TESTING: 5min AMRAP Clean & Jerk - 165#, Max Broad Jump , AMRAP Press - 95#, AMRAP Chin-ups, AMRAP KB Snatch - 3min

Wednesday 5-25 (Last Day of School) OPT Day 184

AM TESTING:

part 1:
as many reps in 5 min:
1 squat clean - 165#/110#
1 jerk - 165#/110#

rest 20 min

part 2:
"jump, press, pull"
Max Broad Jump in inches - 3 attempts in 3 min
rest 1 min
AMRAP Press - 95# - 1 attempt
rest 1 min
AMRAP strict chin ups - 1 attempt
(jump does not count if any part of your body falls back; press is NO pause allowed at top or bottom, hands "just" outside shoulders on bar; no kip through shoulders or hips is allowed on chin ups - MUST be a pronated medium grip shoulder width)

rest 5 min

BONUS:
AMRAP KB Snatch - 1.5pd in 3 min
(when you put the KB down perform 3 burpees and you must switch hands at that time ONLY)

Testing Outcome:
Part 1: 26 reps
Part 2: "Jump-Press-Pull"

1. Broad Jump: 7' 5", 7' 8", 8' 5" (lost my paper...these are rough estimates based off of cruddy memory...may be off)
2. Press: 25...barely
3. Strict Chin-ups: 15

Bonus: 53 reps (15-15-10-13) + 9 Burpees

PM WOD:
TRAINING:

as many rounds in 15 min:
9 DL - 155#/100#
12 push ups
15 box jumps - 24/20"

Training Outcome:
as Rx'd: 10 + 3 DL*

*According to my ditto marks I had 10 + 3, but it may have been 9 + 3DL...I may have lost count in the middle somewhere. I didn't think I finished 2 rounds ahead of Ben. This one was a slog...19-20hrs into a fast...

TESTING: 60 Bar-Facing Burpees, 30 OHS, 10 MUs

Wednesday 5-18 OPT day 180:

TESTING:
as many reps in 10 min:
60 bar facing burpees
30 OHS - 120#
10 muscle ups

Testing Outcome:
60 Bar facing burpees, 30 OHS, 8 MUs

Notes:
I hit the MUs with 3:15ish left...thinking surely I could get 10 MUs in over 3min, but it didn't happen. I missed the first rep. After missing the first rep, I had to go get a 35# plate to throw down because I set my rings too high and needed it to stand on to get a good grip.

I defintely felt the 200 Pull-ups and 200 rows I have done the last 2-3 days by the time I got to the MUs. I only did one double, the rest were all singles and had a couple of misses scattered in there. I was really hoping to get a complete round. I know no one posted on the MP a complete round, but if I can get within 2 reps of a complete round, I gaurantee there are some major firebreathers who probably hit 1.5 or more on this WOD.

RETEST: AMRAP in 10min of 30 DUs and 15 Power Snatch (75#)

Friday 5-6 OPT Day 172:

TESTING:
as many rounds in 10 min:
30 double unders
15 power snatch - 75/55#

Cash-Out:
20min jog at Z1

Training Outcome/Notes:
5 + 8 DU.

I had a horrible time with the DUs this am. Couldn't get my rythym. Had no bounce at all. Felt like a chore to get off the ground. Just blah altogether.

All the PS were touch and go UB until the last round where I paused for a second after rep 11. Never came off the bar though.

TESTING: "Every Rep Counts" Wall Ball, Box Jump, Deadlift, Burpees

Friday 4-22 OPT Day 164:

TESTING: "every rep counts"
as many rounds in 20 min:
10 Wall Balls - 20/# to 10 ft
10 Box Jumps - 20"
10 Dead Lifts - 205#
10 Burpees

Training Outcome:
WOD as Rx'd: 10 complete rounds + 10WB + 5BJ
(finished the 11th round + one more to round off to to an even 12 rounds after time expired)

Notes:
Everything was done UB. Had a few pauses on the box jumps do to loss of balance/rhythm, but I was able to just hop up and down and not step down. I believe that made a big difference. Broke out the new medicine balls for the Wall ball shots. In all actuality I think it felt lighter (same mass spread over larger area)than my homemade ball...but it was definitely more awkward due to the shape of it. It's kind of big and cumbersome.

The DL felt like a break. I am pretty decent at cycling through light-moderately heavy DLs. The burpees sucked...like normal. Hard to call them UB because they were just slow and methodical with no real breaks. In otherwords I went back to the floor as soon as I clapped overhead, but I did not just tear into them knowing I had 20 min of this junk.

TESTING: Squat Cleans and Rows, HSPUs, Double Unders, KB Swings, Double Unders, and Burpees

Tuesday 4-19 OPT Day 162:

TESTING:
part 1:
2 rds for time:
30 squat clean - 95#/65#
Row 250 m (sub 25 SDLHPs w/ 45# BB)
(every second counts)

rest as needed*

part 2:
for time:
25 HSPU
25 double unders
55 KBS - 2pd
25 double unders 25 burpees

Training Outcome:

Part 1:
Squat Cleans Round 1: 20-5-5
SDLHPs: UB
SC Round 2: 6-6-8-10
SDLHPs: UB
TT: 6:39

Part 2:
HSPUs: UB
DUsL UB
KBS: 30-15-10
DUs: UB
Burpees: UB (But slow and methodical...)
TT: 5:46

*Rested approximately 15min between part 1 and part 2.

