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#)