CFFB WoD 5.23.11

Today’s Workout

Front Squat 12×2 @ 75% of 1 RM (45 secs rest)

Complete 4 reps:
Four Cone Drill (2 right starts & 2 left starts)
*rest as needed between reps

then…
Perform 5 rounds for time:

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

My Results

front squat: 245lbs 12×2 (45s rest)

15 yd Four Cone Drill: right – 11.9s. 11.2s left – 11.7s, 11.2s

5R Bench/Pull ups (bench @ 330lbs): 15:59

a roasty/toasty one today – it was plenty hot in the weight room. legs were sore after the 1st Four Cone Drill – but that might’ve been because i hadn’t warmed up for agility enough as the 2nd-4th ones felt better. The 5Rounds Bench/Pull Ups was a tough one – i wasn’t sure of the bench amount, felt heavy first round… but the brisk walk across the gym seemed to be a good rest period between benching and the pull ups.

CFFB WoD 5.13.11

Today’s Workout

On the minute

Perform 2 Power Cleans & 1 Jerk on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 cleans & 1 jerk.
*Use a maximal weight. 65-80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

SWoD

Strict Chin Ups – 3xMax Reps

My Results

205lbs 2 pClean & 1 Jerk OTM for 15
Chin Ups: 6, 4, 4

whilst warming up, 225lbs felt heavy… however, i might’ve done that a little too soon as 205 was much too light. i decided to do the Amateur strength workout today – 3xMaxReps vs a 3RM – i don’t think i’m ready to do a 3RM for any of those pull up variations.

not sure really what the difference between Pull Ups and Chin Ups – i do them the same…

CFFB SWoD 5.9.11

Today’s Workout

Squat 1, 1, 1, 1, 1
Bench 5, 5, 5, 5, 5

My Results

Squat 1R: 385lbs, 415lbs, 435lbs, 455lbs, 465lbs
Bench 5R: 275lbs, 285lbs, 295lbs, 305lbs, 315lbs

short on time this morning (did not taking into consideration multiple deuces), so i wasn’t able to get the WoD in today. i did like some of the numbers i was able to throw around this morning though. even though i haven’t done much in terms of heavy lifting in either of those lifts, i was pleased with the results.