CFSBR3 Shoulder Press day

Shoulder Press:

3x5
60/80/100(f)

Weird fail . . . hit the garage door 2x so stopped rested reset then hit 4x. Weird.

10-7-4 @ 75

then

3 rft

10 snatch grip deadlift 125lbs
10 pushups

3:51

The wod as rx'd is 5 rounds, 15 reps, at 145lbs. I didn't know where the suck would be for someone of, ahem, less than big dog status. Next time I'll do the full five rounds. still 10 and 10. This was a good one and nothing was broken which means I scaled a little low. However, the grip was a goin' fast fast fast.

Such a big mistake he will feel really bad about . . .

all the money he got.

http://news.yahoo.com/s/ap/20090130/ap_en_ot/people_springsteen

Poor Bruce. You all worried about the workin' man? How about selling them CD's online for half of the normal price. Lord knows it will be about twice what the songs are worth. Talk about dining on your reputation.

CFSBR3 Front squat high rep squat day

Front Squat 5x3

95-115-135-155-175

High Rep back squat

155x10

Vid:



And:

Isabel

Snatch @135 30 reps

Went with 65lbs because we were doing full ohs (troy prefers the full, so no power snatch which would have been faster)

Lots of practice.

10:25

Blew quite a few reps so there were lots of do-overs. I probably picked the weight up 40-45 times.

Biggest issue was realizing how little attention I've paid to OHS of late and how that was a lot of the problem.

I wonder if there's a way to integrate some of the minor? lifts into the cfsb program. They're not minor, but thrusters, ohs, etc. JDG does it, so I wonder . . .

to helen back

just an awful workout

helen, blah blah couldn't hang, had to drop the weight I had already done, pick up pansy kettlebell and still lost to the nugs.

I just lost it. Or something. I'm having a hard time holding a wod together. I very nearly just set the kettlebell down and walked out. I even took a week off but something's wrong and I can't tell what.
c
Now my back hurts from teh deads I did after because I wanted to do something and succeed and even that went all to crap because I was probably liftign with crappy form. But hey, that's how I roll, crappy and weak. It's been hours and it's still ticking me off.

CFSBR3W1--Deads

AM Deads

3x3

145/165/185 Felt good. No high rep, ran out of time. Tonight after metcon.

PM-Elizabeth

Elizabeth

21-15-9

Full cleans, ring dips 88lbs 11:45 . . . just missed beating my nemesis :-)

Last time: 15:58 on 10/28/08. I'll take it. ;-)

CFSBR3W1

Resetting the CFSB. Took a week off of serious training. Played around, did some power cleans and got a pr of 155. Mostly did nothing because I had NO desire to do ANYTHING. Happens once in a while.

Anyway, AM workout:

5x3 Heavy Squats

105/125/145/165/185

Everything went up fine. But . . . 165 and 185 felt weird. So I don't know if it was light weight let me get away with crappy technique on the first three sets, or what. I may film and see what is going on because I have a 5 rep max at 195 so the weight shouldn't be a problem. In fact, this is a reset because of the crap training I had the last couple of weeks of Dec., and the crap training I've been doing the last couple of weeks. And point of fact, it went up fine not an issue, just something about the back and hips didn't seem to go as well as it should have. Time for film!

Overhead Lunges and Burpees

5rft

OH Lunges w/45lb bar

21 burpees

This time:

2:35/stopped stop watch/3:18/3:41/3:37

I'll assume that my second round was equal to my slowest round.

so that would be 13:14 + 3:41 or 16:55 or about two minutes improvement. I like that. More weight, faster time.

Previously:

5 rft

Overhead lunges, 50ft, 45lb bar (2 x 20lb dumbells)
21 burpees

18:45 = 2:46/3:53/4:24/4:05/3:37

And last time was with dumbbells so that would be slightly harder on the oh part?

Crap Parenting: the Puppet Show AND Spinal Tap version

Building a puppet theatre using a cardboard box for the daughter. I say: "we need to attach this part here, to this front stage part".

She says . . . and this nearly made me weep tears of joy:

"Let's use duct tape!"

Like I said, I could have cried on the spot.

SAMBAS!!!

Got the new shoes!!

Dang.

God Speed Number 6 Be seeing you.

Please say "Hi" to "KHAAAAAN!!!"

CFSBR3--Deadlifts week 2

Hard Day.

AM-Second week Third rotation.

Deadlifts:

3x5
150/180/200

21-15-9 @ 145lbs

PM-Kettlebell wod at Cfit Plano

4 rounds
20 swings to goblet squat
100 meter lunge
20 kb snatch

26 minutes @ 16kg

CFSBR3-Front Squats

An Okay day . . . not great.

