Thursday, December 22, 2011
Monday Dec. 19, 2011
Rest week (Mara's mom) until next Monday 12/26
Resumed Yoga once a day
Resumed walking (mostly mornings) per Mel's blog about resteting rythums
Resumed Yoga once a day
Resumed walking (mostly mornings) per Mel's blog about resteting rythums
Tuesday, December 6, 2011
Sunday, November 27, 2011
Saturday November 26, 2011
Kids
9.30 - 12 CM2 * Panda for lunch * Morlenad Park
Sophia nap * meditate (A up)
PM home * fire
kids down 8 * meditate
9.30 - 12 CM2 * Panda for lunch * Morlenad Park
Sophia nap * meditate (A up)
PM home * fire
kids down 8 * meditate
Friday November 25, 2011
Kids
9am Macy's Parade
10-12.30 Playground Gym
Naps - medatate 3.30
Tree lighting, Santa, Festival of Trees in Vanc
9am Macy's Parade
10-12.30 Playground Gym
Naps - medatate 3.30
Tree lighting, Santa, Festival of Trees in Vanc
Saturday, November 26, 2011
Thursday November 24, 2011
Thanksgiving
meditate am
C & P for dinner / bring kids back (A tanturm)
meditate pm
meditate am
C & P for dinner / bring kids back (A tanturm)
meditate pm
Wednesday, November 23, 2011
Monday November 21, 2011
Off BC
meditate 5 am
6 am Bikram Erika (4 yr aniversary teaching)
9.30 dentist crown and 2 fillings
3.15 Ryan & Michelle
meditate pm
meditate 5 am
6 am Bikram Erika (4 yr aniversary teaching)
9.30 dentist crown and 2 fillings
3.15 Ryan & Michelle
meditate pm
Sunday November 20, 2011
Breitenbush Meditation Retreat w/Jerry Jones
soak & steam
Meditated 2x at retreat and once at home in the evening
drive home, slow (15 MPH) down to Detroit due to ice and shade
soak & steam
Meditated 2x at retreat and once at home in the evening
drive home, slow (15 MPH) down to Detroit due to ice and shade
Saturday November 19, 2011
Breitenbush Meditation Retreat w/Jerry Jones
meditated 3 times - WOW!
14 hatha yoga postures
soak and steam
meditated 3 times - WOW!
14 hatha yoga postures
soak and steam
Friday November 18, 2011
6 am Bikram Shawna
BC 8 to 1 / Girls 1.30 - 3.30 / 3.30 - 5.20 drive to BB, SNOW!
Soak in the dark snow falling before dinner
Meditation retreat with Jerry Jones first session @ 7.45 to 9.30
meditated once, seemed quick (20 mins)
BC 8 to 1 / Girls 1.30 - 3.30 / 3.30 - 5.20 drive to BB, SNOW!
Soak in the dark snow falling before dinner
Meditation retreat with Jerry Jones first session @ 7.45 to 9.30
meditated once, seemed quick (20 mins)
Wednesday, November 16, 2011
Wednesday November 16, 2011
up 4.40 1 egg, 2 yams
6 am Bikram Shawana hungry!! (did not eat for 6 hrs yesterday, lite dinner....bad)
BC 9 hrs
dinner @ fish house
6 am Bikram Shawana hungry!! (did not eat for 6 hrs yesterday, lite dinner....bad)
BC 9 hrs
dinner @ fish house
Monday, November 14, 2011
Monday November 14, 2011
up 4.40 1 eHB egg, 2 yams
6 am Bikram Erica
Room never felt hot, no runny nose once we began, cold (from sweat or windows?)
did all postures except second set of Triangle (use the forward heal to ground)
lots of direction for staying together as a group and practicing in community vs alone/at home
6 am Bikram Erica
Room never felt hot, no runny nose once we began, cold (from sweat or windows?)
did all postures except second set of Triangle (use the forward heal to ground)
lots of direction for staying together as a group and practicing in community vs alone/at home
Saturday, November 12, 2011
Saturday November 12, 2011
P
runny nose lighter but still on R w/eye too
4 pm Bikram Shawna
sat for the second set on most of the standing series, but feeling better and can now breath!!!!
runny nose lighter but still on R w/eye too
4 pm Bikram Shawna
sat for the second set on most of the standing series, but feeling better and can now breath!!!!
Thursday, November 10, 2011
Thursday November 10, 2011
Up @ 4.40 nose stuffy but cleared, eyes goopy
6 am Bikram Erica
several rests for breath which was shallow but no runs - neck tight and sore, headache, not much sweat
After: achey in joints
Work 8-5
bed 7-12.3 up 12.30 -2, bed 2-6.30
6 am Bikram Erica
several rests for breath which was shallow but no runs - neck tight and sore, headache, not much sweat
After: achey in joints
Work 8-5
bed 7-12.3 up 12.30 -2, bed 2-6.30
Wednesday, November 9, 2011
Wednesday November 9, 2011
5 pm Bikram Anna +
Room hot, pace odd, savasanas quick
running nose and some difficulty with breathing
Nose REALLT running by bed time tried Julia's saline nose rinse -- yuck
Room hot, pace odd, savasanas quick
running nose and some difficulty with breathing
Nose REALLT running by bed time tried Julia's saline nose rinse -- yuck
Tuesday November 8, 2011
7 pm Julie
Correction: situp should be ballistic (elbows to ears) until the peak then exhale and bend knees to reach toes and create compression to fully exhale.
