January 2012
12 posts
5 tags
CFSB Day 168
Started with some DROMs and jumping jacks this morning. Then a warmup of 3 rounds of :30 hollow hold, :30 handstand hold (from wall walk-up). Then to the bar: Floor Press: 3 x 185lb 3 x 205lb 3 x 225lb 3 x 245lb 3 x 255lb *FAIL* Just didn’t have it on the last set. Probably should have tried it again after a bit of rest. WOD: 15 KB Swings (24kg) 15 Box Jumps (24”) AMRAP...
Jan 31st
1 note
3 tags
CFSB Day 167
Got in a little bit early so I hit the erg warmup: start rowing at 3:00/500m pace; at 300m increase the intensity to 2:50/500m pace; at 600m go to 2:40/500m pace until 900m; until I hit 2:20 and the whistle blew. Then some DROMs, PVC dislocates, and a whole mess of barbell warmups for the snatch. WOD: 40 Burpees 20 Power Snatches (95lb) 20 Pullups 20 Burpees 10 Power Snatches (95lb) 10...
Jan 30th
3 tags
Density Training: Pushups
Getting back on track with improving my pushups. Goal is to get 80 in a row: 13 x 12 reps (+4) Total of 160 pushups in 13 minutes. Started splitting em up into 6/6 after the 7th set. Not too bad.
Jan 29th
1 note
6 tags
CFSB Day 166
Just me and coach Nick at the 6am today. We scrappd the standardized warmups in favor of Nick’s erg warmup: start rowing at 3:00/500m pace; at 300m increase the intensity to 2:50/500m pace; at 600m go to 2:40/500m pace until 900m; and so on and so forth until you get to 2:00/500m pace. The first few 300s felt excruciatingly slow, but they were great for getting really detailed feedback on my...
Jan 27th
5 tags
CFSB Day 165
Good morning with the 6am crew today. Started with DROMS and warmup 2: 5 Muscle Up transitions (low rings) 10 GHD Situps 10 GHD Hip Extensions 10 One Legged Squats (alternating legs) Repeat 3x. Got everything but the last set of OLS. Squats: 5 x 200lb 5 x 235lb 9 x 265lb* Since I hit all my reps for the last 3 weeks, I upped my estimated max 10lb to 345 and recalculated my work sets...
Jan 25th
6 tags
CFSB Day 164
Quick DROMS and right into warmup 1 today: 15 sec L-sit (rings) 10 Muscle Snatch to OHS (2 sec pause at bottom, 45lb) 10 Games-standard Pushups 5 Strict pullups to 10 Kipping pullups Repeat 3x (ran out of time on the OHS in round 3) Deadlift: 5 x 315lb 3 x 360lb 3 x 1 x 400lb We did three singles for our heaviest set in lieu of the rep-out. Everything felt good today. WOD: 50 Double...
Jan 21st
12 notes
6 tags
CFSB Day 163
Squat day, baby! Started with some light foam rolling and then right into warmup 2: 5 Muscle Up transitions (low rings) 10 GHD Situps 10 GHD Hip Extensions 10 One Legged Squats (alternating legs) Repeat 3x. Squats: 5 x 225lb 3 x 255lb 7 x 285lb* Last set was a rep-out. I gave up on the prescribed warmup sets (too much math) and just did 2 sets with the empty bar, then 135, and 185. Nice...
Jan 19th
6 tags
CFSB Day 162
Got in a few minutes early so I rowed an easy 3 minutes (20 s/m) then did a little foam rolling. Once class started, I got sent back to the rower for another 3 min, but pushed it to 30 s/m for the last minute. Then we did some PVC drills to warm up the OHS. THEN, warmup 1: 15 sec L-sit (rings) 10 Games-standard Pushups 5 Strict pullups to 10 Kipping pullups Repeat 3x. Overhead...
Jan 16th
24 notes
6 tags
CFSB Day 161
Hit my first deadlift exposure for this Wender cycle. Competition warmup 2 for the first time: 5 Muscle Up transitions (low rings) 10 GHD Situps 10 GHD Hip Extensions 10 One Legged Squats (alternating legs) Repeat 3x. Got everything but the last set of OLS. Deadlift: 5 x 135lb 5 x 225lb 3 x 275lb 5 x 295lb 5 x 335lb 3 x 380lb We’re not doing rep-outs on deadlifts for this...
Jan 15th
20 notes
6 tags
CFSB Day 160
New warmups, y’all! These even have modifications geared toward more competitive athletes. Warmup 1 for the first time: 15 sec L-sit (rings) 10 Muscle Snatch to OHS (2 sec pause at bottom) with PVC 10 Games-standard Pushups 5 Strict pullups to 10 Toes-to-bar Repeat 3x 2x. Started late and ran out of time. Not sure about going right from those TTB to the L-sits - might make more sense to...
Jan 12th
14 notes
4 tags
CFSB Day 159
Back from a few days of snowboarding at Mt. Tremblant in Canada and feeling good despite beer consumption and shitty diet (poutine). Cindy/Mary came up today and the coaches suggested the competition kids do Mary, so I did just that. DIY warmup of some easy rowing, DROMS, and then right to work: Mary: 5 Handstand Pushups 10 One-Legged Squats (alternating) 15 Pullups AMRAP 20 min. Score: 8 +...
Jan 8th
10 notes
6 tags
CFSB Day 158
Today was the first day of the new Wendler 5/3/1 squat cycle, which is exciting. Started with warmup 1: 20 Hollow rocks 15 Squats 10 Pushups 10 Strict pullups Repeat 3x Squats: 5 x 120lb 5 x 155lb 3 x 185lb 5 x 195lb 5 x 225lb 10 x 255lb* First three sets were warmup sets. All numbers were calculated using a handy 5/3/1 iphone app and based off of a 335lb 1RM (which is the heaviest...
Jan 3rd
13 notes