Front Squats

5x3

110/130/150/170/190x2 (f)

But, Heavy Squats 15x155 (pr)

Then a short hard metcon . . . so I picked that mainpage pullup monstrosity from a couple days ago. What a cluster fark that turned out to be.

I knew that 10 rounds at pack just wasn't in the cards, so I did a mod:

5 rounds

1 weighted pullup @ 25lbs
3 dead hang pullups
5 kipping

I broke that more than I did my mother's heart . . . barely . . .

11:48

My pullups seem to have gone seriously downhill . . . not that they had ever gone all that far up hill . . . .

CFSBR3 Shoulder Press

Did shoulder press today (switched with the fs/hrep backsquats, that'll be tomorrow am)

3x5

60-80-100lbs

10-7-4 @ 75

Then Bingo from the mainsite had posted this:

WOD
7 RFT
3 Power Clean 125# (working up to BW)
4 Burpees

This looked really good, because I figured that there was no reason I should have to break the sets (at that weight) so I did the same thing.

3 power cleans @125
4 Burpees

4:59

That said, and done, I need to work on my cleans . . . and this that and the other thing . . .

CFSBR3--week one-heavy metcon

Wanted a short heavy metcon.

Davie sent me a list of them.

Did this: (and it took care of some of my left over handstand pushups . . . )

3 rft
7 hspu
7 thrusters @ 105 (used 95)
7 hpc @ 105 (used 95)

Now, why I decided to do an over head workout when I did like 30 make up hspu subs yesterday, I do not know. I am good at bestupiding myself . . .
Thrusters unbroken till the last round. Just like my character . . . .

Anyway: 7:30

Most of the time was spent getting/staying upside down. I would imagine this is a sub three for someone with that . . um, oh yeah strength thing.

This was a good one. You could do lots of varations. Like heavier. Maybe do pullups instead of hspus?

Great jobs to have!

If you already have them!!

Whooohooo!!

I know business/employment writers need to write something, but some of these things are heeelarious:

http://hotjobs.yahoo.com/career-articles-6_jobs_that_thrive_when_the_economy_falters-619

Hopefully, in the 7 years before this recession, you: went to college, went to law school, and then whammo!! Yay!! Recession!!!

Again, another one: budget analysts: 6-9 years experience . . . Cool! That new chick over in marketing who didn't want to go out with you? She better know who's the man NOW!! The other thing is that "median" salary is weird . . . 55k ain't no chump change, but that's the MIDDLE value. It says nothing about salaries at the top, and nothing about the ones at the bottom. Do they spike up on the "mo money" scale? I mean, you could have 49 at 25k 49 at 56k and those two in the middle at 55 and whoohoo! Median! You're so important you'll never get a raise!!

CFSB-R3

[quote author="bingo" date="1231319891"]So wait...if I show up in Ramona you'll feed me?[/quote]

I still think they gypped Metric by not making him eat before his workouts . . .

Anyway . . .

AM

3x3 Deadlifts

150/180/200

20x145lb deads

PM

Lot of skill work

5x100 meter dash @ 70% effort

5x5 box jumps 20"/24"/24" + one 20k bumper/24"+2 bumpers/24"+3 bumpers

Then a guy at the gym wanted to do 30 muscleups for time, so I joined in.

He did 30 muscle ups.

I did muscleups in singles (about 3-4 when it was getting to long between them and I was missing too many) until I had to go to jumping . . . which then basically turned into jumping ring dips . . . then jumping struggle ups . . . 7 something . . .

Murph Suffer on Saturday

Crossfit Plano, Suffer on Saturday

"Murph"

Chose to do the half

800 meter run
50 pullups
100 pushups
150 squats
800 meter run

23-24 something . . . forgot to write it down . . .

Will attend to shoulder press later . . . that should be fun . . .

And something going on . . . check out last half murph . . . that's like a five minute difference, and it's not in the good direction.

Ugh. Note to self . . . no cheese fries the night before. Ugh. I'm a fat bar steward.

CFSB Week 6 rotation 2 Front Squats

Front Squats 5x3
105/125/145/165/185(pr)

Back Squats 12x155(pr)

Power Clean 145(pr) . . . needed to pick it up and it was on the floor . . so figured I'd try it . . . it popped right up.


Met Con

1/2 Angie 12:19

Pullups are the bane of my existence. And compared to last time, this was a 2 minute plus bust. Ugh.

4:49/3:13/3:08/1:07