Fran
21/15/9
95 lb Thruster
Pull Up
Result
2:49
Notes: PR! Felt good. Tried to videotape but camera operator messed up. Oh well, next time.
Friday, May 28, 2010
Wednesday 5/26/2010
A1. Bench Press 1,1,1,1,1 (10 sec)
A2. Chin Up COVP 10 X5 high speed (5 min)
B. AMRAP Burpee in 20 sec X3 (40 sec)
C. Run @ 90% 20 sec then 50% 40 sec X6
Result
A1. 225/235/245/255/255
A2. As Rx'd
B. 10/9/10
C. As Rx'd
A2. Chin Up COVP 10 X5 high speed (5 min)
B. AMRAP Burpee in 20 sec X3 (40 sec)
C. Run @ 90% 20 sec then 50% 40 sec X6
Result
A1. 225/235/245/255/255
A2. As Rx'd
B. 10/9/10
C. As Rx'd
Tuesday 5/25/2010
DL 235 lb 6 set of 2 (45 sec)
+
95 lb Thruster 15 rep X3 (1 min)
+
5 min muscle up practice
+
3 set of 10 T2B
Results
As Rxd.
Notes
Felt good.
+
95 lb Thruster 15 rep X3 (1 min)
+
5 min muscle up practice
+
3 set of 10 T2B
Results
As Rxd.
Notes
Felt good.
Monday 5/23/2010
A. 20 unbroken chin ups X5 (2min)
B. Front Squat 3,2,1 (5 min)
Result
A. As Rxd
B. 245/275/295
B. Front Squat 3,2,1 (5 min)
Result
A. As Rxd
B. 245/275/295
Thursday, May 20, 2010
Thursday 5/20/2010
20 Shoulders to Overhead 185#
40 Burpees for time
Result:
4:37
See Video on Youtube Channel or follow this link:
www.youtube.com/watch?v=FtzwIMdXdGM
Notes:
Need to get a lot stonger on overhead stuff. Burpees weren't too bad. (Jason Kalipa got ~2:55. Can't expect to be at his level but it'd be nice to be a little closer.)
40 Burpees for time
Result:
4:37
See Video on Youtube Channel or follow this link:
www.youtube.com/watch?v=FtzwIMdXdGM
Notes:
Need to get a lot stonger on overhead stuff. Burpees weren't too bad. (Jason Kalipa got ~2:55. Can't expect to be at his level but it'd be nice to be a little closer.)
Wednesday 5/20/2010
Part 1
Power Clean X6/Push Jerk X4/Thruster X2 (115#)
Run 400 M
Rest 3 min X3
Part 2
Bench Press Close Grip (16 in) 1,1,1,1,1
30 Unbroken Chin ups X5
Resutls
205/225/235/245(f)/235
Unbroken X5
Notes: Need to work on PC, form felt off. Bench press and Pull ups were very hard.
Power Clean X6/Push Jerk X4/Thruster X2 (115#)
Run 400 M
Rest 3 min X3
Part 2
Bench Press Close Grip (16 in) 1,1,1,1,1
30 Unbroken Chin ups X5
Resutls
205/225/235/245(f)/235
Unbroken X5
Notes: Need to work on PC, form felt off. Bench press and Pull ups were very hard.
