Tillman
Complete 7 rounds for time:

7 Deadlifts – 315 lbs
1 Full Gasser
15 Pull Ups
*Rest 45 seconds between rounds

My Results

25:35 – compared to 32:33 on 1/8/11

i subbed the football field gasser (two trips across the football field and back) for a basketball court gasser (freethrow line, back, halfcourt, back, freethrow line, back, fullcourt, back) and after the first round, i ended up doing jumping pull ups…

and yes, that is an exact copy of the first round (why reinvent the wheel) – today’s results and modifications were very similar outside of the much reduced time. it would appear as though what i’m doing is helping.

For Those Who Don’t Know

Patrick Daniel Tillman (5.6.76–4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

CSWoD
Deadlift 5 RM

21, 15, 9 reps of:
Deadlifts – 70% of 5 RM
Ring Dips

My Results

Deadlift 5RM: 465lbs
21/15/9 DL/Dips – DL@335lbs: 14:25

Today, i did the strength portion of the workout first – which seems to be the way most folks on the CrossFit Football site do it. i’ve also been doing the Amateur strength workouts, which i think i’ll start doing the Collegiate workouts for a while. we also don’t have rings, so ring dips were out – i subbed regular dips. after a new 5RM in deadlift, doing a deadlift workout was killer. i am aware that 70% of 465 is actually closer to 325, but i already had 335 on the bar and didn’t feel like moving things around. time is very much too high and it’s a direct result of cardio endurance. what i need to do is add some p90x or Insanity workouts on my off days… but i still feel weird working out in my living room. maybe i just gotta suck it up and focus on my shyt instead of where i’m doing it. time for me to bring it!

Complete 5 rounds for time of:
3 Deadlifts 315 lbs
5 Handstand Push Ups
Sprint 50 meters

SWoD

Squat 3×5 (add 5lbs to last workout)

My Results

6:23

Squat 3×5 @ 325lbs

felt fairly good today – the sprints were a 25 yd down and back in the weightroom and turned into not much of a sprint, but a rapid jog… the boys could NOT get the HSPU thing figured out, i wasn’t sure whether to laugh or cry. after i finished my entire 5 rounds, they ended up just doing reps of presses with a bar… we then did some Handstand holds and eek, it was ugly. squats felt solid, probably should’ve jumped up a lil bit more in weight, but that’ll come with time.

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.

Complete 10 rounds:

5 Seated DB Power Cleans 50 lbs
Sprint 20 yards

*walk back to DBs for recovery

SWoD

deadlift: 5RM
GHD: 3×10

My Results

14.6s, 15.1s, 17.0s, 16.7s, 16.0s, 16.7s, 16.5s, 16.1s, 15.5s, 14.5s
deadlift: 450lbs for 5RM
GHD: 3×10 (bodyweight, which is plenty

times might be a little high, because we were self-timing each round (start the stopwatch, lift weights, pick up stopwatch, run, stop stopwatch)… but it was consistent. 450lbs on the deadlift wasn’t the easiest, but it got done.

Complete 3 rounds:

1 Muscle Clean to Push Press…2 Muscle Cleans to 2 Push Presses…3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.

*Each muscle clean must start on the ground.

SWoD

Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

My Results

5rnds @ 135lbs, 4rnds @ 135lbs, 5rnds @ 135lbs

SWoD
Deadlift: 425lbs
Pull Ups: 6, 4, 3

the WoD today was a very interesting one… it is crazy how fast i got burned out on the muscle cleans and presses. the forearms are still aching (which does not help when doing pull ups). deadlift felt pretty good and i jumped 20 lbs from the last workout instead of the prescribed 10lbs. and i’m glad i did. need to get that number up a lot higher. pull ups still suck – but i’m seeing progress. today was dead-hang pull ups and to get 6 in a set before i would’ve needed to kip em.

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.

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.

Tillman
Complete 7 rounds for time:

7 Deadlifts – 315 lbs
1 Full Gasser
15 Pull Ups
*Rest 45 seconds between rounds

My Results

32:33 – i subbed the football field gasser (two trips across the football field and back) for a basketball court gasser (freethrow line, back, halfcourt, back, freethrow line, back, fullcourt, back) and after the first round, i ended up doing jumping pull ups… otherwise, i’d probably still be on round 5 – cuz pull ups are TEH SUCK! of course, that’s probably because i’m a huge fat@$$ and pulling up that much weight is harder than if i weren’t in such bad shape – something to work on, for sure.

i didn’t see the rest between rounds, but i still managed to take a lil break between rounds and in most cases, it was probably longer than 45 seconds. the hands are sore and i’m sneezing up chalk dust. i really like this workout, even though it is a killer

For Those Who Don’t Know

Patrick Daniel Tillman (5.6.76–4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

Deadlift 3-3-3-3-3 reps

My Workout:
335lbs x 3
365lbs x 3
385lbs x 3
415lbs x 3
415lbs x 3

4th set i started to lose grip – my forearms are still smartin’ from last weeks workouts. the weight was pretty light, specially for me, but i did want to clean up the form a bit. imma get some more work in now.