TESTING: 3 RFT of: 6 Power Snatch-135#, 15 CTB Pull-ups, 24 Wall Ball

Tuesday 4-4 OPT Day 152


TESTING:
3 rounds for time:
6 power snatch - 135#/95#
15 CTB chin ups
24 wall balls - 20#/14# to 10ft

Training Outcome:
Testing as Rx'd: 6:55

Notes:
CTB Pull-ups got me...and the Power Snatches snuck up on me as well. I did the first set of both UB, then the second round of PUs were 6-5-4 and round three was 5-4-3-2. Power Snatches were pull and drop from the second round on. Used my hook grip on the third round and that helped. Wall balls were all UB.

TESTING: 50 HSPUs, 100 Pistol Squats, 150 Sit-ups, 200 Double Unders for Time

Friday 4-1 OPT Day 149:

AM WOD:
TESTING:
For Time:
50 HSPU
100 pistols
150 sit ups (anchored)
200 double unders

Training Outcome/Notes:
Testing as Rx'd: 20:23

This WOD wasn't too bad on the lungs due to the inability to do any movements, besides the sit-ups, unbroken. Had a ton of misses on the double unders (10-15 was the most I ever strung together).

HSPU: 15-10-7-6-5-5-2 (2:34...only split I remembered...which is a PR I think)
Pistols: Slow and steady alternating
Sit-ups: Slow and steady and UB. (anchored using the red sit-up pad laid flat to save the ol' bum)
Double Unders: Very Broken!

PM WOD:
20 sets:

1 min skipping easy
1 min (30 sec R bridge/30 sec L bridge)
1 min - 6 point burpees
(keep all @ easy pace)

Training Outcome:
Everything as Rx'd. Averaged 12-13 6-pt. burpees per min. This WOD was so stinkin monotonous...60 min...the worst part was by far the skipping.

Testing: Deadlift, Ring Dips, Box Jumps + Platform DL and Weighted Ring Dips

Tuesday 3-29 OPT Day 147:


TESTING:
3 rounds for time:
15 Dead Lift - 185/135#
15 Ring Dips
20 Box Jumps - 24/20"
+
TRAINING:
Platform Deadlift (45#Bumper and 45# Iron Plate) x sets of 5 @ 11X1
+
25# Weighted Ring Dips
 
Training Outcome:
Testing WOD: 5:23
 
Training WOD:
Platform DL x 5 @ 11X1: 185-225-255-285-315-335-355
Weighted Ring Dips: 5-10-10-10-5-10

Notes: Box Jumps Suck...that is all...

Testing: Muscle-Ups, HSPUs, Clean and Jerk, Wall Ball, Burpee Pull-ups, and Row Calories; Power Snatch every 30sec

Firday 3-25 OPT Day 145:

TESTING:
for time:
5 muscle ups
10 HSPU
15 clean and jerk - 155#/105#
25 wall balls - 20#/14# to 10 ft
30 burpee jumping pull ups
35 row cals
(jump to bar 8' above ground)

CFFB Daily WOD (3/25/11):
Perform 1 Power Snatch every 30 seconds for 15 minutes.
*use 70-80% of 1 RM for Power Snatch

Cash-Out:
25# weighted Chin-ups x 7 - 5 rounds
Love from the Pain Peanut: Spent some much needed time doing some myofacial release and stretching...I had gotten complacent and it was starting to show in my movements.
Training Outcome/Notes:Testing WOD: 12:20


CFFB WOD: 155# (73.8% of 210#)
Cash Out: Hurt so GOOD!

Testing WOD:
Subs: Burpees for Calories Rowed (35 burpees = 35 Row Calories)
Logistics: Set up rings in rack tall middle rack against mirrors, did HSPUs against mirror, C&J on the grey platform, Wall Ball against the wall between the short rack and the tall rack by the ice machine, Burpee PUs were done on the rack by the ice machine and transitioned into burpees while in the rack...and burpees suck...I don't care if you try to spice them up by throwing a pull-up in between or not...

Had a hard time getting my mind into this one. The anticipation was worse than the actual WOD. Really...it didn't seem all that bad except for the 15 C&J...for some reason that was the one component that I had a hard time wrapping my mind around. The load wasn't all that much, but I wasn't looking forward to being tied in for 15 squat clean and jerks. Just mentall weak today. I ended up doing them 5-3-3-2-2. Also, I had a pause between the clean and the jerk. Traditionally I would have just cleaned it straight into a thruster...at least I have in the past, but like I said...mental mush today. My left wrist was also sore from the PCs yesterday and to aleiviate it I had to catch the bar on my delts and needed the pop at the top to set my hands for the jerk. It was hurting too bad to catch it loaded and ready to go straight into the jerk/thruster.

CFFB WOD:
Ended up doing 20 rounds of 1 Power Snatch every 30 sec instead of 15. It felt better as I went along. Really tried to work on the jump/pull /scoop portion of the movement.