12/27/13, Battle Born CF, 0900 -
60 kg x 5 (132)
80 kg x 5 (176)
100 kg x 5 (220)
120 kg x 5 (264)
140 kg x 5 (308)
160 kg x 5 (352)
180 kg x miss (396)
180 kg x 1 (396)
140 kg x 5 (308)
120 kg x 5 (264)
100 kg x 5 (220)
80 kg x 5 (176)
12/28/13
12/26/13
100 DU, then 21-15-9 thruster 95, kb sang 53, then 100 du
100 DU,
then
21-15-9
thruster 95
kb sang 53
then
100 du
*12/26/13, Pyramid CrossFit, 1600 - 9:30
with Kirill
*death by barbell in the am
then
21-15-9
thruster 95
kb sang 53
then
100 du
*12/26/13, Pyramid CrossFit, 1600 - 9:30
with Kirill
*death by barbell in the am
Death by Barbell 5 Rds: 15 DdLft, 12 Hang Pwr Cln, 9 Frnt Sqt, 6 Psh Jrk
12/28/13, CFRV, 0730 - 17:21
1/16/12, CFRV, 1430 - 17:04
average time per round = 3:24.6
round 1: 1:00 - 2:43 = 1:43
round 2: 2:43 - 6:07 = 3:24
round 3: 6:07 - 10:03 = 3:56
round 4: 10:03 - 13:48 = 3:45
round 5: 13:48 - 18:04 = 4:16
1/16/12, CFRV, 1430 - 17:04
average time per round = 3:24.6
round 1: 1:00 - 2:43 = 1:43
round 2: 2:43 - 6:07 = 3:24
round 3: 6:07 - 10:03 = 3:56
round 4: 10:03 - 13:48 = 3:45
round 5: 13:48 - 18:04 = 4:16
12/19/13
Bench Press 3-2-1-1-1-1
Bench Press
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-100%
* Set 6 – 1 rep @ 90-100%
Rest 2-3 minutes between sets
*12/19/13, CFRV, 1500 - Use 275 as max
Warm-up: 8x135, 5x165,
Work: 3x195, 2x225, 1x235, 1x250, 1x260, 1x275(m)
*Shoulder is jacked :-(
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-100%
* Set 6 – 1 rep @ 90-100%
Rest 2-3 minutes between sets
*12/19/13, CFRV, 1500 - Use 275 as max
Warm-up: 8x135, 5x165,
Work: 3x195, 2x225, 1x235, 1x250, 1x260, 1x275(m)
*Shoulder is jacked :-(
12/18/13
PERFORM:
- 100 Push Ups
- Every time you break, perform 3 V Ups and 5 Superman Rocks
*12/18/13, CFRV, 0900 - 8:26, 6 sets
25, 15,15,15,15,15
*filthy fifty
12/17/13
Dead Stop Front Squat 3-3-3
Three sets of:
Dead-Stop Front Squat x 3 reps @ 75-80%
Rest 3 minutes
Goal: 235
**12/17/13, 1500, CFRV - use 275 as max so used 225
225x3,3,3 with 2 second pause
*heavy front squats
**heavy squat cleans
Dead-Stop Front Squat x 3 reps @ 75-80%
Rest 3 minutes
Goal: 235
**12/17/13, 1500, CFRV - use 275 as max so used 225
225x3,3,3 with 2 second pause
*heavy front squats
**heavy squat cleans
Clean 1-1-1-1-1
Five sets of:
Clean x 1 rep @ 90%
Rest 3 minutes
Goal: Try 250 next time
*12/17/13, CFRV, 1430 - use 265 as max so used 240
warm-up: 3x135, 3x185, 1x225
work: 240 x 1,1,1,1,1,
misread, missed clean #2 but only had 30 seconds rest
*front squat heavy
Clean x 1 rep @ 90%
Rest 3 minutes
Goal: Try 250 next time
*12/17/13, CFRV, 1430 - use 265 as max so used 240
warm-up: 3x135, 3x185, 1x225
work: 240 x 1,1,1,1,1,
misread, missed clean #2 but only had 30 seconds rest
*front squat heavy
Front Squat 3-2-1-1-1-1
Front Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-100%
* Set 6 – 1 rep @ 90-100%
Rest 2-3 minutes between sets
12/17/13, CFRV, 1400 - Use 275 as max
Warm-up: 8x135, 5x165,
Work: 3x195, 2x225, 1x235, 1x250, 1x260, 1x275
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-100%
* Set 6 – 1 rep @ 90-100%
Rest 2-3 minutes between sets
12/17/13, CFRV, 1400 - Use 275 as max
Warm-up: 8x135, 5x165,
Work: 3x195, 2x225, 1x235, 1x250, 1x260, 1x275
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