Sunday, May 16, 2010
Sunday 5/16/2010
A1: OHS 3/3/2/2/1/1 (4 min)
A2: Mixed Grip Chin up X6 (4 min)
15 unbroken 25 lbs dumbell thruster
15 pull up
(3 min) X3
Results:
A1: 165/175/185/195/205/205
A2: 30/50/60/60/70/70
As Rx'd
A2: Mixed Grip Chin up X6 (4 min)
15 unbroken 25 lbs dumbell thruster
15 pull up
(3 min) X3
Results:
A1: 165/175/185/195/205/205
A2: 30/50/60/60/70/70
As Rx'd
Friday 5/14/2010
A1: Hang Squat Clean 3/2/1/3/2/1 (10)
A2: HSPU AMRAP X6 (180)
B: Front Squat 3 X3 (120)
C1: Depth Push up (8 inches) AMRAP (-3) (10)
C2: 15 Unbroken K2E X3
Results:
A1: 185/205/225/205/225/235
A2: 15/14/10/11/9/10
B: 245/255/265
C1: 15/11/10
C2: As Rx'd
A2: HSPU AMRAP X6 (180)
B: Front Squat 3 X3 (120)
C1: Depth Push up (8 inches) AMRAP (-3) (10)
C2: 15 Unbroken K2E X3
Results:
A1: 185/205/225/205/225/235
A2: 15/14/10/11/9/10
B: 245/255/265
C1: 15/11/10
C2: As Rx'd
Thursday, May 13, 2010
Thursday 5/13/2010
A1: Hang Squat Clean 3,2,1,3,2,1 (10 sec)
A2: HSPU AMRAP (180 sec)
B: Front Squat: 3 X 3 (120 sec)
C1: Depth Push Up (8 inches) AMRAP (-3) (10 sec)
C2: 15 unbroken K2E (60 sec)
Results:
A1: 185/205/225/205/225/235
A2: 15/14/10/11/9/10
B: 245/255/265
C1: 15/11/10
C2: As Rx'd
A2: HSPU AMRAP (180 sec)
B: Front Squat: 3 X 3 (120 sec)
C1: Depth Push Up (8 inches) AMRAP (-3) (10 sec)
C2: 15 unbroken K2E (60 sec)
Results:
A1: 185/205/225/205/225/235
A2: 15/14/10/11/9/10
B: 245/255/265
C1: 15/11/10
C2: As Rx'd
Saturday, May 8, 2010
Saturday 5/8/2010
As many sets in 5 min:
Power Clean X 1 - 175 lbs
Split Jerk X 3 - 175 lbs
As many reps in 4 min:
Alternating Pistols
As many rounds in 3 min:
5 burpee
5 chin up
Results:
9 sets/70 reps/6 rounds
Power Clean X 1 - 175 lbs
Split Jerk X 3 - 175 lbs
As many reps in 4 min:
Alternating Pistols
As many rounds in 3 min:
5 burpee
5 chin up
Results:
9 sets/70 reps/6 rounds
Thursday 5/6/2010
A1. Back Squat - 1,1,1 (3 min)
A2. 15 unbroken chin ups (3 min)
Results:
A1. 315/345/365
A2. as Rx'd
Notes:
Squat felt good. Could have gone a little heavier. Next time.
A2. 15 unbroken chin ups (3 min)
Results:
A1. 315/345/365
A2. as Rx'd
Notes:
Squat felt good. Could have gone a little heavier. Next time.
Tuesday, May 4, 2010
Tuesday 5/4/2010
5 sets for times:
10 OHS 135 lbs
15 Knees to Elbows
30 Double Unders
(rest 3 min)
Results:
2:20/2:00/2:06/2:01/1:45
Notes: Should have gone harder in the begining. OHS felt easy so happy about that.
10 OHS 135 lbs
15 Knees to Elbows
30 Double Unders
(rest 3 min)
Results:
2:20/2:00/2:06/2:01/1:45
Notes: Should have gone harder in the begining. OHS felt easy so happy about that.
Monday 5/3/2010
For Time:
1 rep 155 lb Clean and Jerk
1 round Cindy
2 rep 155 lb Clean and Jerk
1 round Cindy
3 rep 155 lb Clean and Jerk
1 round Cindy
...
10 rep 155 lb Clean and Jerk
1 round Cindy
Result:
22:21
Notes: This is top 10 toughest WODS for me. Very hard. Need to get a lot faster. This requires more "go", the strength is there.
1 rep 155 lb Clean and Jerk
1 round Cindy
2 rep 155 lb Clean and Jerk
1 round Cindy
3 rep 155 lb Clean and Jerk
1 round Cindy
...
10 rep 155 lb Clean and Jerk
1 round Cindy
Result:
22:21
Notes: This is top 10 toughest WODS for me. Very hard. Need to get a lot faster. This requires more "go", the strength is there.
Monday, May 3, 2010
Sunday 5/2/2010
Run 1400 M
Results:
5:09
Notes: This was an event from the 2010 Mountain Regionals. First place was 4:09. Need to run faster.
Results:
5:09
Notes: This was an event from the 2010 Mountain Regionals. First place was 4:09. Need to run faster.
Subscribe to:
Posts (Atom)
