January 17th, 2010: this week's programming

Monday:
Snatch 6 sets of 3 @ 65-70%
Back Squat 3 sets of 5 heavy!
Run 800 meters 3 rounds with 5 minutes between rounds

Tuesday:
Shoulder Press 5 sets of 3 heavy
Bent over Rows 3 sets of 12 strict
Knees to Elbows 3 sets max reps
"Fight Gone Bad"

Wednesday: Active recovery day

Thursday:
Clean & Jerk 6 sets of 3 @ 65-70% of 1 rep max
Front Squat 3 sets of 5 heavy
Weighted pull-ups 3 sets of 5 heavy and strict

Friday:
Deadlift 3 sets of 3 heavy!
Snatch grip deadlift 3 sets of 10 @ 80% of Snatch 1 rep max
25 Broad jump burpees x 4 rounds, 3 min rest between rounds

Comments

[Daniel Krull AKA "Franiel"]

January 17, 2010

Sunday 100117

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

I added a minute in between exercises since I didn't have somebody to say "rotate" and needed the time to mark my reps and set the alarm clock on my phone for each exercise.

I didn't have a rower so I subbed for burpees

in order of WB/SDHP/Box/PP/Burpees
26/21/19/17/12
19/18/17/13/10
16/17/16/12/11

Never done a FGB before. Yeah I know my cardio is down from the 2 months away but at least I'm not getting sore anymore (for now) thank God!

"PROPS TO THA FRAT!!!"

Franiel

[J9]

ATodd-
Where are you at?

[Cookie]

Yes where the heck is A-todd???
Xtina - great to hear from you!!! We all get in funks. Dont stress. Cyn has a post about that on paleochix today when it comes to food. I go though it more often than I care to admit. The important thing is we keep pluggin away , doing positive things even though we may not be feeling so positive. Glad you went out with your friends - everyone needs that now and then. Take a deep breath and chip away at what's bugging uyou a centimeter at a time :)

[Pokey]

Did today's hermfit:
6x3 snatch @ 85#s
3x5 back squat @ 205, might have been able to move 5 or 10 more pounds per rep

didn't do the 800s. The dusting to 2 inches of snow we were supposed to get turned into 8-12 inches.

[www.facebook.com/profile.php?id=628153884]

X-tina - thanks - great to hear from you. I prayed you'd have wisdom and that you'd get out of the funk.(p.s. -don't tell, but i had a major cheat day yesterday too :)
Pokey - nice job man - your strength continues to improve - way to rock it.
Franiel - you did great! nice work man. FGB is a suck-fest every time.
Today at Crossfit Obsession I did the mainsite WOD - 225-235-235-245-245
then 21-15-9 of 400 meter run / 55# OHS / 24" box jump - 11'42"

God Bless:

[Xtina]

Stephen/Cookie: thanks for the encouragment! I'm back on the horse right now! I have some pork tenderloin in the crockpot, taco soup cooking and made a whole bunch of guac! I think I'm gonna make some banana nut muffins too.....I have a month to do this, and if I want to be the most competitive I can be in February I have to eat clean as well!
I will be checking out the post on paleochix after I type this post!
Again, now that the week is starting tomorrow, and I'm back to teaching, I may not post until this weekend. So in that case I will say goodnight and everyone have a great week! ANd I will see you guys on the new site!

[Paul Casimir]

Did the mainsite WOD from a few days ago -- the weird one with 60 seconds of squats followed by pullups, then squats, then pushups, etc. But I scaled to 40 instead of 60 reps. I wish my metcon would improve faster. At least it is better than it used to be 6 months ago.

I'm planning on running my first 5K race of the year in a few weeks -- looking forward to it and hoping for a PR. I picked up some DueNorth spikes that strap on to your shoes for running on snow/ice, just in case the weather turns nasty.

Franiel, nice numbers on FGB.

Xtina you made me hungry, time to go forage.

[Daniel Krull AKA "Franiel"]

Thanks everybody!

January 18, 2010

Monday 100118

Deadlift 3-3-3-3-3 reps

Post loads to comments.

warm up 3 rep 135/225

315/335/315/325/315

Man... my strength numbers are way down. I should of never taken those 2 months off...

to get out my frustration I did

225X40

nice payback...

"PROPS TO THA FRAT!!!"

Franiel