80/20 of breath: full breath in, let out 20% while holding posture, last inhale full and reach to extend the posture
Correction: situp should be ballistic (elbows to ears) until the peak then exhale and bend knees to reach toes and create compression to fully exhale.
80/20 of breath: full breath in, let out 20% while holding posture, last inhale full and reach to extend the posture
Monday, November 7, 2011
Monday November 7, 2011
6 am Bikram Erica ++ lead from the back of the room
7 pm Help Potrait meeting
7 pm Help Potrait meeting
Sunday, November 6, 2011
Saturday November 5, 2011
7 am Bikram Heidi
Did all poses but still struggleing w/ backbends and the floor bow
R shoulder muscle over scapula still sore
10.30 SPOTS - cold!
Did all poses but still struggleing w/ backbends and the floor bow
R shoulder muscle over scapula still sore
10.30 SPOTS - cold!
Friday, November 4, 2011
Friday November 4, 2011
Am rest, coffee
6 pm Bikram Day 20Sean *chatty but good cues
did well on balancing postures, did all postures but could only band a bit on the backward on knees, R shoulder/superscap hot. Arms to elbow good after massage yesterday.
6 pm Bikram Day 20Sean *chatty but good cues
did well on balancing postures, did all postures but could only band a bit on the backward on knees, R shoulder/superscap hot. Arms to elbow good after massage yesterday.
Thursday, November 3, 2011
Thursday November 3, 2011
Bikram 6 am Kim
*correction on Half Tortise - head below arms push....
R knee still hurts but seems
5.30 Ryan and Michelle - shoulders/neck
*correction on Half Tortise - head below arms push....
R knee still hurts but seems
5.30 Ryan and Michelle - shoulders/neck
Wednesday Nov. 2, 2011
Soup
big bruise on outer R knee and tighness from H@C seems to have released after last night?
5 pm Krista
*correction for Locust - hands turned down beside hips, do leg lift and work hands under body
big bruise on outer R knee and tighness from H@C seems to have released after last night?
5 pm Krista
*correction for Locust - hands turned down beside hips, do leg lift and work hands under body
Wednesday, November 2, 2011
Sunday, October 30, 2011
Sunday October 30, 2011
Kids
Flat, Lee Farms for pumpkins, w/ Jules
2 .30 chicken & veggies @ Teriyaki place @ Walmart--Good!
4 pm Bikram, Krista
single leg stands improving, backbends sucked, final twist got both hands up! :)
Flat, Lee Farms for pumpkins, w/ Jules
2 .30 chicken & veggies @ Teriyaki place @ Walmart--Good!
4 pm Bikram, Krista
single leg stands improving, backbends sucked, final twist got both hands up! :)
Saturday Oct. 29, 2011
up at 5.10 * ate shrimp, olives, broc ASAP
6 am 1 HB egg & yam, sips of coco nut water before
7 am Heidi **very good, hungry at one point starting tummy series but put it out of mind
*did leg raises again
Kids @ 10 am CM2/ trains @ Amtrak
Bed 8.30 pm
6 am 1 HB egg & yam, sips of coco nut water before
7 am Heidi **very good, hungry at one point starting tummy series but put it out of mind
*did leg raises again
Kids @ 10 am CM2/ trains @ Amtrak
Bed 8.30 pm
Friday Oct 28, 2011
6 pm Tom
*excellent tried to single foot raise on the hand under tummy series, not double yet
forced dinner to see if am is better with food tmrw. bed at 8.45
*excellent tried to single foot raise on the hand under tummy series, not double yet
forced dinner to see if am is better with food tmrw. bed at 8.45
Thursday, October 27, 2011
Tuesday, October 25, 2011
Monday, October 24, 2011
Monday October 24, 2011
CFV 6 am Adam
OH Squat Partner Amy D-T
33#x2...38#x2...
50#x1 shallow
7 pm Bikram - Tom
medium, felt hungry about half way and not focused, rested 25%
IPP today, cater w/ T
Sunday October 23, 2011
Cook
Bikram 4 pm Tom (Excellent) focus was 'solid and safe'
did all postures first set, on backbends on knees did not do second set.
Bikram 4 pm Tom (Excellent) focus was 'solid and safe'
did all postures first set, on backbends on knees did not do second set.
Saturday, October 22, 2011
Saturday October 22, 2011
9 am Isabella - first bottle and cold
4 pm Bikram Shawna - much better did 80+% of postures - focus was grounded and kind
4 pm Bikram Shawna - much better did 80+% of postures - focus was grounded and kind
Friday October 21, 2011
6 am Bikram Shawna
hard dizzy and very nauseted (too close to Th 5 pm food /water?)
