Danial is Back!

Strength:

Back Squat 3x5

Danial and Jared - 275# (warm-up),315#, 325#, 325#

OH Press 5,5,3,3,3,1,1,1

Danial - 95#, 135#, 145#, 150#, 155#, 160#, 170#, 175#(0), 175#, 180#(0)
Jared - 95#, 135#, 145#, 150#, 155#, 160#, 170#, 175#, 180#(0), 180# (new PR by 10#!!!!)

-then-

AMRAP in 20min:
5 Chest-to-Bar Pull-ups
10 Strict Ring Dips
15 OH Squat (95#)

Jared - 11 + 5 + 10
Danial - 10

Linda!

"Linda" aka "3 Bars of Death"

Weight used: 255# for Deadlift, 170# for Bench, and 135# for Squat Clean

Jared - 17:45

FRANTASTIC THURSDAY!

Warm-up:

Back Squat 1x5 @ 225#, 1x5 @ 275#, 1x5 @ 315#

-then-

"Fran"
Jared - 2:18

Filthy Fifty Yuck!

Filthy Fifty

For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.

Jared - 17:44 (got to the burpees in about 13:50 they sucked bad..went unbroken on first 4 exercises)

Then Row: 10 rounds (300 meters on 1:50 interval) row for 1 minute rest for :50

*Didn't have time for this due to afternoon class. Will make up on Thursday after Fran.

Benchmark Week!

Mobility Stretch for 1 hour (if you know the mobility wod perform as much as possible)

Helen 3 rounds 400m run, 21 KB Swings (1.5pood), 12 pull ups

Jared - 7:25 everything unbroken and kept the runs pretty consistent.

Hell Week Day 4

Friday:

Handstand Practice
Then Handstand walk for distance in 5 minutes.

Jared - made it the length of the gym and about 1/3 of the way back (80 feet)

Rowing Murph
2000 m Row
100 pull ups
200 push ups
300 air squats
2000 m Row

Jared - 32:10 Pretty happy with this...rowing hurt at the end

Then immediately afterwards you have 5 minutes to perform a 1 rep max effort bear complex. The bar will be loaded with 135lbs.

Jared - Went right to 225# attempted it twice and lost it on the jerk

Hell Week Day 3

AM: Swim

200m Warm Up
8x25 Kick (Jared Flippers)
8x50 Swim (Use Paddles & Flippers if you want) Zach (1:00 pace) Jared (1:20 pace)
8x10 sec wall kicks 10 sec rest
8x50 (25 swim 25 kick, 25 kick 25 swim) rest 30 sec between intervals
Tread Water 8 rounds (20sec on, 10 sec rest) Hold kickboard overhead with no bend in the elbow.
6x25m Hypoxic Sprints.

Total 1350m plus the wall kicks.

PM: WORKOUT

8X220 M RUN SPRINT INTERVALS 2:00 INTERVAL. THE INTERVAL MUST BE ADHERED TO AND ANY RUN NOT PERFORMED UNDER 40SEC MUST BE REPEATED! Rest long enough to succeed on your next attempt and continue on with the workout.

Jared - :35,:34,:33,:34,:32,:34,:36,:33

Then:

9,6,3,6,9

Bar Muscle Ups
Front Squats (185)
45 pound plate carries. Set up 9x 45 pound plates (or equivalent weighted items) and carry them one at a time a distance of 30 yards until all 9 are at the other end then 6,3,6,9 as the workout indicates. Strategically it makes sense to carry 9 from one end to the next, then six to the other end, then take three from the pile of six to the other end, then the pile of six over to the pile of three and then the pile of 9 back to the other end.

Jared - 12:57

Hell Week Day 2!

AM: Swim

200m Warm Up
8x25 Kick (Jared Flippers)
8x50 Swim (Use Paddles & Flippers if you want) Zach (1:00 pace) Jared Perform 6 @(1:20 pace)
8x10 sec wall kicks 10 sec rest
8x50 (25 swim 25 kick, 25 kick 25 swim) rest 30 sec between intervals
Tread Water 8 rounds (20sec on, 10 sec rest) Hold kickboard overhead with no bend in the elbow.
6x25m Hypoxic Sprints.

Total 1350m plus the wall kicks.

This workout will be performed Thursday as well.

