than 100 strokes in 5 minutes, then
do as many push ups (hand release/full ext) as you can in 5 minutes, then
row 5 minutes, 20 strokes/minute, no more than 100 strokes in 5 minutes.

Row 1 = 1270m
63 push ups
Row 2 = 1186m

Strength WOD:
8x2 squats = 255# (85% 1 RM) - squat down to dynamax ball

8x3 press = 115# (80% 1 RM)

Wittman

7 rounds of:
15 1.5 pood (53#) kb swings
15 95# power cleans
15 24" box jumps

I did four rounds of:
15 28kg (61.6#) kb swings
15 box jumps/step ups
15 95#power cleans

time 16:00 (round times = 2:00, 3:41, 4:29, 5:50)

lower back got very tired/sore. Had to quit after 4 rds.

cashed out with 2 sets of 5 95# OHS.

Ledesma (scaled)

Our WOD today was five rounds of:

:30 band assisted parallette HSPU
:30 toes through rings
:30 28kg KB swings

rest b/t rounds was about 3 minutes (just enough time for Jared to get bands on and inverted for HSPU and do his round)

HSPU 7,5,7,5,5,
toes through rings 8,9,9,10,8
kb swings 12,13,13,13,14

cashed out with 2 rounds of 120 double unders in 2 minutes (1 burpee penalty for each d/u under 120) Round 1 = 120 Round 2 = 131 (PR)

Shuttle and over head anyway...weight vest!

put on a 20# weight vest and do:
10..1 10m shuttle run (run 5m, turn round run 10m, turn around run 5 m)
1..10 95# overhead anyway

time: 17:37
round times = 2:11, 1:54, 2:00, 2:03, 1:48, 1:34, 1:29, 1:35, 1:31, 1:32

followed by 1 minute max reps of:
28kg kettlebell swings = 28
double unders = 64
rowing meters (resistance @ 10) = 320m

Karen

100 20# wall ball at Depot

Alternated with Jared...15 at a time, until 90, then rounds of 20, 22, 18.

Time 12:12

Rowed a fairly easy 1000m 4:06

2 minuted double unders 130

Picked up some atlas stones Mike Richart brought up to the Depot...fun stuff!

100 burpee pull ups

as Rx = 16:24

Almost 2 minutes slower than last time.

Cashed out with 2 minutes max double unders = 128

CF Football

Today's CFF WOD as RX (plus a 20# vest)
10 rounds:
3 pull ups
3 29" box jumps
10m sprint
rest 40 seconds

work time was 27,27,28,24,25,23,24,23,22,22= 10:05

Then did CF mainsite WOD:
Snatch balance 3-3-3-3-3

95, 95, 115, 95, 115 (2)

Didn't do much of a drop and catch, I still do a press/drop then OHS. I don't have any conifdence to drop and catch the bar, but am pretty comfortable bailing out if I'm losing it.

Finished up with a 500m row for time...1:39.2. New PR (beat old PR of 1:39.4)

OHS 1-1-1-1-1-1-1

lots of stretching and a 35 double unders for warm up

5 @ 45#
2 @ 95#


115
135
145
155
165f
165
165

failed first attempt at 165, right arm started to bend, so I dumped it.

I'm pretty sure I was deep enough on the two makes, even with a video to review, it was hard to tell due to the camera angles, but I think i got both of them.

New PR!! Prior was 125#

rowing & double unders

4 round, 4 minutes each round:
row 500m
max double unders

96, 67, 75, 73 = 311

I planned on no rest b/t sets, but didn't set up the C2 right. It ended up stopping completely after the first 4 minute round, so I had to hit rerow and start again each round. Took longest the first round, then I stopped d/u with about 10-12 seconds left each round to compensate.