emom 10: odd 20 dubz, 10 hng cluster 95#

12/31/15, cfrv, 1530 - completed
** ohs/hrpu, lunges and farmers walk
next time try 25 dubz and 12 clusters
or
30 dubz and 10 clusters at 115#

4 rds: 50' lunge 95#, 50' farmer's walk 95# ea

12/31/15, cfrv, 1530 - not for time, with a partner
with Jude Chabot

27-21-5-9: ohs 95, hr push-up

12/31/15, cfrv, 1530 - 7:29
with jude chabot

Run 30 Min

12/30/15, American River Bike Trail, 1200 - 16 min out, 14 min back. 3.46 miles
rest recovery day - about 70% effort

21-15-9: 100 du, frt sqt 115, psh prs 115

122/28/15, CF Santa Ynez Valley, 0830 - 14:49?
* 5 rounds of 10 cal sprint on assualt bike with 1 min rest

15-12-9-6-3: brp bj 24", pwr cln 115#

12/27/2015, CF Ohana, 0930 - 7:50

Spartan Wod at Anywhere

WORKOUT OF THE DAY

50:00 time cap:
1 mile run
10 shoulder to overhead (135/95)
20 burpees
2 rounds:
800 meter run
10 back squats (135/95)
20 toes to bar
3 rounds:
400 meter run
10 floor press (135/95)
20 pullups
4 rounds:
200 meter run
10 deadlift (135/95)
20 wall balls

12/23/15, cfaw, 1630 - 46:31

Forever Fran

*12/21/15, cf anywhere, 1830 - 75
15, 15, 15, 1-3-3-2-1-1-1-1-1-1, 8-7
this is the way to do it, unbroken, sprint out of the gate, treat it like a 4 min sprint no pacing
*barbell class

11/16/15, cfrv, 1200 - 69
broke first round at 10, 5 then pu's at 7,8.
2nd round broke thrusters at 8,7 then pu's at 8, 3, 2, 2 or so.
finished on 3rd round of thrusters to 9 reps.
next time, don't break first round, when fresh don't stop because that first 90 sec is critical to get the most possible!!

break sets into 2/3 on thrusters - 10,5

02/03/14, CFRV, 1500 - (70)

03/2013 - (76)

Back Squat 5-3-1-1-1-1

12/15/15, CF Anywhere, 1200 - 325
135x5, 185x5, 225x5, 255x3, 285x1, 315x1, 345xm, 325x1


04/11/15, CFRV, 1200 -

255x5

285x3

305x1

315x1

225x5

225x5

right it band too tight

Row 500m

Row 500m

12/15/15, CF Anywhere - 1:28.2

08/18/09, CFES, 0600 - 1:28.2

CF Open 13.4, Amrap in 7: 3,6,9... C&J 135, T2B

CrossFit Open 13.4

12/14/15, CF anywhere, 1200 - 76
3,3,6,6,9,9,12,12,15,1

11/12/15, cfrv, 1200 - 81
3,3,6,6,9,9,12,12,15,6

01/15/15, cfrv, 1900 - 73
3,3,6,6,9,9,12,12,13

01/30/14, CFRV, 1700 - 75 (13% off PR)
3,3,6,6,9,9,12,12,15 - 75

02/13, CFRV, - 86

30 Burpees for time

**12/12/15, CF Sweat Shop, 1000 - 2:40

amrap 7: 12 db lunge 70, 9 t2b, 6 pwr cln 135#

*12/12/15, CrossFit Sweat shop, 1000 - 3+12

amrap 10: 6 BB Lunge 165, 9 BJ 24", 12 DB Sntch 70

amrap 10
6 barbell lunge 165#
9 Bj 24"
12 DB Sntch 70#

12/12/15, CF Sweat Shop, 1000 - 4 rounds (108 reps)

3 rds: 10 C&J, 50 wall-ball 20#

WEDNESDAY 151202

3 rounds for time of:
135-lb. clean and jerks, 10 reps
50 wall-ball shots, 20-lb. ball

12/8/15, cfrv, 1200 - 13:37
felt good

Death by Power Clean and Jerk

**12/6/15, cfrv, 1400 - 7+7 @ 135#
6 tng, 7, +7/8
*Linda
**Death by power snatch
next time, same weight, see if can get to 10.

Death by Power Snatch

*12/6/15, cfrv, 1400 - 8+7 @ 115#
7 tng, 8, +7/9
*Linda
next time, same weight, see if can get to 10.

Run 35 min, e5o5m 15 burpees

THURSDAY 151126

Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees

12/1/15, secrete ravine trail, 1700 - 3.68 miles
 autopuase was on. - turn this off! :-)