5.30 Luna - new place
hard dizzy and very nauseted (too close to Th 5 pm food /water?)
5.30 Luna - new place
Wednesday, October 19, 2011
Wed. October 19, 2011
Wii weight 159.5#
CFV 6 am
Partner WOD w/ Eileen
5.00 row 34 cal 2.30 min (using FGB stratigy)
5.00 Double unders (64x3 singles)
5.00 Airdyne both 74 cal
5.00 Rope (rows @ 3x3)
5.00 Prowler push (up/back 3 trips: hi-low)
5.00 Snadbage getups (30#) 16
7 pm Bikram
CFV 6 am
Partner WOD w/ Eileen
5.00 row 34 cal 2.30 min (using FGB stratigy)
5.00 Double unders (64x3 singles)
5.00 Airdyne both 74 cal
5.00 Rope (rows @ 3x3)
5.00 Prowler push (up/back 3 trips: hi-low)
5.00 Snadbage getups (30#) 16
7 pm Bikram
Tuesday, October 18, 2011
Tuesday, October 18, 2011
AM cook
7 pm Bikram (Julie) fewer rests
meal @ 5
Soup @ 5.30
Nuts 30 min before
hungary all day
7 pm Bikram (Julie) fewer rests
meal @ 5
Soup @ 5.30
Nuts 30 min before
hungary all day
Monday, October 17, 2011
Monday October 17, 2011
CFV am Adam
Back squat 5-5-5-5-5
45#x 5 then 4 @ 20 inch box jump
65# x 5 repeat
85# x 5 repeat
95# x 5 repeat
105# x 5 repeat
110# x 3 repeat
3 Rds for time: 19.39
454m run
25 burpees
5 PM Bikram Yoga Day 2 Sarah Joy
Nut snack before, food 2 hours before, coconut water after
Back squat 5-5-5-5-5
45#x 5 then 4 @ 20 inch box jump
65# x 5 repeat
85# x 5 repeat
95# x 5 repeat
105# x 5 repeat
110# x 3 repeat
3 Rds for time: 19.39
454m run
25 burpees
5 PM Bikram Yoga Day 2 Sarah Joy
Nut snack before, food 2 hours before, coconut water after
Sunday, October 16, 2011
Sept 30 - Oct. 15
Kids
Fri 9/30-10/2 kids
10/2 Isabella born
10/3 & 10/4 split kids w/P
10/4 pm Caitlin & Isabella home
10/4 pm - 10/7 kids
10/7 pm drive to CL
10/7 pm - 10/10 2 pm CL
10/10 5 pm Massage/Chiro (dan R hip sore after)
10/11 - 10/12 Anthony Playgound Gym/ Swim
10/12 - 10/13 Fall (L wrist, hip, & head) in the am and CL
10/13 pm drive to CL
10/13 - 10/15 am CL (P work on car)
10/15 am meet Uncle Bob @ CM2
Fri 9/30-10/2 kids
10/2 Isabella born
10/3 & 10/4 split kids w/P
10/4 pm Caitlin & Isabella home
10/4 pm - 10/7 kids
10/7 pm drive to CL
10/7 pm - 10/10 2 pm CL
10/10 5 pm Massage/Chiro (dan R hip sore after)
10/11 - 10/12 Anthony Playgound Gym/ Swim
10/12 - 10/13 Fall (L wrist, hip, & head) in the am and CL
10/13 pm drive to CL
10/13 - 10/15 am CL (P work on car)
10/15 am meet Uncle Bob @ CM2
Wednesday, September 21, 2011
Tuesday Sept 20, 2011
CFV 5.50 pm Steve & Adam
15 mins Clean and Jerk speed/skill practice
For time:
400m run
3 rds Cindy
10 ground to overhead (C&J) at 60% 1RM=53#
3 rds Cindy
400 m run
Time: 15.14 all rds unbroken, g2oh done as singles
Cindy = 5 pullups, 10 pushups, 15 squats
Mods: blue band, box, Rx
15 mins Clean and Jerk speed/skill practice
For time:
400m run
3 rds Cindy
10 ground to overhead (C&J) at 60% 1RM=53#
3 rds Cindy
400 m run
Time: 15.14 all rds unbroken, g2oh done as singles
Cindy = 5 pullups, 10 pushups, 15 squats
Mods: blue band, box, Rx
Saturday, September 17, 2011
Sat Sept 17, 2011 FGB6
CFV ~10 30 am **FGB
Wall ball (10#).....15...15...12
SDHP (45#).........20...18...16
Box jump (16")....19...18...15
Push press (45#).16..14...13
Row (calories)......11...11...11
Totals....................81...76...67 = 224
Wall ball (10#).....15...15...12
SDHP (45#).........20...18...16
Box jump (16")....19...18...15
Push press (45#).16..14...13
Row (calories)......11...11...11
Totals....................81...76...67 = 224
Wednesday, September 14, 2011
Tuesday, September 13, 2011
Monday, September 12, 2011
Thursday, September 8, 2011
Tuesday, September 6, 2011
Tuesday Sept. 6, 2011
Frieh Session - Adam
Row 2000 meters for time: 9.26 min
Recovery up to 10 mins
Then: Big 55 Ladder not for Time but don't drag your a$$
Thruster - 53# @ rd of 6 switched to 43#
Squat Clean - same as Thruster
Box jump – ~20" tire
Push up – Box
Wall Ball – F: 14# At rd 6 switched to 10# (felt light?!)
