Complete 3 rounds of:

50 yard Suicide Runs

*For a description of Suicide Runs click here!

*120-180 seconds rest between rounds.

My Results

1:01, 1:06, 1:10

man, am i out of shape, the first suicide felt okay, but the second and third… i was dying, not fun times had by me. gotta do more of the running stuff to get back into shape (and not the round kind).

then SWoD: 5×3 Power Clean and 3xMax towel pullups – i don’t have access to towels, so i use the straps instead

pClean: 255, 255, 265, 265, 275 (no straps)

Towel Pullups: 5, 4, 5 – superset with last three sets of pCleans, didn’t get enough rest on the 2nd set, methinks.

5 Deadlifts 315 lbs
10 Toes to the Bar

My results:

6 rounds + 5 DL + 1 T2B

then i did the SWoD (Strength Workout of the Day) – power snatch 8×2:

155, 155, 155, 165, 165, 175, 175, 185

the abs were feeling the Bar Beach Workout from monday and the legs were feeling the squats from monday. i’m sure i’ll feel it even more tomorrow or frid.

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands….

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

My Results

55lbs – 4:46 – no drops/penalties

i probably should’ve gone heavier, but seeing as how i took a sick week off and this being the first workout back… felt good though. my balance is teh suk on the squatting, found myself going up on my toes. also realized how NOT flexible i have become… time to start working on that more often.

after the WoD, i did the SWoD (Strength Workout of the Day) listed on the CFFB site:

Squat 3×10 @ 70% of 5 RM
Press 5 RM

did my 3 sets of squats at 225lbs and pressed (standing shoulder press, no hitch) 185lbs. again, getting back into the mix. and i finished the workout with a bar beach circuit 10×2. not the greatest, but it felt good not being sick and getting the workout in. yay!

Complete as many rounds as possible in 15 minutes:

5 Push Jerks or Split Jerks 155 lbs
7 Push Ups
Sprint 1/2 Gasser (the CFFB gasser is across a football field and back twice. half gasser is down and back. i ran length of basketball court down and back twice for my gassers)

My Results:

9 rounds + 5 push jerks + 7 pushups

i thought i’d be able to get to 10 rounds, and was close. but close doesn’t count unless your playing horseshoes, hand grenades or atomic bombs. next time we roll this hog out, we’ll get ten rounds and then some!

on the bright side, lbs have been shed, down to 241 today (on a different scale). the goal of 215 is still out there.

Perform 2 Power Cleans and 2 Strict Chin Ups on the minute for 15 minutes.

*Complete Power Cleans around 85% of 1 RM
*For every rep not completed, perform 1 burpee

My Results:

PowerCleans at 235lbs (85% of my 1RM of 275lbs from the total last week), no misses.

It looks like all those pullups (which i still hate, btw) are starting to take effect. the pullups (or rather chinups) went fairly well today. the PClean weight wasn’t too difficult, but i’m sticking with the ‘no straps’ concept with the cleans…

finished with some jumprope work and a couple sets of box hops. planning on getting more ladder/agility work done in the future and also more run technique work.

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

My results:

did my presses at 165lbs (not sure what my 1RM for presses would be), but that seemed pretty solid. my time: 7:33 – again, pullups suck.

after that, i did some lightweight/high rep squat work (185lbs x 13 reps x 3 sets) with some jump rope work betwixt sets. then did some upright rows and back rows to decrease the imbalance between the front and back (since i’ve been doing all the pushups, i want to start doing more back work in the AMs).

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

My Results:

Total: 1560lbs

breakdown:
PowerClean: 275 (attempted 295 after, but wasn’t having it today)
Squat: 435 (attempted 465 after)
Bench: 375 (stopped on second lift)
DeadLift: 475 (attempted 500 after)

i was actually kind of excited for this workout – since i’m just getting back into the swing of things, doing the CF Football Total workout is a nice way to say “here’s where i started”. i’ll expect to see some gains next time we do total. a couple notes: 1) i did not use straps for the cleans – this felt a little awkward and i’m pretty sure i could’ve gotten 295 had i used the straps 2) i was lifting alone (i know it’s not an ideal situation), so i did not have spotters for squat and bench, i probably could’ve worked 465 in the squat harder, but i was in a good position to drop without issue when i got stuck and i stopped after my second in the bench because i didn’t want to require me to find a way to homer simpson my way out of 395lbs.

however, it did feel good to move some iron this morning!

NEway, on to todays WoD:

Complete 8 rounds of:

Sprint 200 meters

*Rest 2:1 (rest:work) between rounds

My Results:

38s, 39s, 41s, 40s, 44s, 44s, 43s, 40s

a not complex WoD today and i’m already feeling it in my calves – seems to be the case when i do some extensive running. while i didn’t pass out or collapse afterward, i definitely took my time to recover (1 walking lap 200m and one jogging lap). kinda sad, really. next time this workout comes around, i’d like to see all 8 under 40s – i think that’s an attainable goal.

Today’s WoD:

5 rounds for time:

Sprint 100 yards
6 Right Arm KB Power Snatch 2 Pood (substituted 75lb DB)
6 Left Arm KB Power Snatch 2 Pood (substituted 75lb DB)
12 Pull Ups

My Results:

22:37

sprints weren’t much of sprints and pullups again, killed my time. first day back after a week off due to travels and i felt like i hadn’t worked out in a month! felt good to get back into the swing of things, though.

after the workout, got some agility ladder in, but didn’t have time to get much else in – traffic was ridiculous this morning…

Today’s CFFB WoD

On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight 85%+ of 1 RM Power Clean.
*Perform 1 burpee for every miss.

My Results:

I misread the weight requirements and went with 255 (80% of my recent 1RM of 320) – instead of 85%. it was pretty easy for me. i did use straps because i always use straps anytime i clean over 225. i’m thinking of starting anew with the clean record keeping and not using straps at all (i know my weight will drop considerably without straps)… any thoughts from the web-o-sphere?

post WoD: because i was late this AM, i didn’t get to the squat workout i was hoping to get to today. i did however get some plyo box work in and did some agility ladder work. disappointed that i didn’t get my workout in on wednesday (slept in because i didn’t feel the greatest), but today felt pretty good. and next week i’m out of town for a conference, so i’m not sure if i’ll be able to workout anywhere.

i’ll find some time to write about the conference later…

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*Do Not Drop The Weight. Do Not Set It Down.*
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Rest 120 seconds between sets.

My Results:

135lbs, one drop (last set) finished in 12:20 – running clock (including the 2 minute rest).

the weight might’ve been a little light – but i’m glad i stayed there, because my forearms were on fire last set (hence the one drop).

Post WoD, i did the bench 10-8-6 and got some back rows in. the plan is to get clean and deadlift on wed and squats on frid (hopefully, by then my hammy’s will be ready to squat again).