PM: Workout

"Jackie"

1000m row, 50 thrusters (45lbs), 30 pull ups

Jared - 6:01
Danial - 6:31

Don't hold back on Jackie just because the Lumberjack is next. I want an all out effort on both workouts and I want to practice recovery exercises to ready you for the next workout. Strategize what works for you for a speedy recovery and figure out what the best way is for you to eliminate the lactic acid build up. Sometimes a slow jog combined with some breathing exercises will make a world of difference. Do what works for you and use this as a gauge to determine what you need to do when you are at a competition. You only have 15 minutes rest before you start Lumberjack 20.



"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Jared - 21:32 (did everything unbroken except deadlifts and squat cleans. Used 115# bar for squat cleans b/c of no dumbbells)

Start of Hell Week!

1 mile run all out.

Jared - 5:32
Josh - 5:48

Press 5x5 do not start lower than 125 and work up to your 5 rep max.
Then rest 3-5 minutes and perform Max Rep Effort at 95lb. Resting only permissible overhead.

Danial - 125#, 135#, 145#, 155#
Jared - 125#, 135#, 145#, 155# (3) re-racked and did 2 more

4 rounds:
50 double unders, 20 sit ups (abmat), 10 ring rows , 7 Clean and Jerks (135) this workout is intended to get you firing your muscles quickly. Fast, efficient reps!

Jared - 7:57
Danial - 3 rounds @ 9:09

Last but not least:

Death by burpee deadlift Using 275(d/l) ....you know the drill. Chest must touch the bar! In this exercise you are allowed to fail out on one round. Your second failed interval marks the end of your workout. The intention is to get more work in! If you start the 14th round and do 3 reps and decide to fail out you must complete 14 on the next interval you do not automatically move on to 15. You also have to do at least 1 rep per interval before a failed round is allowed. Once again, move quickly...Spealler is right behind you.

Danial - 10 rounds
Jared - 7 rounds and then did 8,9,10 with just burpees

Squats!

Back Squat 5x5

Danial - Started with 265# and worked up to 295# by last set
Jared - 315#, 325# for 4x5

Snatch Deadlift 5,5,5,3,3,3,1,1,1

Jared and Danial - 225#, 275#, 315#, 365#x1

10 Rounds: On Three minutes: Row 250m, 6 Ball Slams, Run 200m

Consistently finished with roughly 1 minute to :50 of rest. For the last 5 intervals went ever 2:50. Last 1 was all out effort.

FOREARMS!

AM:

Swim

Afternoon:

Amrap 15 minutes:



1,1,1,2,2,2,3,3,3,4,4,4,etc….



135lb Squat Snatch

HSPU

Tire Flip

Danial - 8 rounds + a few snatches
Jared - 8 rounds

Then 800m Farmer Carry Broken Up any way you want:

You must perform 800m Distance carrying the KB’s

And 100 Burpees. During, Before, or After the Carry.

Jared -
Danial -

Tuesday November 30/2010

AM: Swim
200m Warm Up
12x25 Kick Alternating Butterfly/Flutter
10x50 Pull/Swim
Tabata tread water: Flutter Kick (no arms) 25sec on/10 sec rest 8 rounds
4x25 Hypoxic swims all out no breathing.



PM:

Pace Run As done previously with a 6:30 mile pace time or better.

4x200 (1min rest interval)

2x400 (2min rest interval)

1x800 (3 min rest)

1x1600

All runs were done as RX under the pace time. 200's, 400's, all too fast settled down in the 800 and 1600. Need to continue to find sustainable pace.




5 Rounds: 5 C&J 155, 15 sit ups, 30 air squats

Jared: 7:07 Good to see the "A" Game
Danial 10:?? Right side lower back tightened up.

Monday November 29/2010

O/H Squat 2x Max Reps (@ Bodyweight), 1x Max Reps (135lbs)

Danial (185#) - 13, 12, 32 @ 135#
Jared (170#) - 13, 15, 24 @ 135#

Max Row For Calories 1min
Max True Push Ups 30 Sec
1 Minute Rest

Max Row For Calories 2min
Max True Push Ups 1Min
2 Minute Rest

Max Row For Calories 3min
Max True Push Ups 1:30

Add your total calories and reps for a final score
Jared:
27 Cal, 26 PU
44 Cal, 36 PU
56 Cal, 37 PU
Total 226

Danial:
21 Cal, 26 PU
40 Cal, 30 PU
57 Cal, 38 PU
Total 212

50 High box jumps (2 tires) for time

Jared: 2:50, Danial 3:39

Friday November 26, 2010

Friday:

