3 rds: 15 snatch, 15 pull-ups

Three rounds of:
15 Power Snatch 75#
15 Pull-ups

11/29/09, 1000, CFP - 6:38
Dang it, was hoping for high power output on this one! Must train power output.

10rds: 3 dl, 5 pshup, 7 ghd

10 rounds for time:
3 deadlift 315/225
5 clapping push-ups
7 ghd sit-ups

11/28/09, 1000, CFP - 21:40
This ended up being a strength workout. I made some adjustments to my dl by dropping my hips. for some reason this allowed me to use the ham's more. If only I could dl like wade! then I would be champ!
The ghd's felt weird on the back, it didn't help that the mail man came by and i opend my mail during the workout. the dl's were max efforts so i had time to rest

Row with Hang Power Cleans

For time:
1000 m Row
12 Hang Power Cleans 135 lbs
750 m Row
10 Hang Power Cleans 135 lbs
500 m Row
8 Hang Power Cleans 135 lbs
250 m Row
6 Hang Power Cleans 135 lbs

11/27/09, CFP, 1100 - 21:35

4rds: run 800 m then rest 4 minutes

Four rounds:
Run 800 meters
Rest 4 minutes

11/25/09, 1730, CFP -
2:38, 2:58, 3:04, 3:11 secs

Weighted Pull-up 5-5-5-3-3-3

Weighted Pull-up 5-5-5-3-3-3

Goal -
48x5, 53x5, 58x5, 63x3, 68x3, 75x3

11/25/09, 1000, CFP -
53x5, 53x5, 68x3, 68x3, 68x3

Bench Press 5-5-5-3-3-3

Bench Press 5-5-5-3-3-3

Goal -
185, 195, 205, 215, 225, 235

11/25/09, 0900, CFP -
185 lbs, 195 lbs, 205 lbs, 215 lbs, 225 lbs, and 235 lbs(2)

3 rds: 15 pp, 30 sqts, run 400

3 Rounds For Time:
15 Push Press 135/95
30 Air Squats
Run 400m

11/24/09, CFP, 1130 - 12:57
With Justin Riley

3 rds, 10 ohs, 10 lft kbsw, 10 rgt kbsw

Three rounds of:
10 Overhead squats (95/65)
10 Left arm kettlebell swing (53/35)
10 Right arm kettlebell swing (53/35)

11/23/09, CFP, 1100 - 4:35

Deadlift 1-1-1-1-1-1-1

Deadlift 1-1-1-1-1-1-1

Goal -
95x5, 135x5, 185x3, 225x3, 275x1, 315x1, 325x1, 335x1, 345x1, 355x1, 360x1

11/24/09, CFP, 1100 -
95x8, 135x8, 185x5, 225x5, 275x3, 305x1, 315x, 325x1, 335x1, 345x1, 355x1, 360(m)

5 rds: run800m, 8 pll-ups, 16 psh-ups, 32 aqts

Five rounds for time:
Run 800m
Pullups 8/5
Pushups 16/10
Air Squats 32/20

11/21/09, CFP, 0830 - 27:39

4 rds 50m walking lunges and 50 sit-ups

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

11/20/09, CFP, 1100 - 23:00
did 5 rounds of 50 steps, oops!

MEBB: Bck Sq 3-3-3-1-1-1, 3rds 5 sntch dl, row 250

Back Squat
3-3-3-1-1-1 reps
rest 3-4 minutes, then:
Three rounds for time of :
5 Snatch Grip Barbell Deadlift (1.25 BW)
Row 250 meters (or Run 200 meters)

11/18/09, CFP, 0800 -
[45x8, 95x8, 135x8, 185x5, 225x3, 245x3] 265x3x3x3
Could not progress, could not continue. could barely get 265x1. was going for 285x3 progress to 315x1. must be tired from yesterdays dl's at east sac.
metcon - 6:33. This was not bad, hit the rows hard.

25-15-10: Box Jump, DL 185, Pull-ups

25-15-10 of:
Box Jumps 24/20
Deadlift 50% 1RM
Pull Ups

11/17/09, CFES, 0600 - 9:33
With Paige S.

Tyler Like: 5 Rds of 7 Muscle-up and 21 Power Cleans 95#

Five rounds for time of:
7 Muscle-ups
21 Power clean (95/65)

11/16/09, CFP, 0800 - 33:37

21-15-9 Bupee and Sit-up

21-15-9
Burpees
Sit-ups

11/11/09, CFV, 0830 - 5:35*
After me press work

Press 5-5-5-3-3-3

Press 5-5-5-3-3-3

Next Goal
5x45, 5x95, 5x115, 5x125, 5x135, 3x145, 3x155, 3x155

11/11/09, CFV, 0800 -
5x45, 5x95, 5x115, 5x125, 5x135, 3x145, M-2x155, M-1x155

Lil Karen

75 Wall Balls for time

11/09/09, CFV, 16:00 - 3:38

Ryan turns 25 yo

“RM Quarter Century”
Four rounds for time:
25 Power Cleans (75/45)
25 Push-ups
25 Double-unders
25 Sit-ups

11/02/09, CFV, 1500 - 22:10
Must still be recovering from the swine flu. Chest very congested, phlem is deep and burns. A great workout, but a slow time. Not finding intensity when working out on my own.