Tuesday, December 30, 2008

CFSB week 6 rotation 2-Deads




Then at Cfit Plano:

7 clean and jerks @111
21 pullups
5 c&j @121
15 pullups
3 c&j @131
9 pullups

Increase c&j weight every round.


Interesting. Was wiped out. High points, front squat portion was strong.
Weak points. Pull ups, not fast enough. Should have been more like a Fran time. Much more. Jerk: weak. Need more overhead work. It was falling behind when it shouldn't have. Not getting under the bar fast enough, the lockout was starting to be a problem.

Monday, December 29, 2008

CFSB Week 6 Rotation 2--heavy squats

Back squat day week 6

w/u then

1x215 (pr) and called it quits. I felt strong, just don't like pushing near the top end due to my home setup . . . I think I have the 225 for sure and maybe a little more.

Good stuff.

15lbs over my goal weight on this for the year.

Saturday, December 27, 2008

CFSB Shoulder Press and Metcon Week 5 rotation 2

Shoulders and grip . . .

Shoulder Press


then 12-9-6 @70lbs

20 or so minutes later

10 minutes AMRAP

5 thrusters
7 hpc
10 sdhp all at 65lbs

6 rounds plus a couple odd thrusters . . . .

Have I mentioned lately how I hate sdhp, and how much more I hate them with a bar, and not a kettlebell?

This was odd. I got the first round and just wanted to give up. Everything I've touched this week has like extra gravity. So after the first set of thrusters and all, I set the bar down to shake out the arms and just looked at the bar for way too long. Got disgusted with myself and threw myself back into it. Happy with the 6 rounds. Don't think I would have kept that up for a whole 20 minutes, as the grip was going going gone by the time I was done. But I would have skanked out 3 more rounds probably. So now I have to get 7-8 rounds next time. ;-)

Friday, December 26, 2008

CFSB Week 5 Rotation 2, Front Squat/High rep back squat day

Not a great day, but done, at least

FS, after warmup


I got all 5 at 175 . . . just not in a row. My head wasn't in it, so I set it down at 3, then picked it back up for the last 2. It was very heavy from the get go today.

Back squats, same no game problem, got er done, but it was ugly, slow and gutless

20 reps @150lbs

Then 5rft
5 dl @ 155
10 burpees


Less weight and slower than at the games. Just not a good day. But it's done and I got something on the boards today.

Wednesday, December 24, 2008

Christmas eve wod . . .

Did a little something Davy's friend Miles (Skinny) over at Crossfit West Sussex dreamed up:

10 rft
5 pullups
10 thrusters 45lb bar
15 kb swings. I think the big boys did 20-24k, I did 16kg (or about, 35lbs)

That was just wrong.


Lordy I'm a slug. I am not going anywhere near Eva until I get this sluggishness figured out. I had a little bit of setup trouble, the lawn is wet so i didn't want to bring the bar out back by the pullup bar, so I ran (uh, sort of) between the garage and the backyard. That counted for some time, but if anyone tries this, uh, it's like 3 rounds of "okay, not too bad, hard, but okay" three to four rounds of "good lord, will this end?" and 3 rounds of "ahh puuuuukie go away!! aggghhgg!!" Then cash out was laying on the ground for breath . . . amrap breaths in 30 seconds . . . . .

Davy and Miles did this under 20. Well under. With more weight. Ugh. Today, I'm the bug.

Thing is, I'm STILL feeling the after affects of the thruster fiasco from last week. My quads were burning from about the 3rd thruster and man was hip pop non existent. I just couldn't get aggressive on a lot of it. There were high points: pullups were unbroken, and I was trying and getting 2-3 ctb each round. Thrusters were unbroken and I didn't hit my chin repeatedly like I did on the 500.

Anyway, tomorrow is rest day and Christmas.

Merry Christmas to everyone!!

Monday, December 22, 2008

CFSB rotation 2-heavy Squats

After the thruster fiasco on Saturday, had to try and get back into it.

So, warmup for back squats

3x160 . . . not bad but a little hinky
Setup for 3x180 . . .
Get one but man was it ugly. Knees coming forward, back feeling sore.
Think maybe it’s my setup, so take a minute try again, no go. My hamstrings are still sore and tight and I can’t keep things together. So that was that.

Then figuring that I needed to get some actual movement in, did 3 rounds of cindy, more as an exercise in rom than for any training effect.

Completely lackluster effort. Tomorrow is another day.

Wednesday, December 17, 2008

Tuesday, December 16, 2008

Squats and Grace CFSB

Lordy, finally back.

Came down with some crud that just wiped me out for a week. Finally felt like my old self yesterday so gave it a day.

Heavy Squats, just to get back into it


All for good depth.

Then 20 minutes later, Grace, @105, power cleans, anyway overhead


I think I could pick up a lot more time, but wasn’t rushing it (like the one previously). And I’m still coughing up now a half hour later . . .

Ten pounds = two minutes . . . so a rx’d would be oh, what 6 more minutes? wink

Here’s the previous Graces

11/6/08, power cleans, 3:12
2/3/2008, power cleans, 75lbs, 3:59
11/17/2007, 60lbs @ 5:28
9/23/07, 65lbs, 11:09
6/27/07 at 67lbs 9:33

Friday, December 12, 2008

Practice Scaling

GD isn't up this morning and the natives are restless for their scaling.

here's the wod


box jumps 24" 50 reps
21 x 185lb deadlifts
30 pullups

(girls 155 deads)

I bet pack scales out at

35 box jumps
155 deads (girls 135)
35 pulls


25 box jumps
115 deads girls 95
25 jumping/assisted pullups


15 jumps
95/45 deads
15 jumping or assisted pullups

Update: GD's Scaling
Pushed the wrong button last night.

Big Dawgs
as Rx’d

Three rounds for time of:
20” Box jump, 50 reps
135 pound Deadlift, 21 reps
30 Pull-ups

Three rounds for time of:
15-20” Box jump, 25 reps
45-65 pound Deadlift, 15 reps
15 Pull-ups (Jumping or assisted okay)

Three rounds for time of:
12-15” Box jump, 25 reps
15-25 pound Deadlift, 15 reps
15 Pull-ups (Jumping or assisted okay)

So, Close on buttercups, puppies, not close on pack, and my weights were wrong. ;-) good exercise though.

Saturday, December 6, 2008

CFSB Front Squat, Week Four Rotation 2

Front squat

5x130, 5x150, 5x 170(pr)

Back Squat 150 x 15 (pr)

CFSB Shoulder Press

I did last week’s progression and it was worse


5x110 f (2) last week I got 4 so bagged that.

Then 5 rft

10 lunges 35lbs held goblet style
15 swings

5:38 and I thought I was flying . . . Dang Kempie . .

I’m always worried about cracking my knees so the last two inches takes forever as I glide into place . . .