500m Row ...5 Bear Complex (135)
400m Row ...4 Bear Complex (145)
300m Row ...3 Bear Complex (155)
200m Row ...2 Bear Complex (165)
100m Row ...1 Bear Complex (175)

Jared - 12:10

Thursday November 25/2010

8 Rounds:

2 Ring HSPU's or Muscle Up-Hand stand whatever you want to work on.
4 Dead lift (315)
6 115 Sumo D/L High Pull
8 Burpee Broad Jumps

Jared - 15:54

Then,

Heavy Fran Broken Up

21 Thrusters (115)
21 Pull Ups
2 minutes rest
15 Thrusters (115)
15 Pull Ups
1 min rest
9 Thrusters (115)
9 Pull ups

Jared - 1:18, :56, :30 total - 2:44

Calculate total time worked and compare with PR

Tuesday November 23/2010

AM-Swim (similar to last week) we will do some build exercises. Start out slow and increase to max effort.

PM-

5x5 Back Squat

4 Rounds:
30 Box Jumps (tallest box but not tires)
20 KB Swings (2pood)
10 Bench Press (185lb)

3 minutes Rest

Then a surprise max effort (not something you will be expecting)
This is the end of the workout the max effort has to be a balls out effort.

Suprise= 3 min row for Calories:

Danial 58
Jared Cramped Quad

Monday November 22/2010

Shoulder Press 5,5,5 Push Press 3,3,3 Push Jerk 1,1,1

Jared & Danial

3x5 135, 145, 155
3x3 165, 185, 205 (Danial did 2+1)
3x1 225, 245, 255 (Danial did last one 265 Split/Jerk)

6:30 out and back. Run at a comfortable pace for 6:30 seconds and try to reach a 1 mile marker. Upon hitting 6:30 turn around and make it back to your starting point. If you do not you must perform a 5 burpee pull up penalty for every 10 second increment you are over. Penalty to be completed at the very end of the workout. Not before our next set.

Jared: Made it 1mile+ (to the fire station) and back within 13:10 Pretty much an equal split
Danial: Did not quite make the mile and was back in 14:10 Slowed down too much.


6 rounds:

2 Pull overs
10 Ring Rows
20 Weighted Sit ups (or GHD) Weighted sit ups to be completed with 10lb med ball never leaving contact with your chin
30 Double Unders

Jared: 10:05
Danial: 17:50 (Double unders/Sit ups were a huge issue)

Zach's Card- AMRAP Bar Muscle Ups

Danial: 3 could not get the technique (spent a lot of time swinging)
Jared: 15 reps, looked like he could have done several more.

Thursday Nov. 18th

AM Swim

200m Warm Up
8x25 Kick sprints
8x50 Pull
Tabata wall kicks 8x10sec on 10 sec rest
Tabata Tread water (arms only) 20sec/10sec rest. Rest is active, continue treading with leg assist.
4x25 Sprints
Warm Down

PM Gym

Muscle Up-Hand Stand Practice

Rope Climb Nate (Nate plus 1 rope climb to 15 feet to start each round)

Jared: 2 pood, 12 rounds +1rope clime +2 Muscle/Ups + 4 HSPU's

Danial: Bailed as an Uber pussy. Shoulders strained. Needed to stop.

Running Pace work:

200M, 200m, 400m, 400m, 800m, 1600m

Jared: 200-:39, 200-:45, 400-1:32, 400-1:40, 800-3:12, 1600-6:25

Danial 200-:44, 200-:45, 400-1:35, 400-1:40, 800-3:16, 1600-6:38

Max L-Sit Hold 2 Rounds:

Jared 37sec, 20 sec (?)
Danial 36sec, 20 sec (?)

Tuesday Nov 16th

AM-Swim

200m warm up
8x25 Kick sprints
8x50 Pull
8x10sec on 10 sec rest wall kicks
Tabata Tread water (arms only) 20sec on/10 sec off
4x25 Sprints (no breathing for as long as possible)
Warm Down

PM-Gym

4Rounds: 5L-Sit Pull/Ups, 8 K/b Swings (2 pood), 2 C&J @205

Danial Rx 5:03
Jared >RX (225 C&J) 5:30

10 Rounds: Rowing 300m on 2min interval. Goal is to Row 300m within one minute then rest 1 min. Must complete the 300m row regardless.

