Today’s Workout
The Ensign
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.
My Results
4rnds, 3rnds, 2rnds, 3rnds, 3rnds + 1 pClean, 3rnds for a total of 18 Rounds (and one extra pClean).
don’t have rings available to us, so subbed regular dips for ring dips
didn’t get back from Pheasant Fest until late Sunday night, so we skipped Monday’s workout. i’m still struggling with not being tired, but we got the workout done today – it was a lot harder than i had expected (you’d think i’d just expect these workouts to always kick my @$$ by now). apparently, my triceps are a lot weaker than i remember – the dips are what killed me today. to make up for no Monday workout, i’ll get some work done on Frid… looking forward to it as always 
February 2nd, 2011 | Comments Off
Today’s Workout
Death by Power Clean
With a continuously running clock do one power clean the first minute, two power cleans the second minute, three power cleans the third minute…continuing as long as you are able.
*Use 55% – 65% of 1 RM Power Clean
SWoD
Deadlift 5RM (5 Rep Max) & Weighted Pull ups 3 x max reps
My Results
9 rounds + 6 @ 165lbs
Deadlift 5RM: 405lbs
Pull ups 3 (25lbs), 3 (25lbs), 3 (25lbs)
as usual, this workout quickly got tough… she starts out pretty easy but once i hit round 8, i started to fall apart. the nice part was that my hip seems to have fixed itself and didn’t bother me at all today. which is one reason why my 1RM on monday was the same as my 5RM today in the deadlift. the pull ups still suck, but i did them dead hang (except the last one was a solid kip). progress will be made, just gotta keep at it.
January 26th, 2011 | Comments Off
Today’s Workout
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single max 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
1450 lbs CFFT
clean: 275 (fail 295)
squat: 405 (fail 455)
bench: 365
dead: 405 (fail 475)
today was not a good day. walked in and my hips just ached – not sure what the deal is, but it just started this morning. it’s not like i did anything since wed and i wasn’t even that sore. very disappointing. last time i did the CFFT (3.12.10), i was able to total 1560 – drastically better results in squat and deadlift. of course, i didn’t push it too much today because of the hip just not feeling right. need to visit the chiropractor soon.
January 24th, 2011 | Comments Off
