CFFB WoD 3.1.11

Today’s Workout

As many rounds as possible in 8 minutes:

3 Power Cleans @ 65% of 1 RM
6 Toes To Bar

SWoD

Deadlift 5 RM
Full GHD Sit Ups 3 x 8

My Results

power cleans at 175lbs – 6 rounds + 3 pCleans & 3T2B

Deadlift: 455lbs x 5RM

WoD, grip was the biggest issue with the t2b, i think next time i’ll be able to do 1 if not 2 more rounds. deadlift, new recent record, felt good.

CFFB WoD – 01.04.11

The workout:

Complete 10 rounds:
3 Hang Power Cleans @ 75% of body weight
1 Twenty Yard Short Shuttle Run (Pro-Agility Shuttle)

then 5×3 Front Squat

My Results

The hang cleans were easy, as i’ve always enjoyed power and hang cleans. and the weight i used was 165lbs (i probably should’ve gone heavier). the shuttles were tiring. i tried to time the first couple, but my stopwatch doesn’t always work, so i scrapped that after two failed timings. they weren’t the best times i’ve ever done, that’s for sure.

finished up with 5 sets of 3 front squats – went light (so hopefully, i can walk tomorrow) and just did 185lbs. felt pretty good, but i can tell i’ve lost some flexibility in my wrists/shoulders. i’m going to try to incorporate yoga during mornings when i don’t go to PHS with the idea that i get some extra flexibility work in…

CFFB WoD 01.05.10

Well, Wednesday is usually a Rest Day and since i used up my rest day yesterday, i did the CFFB WoD from yesterday: Tuesday, January 5th, 2010.

Now this morning, i was feeling the workout from Monday. Lats and arms: SORE… but that just tells me I’m alive or that’s what i keep telling myself. i do not like pull-ups. for one, i’m fat and out of shape and it takes a lot of work pulling myself all up ons that bar! to some extent, i feel like John Pinette “I don’t do ups”:

but not completely have i reached the John Pinette level of fitness
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