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
Thursday, September 30, 2010
Tuesday, September 28, 2010
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#
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#
Monday, September 27, 2010
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
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
Saturday, September 25, 2010
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
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
Thursday, September 23, 2010
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
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
Tuesday, September 21, 2010
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
(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
Monday, September 20, 2010
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
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
Saturday, September 18, 2010
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
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
Friday, September 17, 2010
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
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
Thursday, September 16, 2010
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
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
Wednesday, September 15, 2010
Tuesday, September 14, 2010
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
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
Monday, September 13, 2010
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!
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, September 11, 2010
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
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
Friday, September 10, 2010
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)
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)
Thursday, September 9, 2010
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
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
Wednesday, September 8, 2010
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
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
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