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

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, 7/13/10

8:00am - black coffee
12:00pm - avgolemono soup
2:00pm - decaf w/heavy cream
3:30pm - decaf w/heavy cream
8:30pm - salad w/olive oil and lemon juice, mahi sauteed in Kerrygold butter, broccoli, apple, macadamia nuts, and white wine

CFFM WOD
[From the '08 Games]
5 rds for time of
Deadlift, 5 reps @ 185lbs/275lbs
Burpees, 10 reps

Used 135#s for deadlifts: 12:50

Rest 5:00 minutes then...
100 GHD Sit Ups (break up reps as needed)

No GHD bench so I did bent knee sit-ups without weights on my feet