Summary from last week

Finally got a 220lb press PR


Pheezy

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

11:51



30 Squat Clean Jerks @ 205lbs 15:42


Press 3-3-7 (165-185-205)

Was a great week for training. Will focus more on track and getting my team to get some PR's especiall on BS DL and P. Stay tuned!

Programming 3/6/2012

Max unbroken dead lifts (275/180)
Max dead hang pullups

3 rounds

Programming

Hang Power Clean (Solid Rack!)
3-3-3-3-3

-5min rest-

	Round 1	Round 2	Round 3	Round 4	Round 5
Push Press	135lbs - 20 Reps	155lbs - 20 Reps	185lbs - 10 Reps	155lbs - 10 Reps	185lbs - 20 Reps
Double Unders	50	40	30	20	50
Ring L-Sit Hold	30sec	30	30	30	60

Cool down with a 1k row @ no more than 25%

-------------------------------Rest for several hours------------------------------------

Evening Wod:
Box Jump 30"/HSPU /2x 1.5 pood KB Clean and Jerk
1-2-3-4-5-6-7-8-9-10 ... (keep going up for 30 min AMRAP)

Cool down with a light POSE run for 1.5k

Programming for 1-21-2012

Yesterday was a productive training day. Decided to do more conditioning than normal

Wod 1 (morning)
2-2-2-2-2-2 Press
Only got 185lb which I did a 5RM immediately following the OCThrowdown last week.

Wod 2 (Noon)
2k Row at 6:58 PR
Took it easy on the first 900m instead of coming out too fast. Works best for me on rowing.
s/m avg 32 with sustained powerful pulls
(2 min rest then)
10 AMRAP DU's at 240 Reps

Wod 3 Evening
Crossfit Recoil
Tabata This!
Score = 50
Legs and core was strong on row and squats. Push ups were awful.... press power needs a recovery. Too many pushups ans presses in recent week.

Wod 4 Midnight
21-15-9
70lb DB Snatch/Burpees
5:03
1st round 7,7,7 on DB snatch. The rest was all unbroken. Burpees fast and no burnout.

GUT CHECK!

Well, after a long Thanksgiving weekend, we sure sent a shock to ourselves last monday. Thanks for joining me Jonathan, Patty and Avi. You guys gave it up and I was glad to dive in with you guys. That wod sucked but thats why we do what we do!!!


"Monday Night Blitz"

20 Wall Ball Shots
20 KBS (2 pood)
500m run

Rest 2 minutes

4 Rounds

SATURDAY NIGHT 10-15-2011

"HOLD ON"

20 Unbroken KB Swings 2pood
20 Unbroken Wall Balls
800m Run

5RFT

Mark: 36:47
Charlie: 35:21

Today's Globo WOD

Today Im feeling a bit overworked in the strength area. I need some explosiveness and power!
Followed by 20 min of tai chi/meditation.

40 Wall Balls Unbroken
Row: sub 500m 1:35
(Rest 2min)
30 Unbroken Wall Balls
Row: 500m 1:40
(Rest 2min)
20 Unbroken Wall Balls
Row 500m sub 1:40