140627 – Nate

SOC-Nate-Hardy

Don’t forget to get some rest this weekend… next week is Hell-Week.

Outlaw

BBG

10min of LIGHT snatch work.  Focus on perfect movement, mobility, and speed under the bar.

Conditioning

5km run.

Yes, you have to do this.

No, don’t do anything else.

We haven’t done an anaerobic-threshold test this year.  This is at 4a/4b race-pace.  Run with urgency, but not as an emergency.

CFV Friday WOD

“Nate”

Advertisements
Standard

140626 – the Witch-Doctor

DSC_0050

The next two days will be somewhat of a “deload/recover” period… somewhat.  I’m pretty sure Z revels in making this time of year miserable. Be sure you take care of yourself the next several days.  We all know what next week is.  Or as Leonidas “… ready your breakfast and eat hearty, for tonight we dine in HELL!”

Outlaw – recovery day

CFV Thursday WOD

“Open WOD 12.3”

18min AMRAP of…

15x Boxjump 24/20

12x Pushpress @115/75#

9x T2B

Standard

140625 – Cardio

You don’t know cardio until you’ve met Helen.

Outlaw

BBG

10min to est 3RM Power clean

Strength – E2MOM alt between 1a and 1b for 3 sets each

1a) Deadlift 3x @80%+

1b) GHD situp 8-10x

Conditioning

“Helen”

CFV Wednesday WOD

“Helen”

Standard

140620 – No Fumar

20140614_082706

Yup.  (courtesy of Joey)

Outlaw… BTW, I miss y’all… see you Monday.

BBG

1) EMOM for 3 sets.  5x Tall snatch @empty bar

2) E90S for 5 sets.  “DFW Snatch Complex”… 1x Snatch (full) + 3x BN Pushpress + 5x OHS @65-70%

Strength

E2MOM alt between 1a & 1b for 3 sets each.  Where you start doesnt matter.

1a) 100m walking heel-to-toe sled drag @135/95#

1b) 6x TGU (3x each arm).  70/53/35… AHAP… heck, grab the 88# if you’re feeling salty.

Conditioning

400m ME run

then…

21x, 15x, 9x of…

Power snatch @95/65#

Lateral OB Burpee

then…

400m ME run

Young Guns

10 rds for time of…

5x PERFECT Pushup

10x Situp

15x Jumping Squat

GC Prep

1mi level 2

1mi level 3

3mi level 2

CFV Friday WOD

3RFT

400m run

6x Thruster @135/95#

12x Ring pushup

18x V-up

Standard

140619 – Horned Frogs

TCU-horned-frog

 

Three things…

1) I hate FW traffic.

2)  Wheels falling off your pickup and auto-repair shops blow.

3)  I miss my girls, my dogs, and my gym.

Outlaw/GC Prep – recovery day

CFV Thursday WOD

5RFT

200m Sled drag @90/45#

10x Power snatch

5x OHS

10x Pullup

5x K2E

 

Standard