Row 6k

Row 6000m for time

Goal - 21:45 (Level III standard)
1:48.75

11/30/10, CFV, 1430 - 23:11
avg pace = 1:55.9
next time, must do 1:52.3, then next time do 1:48.75

07/30/09, CFP, 1000 - 24:34
Knew this wasn't going to go well when I couldn't even get my normal warm-up pace of 2:00 during the warmup. Not sleeping last night really took it's toll on my performance. I tried to maintain 1:48.7 pace , but as the pace boat sailed away, I knew that was imposssible. I almost pulled the plug after the first 1000, even let go of the handle adn stopped. But I made myself finish, I didn't care how long, I had to finish it. Something not normal today. DL's and HSPU's last night really took it out of me. I'm glad I finished - CV! Mental toughness.

150 push-ups with penalty

150 ring push-ups with penalty

11/23/10, CFV, 0700 - 17:__, 10 penalties (20 lunges)
first set was max effort
avg set = 13.6
next time, 15 per set = 10 sets with 9 penalties.

amrap in 20: 300 row, 3 bk sq 245, 3 c&j 155

amrap in 20:
row 300 meter
3 back squat 245
3 clean and jerk 155

11/21/10, CFV, 1300 - 7 rounds
after max thrusters

AMRAP in 12: 3 sntch 95, 3 pllup, 6 pshup, 9 box jump

amrap in 12
3 snatch 95
3 pull-up
6 push-up
9 box jump

11/19/10, CFV, 1530 - 7 rounds, 24" box
no good, asthma attack. next time 10 rounds, use 20" box and/or more snatch weight 115

Bear Complex

The Bear Complex
5 rounds of 7 Continuous Reps for max load, no rest or regripping on the floor:
Power Clean
Front Squat
Jerk
Back Squat
Jerk From Behind Head

11/19/10, CFV, 1430 - 95(3), 135(1), 155, 165(PR)
next time do all 5 sets. 115, 135, 155, 165, 170

07/27/10, CFV, 1500 - 95, 115,135,155(PR),160(m)

06/01/09, CFES 8am - 95,115,135,145(4),145(4)

3 rds, 15 hng pwr cln, 15 brpee

Workout of the Day for Monday 11/15/10

Three rounds of:
15 Hang Power Clean (135/95)
15 Burpees

11/15/10, CFV, 1100 - 6:01

Run 5 miles

11/14/10, American River Bike Trail, 0730 - 42:__
from hazel, uphill, to negro bar. mile 23-28

Griff

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

11/13/10 - 12:27 or 13:27
at gbhs with raup, tillman, bychuk, brooks, christie

03/20/09 - 13:30 at GBHS

50-40-30-20-10 wllbll with 10-8-6-4-2 msclup

.com 10/13/10
For time:
50 Wall ball shots (20/14)
10 Muscle-ups
40 Wall ball shots (20/14)
8 Muscle-ups
30 Wall ball shots (20/14)
6 Muscle-ups
20 Wall ball shots (20/14)
4 Muscle-ups
10 Wall ball shots (20/14)
2 Muscle-ups

11/13/10, CFV, 0700 - 15:19

Front Squat 1-1-1-1-1-1-1

11/09/10, CFV, 0700 - 270(PR)
135 x 5, 185 x 3, 225 x 1, 245 x 1, 255 x 1, 265 x 1, 275 x m, 270 x 1
With Byron Edington