Danial & Jared both completed the workout. At round 5/6 unable to obtain 300m row in 1 min, ended by 1:02 (approx) completed round 10 within 1 min.

Monday-November 15th

5x5 Back Squat:

Jared 5x275, then 4x5x305

Danial 5x5x275

Max Effort D/U's 3minutes (rest 2min), 2minutes(rest 1min), 1minute

Danial Practiced cause d/u's suck Jared did the full workout and did very well with 435 total reps.

Then, 16 minute Amrap: 100m Row, 8 burpee P/u's, 8 Ball Slams

Danial: (16lb slam ball) 10 rounds+100m row +6 Burpee P/u's

Jared: (18lb slam ball) 11 rounds+20m row

Lazy Saturday

WOD (10AM)

Strength:

Worked Snatch technique and going from a box to focus on hip drive.

D&J
*Used 135#-155# off the box for power snatch.
*Power snatched up to 205#
*Jared got 215# for squat snatch and Danial landed with it multiple times but couldn't stand up with it...will get it next time though!

Metcon:
Dan had to leave but Jared did class WOD.
*Did 2fers instead of regular wall balls...no penalty.

Bench Press-Weighted Pull ups

Jared: Not feeling right without the supplements yet. Still in Detox.

Danial: Tired from week of little sleep and first day back after 5 day rest.

5x5 Bench Press

Jared 5X185, 5x205, 5x225, 5x235, 4x240
Then max reps: 15x185

Danial 5x185, 5x195, 5x205, 5x215, 5x225 Right shoulder is my weak spot...very tight.
Max Reps: 21x135

Weighted Pull Ups: (nice to use the new belt)

Weight and rep scheme for D&J:

5x45
5x55
5x60
3x65
3x70
3x75
1x85
1x95 worked negative resistance for 5 seconds
1x105 (Danial failed) Jared worked negative resistance for max time (approx 5-8sec)

No Coffee Before Metcons Ever Again!

WOD (9AM)

"DT"

Time: 8:23

*PR'd by 1:37 but did not feel good at all. Drank coffee before the metcon and just like when I did "roy" I felt absolutely awful. Rested far too much. Definitely should've been sub-8.

Finally Back After Being Sick AGAIN!!

WOD (10AM)

Strength:

OH Squat - Multiple warm-up sets
-then-
Max reps @ Bodyweight (165#)
Total: 17 - shoulders gave out
Max reps @ 185#
Total: 10
Max reps @ 135#
Total: 20 (stopped there, probably could've gotten 25 or so)

Metcon:

Mainsite WOD - Except with ring HSPUs
AMRAP in 8min:
4 Ring HSPUs
8 2 pood KB Swings
12 GHD Sit-ups

Total: 6 rounds + 4 + 8 + 6

Snatch Back and Forth

Always fun doing these workouts together. Snatch on the minute for 15 minutes:

Jared & Danial

134,145,155,165,175,180,185,190,195,200,205,210,215(J),215(Dx),220(J),215(DX),225(J),215(DX)

Both of us improved our overall technique as the weights got heavier until we reached max effort.

Jared promised to take the next four days off. Time to rest, relax and enjoy life and come back refreshed and ready to go. Have fun!

PR's!!!

WOD (4PM)

Front Squat 3,3,3,3,3
Jared - 295#

OH Squat
Danial - 185#,245#,255#,265#

Split Jerk
Jared - 275#,295# (ugly but stabilized and got up)
Danial - 265#

11/2/2010 AM Swim -PM Pain

AM Workout:

First swim workout of our training program. Few laps of warm up.

Jared 8 25yd kick sprints on 1:00 with flippers

8 Tabata Tread Water 20sec on 10sec off (arms only)

Danial 8x25 pulls on :45 then 8x25 kick sprints on 1:00 then 8 Tabata Tread Water

Good first workout.

PM Workout:

Jared: 5 rounds x 7 deadlift at 315lbs and 21 double unders

Time: 3:54 Glutes and Hams tightened up on 4th and 5th round

Danial: Fran

Time: 2:57 Arms tightened up and butterfly pull ups are sloppy.

Good Times.

A Horrible Horrible Workout!

WOD (4PM)

Strength:

Back Squat 4x5, 1x10
Jared - 315#, 225#
Danial - rested due to back soreness

Metcon:

10-1
Row for Calorie
Burpee Pull-up
Danial - 10:29
Jared - 10:03

Bear Complex!