Time: 36.56
PM foam roller, lacross ball
recovery walk to Market of Choice 2 mi
Row 2000 meters for time: 9.26 min
Recovery up to 10 mins
Then: Big 55 Ladder not for Time but don't drag your a$$
Thruster - 53# @ rd of 6 switched to 43#
Squat Clean - same as Thruster
Box jump – ~20" tire
Push up – Box
Wall Ball – F: 14# At rd 6 switched to 10# (felt light?!)
Time: 36.56
PM foam roller, lacross ball
recovery walk to Market of Choice 2 mi
Saturday, September 3, 2011
Saturday Spet 3, 2011
CFV 31 Heros WoD
1) run 400 m w/30#
2) 8 Thrusters@ 53#
......6 rope climbs (sub rows 3:1)
....11 tire jumps @ 20"
trading off after run for 31 mins
Partner: Rachel
Rds:6 + thrusters + 4 rope rows
1) run 400 m w/30#
2) 8 Thrusters@ 53#
......6 rope climbs (sub rows 3:1)
....11 tire jumps @ 20"
trading off after run for 31 mins
Partner: Rachel
Rds:6 + thrusters + 4 rope rows
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Monday, August 29, 2011
Monday August 29, 2011
CFV 6 am Adam & Karen
Blue band Chest to bar
rounds complete 9
20:00 AMRAP
5 pullups
10 push-ups
15 sit-ups
As performed:
15# DB PP
Box PUsBlue band Chest to bar
rounds complete 9
Sunday August 28, 2011
Hyped on caffine -- feel good most of the day
cleaned & washed van
clean, wash, & vac car
cleaned & washed van
clean, wash, & vac car
Saturday August 27, 2011
H2C Leg 28 -- 4.40 am
4.2 miles slight uphill
55 mins
Pace 13.03 (overall for all 3 12.05)
4.2 miles slight uphill
55 mins
Pace 13.03 (overall for all 3 12.05)
Friday August 26, 2011
Leg 4 -- Hood to Coast 6.56 am
some rain
Mt. Hood Grocery to RR on Hwy 26
7.18 miles 1 hr 18 min
Pace 10.55
ran the first 4 miles no breaks
then break every mile
Leg 16 -- 6.13 pm
HOT 85ish
Weight station Hwy 30 to Sacpoose
4.10 miles 54 mins
Pace 13.09
mentally hard, hot, loud, lots of walk breaks, misjudged mileage and very dishartend at mi 3
some rain
Mt. Hood Grocery to RR on Hwy 26
7.18 miles 1 hr 18 min
Pace 10.55
ran the first 4 miles no breaks
then break every mile
Leg 16 -- 6.13 pm
HOT 85ish
Weight station Hwy 30 to Sacpoose
4.10 miles 54 mins
Pace 13.09
mentally hard, hot, loud, lots of walk breaks, misjudged mileage and very dishartend at mi 3
Thursday, August 25, 2011
Wednesday, August 24, 2011
CFV 6 am Adam
Filthy 50 - H2C version 'Terrible Twenty'
6...20 Box jumps, 24/20 inch box [16"]
8...20 Jumping pull-ups
7...20 Kettlebell swings, 1 pood [26#]
10...20 steps Walking Lunge,
9...50 Knees to elbows
1...20 Push press, 33pounds
2...50 Back extensions
3...20 Wall ball shots, 20/14 pound ball [10]
4...20 Burpees
5...20 Double Unders
Time: 14.27
.5 mi run with Burt and stretching
Filthy 50 - H2C version 'Terrible Twenty'
6...20 Box jumps, 24/20 inch box [16"]
8...20 Jumping pull-ups
7...20 Kettlebell swings, 1 pood [26#]
10...20 steps Walking Lunge,
9...50 Knees to elbows
1...20 Push press, 33pounds
2...50 Back extensions
3...20 Wall ball shots, 20/14 pound ball [10]
4...20 Burpees
5...20 Double Unders
Time: 14.27
.5 mi run with Burt and stretching
Tuesday, August 23, 2011
Monday, August 22, 2011
Sunday, August 21, 2011
Saturday August 21, 2011
Rest
Met w/CFV girls for H2C
3 hours walking at WildWood Rec
Drive H2C Leg 4
Met w/CFV girls for H2C
3 hours walking at WildWood Rec
Drive H2C Leg 4
Friday, August 19, 2011
Friday August 19, 2011
1 mile run from CFV
6 am Adam
Partner WOD w/Donna *strategy 7 reps and switch
10:00: Establish a 1RM jerk
45#...65#...75#...85#...95#...105Fx2...100Fx1
5:00: Wall Balls 10# [112]
5:00: Ballistic Sit-ups 10# [44]
5:00: Box jump-overs 14" [84]
5:00: Muscle-Ups/Pull-ups blue [66]
One partner works, one rests.
