Saturday 100828
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
09/28/10, CFV, 0800 - 9:04
9/28/10
21-18-15-12-9-6-3 pllup, hspu
Thursday 100826
21-18-15-12-9-6 and 3 rep rounds of:
Strict Pull-up
Handstand Push-up
09/28/10, CFV, 0700 - 19:31
21-18-15-12-9-6 and 3 rep rounds of:
Strict Pull-up
Handstand Push-up
09/28/10, CFV, 0700 - 19:31
9/22/10
Main Page Chipper 09/22/10
Wednesday 100922
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
09/22/10, CF West Sac, 1100 - 16:44
sub 3 mu's for rope climb
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
09/22/10, CF West Sac, 1100 - 16:44
sub 3 mu's for rope climb
9/21/10
30-25-20-15-10 burpees, bj, t2b
Saturday 100821
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar
09/22/10, CFV, 0800 - 24:33
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar
09/22/10, CFV, 0800 - 24:33
Back Squat 1-1-1 for max
09/22/10 - 325
Plan:
5@60%
2@85%
1@100%
1@105%
1@110%
Actual - 5@185, 2@270, 1@315, 1@325,
not enough warm-up
Plan:
5@60%
2@85%
1@100%
1@105%
1@110%
Actual - 5@185, 2@270, 1@315, 1@325,
not enough warm-up
9/16/10
10-9-8...bj kbsw wb
10-9-8-7-6-5-4-3-2-1
box jump 24"
kb swing 53#
wall ball 20#
09/16/10, CFV, 1115 - 8:00
with crocker and deeds
box jump 24"
kb swing 53#
wall ball 20#
09/16/10, CFV, 1115 - 8:00
with crocker and deeds
Sprint 20 sec on, 40 sec off x 15
Tuesday 100817
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.
09/16/10, CFV, 0930 - 1,640 meters
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.
09/16/10, CFV, 0930 - 1,640 meters
9/15/10
2009 CrossFit Games Event 5 - 3 rds 30 wllbll 30 snatch 75#
Couplet, which was
3 Rounds for time of
30 Wallball
30 75lb Squat Snatch
09/15/10, CFV, 1030 - 19:19
eery rep legit squat snatch
09/19/09, CFP, 730 - 20:28
Rolled out of bed at 715, barely awake, short warm-up, hit the wod. did power snatch instead of squat snatch. was it a good choice?
3 Rounds for time of
30 Wallball
30 75lb Squat Snatch
09/15/10, CFV, 1030 - 19:19
eery rep legit squat snatch
09/19/09, CFP, 730 - 20:28
Rolled out of bed at 715, barely awake, short warm-up, hit the wod. did power snatch instead of squat snatch. was it a good choice?
9/14/10
21-15-9 kb sntch, hspu
21-15-9
Lft arm snatch 53
hspu
rght arm snatch 53
**change this by splitting up hspu around the one arm snatches instead of middle, left arm to tired to help on hspu's.
09/14/10, CFV, 1000 - 11:02
with westberg and deeds
Lft arm snatch 53
hspu
rght arm snatch 53
**change this by splitting up hspu around the one arm snatches instead of middle, left arm to tired to help on hspu's.
09/14/10, CFV, 1000 - 11:02
with westberg and deeds
9/11/10
9/6/10
9/3/10
9/2/10
5 Rds of 5 Thrstr 135, 10 C2B Pllup
Five rounds for time of:
5 reps Squat clean thruster 135/95
10 Chest to bar pull-ups
09/02/10, CFV, 1530 - 8:51
5 reps Squat clean thruster 135/95
10 Chest to bar pull-ups
09/02/10, CFV, 1530 - 8:51
9/1/10
AMRAP in 20: Run 400m, 25 burpees
AMRAP in 20
run 400 m
25 burpees
or 6 rounds
09/01/10, CFV, 0800 - 4 rounds + run + 15 burpees
run 400 m
25 burpees
or 6 rounds
09/01/10, CFV, 0800 - 4 rounds + run + 15 burpees
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