141126 – Fixing an Early Arm Pull

 

 

The schedule for the rest of this week…

Wednesday… as usual.

Thursday… no classes… eat too much, watch football, and be worthless.

Friday… one class in the morning… stay tuned for time.

Outlaw

BBG/Cycling

1) EMOM for 3 sets. 3x Hi-Hang Snatch (from power-position) @65%.  Jump and drop.

2) E90S for 3sets. 3x UB Split Jerk @80% of your best triple from last week.  DO NOT GO ABOVE.  Each set comes from the floor… Re-shelf and do not drop.

Strength

E2MOM for 3 sets. 3x Pause Back squat @80% of your best triple from last week. Full 3 sec pause in rock bottom.  Do not go above 80%.

Cond

5min AMRAP of…

1x Rope climb or 5x T2B Pullup (1xT2B + 1x Pullup…5x)

20x DUer

rest 60sec then… 3RFT of…

10x Lunge in front rack @95/65#

15x Burpee

20x Push press @95/65#

141125 – Thankful

Probably the coolest/creepiest “sweat-angel” ever.  Courtesy of Jeff D.

Be thankful for the bad things in life, for they open your eyes to the good things you weren’t paying attention to before.

Outlaw/CFV Tuesday WOD

5RFT

5x Deadlift @275/155#

10x Burpee

*This is old school… let ‘er rip.  Beat the Coach… 3:50.

141124 – Grandad

Best man I know.  Happy birthday.

 

CFV Monday WOD

5RFT

400m run

5x Rope cloimb

25x Pushup

141119 – Nerds

Pretty sure I’ll be in good company this weekend.

***Runners… we’re going to suspend the Run-Club for a week and see if the weather warms up.  I’m going to a Nerd-Festival.  Stay in bed tomorrow and rest.  More info to come.

Outlaw – recovery day

 

141119 – Jay

This is the last week of this cycle… deload next week.  Keep your weights heavy and know there is a break coming.

Oh, and THIS… 532# @ 225#.  Whut???

https://www.youtube.com/watch?v=um4VxiI2Ng0

 

Outlaw

BBG/Cycling

1) EMOM for 3 sets 5x Hi-Hang Snatch @~60%. Take your time…Drill the power position and vertically “jumping” the bar.

2) E2MOM for 3 sets 3x +1ME Rack Split Jerks. Heavier than last Wednesday

Strength

E2MOM for 3 sets each. 5x HBBS. Add 5-10# to each set from last Wed.

Cond – 12min cap

3RFT of

3x Power snatch @135/95#

7x Target Burpee (9-12″ above highest reach)

5x MUp or C2B

7x Target Burpee (9-12″ above highest reach)

3x Power snatch @135/95#

60 sec rest

 

CFV Wed WOD

7rds… 3:00

100m run

5x Pullup

10x Pushup

15x squat

with remaining time…

AMRAP Power clean @135/95#

rest 60sec

Score is total power cleans

141118 – the Dolphin

Outlaw/Run Club – 4 mile easy run.

24 degrees tomorrow morning at 6am but no wind.  Dress appropriately.

 

CFV Tuesday WOD… TBA

 

 

141114 – Changes in Latitude…

“The cure for anything is salt water… sweat, tears, or the sea.” Isak Dinesen

I’m out of pocket for a few days…Coach Ana’s got this.

Outlaw

BBG/Cycling

1) E2MOM for 3 sets.  5x Power snatch.  Heavier than last week.

2) E2MOM for 3 sets.  5x Power Clean + 1x Push jerk.  Heavier than last week.

Strength –

E2MOM for 3 sets.  3x Three-stop snatch pulls.  2 sec pause at each position up AND down @knee, @power-position, @fully extended. Heavier than last week.  Be slow, methodical, perfect.

Cond – 7min cap

10x KB snatch @53/35 (5xR/5xL)

10x Burpee box jump over 24/20 (you may touch at top)

20x KB snatch @53/35

20x Burpee box jump over 24/20

10x KB snatch @53/35

10x Burpee box jump over 24/20

141113 – Popeye

Outlaw – recovery

Run Club… I’ll be at the Box doing Thursday’s regular class WOD, but no running.

 

CFV Thur WOD

21, 15, 9 (with a 45/33# barbell)

TGU (alt hands)

Sotts press

141112 – Lundgren

Smashing PRs with this beast in the AM me thinks.  Amazing how much my squats have come up since I’ve backed off on the running mileage and started lifting with Brant.  Give and take I guess.

***Run Club… pretty sure tomorrow will be a “stay in bed” morning… 26 Thursday morning.  But if you’re Todd enough to show up, I’ll run with you.

Outlaw

BBG/Cycling

1) EMOM for 3 sets 5x Hi-Hang Snatch @~60%. Take your time…Drill the power position and vertically “jumping” the bar.

2) E2MOM for 3 sets 3x +1ME Rack Split Jerks. Heavier than last Wednesday

3) E2MOM for 3 sets 3x +1ME T&G Cleans. Heavier than last Wednesday

Strength

E2MOM for 3 sets each. 5x HBBS. Add 5-10# to each set from last Wed.  Seriously… if it doesn’t scare you there’s not enough weight on the bar.

Cond

3RFT

300m row

9x OHS @135/95#

3x MUp or 6x C2B

 

CFV Wednesday WOD

Deadlift

5,3,3,2,2,2,1

then…

4RFT of…

10x wallball 20/14#

3x snatch @135/95#

2rds of “Cindy” (%x pull-up, 10x pushup, 15x squat)

141111 – V-Day

My brother Jasen.  Purple Heart.

Thank a vet today.

Outlaw/Run club… meet at the Box.

4mi easy run

 

CFV Tuesday WOD

15min to est 1RM of the following complex…

1x Power clean + 1x Hang clean (full squat) + 1x Jerk (any style)

then…

21x Front squat @135/95#

21x KBS @53/35#

100x DUer

15x Front squat @135/95#

15x KBS @53/35#

50x DUer

9x Front squat @135/95#

9x KBS @53/35#

25x DUer