Thursday October 28, 2010

Warmup: 2 rounds
200 meter run
Bear Crawl 100'
30 second deadhang + 1 K2E/20 seconds
Bear Crawl back 100'
Frog Hop 100'
30 second deadhang + 1 K2E/20 seconds
Frog Hop back 100'
5 wall squats
10 air squats
20 pass throughs

Then: 10 KB shoulder press
10 left arm standing on right leg
10 left arm standing on left leg
10 right arm standing on right leg
10 right arm standing on left leg

Then: 3 rounds
10 Double KB rack lunge (M24kg/W16kg) +
2 minutes box step up and over(first rd timed wrong 1 min) 20 / 43 / 47
3 minutes rest between rounds
Must improve # of steps each round

Then: 3 rounds
10 back squat @ 60% 1RM + Rd 1 @ 75# form bad
..........................Rd 2 @ 65# sit on ball chest up butt out
..........................Rd 3 same load
200 meter run for time 1.37 / 1.17 / 1.11
3 minutes rest between rounds
Must improve run time each round

Then 2 rounds (time ran out for all groups):
10 clean high pull (drop where the wrist rotaes - for hip & bar path form) @ ~50% 1RM + (53#)
2 minutes on the rower @ 575 meters (men) or 500 meters (women)
Rd 1 4.29 pace
Rd 2 4.39 pace
3 minutes rest between rounds
Must improve distance each round

Then: cool down foam roll

Discussion regarding Whole 30 add carbs before F sessions and maybe fruit


PM Massage - Luna

Wed. October 27, 2010

CFV NEW BOX 6 am Adam & John

Partner DT (Valerie)

10 Rounds 53# all reps

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

we did all lifts one round and switch 16.08
Then one more round (off clock) each lift for form

Partition the work as you wish, 1 person works, one rests, 30:00 time cap

Surprise - 1 min for max burpees 16.5!

Tuesday October 26, 2010

Rest Day

Sunday October 24, 2010 Run Like H3LL

9 am Run like Hell 5K


17. Eva Gage Portland, OR Bib 1449 F 47 0:34:25 11:05 mile pace 17/29 (age) 580/954 (overall)358/655 (females)

Monday October 25, 2010

CFV 6 am Adam

1) Front Squat 1-1-1-1-1-1-1
..45x5...65x1...75x1...95x1...105x1...115x1...125Fx3

2) 3 Rounds:

15 Hang Power Cleans @ 53# (RX 135/95)
15 Burpees

6.52 mins

Adam noted that I am not squating (bowing) with butt back on the power part of the clean; forcing lots of arm pull.

CLEANS = BOW

Whole 30 Day 4

Thursday October 21, 2010

Frieh Session

Warmup: 2 rounds
200 meter run
bear crawl down
30 second deadhang + 1 K2E/15 seconds
bear crawl back
frog hop down
30 second deadhang + 1 K2E/15 seconds
frog hop back
5 wall squats
10 air squats
5 per side jump and tap

Then: 3 rounds
5 knee jumps or 5 single tuck jumps

Then: 10 -> 1 clean ladder
few minutes between each set, increase weight as appropriate, go for 1 RM only if feeling good, focus on form

10x33
9x45
8x55
7x60
6x65
5x70
4x75
3x75
85F
2x80
85F

Then: 4 rounds
4 per limb
Single Leg Deadlift 65#
1 arm KB situp 9#

Then: 4 rounds
4 per leg BB box stepup (strict!) 53# on 10 in box
4 per leg single leg box jump (strict!) 6 in box
4 both leg box jump (increase height over single leg box)
......20 in / 24 in / 26 in / 28 in FAIL

Wednesday October 20, 2010

AM Chiro

Monday October 18, 2010

CFV 6 am Adam

Tabata This!
20 seconds sprint 10 seconds rest x 8 = 4 mins each station

Tabata Squat.....12
Rest 1 minute
Tabata Pull-up...3 (green band wnet to negatives half way)
Rest 1 minute
Tabata Push-up...2 (failure on round 3, went to knees)
Rest 1 minute
Tabata Sit-up....8
Rest 1 minute
Tabata Row.......4

Total: 29

Thursday 14, 2010

AM: Frieh Session

Warmup: 2 rounds
200 meter run
30 sec dead hang + 1 K2E every 10 seconds
30 sec FLR + 1 perfect pushup every 10 seconds
20 pass throughs
10 OHS
5 wall squats *NEEDS work

Then: 2 rounds
Lunge length of gym with 28# BB in
- front rack position
- back squat position
- overhead squat position

Then: Front Squat partnered w/Macala
3x5 @ 50% 1RM 53#
3x4 @ 60% 1RM 63#
3x3 @ 70% 1RM 73#
3x2 @ 80% 1RM 83#
6x1 @ 90% 1RM 93x1 103x2 108x1 113x2 (?)

