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 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.

CFFB WoD 5.3.11

Today’s Workout

Squat + Rack Jerk 2+1, 2+1, 2+1, 2+1, 2+1
GHD Back Extensions + 25 lbs plate 3×12
Hollow Rocks 3×20

Complete:
Find 2 RM Box Jump
then…
8 x 40 yard Sprints

*full recovery between efforts.

My Results

Squat + Jerk: 225lbs, 245lbs, 265lbs, 275lbs, 285lbs
GHD – did one set of 12, then got distracted

2RM Box Jump: ~41″
40yd sprints: 5.3s, 5.1s, 5.1s, 5.2s (then ran out of time)

not pleased with the times on the 40s… i was self timing, so i’m not sure what impact that has on time… but seriously? 5s? eek. and i ran out of time, so i only got through 4 crappy 40s instead of the RX’d 8. i did have fun with the Squat+Jerk lifting though (2 squats then 1 jerk). and i did superset with the squat+jerk and some DB flies/extensions, just felt like i needed more. forgot what the hollow rocks were, so i didn’t even attempt them