WOD (4PM)

Bear Complex

Danial - 185#
Jared - Did 185# a few times, 205# for a set of 4 and then 185# for 5 and couldn't finish...205 killed me for it

Double Thursday WOOOO!

WOD #1 (7AM)

Strength:

OH Squat (Max Rep @ 185# - goal is 15 reps)

Danial (bodyweight) - 1x15 @185#, 1x13 @185#, 1x30 @135#
Jared (15# over bodyweight) - 1x12 @185#, 1x11 @185# (left shoulder gave out...could've had 15!!)

Metcon:
"Slam Ball Grace"
30 Rounds:
1 Clean & Jerk (135#)
2 Slam Balls (16#)

Jared - Time 5:20
Danial - Time 6:03

WOD #2 (4PM)

2 rounds of:
400m run
Max Bench Press (Jared - 185#, Danial - 165#)
400m run
Max Sit-ups GHD w/ 16# Slam Ball
400m run
Max Double Unders in 1 minute
400m run
Max Plank Hold

*No rest. Danial roughly 28 minutes...Jared roughly 30 minutes

Back to Double Day Tuesdays!

WOD #1 (7AM)

*Jared - Had turkey with olives and tomatoes at 5am with avocado and a few macadamia nuts. 30 minutes prior to WOD had a 'Carbooom' gel packet with 50mg of caffeine. Felt pretty good the whole time..no cramping.

10 intervals of:
3 minutes to complete:
250m row
5 ring push-ups
250m run
*Your rest is whatever remaining time you have left of the 3 minutes.

Jared, Danial and Josh - All pretty consistent on pace...had anywhere from 40-50 seconds of rest each round.

WOD #2 (4PM)

Strength:

Regrip every rep
20 Deadlifts @ 185#
15 Deadlifts @ 225#
10 Deadlifts @ 275#
5 Deadlifts @ 325#
Jared, Josh and Danial - Completed

Metcon:
5 rounds:
5 Ring HSPU
10 Pull-ups
Danial - first 3 rounds did rings and then finished last 2 with regular HSPUs
* Time - 4 something
Jared - 3:40 (somewhere around there
Josh - regular HSPUs
*Time - 3:00

I had to teach class but Dan and Josh did 10 laps each around the parking lot with the heavy bag...alternating.

Dan is Back From Germany!!!

WOD (4PM)

Strength:

Front Squat 5x5
Danial and Jared - 275#

Metcon:

4 rounds:
8 Push Press (135#)
6 Slam Ball
30 Double Unders

Danial - subbed sit-ups for DUs after 2nd round - Time 8:15
Jared - 3:40

Saturday WOD at VCF!!!!

WOD (10AM)

Greg Glassman Fit Test #1

Max Bench Press
Jared - 285# **PR!!!

-then within 30 seconds get to bar for max pull-ups

Max Pull-ups - 55
*Definitely could've done 15 more...bars are painted and not taped so hands literally just slipped off.

Total Score - 15,675

WOD (4PM)

*Lacked motivation today...

"Annie"
Jared - 5:08 w/ anchored feet

Ran about 1200m afterward

STRENGTH, STRENGTH, STRENGTH!

WOD (2PM)

Russian Stim

Complete 3 rounds:

2 Squats @ 85% of 1 RM
Rest 2-3 minutes
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps

*Rest 3-4 minutes between rounds

Jared - 330# for Back Squat and 225# for Power Clean

*Also worked up to max jerk from behind the head. Managed to get 295# which is a pr! Landed with 300# but couldn't stand up with it.

One of the Toughest WODs Ever Done

WOD (4PM)

*Had coffee before and did NOT feel well during the WOD. Had to rest far too much. Did it with Kyle and Broc (definitely pushed me).

"Roy"
5 rounds:
15 Deadlift (225#)
20 Box Jump (24")
25 Pull-ups

Time - 15:34

Back to 20rm Back Squat

WOD (4PM)

*Felt fatigued from football game yesterday.

Strength:

Back Squat 20rm - 275#
1x1 @ 315#

Metcon:

4 rounds:
Box Jump Course - jumped over boxes
Sprint to building and back with heavy bag
Box Jump Course - jumped on top of boxes

Time - 3:51

New Movement Today!!