Chase each set with 10 4 count flutter kicks. Rest at least 3 minutes (including time for flutter kicks) between sets.

Then: 4 rounds (28# BB)
30 second thruster
30 second "rest" with BB in locked out position

Then: 1->4 partner push up ladder (Amy, Macala)
Foam roll

PM 90 min w/Luna!

Wednesday October 13, 2010

CFV 6 am John, Adam, Tyson

Grace - 30 Clean and Jerk for time
53# in 5.42 mins

Tuesday Oct 12, 2010

Rest Day

Monday October 11, 2010

6 am cfv Adam

CrossFit TOTAL 360
Back Squat PR
5x45....4x65....3x85....2x95
1x115...130F....1x125....130F

Shoulder Press PR
5x33....4x45....3x55....2x60
1x65....75F....1x70

Deadlift 1.1 x BW
5x95....3x115....2x135
1x145....1x165...175..3xF

PM Chiro - Supraspinatis work

Sunday October 10, 1010

7am 3.05 miles in 38.32 mins

Route: down to Custer, Bertha to Capitol to Burlingame to 10th to Vermont
.......return Bertha to Custer to 13th

walk Bertha to BB video to home for cool down ~.5 mile

PM volunteer at the finish line for the Portland Half Marathon Walk

Thursday October 7, 2010

Frieh Session 5.30 am (holy H3LL!)


Warmup

run 200 meters

bear crawl length of gym 20 second deadhang + 1 K2E
bear crawl back length of gym
frog hop length of gym 20 second deadhang + 1 K2E
frog hop back length of gym
5 wall squats
10 air squats
5 tuck jumps


WOD Partnered w/Cin

6 rounds chain pull + sprint three times

......hold KBs (16 kg ea) in rack position while partner completes chain pull sprint

Rest >1 min - <3 min

Then: 4 rounds 5 per leg single leg barbell box step up (53#/10")

...........5 per leg lunge w/DBs (16#) in farmers carry

Rest >1 min - <3>

Then: 4 rounds 4 front sq @ 60-70% 1 RM (113 / 63# [56%] opps)
.........Immediately chase set with 4 box jumps @ at uncomfortable height (20")

Rest >1 min - <3>

AirDyne backed up took 800 m light run with Cin

Then: 3 rounds AirDyne for calories 2 minutes of 15 hard/15 less hard

...........2 minutes of active rest Score: 25/22/22

Foam roller

Wednesday October 6, 2010

CFV 6 am Adam & John

Front squat 5-4-3-2-1-1-1
53-63-83-103-113(f)-108-113 PR

WOD - Chipper for time - any partition/stratagy

400m med ball carry - 10#
100 double unders (sub 300 singles - 3 sets)
8x Cindy (divided in sets of 2)
.....5 pull up (blue band)
....10 pushup w/release
....15 squats
100 sit ups (40-10-25-25)
400m plate carry - 25# (walked some and took 1 rest)

31.59 mins

Tuesday October 5, 2010

Rest day

Home sick

Mole removed 4.30 pm (lidicain)
streep negative

Monday October 4, 2010

CFV Adam 6 am

Hero WOD -- Jack

AMRAP in 20 minutes

115/75 pound Push press (31#)
10 reps 10 KB Swings 1.5/1 pood (26#)
10 Box jumps, 24/20 inch box RX!!!

My score: 10 rounds right on the bell!

Saturday Oct 2, 2010

Forest Park -- Leif Ericson 8.20 am

A & S in stroller (60+#)
.25 miles to trail
4 miles up - break @ 3 miles
......59 mins to 3 mile marker last mile @ 17 mins
turn around--slow stroll down
3 hours -- 8.5 miles