6 am Adam
Partner WOD w/Donna *strategy 7 reps and switch
10:00: Establish a 1RM jerk
45#...65#...75#...85#...95#...105Fx2...100Fx1
5:00: Wall Balls 10# [112]
5:00: Ballistic Sit-ups 10# [44]
5:00: Box jump-overs 14" [84]
5:00: Muscle-Ups/Pull-ups blue [66]
One partner works, one rests.
Wednesday, August 17, 2011
Wednesday August 17, 2011
1 mile run from CFV (new shoes)
CFV 6 am Steve
Games Event Rope Climb/Max Clean
2:00: max 15' rope climbs (rop rows 3=1 got 12)*
2:00: one rep max clean (63#...73#...83#...88#F)
*need to work on the feet for rope climbs
Low back pain,
CFV 6 am Steve
Games Event Rope Climb/Max Clean
2:00: max 15' rope climbs (rop rows 3=1 got 12)*
2:00: one rep max clean (63#...73#...83#...88#F)
*need to work on the feet for rope climbs
Low back pain,
Tuesday, August 16, 2011
Monday, August 15, 2011
Friday August 12, 2011
up early 1.25 mi run from CFV
CFV 6 am Adam - Team WOD 'pick a girl'
Steve & Lori
Diane 21-15-9
DL @ 155# (used 105#)
Hand stand push-ups (did knees)
CFV 6 am Adam - Team WOD 'pick a girl'
Steve & Lori
Diane 21-15-9
DL @ 155# (used 105#)
Hand stand push-ups (did knees)
Monday August 15, 2011
CFV 6 am Adam
Front squat warmup
33x5...53x5...63x5 run 400m
73x5...83x5 run 400m
WO 5 rounds with 3-6 mins recover between
Front squat 83# x 5
run 400 m
Rd 1...2.48
Rd 2...2.50
Rd 3...2.43
Rd 4...2.37
Rd 5...2.16 chasing Jessica!
PM interval run 45mins 8/1.5 distance = 3.8 miles
15 min cold bath
Front squat warmup
33x5...53x5...63x5 run 400m
73x5...83x5 run 400m
WO 5 rounds with 3-6 mins recover between
Front squat 83# x 5
run 400 m
Rd 1...2.48
Rd 2...2.50
Rd 3...2.43
Rd 4...2.37
Rd 5...2.16 chasing Jessica!
PM interval run 45mins 8/1.5 distance = 3.8 miles
15 min cold bath
Sunday August 14, 2011
Hike in the gorge just over Bridge of the Gods and West 3 miles.
Two Chiefs Trail was the plan but must have misread the directions.
Did about 5 mile with 2 miles being El gain of about 1700 feet. 1 mile on flat trail (correct trail?) on descent.
Time ~1. 45 hrs
Two Chiefs Trail was the plan but must have misread the directions.
Did about 5 mile with 2 miles being El gain of about 1700 feet. 1 mile on flat trail (correct trail?) on descent.
Time ~1. 45 hrs
Thursday, August 11, 2011
Tuesday, August 2, 2011
Friday, July 29, 2011
Fri July 29, 2011
CFV 6 am Brad
1) Clean & Jerk 1-1-1-1-1-1-1
...33#...53#...63#...73#...83#...88#Fx2...83#...93#xF3
...rest until next prowler push
Boys vs girls
1) Clean & Jerk 1-1-1-1-1-1-1
...33#...53#...63#...73#...83#...88#Fx2...83#...93#xF3
2) 10:00 Team prowler up low side and back high side
...then wall balls 15 per rd (10#)...rest until next prowler push
Boys vs girls
Thursday, July 28, 2011
Wednesday, July 27, 2011
Wed. July 27, 2011
Foamed rolled before going......left hamstring
CFV 6 am Brad - Track Day
4 laps 10.14.....rest 3 mins
3 laps 9.04.....rest 2 mins
2 laps 5.12.....rest 1 min
1 lap 2 mins flat
CFV 6 am Brad - Track Day
4 laps 10.14.....rest 3 mins
3 laps 9.04.....rest 2 mins
2 laps 5.12.....rest 1 min
1 lap 2 mins flat
Friday, July 22, 2011
Wednesday, July 20, 2011
Wed. july 20, 2011
CFV 6 am Adam
1) 15:00:Thruster 1-1-1-1-1-1-1 (establish a one rep max)
...33#x5...53#x3...63#x1...68#x1...73#F...73#x1...78#x1...83#x1...88#x1...93#F...93#x1...98x1 no more time!