WOD (10AM)

Technique:
Ring HSPUs

Metcon:
4 rounds:
250m row
7 HSPU
Time - 6:59

*First round unbroken, last 3 rounds broke up into set of 4 and set of 3.

Mainsite WOD

WOD (4PM)

Strength:

Snatch - worked speed
3x3 at 135# touch and go
2x3 at 155# touch and go
3x1 at 185#

Metcon:
3 rounds
15 Hang Power Clean (135#)
15 Burpees
Time: 3:18

Back on Jack3d YEEAA!!

WOD (4PM)

'10,000 pounds'

The goal is to lift 10,000 lbs, as fast as possible, but only using one rep at a time, of the following lifts.

1 Squat
1 Bench
1 Power Clean

*You can use any weight on the lifts and it can be done in any amount of rounds.
*The goal is to lift 10,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.

Jared - BS: 275#, BP: 225#, PC: 225#....Time - 7:38

Tuesday Montage

Jared played catch up on the back squats.

Danial:

Deadlift 5rm @405 only did 4 Deadlift felt weak today.

Jared:

Back Squat 4x5 @90% of 5rm - 310#

Pull ups:

Danial 20,11,13
Jared 25,20,16

WOD:

5 rounds:
5 power snatch 155#
10 box jumps 24"

Danial pussed out, shoulders and elbows made me cry like a little itty bitty baby.

Jared kicked ass.....sore quads from back squats. Time - 6:16

Monday-Workout with CFLV

Danial:

Backsquat 5x5 at 295 felt solid (easier than expected)

Press 3x5 first round was at 145 (too easy) so bumped to (155) focussed on speed and got it done.

WOD:

20 P.Press at 95, 7 K to E, 100 run
15 P.Press at 115, 7 K to E, 100 run
10 P. Press at 135, 7 K to E, 100 run

Time 4:20 Good lung burner, need to work on cycling K to E.

Snatch practice

215lbs, tried 225 unsuccessfully but easily got it above my head. Shoulder flex is the problem.

Saturday With Zach

Danial:

Did the CF Football wod of the Day, 1min on 1min off for 12 minutes of 25 sledgehammers.

Did all 6 rounds with time to spare. Next time increase rep or weight of sledgehammer. Workout was too easy. To make it a little more difficult we created a small target using chalk and did not count any swings that missed the target. Most rounds 4-6 additional swings were required to make up for misses.


Mainsite WOD- 100m handstand walk. 9:30 at first walking was easy then I was able to do a handstand but not move as well. This was harder than it sounds.

I Love Power Cleans!

WOD (4PM)

Strength:

Power Clean 5x3
Jared - 225#,235#,245#,250#,255# (*PR for 3), 275# (**PR for 1)
Danial - 225#,235# (moved hand placement further out and elbows don't hurt anymore...focusing on form)

Metcon:

Straight through for time:
500m row
30 Burpees
10 OH anyhow (185#)
Time - 5:14 (got to the jerks in 3 flat and just wasn't feeling it at all)

Still Loosening Up!

WOD #1 (10AM)

Strength:

Bench Press 3x5
Jared - 240#

*Then messed around with some HSPUs and Tornado Rope

WOD #2 (4PM)

Run out and back:

10 min out - made it to Cheyene and then West about 1/4 mile.
10 min. back to the gym

Distance - Roughly 2.5 miles of running

Soreness!

WOD (3:30PM)

*Didn't do a track/running workout today due to soreness level from yesterday's workout.

Metcon:

On the minute for 12 minutes:
2 Power Snatch (as heavy as possible)
4 Burpees

Jared - 165#, completed all rounds and wasn't bad at all...had I not had soreness probably could've used 185#
Danial - 165#, completed about 7 rounds and then did the last 5 without the burpees..back and arm started to hurt real bad

No Words to Describe This One.....

WOD (2PM)

5 Back Squat (315#)
1 Rope Climb
10 Back Squat (275#)
2 Rope Climb
15 Back Squat (225#)
3 Rope Climb
20 Back Squat (185#)
4 Rope Climb
25 Back Squat (135#)
5 Rope Climb

Jared - 14:59
Danial - Made it all the way to the last round of back squats but back tightened up so couldn't finish. Sore from the 50 back squats this past Saturday.

Birthday WOD!!

WOD (12PM)

Bro made me a sweet birthday wod!

