Deadlifts

Deadlift 5-5-5

245-275-300 (PR)

First two sets were regular grip, last set was mixed grip. The last two on the 300# attempt were ugly, but got um up!

WOD

AMRAP in 15 min

5 DL at 225#

10 Burpees

200m Run

7 Rounds + 5 DL + 10 Burpees + 100m Run

Catch Up

Yesterday

The WOD was max Clean and Jerk. I had some major flexibility issues and just worked on the jerk. I got 170.

Today

"Tabata This"

Tabata Pullups, pushups, situps, squats

9-8-12-14 Total of 43

Station WOD

Yesterday

Deadlift

5-5-5

215-235-245

For Time

Double Unders 32-16-8-4

Burpees 16-8-4-2

3:05

Some Tabata

Tabata Pushups

22-17-11-8-7-7-7-7

Tabata Situps

12-13-12-10-10-10-10-11

Tuesday and Wednesday

Tuesday

Clean Pulls

2-2-2-2-2

155-155-185-185-195

The Rx'd WOD was Power Cleans but my left hand was giving me trouble.

Worked on Muscle Ups

-Strict with full locked out Max was 3

-L-sit muscle ups max was 2/3 (l sit form was a little sketchy)

Wednesday

Beach WOD with a friend who is preparing for BUDS.

Basically a lot of pushups, situps, squats, russian twists, overhead walking lunges with paddle for about an hour. We did this in the pouring rain with long pants, boots, and long sleeve t-shirts. We will be going for a run this evening. Will post time/distance.

Station WODs

Yesterday

For Time:

10 Rounds of "Cindy" 

10:05

Today

8 Big Laps around the Station

Time 30:29

3:52

4:00

3:59

3:56

3:48

3:42

3:36

3:32

"Rihannon"

Worked on HSPU (approx 15 reps)

AMRAP in 10 Min

Double Unders

378

I thought I would be able to get more. Next time I'll shoot for 450.

Deadlift and OHS

Deadlift

5-5-5

215-235-245

Four Rounds for Time

Run around station (350m)

25 OHS at 55#

Time 10:20

Yesterday

Find 1 RM Push Press

155#

2 Rounds of 

800m Run

30 KTE

Time 9:33 (Knees to triceps, my reps were not up to par)

Central Coast Affiliate Challenge

Setting up for some push jerks in the 

AMRAP WOD

WOD #1 

"The Pull"

400m Row

30 SDHP at 95#

25 Pullups

Time 4:01

WOD #2

"Unbreakable"

AMRAP in 15 Min

7 Unbroken Shoulder to Overhead

25 Unbroken Double Unders 

(Start at zero if you miss a rep)

11.5 Rounds

WOD #3

"Mile Plus"

4 Rounds for Time

400m Run

15 Squat Clean Thrusters at 95#

15 Burpees with 1' Target

Rest 2 minutes

Time ????? (If anyone knows please let me know)

What a fun and exciting day at CFV! Thank you everyone who coached, judged, worked out, cooked, drank, etc! I look forward to our next meeting.