2) For time:21-15-9:Thrusters @ 50% of today's 1RMPull-ups (scaled Fran)
...53# and green band 6.18 mins (should have used 49#) lots of breaks
1) 15:00:Thruster 1-1-1-1-1-1-1 (establish a one rep max)
...33#x5...53#x3...63#x1...68#x1...73#F...73#x1...78#x1...83#x1...88#x1...93#F...93#x1...98x1 no more time!
2) For time:21-15-9:Thrusters @ 50% of today's 1RMPull-ups (scaled Fran)
...53# and green band 6.18 mins (should have used 49#) lots of breaks
Monday, July 18, 2011
Monday July 18, 2011
CFV 6 am Adam
3 rounds for time
...400m run
...15 Front Squats, 50% 1RM (41#)
PM Trail Rum Markum 2.7 mi. 45.24mins 12 mins fast than 1 yr ago.
Time 10.14
3 rounds for time
...400m run
...15 Front Squats, 50% 1RM (41#)
PM Trail Rum Markum 2.7 mi. 45.24mins 12 mins fast than 1 yr ago.
Time 10.14
Monday, July 11, 2011
Monday July 11, 2011
CFV 6 am Adam
3 rounds
800m run
12 deadlifts, ~60% 1RM (R hamstring tight lowered to 75# [40%])
6 pistols (modified to 14" box)
3 muscle-ups (subbed blue band chest to bar pull ups w/ ring dips
Time: 23.30
stretch and foam roll after
3 rounds
800m run
12 deadlifts, ~60% 1RM (R hamstring tight lowered to 75# [40%])
6 pistols (modified to 14" box)
3 muscle-ups (subbed blue band chest to bar pull ups w/ ring dips
Time: 23.30
stretch and foam roll after
Friday, July 8, 2011
Friday July 8, 2011
Walk to work
5.30 CFV
5.30 CFV
"Row Your Boat" Team WOD - Row to 5K
Each person gets 20 pulls on the erg at a time. Then rotate to:
7 ballistic situps
7 med. ball cleans (14#)
7 KB rack lunges (each leg w/18# KBs) before getting back in the boat.
Forgo to write down time but my team won!
Thursday, July 7, 2011
Wednesday, July 6, 2011
Wednesday July 6, 2011
CFV Adam 6 am
1) Front Squat 3-3-3-3-3
...53#...63#...73#...83#...93#...103#
2) Max unbroken thrusters, 95/65
...8
3) Complete 1 burpee the first minute, 2 the second, 3 the third, and so on, continuing as long as you are able.
...9
Run 700 meters cool down
1) Front Squat 3-3-3-3-3
...53#...63#...73#...83#...93#...103#
2) Max unbroken thrusters, 95/65
...8
3) Complete 1 burpee the first minute, 2 the second, 3 the third, and so on, continuing as long as you are able.
...9
Run 700 meters cool down
Tuesday, July 5, 2011
Sunday, July 3, 2011
Friday July 1,2011
CFV 6 am Adam
Teams of 3
0 - 7:00 Event 1
...Max total thruster (me 83# PR)
7:00 - 10:00 clean up and Event 2 briefing
10:00 - 17:00 Event 2
...100 DU / 30 36# KB swings 1 person working T: 1 rd + 6 DU
17:00 - 20:00 Clean up and Event 3 briefing
20:00 - 27:00 Event 3
...20 T2B / 20 walking lunges w/25# plate T: 4 rds + 8
27:00 - 30:00 clean up and Event 4 briefing
30:00 - 37:00 Event 4
...10 lateral burpees / 10 20# DB thrusters 2 people working T: 5 Rds + 4
400 m run cool down and streching
Teams of 3
0 - 7:00 Event 1
...Max total thruster (me 83# PR)
7:00 - 10:00 clean up and Event 2 briefing
10:00 - 17:00 Event 2
...100 DU / 30 36# KB swings 1 person working T: 1 rd + 6 DU
17:00 - 20:00 Clean up and Event 3 briefing
20:00 - 27:00 Event 3
...20 T2B / 20 walking lunges w/25# plate T: 4 rds + 8
27:00 - 30:00 clean up and Event 4 briefing
30:00 - 37:00 Event 4
...10 lateral burpees / 10 20# DB thrusters 2 people working T: 5 Rds + 4
400 m run cool down and streching
Wednesday, June 29, 2011
Wednesday June 29, 2011
CFV 6 am Adam
Benchmarch WOD Kelly
5 rounds for time:
...400m run
...30 box jumps, 24/20 USED 10'
...30 wall ball shots, 20/14 USED 10# (partitioned by 5s)
Time: 42.17
PM 30 min recovery walk
Benchmarch WOD Kelly
5 rounds for time:
...400m run
...30 box jumps, 24/20 USED 10'
...30 wall ball shots, 20/14 USED 10# (partitioned by 5s)
Time: 42.17
PM 30 min recovery walk
Wednesday, June 22, 2011
Wed. June 22, 2011
CFV 6 am Adam
Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1
Start light and increase load every rep.
