CF Football...Beat the Coach 1.2

‎20 burpees for time :41

Rest one minute
20 burpees for time :46

WOD:  One power clean, one hang clean, one push jerk every 30 seconds for 10 minutes.

Started with 155# and got 3 minutes (6 reps) then failed next attempt. Dropped to 145 for one rep, failed on second, then dropped to 135 for remaining. I was able to get 135 when I failed in 145, so the only time I didn't get a rep in was on the 155 failure.

Press, push, jerk

Press 1,1,1,1,1. 135,140,145,150f,145f,135
Push press 3,3,3,3,3. 135,155,160,165,170(1)
Jerk 5,5,5,5,5. 140,145,150,160,145

WOD at Depot with Kent and Nathan

Santora

Three rounds for reps of one minute each:
Burpees
135# pound Squat cleans
20' Shuttle sprints (20' forward + 20' backwards = 1 rep)
245 pound Deadlifts
135# pound Jerks
Rest 1 minute

Burpees 17,14,16 (47)
sq clean 3,3,2 (8)
shuttle 8,7,8 (23)
deadlift 8,8,9 (25)
push jerk 7,8,6 (21)
total 124

out of 8 squat cleans, 3 were done with bar in rack position, for the other 5, I dropped grip, and held bar with thumbs

jerks were mostly push press. after deadlifts, I didn't seem to have much left in my legs!

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.

power cleans and bar facing burpees

15-12-9-6-3 of:
135# power cleans
bar facing burpees

time: 9:18

I thought the 135# would get pretty heavy and slow me down, but I think the burpees were worse! I dropped the bar after each clean and tried to re-grip and pull as quickly as I could. Good WOD, just very HOT again in the Depot.

Cashed out with 5 - 135# push press, 3 jerks, and 16 tire flips.

Final WOD...final event

20 calorie row
30 20# db thruster
20 toes to bar
30 20" bench jump
20 110# sumo deadlift high pull
30 burpees
20 135# shoulder to overhead
120' 160# cable machine pulls (I used the rope thingy pulled all the way through the bracket and pulled it like I was pulling a rope sled. I counted each pull if I didn't move my feet at 3' and each complete pull where I got the weights all the way to the top of the machine as 10')

time 19:59

hot again in the depot.  burpees sucked.  Good WOD!

AM WODs

First WOD was scheduled 10..1 of strict pull ups and med ball slams.  I had pain in right shoulder from the beginning and hoped to work it out, but stopped the WOD after the round of 8.  totals were 27 strict pull ups and 27 med ball slams (split b.t 20# and 6kg).

Second WOd was push jerk 2-2-2-2-2-2-2.  I did split jerk of:
135
155
165
175
185f
175
135x4

DT

WOD with Tim at the Depot.  5 rounds for time:
12 deadlift
9 hang power clean
6 push press

started with 155# and made it through 4 cleans in the first round and dropped to 135#. Dropped to 115# to start the 2nd round and never looked back

WOD time 10:52

3 rounds of 1 minute AMRAP double unders - 79, 63, 57
2 rounds 45# db snatches (1 round each arm) L = 23  r= 24

DT

5 rounds for time:
12 165# DL
9 135# hang power clean
6 135# push jerk/press

went heavier than Rx and much heavier than my last DT.

Time: 18:52

round times 227, 325, 410,403,447

Hard WOD, 135 was all I wanted on cleans and push press/jerk

press, push, jerk

press 1-1-1-1-1
push 3-3-3-3-3
jerk (split) 5-5-5-5-5

125,135,140,145f,135
135,140,145,155f,145,150
135,145,150,140,135

compare to others: 11/24/09, 09/21/09, 07/05/09

SDHP and push jerk

21-18-15-12-9-6-3

75# SDHP
75# push jerk

focused doing push jerk, not press or push press

Rx 11:19

DT

5 rounds for time:
12 155# deadlift
9 120# hang power clean
6 120# push press/jerk

time 11:41

Last time 14:15 with 115# for hpc and pp/pj (2:34 faster with more weight!)

round times:1:22, 2:13, 2:56, 2:24, 2:46

took collars off when I was changing weight for first two sets, then figured I didn't need to put collars on weight for DL, so last 3 rounds had quite a bit smoother transition.

tough workout...all DL unbroken, tried to get to 6 HPC, then move right in to pp/pj after final 3.

Air Force WOD

did this instead of main site WOD (no rope to climb):

load a bar with 95#
20 thrusters
20 SDHP
20 push jerk
20 OHS (scaled to 45#)
20 front squats
do 4 burpees every minute during WOD

time: 14:51
60 burpees

set timer to beep every minute...pushed start, did 4 burpees and took off. This ended up being a creat met-con workout. Burpees so much harder each round. Cleaned weights off floor after each set of burpees. I knew OHS as Rx would be tough, but I tried to get 95# one time...failed. Dropped to 45# and repped them out pretty good. During the front squats, I cleaned it, put it on the rack, then picked it up with crossed arms EXCEPT for final 3 reps.

Push Jerk

warm: pull ups, dips, 4 burpees, stretching, pj w/bar, 4 @ 95, 3 @ 115, 3 @ 135.

145
165
165
175F
155x2
145x2
145x2
145 split jerk x3

felt pretty good on the form...but the heavier the weight the less confidence I had in the "catch", so I'd end up with bent arms. Felt strong on the split jerks.

cool down 10 GHD sit ups, 10 back extension, 4 45# OHS, 7 burpees, 2 HSPU with holds at top

shoulder work

press 1-1-1-1-1
push press 3-3-3-3-3
push jerk 5-5-5-5-5

Press 135.140.140.140f.135
Push Press 135.140.145.150*.140
Push Jerk 115,135,135**,125,130

*got 150 up all 3 but the bar was in front of me on the third, locked but couldn't hold it
**split jer

push jerk

3-3-3-3-3

warmed up with bar OHS, 10/7 pullups, 2x 15 situps and back extensions

6 @ 95# push jerk
115
135
145
150
145
5 @ 115

did some double unders and handstand holds

DT

5 rounds for time of
12 155# deadlift
9 115# hang power cleans
6 115# push press/jerk

time 14:15

shoulder work

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

warmed up with 12 strict pullups, 10 dips, 15 ghd situps, 12 back extensions, and samson stretch

Press 135, 140, 140f, 135f, 135f
Push Press 135, 145, 155f, 145, 150
Push Jerk 95, 115, 135, 125, 125

couldn't get one HSPU after, but did work on handstands a little

push jerk

1-1-1-1-1-1-1

2x CFWU with 10-12 reps of everything, dips were ring dips.

not very good at push jerk, so I did a lot of stretching and some reps with the bar. Added weight and did more reps and 95#...finally got to where I was doing it right on the last few reps.

Did a few weighted pullups (dropped weight and finished with strict pullups) and a set of HSPU.

DL, cleans, & push jerk

5 rounds for time (scaled WOD):

12 155# deadlift
9 115# cleans
6 115# push jerk

time: 17:44

started with 125 on the cleans, but after 3 realized it was too much. 10# made a world of difference. Hard on the forearms and a great metcon workout.

Started Recon Ron with strict pullup sets of 8,6,5,5,4