8 rounds:
10 Burpee Deadlifts (135#)
3 Chest-to-Bar Pull-ups
6 Wall Ball 2fers (w/18# slam ball)

Danial - 11:20
Jared - 11:25

-then-

Jared - 1x10 Back Squat @ 225# (wanted to do more but legs were wrecked)
Danial - 50 total back squats @ 225# (broken into 3 sets)

Light Day!

WOD (4PM)

*Both Dan and I were fatigued today. Didn't get much sleep last night, didn't eat too much today and had minimal caffeine.

Strength:
Bench Press 5x1
Danial - 225#,225#,225#,225#,225#
Jared - 245#,255#,255#,255#,255#


Metcon:

15-10-5
Bench Press @65% 1rm
Pull-ups

Danial - 6:45 (165#)

15-10-5
Bench Press @65% 1rm
Ring Dips
Pull-ups

Jared - 5:45 (185#)

Some Great Lifting Today!!! MOTIVATION!!!

WOD (3:30PM)

Strength:

OH Squat 5x1
Danial - 135#,185#,225#,235#,245#
Jared - 135#,185#,205#,225#,235#

Power Snatch 8x2
Danial - 135#,145#,155#,165#,175#,185#,195#,205# (full squat snatch)
Jared - 135#,145#,155#,165#,175#,185#,195#,205#,225# (full squat snatch for 1!!!!!!)

Metcon:

5 rounds:
Max HSPUs
Danial - 20,11,13,9,9 = 62
Jared - 16,12,14,9,9 = 60

Morning Trail Run!!

WOD #1 (7:00AM)

Ate pork chop, a few slices of apple and about 30 macadamia nuts at 5:15am. Had about 12oz. of coffee before and then a PowerGel at the top of the mountain.

Trail Run @ Lone Mountain

Time: 17 minutes to the top (quads burned bad from the squats yesterday)

WOD #2 (4:00PM)

Strength:

Deadlift 3@80%, 3@85%, 3@90% (re-grip every rep)
Danial & Jared - 360#, 380#, 405#

Metcon:
5 rounds:
1 OH Press @90%
1 Strict Pull-up
1 OH Press @90%
3 Strict Pull-ups
1 OH Press @90%
5 Strict Pull-ups

Danial - 8:21 @ 145# (most likely did an extra round)
Jared - 7:15 @ 155#

Ready for a Great Week of Training!!

WOD (3:30PM)

Strength:

20rm Back Squat (up 10lbs. from last week)

Danial - 275# (finished all 20 before racking)
Jared - 285# (finished all 20 before racking)

Metcon:
5 rounds:
5 Hang Power Cleans (185#)
100m sprint
Jared, Mark and Broc relay style - rest was while the others were going

5 rounds:
5 Power Cleans (135#)
3 Bar Pull-overs
Danial - 5:08

FIGHT GONE BAD!!!!!!

WOD (3:30PM)

Fight Gone Bad!

*The heat was an absolute killer. Hydrated a ton (probably went through 3/4 gallon of water before the event). Had some hot dogs upon waking, then an omelet and finally an Organic Food Bar about 1.5 hours before doing the workout. Jack3d about 20 minutes before.

Score:
Danial - 412
Jared - 429

Tapering for FGB V!

WOD (7AM)

Strength:

On the minute for 10 minutes:
2 Back Squats (supposed to be @65% 1rm, but we went heavier and Dan did 3 each round and 4 last round. I did 2 each round and 5 the last round)

Danial and Jared - 275# no penalty (felt light, speed was better after first 4 rounds)

Metcon (not really a metcon):

3 rounds for completion:
10 strict pull-ups
12 GHD sit-ups with 14# Med-ball

This Should Be Interesting!

WOD #1 (7AM)
(Coffee before the workout...Danial no breakfast but 1 scoop NO-Explode and coffee...Jared ate protein shake w/ almond milk,an apple and some sunflower seeds at 5AM)

Strength:

Bench 3x5
Jared - 235#

Bench Press 5 @ 80%, 2x3 @ 87.5%, 4x1 @ 90%+
Danial - 205#, 225#, 235#

Metcon:

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform a 1000 meter row.

Danial - 1000m row penalty (30,30,30,30,8)
Jared - 3000m row penalty (30,30,21,21,8)

WOD #2 (4PM)

Track Workout:

8x200m run (rest 2:1)
Danial - :37,:34,:32,:34,:31,:35,:37,:35
Jared - :33,:32,:29,:32,:30,:32,:34,:33
*Muscles got tight around 4th/5th round, but recovered well afterwards

CF FOOOOOOTBALLL!!