Then,"Elizabeth"
21-15-9:
...Clean, 135/95
...Ring Dips
Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1
Start light and increase load every rep.
Then,"Elizabeth"
21-15-9:
...Clean, 135/95
...Ring Dips
Tuesday, June 21, 2011
Wed Jun 15
CFV pm
20-18-16-14-12-10-8-6-4-2 reps of:
pullups (ring rows)
walking lunges
plyo pushups (knees)
*Every minute on the minute, complete 1 forward roll into a jumping deck squat (dizzy/almost puked)
*Start a plyo push up by placing one hand on a 45 lb. plate and the other on the ground. Perform an explosive push up that allows you to transition the hand on the ground to the plate and vice versa.
20-18-16-14-12-10-8-6-4-2 reps of:
pullups (ring rows)
walking lunges
plyo pushups (knees)
*Every minute on the minute, complete 1 forward roll into a jumping deck squat (dizzy/almost puked)
*Start a plyo push up by placing one hand on a 45 lb. plate and the other on the ground. Perform an explosive push up that allows you to transition the hand on the ground to the plate and vice versa.
Monday, June 13, 2011
Monday June 13, 2011
Steriods Day 3
CFV 6 am Adam
Air Force WOD
20 Thrusters, used 31# (95/65)
20 SDHP
20 Push Jerks
20 OH squats used 11#
20 Front Squats
6 mins even
Every minute on the minute, complete 4 burpees. Subbed 5 pushups ankle wrapped
Use one loaded barbell for all of the movements.
500 m row cool down -- 2.31min
Chiro PM
CFV 6 am Adam
Air Force WOD
20 Thrusters, used 31# (95/65)
20 SDHP
20 Push Jerks
20 OH squats used 11#
20 Front Squats
6 mins even
Every minute on the minute, complete 4 burpees. Subbed 5 pushups ankle wrapped
Use one loaded barbell for all of the movements.
500 m row cool down -- 2.31min
Chiro PM
Friday, June 10, 2011
Thursday June 9, 2011
Dr. Russo, Podiatrist
No chip, boot 1 week, steriods (medrol)
test in 1 week, retunr in 2 weeks if still painful
No chip, boot 1 week, steriods (medrol)
test in 1 week, retunr in 2 weeks if still painful
Thursday June 2, 2011
CFV 5.30 pm Adam/George
(modified for ankle)
20 calorie row
30 burpees (onto 45#/2" plate REAL easy)
40 DB ground to overhead 15# (45/35)
50 toes to bar (15 K2E - 15 GHD situps)
100 ft. (2 lengths of box )OH lunge, 25/15# (45/25)
150 ft. sprint (no way)
150 situp for time (200)
EMOM flutter kick for 10 secs.
(modified for ankle)
20 calorie row
30 burpees (onto 45#/2" plate REAL easy)
40 DB ground to overhead 15# (45/35)
50 toes to bar (15 K2E - 15 GHD situps)
100 ft. (2 lengths of box )OH lunge, 25/15# (45/25)
150 ft. sprint (no way)
150 situp for time (200)
EMOM flutter kick for 10 secs.
Monday, May 30, 2011
Monday May 30, 2011
9.30am run
4 miles in 45.09 mins. Up, down, and around Terwilliger
PS: slight ankle roll at mile 2-2.5 no real pain
4 miles in 45.09 mins. Up, down, and around Terwilliger
PS: slight ankle roll at mile 2-2.5 no real pain
Saturday, May 28, 2011
Saturday May 28, 2011
Share fundraiser at CFV 9 am
5 events with Cyndi and Lori
1) AMRAP in 15 mins BB Complex
10 DL / 10 Cleans / 10 FS @ 63#
......15 rds...I was on DL & FS..reps of 5
2) Block Party
......each team member runs 1 lap ~ 720 m
.......11.xx mins
3) Sandbags and a sled
shouldered then walked short course w/60# then 30# (ran) then 25# plate a little sled pushing
4) Tire flip 5 mins
......62
5) GI Jane
.....200 burpees pullups (mine where jumping)
...10 each for 130...then 5 each for 70
Potluck
home for 10 min cold bath
5 events with Cyndi and Lori
1) AMRAP in 15 mins BB Complex
10 DL / 10 Cleans / 10 FS @ 63#
......15 rds...I was on DL & FS..reps of 5
2) Block Party
......each team member runs 1 lap ~ 720 m
.......11.xx mins
3) Sandbags and a sled
shouldered then walked short course w/60# then 30# (ran) then 25# plate a little sled pushing
4) Tire flip 5 mins
......62
5) GI Jane
.....200 burpees pullups (mine where jumping)
...10 each for 130...then 5 each for 70
Potluck
home for 10 min cold bath
Friday, May 27, 2011
Friday May 27, 2011
CFV 6 am Adam
Power Cleans 2-2-2-2-2
53#...63#...73#...83#...88#F...88# (PR)
Baseline 6 min flat
500m row
40 squats
30 sit ups
20 pushups (foam roller_
10 pullups (green)
Tabata double unders
low 6 high 9
Power Cleans 2-2-2-2-2
53#...63#...73#...83#...88#F...88# (PR)
Baseline 6 min flat
500m row
40 squats
30 sit ups
20 pushups (foam roller_
10 pullups (green)
Tabata double unders
low 6 high 9
Tuesday, May 24, 2011
Monday, May 23, 2011
Monday May 23, 2011
CFV 6 am Adam
Warm up DUs, rope climb practice (just the foot hold and 1 pull), wall walk handstands
1) Back Squat 6 x 10--Increase load every set
63#--83#--93#--108# (4)--103# (6)
2) 10-1 pyramiad for time:
Time 7.27 (?)
