CFFB WoD 5.2.11

Today’s Workout

The Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight
Pull Ups

My Results

bench @ 255lbs (which is closer to bdwt than i’d like): 17:42

running late this morning (extra long deuce, forgot keys, etc.), so i didn’t do the strength portion of the WoD today. i was curious to see how i’d do with “The Volkswagen”. wow, my bench is weak right now. pull ups were better, not unbroken, but i am seeing improvement.

i think i need to get a better workout routine in place, whether we make another attempt at Insanity or P90X at the ‘home gym’ or something else, i’m not sure… anyone got some suggestions? It’s already May and my Warrior Dash isn’t too far off only two months, gotta get some conditioning work in, else that’s gonna be a VERY long 3.02 miles…

CFFB WoD 4.26.11

Workout of the Day

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.

CFFB WoD 4.25.11

Today’s Workout

Find 1 RM Box Jump from a seated position (parallel box)
Front Squat + Jerk 3+1, 3+1, 3+1, 3+1, 3+1

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

1RM Box – 46″ (forgot the seated position component of the workout though, doh)
Front Squat + Jerk: 185, 185, 205, 205, 215

Ensign:
round 1: 3 complete rounds + 3 cleans, 6 push ups, 3 dips
round 2: 3 rounds + 3 cleans
round 3: 3 rounds
round 4: 2 rounds + 3 cleans, 6 push ups
round 5: 2 rounds + 3 cleans, 6 push ups, 3 dips
round 6: 2 rounds + 3 cleans, 6 push ups, 4 dips

i started rounds 1-3 doing the air squats first, then was wondering if i was supposed to do all rounds for 1, 3, 5 as air cleans and all rounds in 2, 4, 6 as dips… so round 4 i changed and did dips first and then air squats… dips were a time killer for me today – no rings again, just regular dips – and after a week off with the new baby, and little to no workouts last week… i gotta hunch i’ll be feeling this for a couple days!