WOD (3:30PM)

Strength:

Front Squat 4x5
Jared - 255#

Front Squat 5@60%, 5@70%, 4@75%, 4x4@80% (a little over)
Danial - 185#,210#,225#,245#

Metcon:
AMRAP in 15min:
2 Power Snatch @ 75% 1rm (155#)
2 rounds:
3 Pull-ups
6 Push-ups
9 Box Jump (20")

Jared - 11+2+6+4
Danial - 8

9 on 7 Today!!

Metcon (9AM)

9 on 7

Complete 5 rounds for time:

9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams (used 2-16# slam balls)

*Rack Thruster - Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.
*After you complete the Rack Thrusters, Bear Crawl 20 yards to your ball, plate, bag of dog food or whatever you are using and perform ball slams. Sprint back 20 yards to original starting position and repeat.

Jared - 7:04
Danial - 7:20

More Strength - Volume!!

WOD (3:30PM)

Strength:

Power Snatch 3,3,3,3,3
Danial and Jared - 145,155,165,175,185

Power Clean 2,2,2,2,2,2 (only did 4 sets)
Jared - 185,225,235,245
Danial - Rested due to elbow injury

Metcon:
5 rounds:
8 L-sit Pull-ups
12 Tru Push-ups
24 Double Unders
Jared - 6:43

5 rounds:
8 HSPUs
8 L-sit Pull-ups
8 Tru Push-ups
Danial - 8:13

More Track Workouts WOOHOOOO!

WOD #1 (7AM)

Strength:

Deadlift 3@80%, 3@85%, 3@90%
Danial and Jared - 325#, 355#, 385# (w/ regrip)

Press 3,3,3,3,3
Danial and Jared - 135#, 140#, 145#, 150#, 155#

WOD #2 (4PM)

Track Workout

6 x 400m (Rest is while partner is running)

Danial - 1:26, 1:21, 1:20, 1:22, 1:21, 1:14
Jared - 1:14, 1:16, 1:18, 1:17, 1:16, 1:14

Rest Day!

Much Needed!!!

Start of Track Workouts

WOD #1 (7AM)

1200m run (4:45)
600m run (1:50)
300m run (:45)
*Distances aren't anywhere near exact (at the park) but a decent guess

WOD #2 (4PM)

Strength:
Every minute on the minute for 15 minutes perform 2 bench press @85% 1rm.

Danial - 215# (all 15 sets)
Jared - 245# (all 15 sets)

Metcon:

5 rounds:
12 Barbell Walking Lunges (Jared - 155#, Danial - 135#)
12 Ring Dips (Danial subbed sit-ups)
100m sprint

Jared - 6:45
Danial - 9:11

Back to the Grind!

Strength:

Back Squat 20rm x 2

Danial: 225#, 275#x17 (racked and finished last 3)
Jared: 225#, 275# (could've gone a little but heavier but last 2 reps were difficult)

Metcon:

On the minute for 10 minutes:
20 seconds of hollow rock position
5 HSPU's
*No penalty for Dan or I...hollow rocks sucked big time!

Saturday Power WOD!

Team: Ruben, Stearns and myself

WOD ('Annie are you ok' style):
12-9-6-3
Row for Calories
Burpee lateral jumps
SDHP (135#)
Push Jerk (155#)
Toes to Bar

Time: 16:47

CrossFit Total!

CF Total:

Max Effort Power Clean - 265#
Max Effort Back Squat - 385# (left knee hurt, could've gone heavier)
Max Effort Bench Press - 280#
Max Effort Deadlift - 405# (not too bad, but fatigued so stopped there)

WOD

Strength:

Jared - Back Squat 3x5 @ 335#
Danial - Back Squat 3x8 @ 275#

Metcon:

1 min. on - 1 min. off row for meters (5 intervals)

Danial - Over 1600m
Jared - Over 1500m

Tuesday Sept. 7th, 2010

Strength:
1x5 Deadlift @ 385# (regripped at bottom each rep)

Metcon:
4 rounds
Max Bench Press (185#)
3 Max Height Box Jump (over 50")

Total: 16,15,11,14

-then-

50 Box Jumps for time (42")
Time - 2:22

Monday Sept. 6th, 2010

Strength:
Back Squat 3x5 @ 330#

Metcon:
CF 702 Team WOD