Thursday, June 25, 2009

Split Jerk


Max Split Jerk

Sunday, June 14, 2009

CFV Affiliate Cup Qualifiers Day 2

WOD #3

Five rounds for time:
15 Wallballs
15 SDHP 75#
15 Burpees


This WOD was no joke!

Saturday, June 13, 2009

CFV Affiliate Cup Qualifiers

WOD #1

225 Run
15 Front Squats at 135#
10 Shoulder to Overhead 135#
225 Run


WOD #2

AMRAP in 9 minutes:
3 Power Cleans 155#
6 Box Jumps 24"
9 Pullups

6 Rounds + 2 

Power cleans got heavy very fast. I had approx 10 missed reps. Box jumps were easy. Pullups were unbroken every round (pretty happy about that). 

Spent $5 on Ice today at Mandel's Liquor. One 10lb block ice and one 7lb cubed ice and a lot of cold water. Spent about 20 minutes suffering in the water. Let's hope it pays off tomorrow!

Monday, June 8, 2009

Pullups, Double Unders, and Overhead Lunges


4 Rounds for Time
10 C2B Pullups
20 Double Unders
100ft Overhead DB Lunge 35#

Time 9:18

Overhead lunges were the limiting factor. DUs were pretty good. Pullups were ok, not great. Starting to get back on track:)

Station WODS


Back Squat

Could have done a lot more, but metal plates makes things sketchy on a concrete floor.


5 Rounds for Time

Run around the block at the station (350m)
20 Burpees

Time 14:46

Then, worked on stretching for about 15 minutes. Thanks to Kelly for exposing areas of inflexibility that I never knew I had. 

Thursday, June 4, 2009

Catching Up Part 2

Last Saturday
"Nasty Girls"
11:05 Rxd

"Two Minute Defense"
5 Rounds of
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200ft Sprint
2 Minute rest and repeat.

Time 11:?? with 95#.