Thursday, 8/19/10

CFFM
Max Effort 1-RM Deadlift*
*Warm up and set a new max deadlift!
Assistance Strength Work:
4 rds of Handstand Holds for max time

155#s x 1, 165#s x 1, 170#s x 1, 175#s x 1, 180#s x 1, 185#s x 1, 190#s x 1, 195#s [failed]

Did 50 modified HSPUs in lieu of handstand holds

Tuesday, 8/17/10

8:30am - Greek yogurt
11:45am - lunch at Panera Bread, Cobb Salad
3:00pm - cucumber
8:30pm - eggs, green beans w/olive oil and lemon juice, and beer

CFFM
Max Effort Power Clean from floor
3-3-3-1-1-1*
*Work up to a new 1-Rep Max!
Rest 5:00 min. then....
“Mini Cindy”
AMRAP in 10 minutes of
5 Pullups
10 Pushups
15 Air Squats

Power Cleans:
85#s x 3, 95#s x 3, 105#s x 3, 115#s x 1, 120#s [failed], 120#s [failed], 115#s [failed]

"Mini Cindy"
Subbed ring rows for pull ups
6 rounds

Monday, 8/16/10

9:00am - black coffee
12:45pm - Fiesta chicken & cucumbers
7:00pm - salad w/olive oil and vinegar, salmon, 2 beers'
10:00pm - Greek yogurt

CFFM
[From CF HQ 08.13.10]
“Annie”
50-40-30-20-10
Double Unders [subbed x5 singles]
Sit Ups

Accidentally did situps then jump rope...don't know how that changed things
13:42

Friday, 8/13/10

Dumbbell Bench Press
2-20#s x 5
2-25#s x 5
2-30#s x 5
2-35#s x 5
2-40#s x 5
2-40#s x 5
2-40#s x 5

Wednesday, 8/11/10

7:30am - black coffee and scrambled eggs
11:45am - lunch from Chipotle, chicken salad with grilled veggies, salsa, and guac
7:30pm - mahi sauteed in Kerrygold butter, salad w/olive oil and vinegar, and green beans w/olive oil and lemon juice


CFFM WOD
Max Effort: Deadlift 5-RM
*Warm-up and determine your five rep max deadlift. Reference 05.28.10 for 1-RM and 05.14.10 for previous 5-RM. Try to add 5-10lbs!
Assistance Strength Work - Supine Ring Pullups, 4 x 12

Deadlifts:
135x5, 145x5, 155x5, 160x5, 165x1, 165x1

Tuesday, 8/10/10

7:30am - black coffee & Greek yogurt
12:00pm - lunch from Chipotle, chicken salad with grilled veggies, salsa, and guac
8:00pm - salmon and salad w/olive oil and lemon juice


“SQT”
3 rds for time of
95lb ground-to-overhead, 10 reps
200-yd shuttle sprint
As soon as possible post-wod: Recovery run of 1-mile @ 60%

Used 65#s and subbed 200 single rope jumps for each shuttle run
13:47

1-mile: 11:11

Monday, 8/9/10

7:15am - Black coffee
9:30am - Coffee w/heavy cream
12:30pm - chili w/Greek yogurt
9:30pm - green beans w/olive oil and lemon juice, mahi sauteed in Kerrygold butter, and an apple

CFFM - Max Effort Power Snatch from floor
3-3-3-1-1-1*
*Work up to 1-RM [Reference dates 07.06.10 and 07.22.10]
Rest 5:00 min then... “Quickie” AMRAP in 8 minutes of
10 KBS @ 16-k/24-k
10 Burpees w/hand release

Power Snatch:
3x55#s, 3x60#s, 3x65#s, 1x70#s, 1x75#s, 1x75#s, 1x75#s, 1x75#s
When I got to 75#s my form got pretty bad, so I stayed at that weight

Quickie:
Used 20k KB
3 rds + 8 KBS

Thursday, 8/5/10

Max Effort Push Jerk from rack 3-3-3-1-1-1
85x3, 95x3, 100x3, 105x1, 110x1, 115x1

Rest 5:00 minutes then...
21-15-9 for time of
Barbell Overhead Squat 63/95 - used 65#s
Pull-Ups - Subbed ring rows

9:57

Tuesday, 8/3/10

Max Effort Back Squat 5-5-5-3-3-3*
*Work up to a 3-RM

115x5, 125x5, 135x5, 145x3, 155x3, 165 - fail, 160 - fail

Max Effort Push Jerk from the rack.
5-5-5-3-3-3*
*Work up to a 3-RM

65x5, 75x5, 85x5, 95x3, 100x3, 105x2 [failed on 3rd rep]

Rest 5:00 minutes then...
AMRAP in 10 minutes of
Deadlift, 5 reps [W: 153lbs/M: 225lbs] - used 135#s
Box Jump, 7 reps @ 20"/24"
Toes-2-Bar, 9 reps - subbed decline sit-ups

5 rounds and 3 DL