Massage/Chiro PM
Warm up DUs, rope climb practice (just the foot hold and 1 pull), wall walk handstands
1) Back Squat 6 x 10--Increase load every set
63#--83#--93#--108# (4)--103# (6)
2) 10-1 pyramiad for time:
Kettlebell Swings (26#)
Toes to Bar Rd 10-9 then GHD 8-1Time 7.27 (?)
Massage/Chiro PM
Sunday, May 22, 2011
Thursday, May 19, 2011
Wed May 18, 2011
CFV 6.30 pm Adam
1) Single Leg Deadlift 4-4-4-4-4
53# 4/4...63# 4/4...73# 4/4...83# 2/2 (L Leg fail) back to 73# 4/4
Between each set, complete 4 max height wall balls
14# @ ~ 9'
2) "Nancy"5 rounds:
400m run
15 OH squats, 95/65
Modified OH Sq:
Rds 1,3,5 OH sq w/5# pipe
Rds 2,4 GHD
Time: 16.48
1) Single Leg Deadlift 4-4-4-4-4
53# 4/4...63# 4/4...73# 4/4...83# 2/2 (L Leg fail) back to 73# 4/4
Between each set, complete 4 max height wall balls
14# @ ~ 9'
2) "Nancy"5 rounds:
400m run
15 OH squats, 95/65
Modified OH Sq:
Rds 1,3,5 OH sq w/5# pipe
Rds 2,4 GHD
Time: 16.48
Tuesday, May 17, 2011
Monday, May 16, 2011
Sunday, May 15, 2011
Friday, May 13, 2011
Friday May 13, 2011
6 am CFV Adam
1) Partner WOD w/Laura
50 Sandbag Get-ups (30# 10 ea x 5)
400m Sandbag run (E w/SB, Laura ran along)
50 Toes through rings (subbed RR / 10L 15E x 2)
100 Ballistic Situps (10 ea @ 10# x 10)
50 Toes through rings400m (subbed RR / 10L 15E x 2)
Sandbag run (Laura w/ SB ran along)
50 Sandbag Get-ups (30# 10 each x 5)
One partner works at a time, partition the reps between you however you wish.
Time: 27.42
1) Partner WOD w/Laura
50 Sandbag Get-ups (30# 10 ea x 5)
400m Sandbag run (E w/SB, Laura ran along)
50 Toes through rings (subbed RR / 10L 15E x 2)
100 Ballistic Situps (10 ea @ 10# x 10)
50 Toes through rings400m (subbed RR / 10L 15E x 2)
Sandbag run (Laura w/ SB ran along)
50 Sandbag Get-ups (30# 10 each x 5)
One partner works at a time, partition the reps between you however you wish.
Time: 27.42
Wednesday, May 11, 2011
Wed. May 11, 2011
AM walk to work
CFV 5.30 pm Adam
Hockey Night in Canada
10 rds
30 sec WB @ 10#
30 sec slams ball @ 8#
rest 2 mins
1. 13/15
2. 14/15
3. 15/14
4. 13/14
5. 14/14
6. 13/13
7. 14/13
8. 13/14
9. 13/12
10. 13/15
Totals: 135/139
Tuesday, May 10, 2011
Monday, May 9, 2011
Monday May 9, 2011
CFV Adam 6 am
1) Thruster 3-3-3-3-3 partner Laura
11# - 16# - 21# - 31# - 41# - 51# - 61# - 66# (all @ 3 reps)
2) "Med. Ball Mary"AMRAP 12:00
800m med ball run 10#
12 mins
5 HSPU (pu on foam roller)
10 Pistols (down to 16" box)
15 Pull-ups (RR)
800m med. ball run 10#
Chiro 6 pm
1) Thruster 3-3-3-3-3 partner Laura
11# - 16# - 21# - 31# - 41# - 51# - 61# - 66# (all @ 3 reps)
2) "Med. Ball Mary"AMRAP 12:00
800m med ball run 10#
12 mins
5 HSPU (pu on foam roller)
10 Pistols (down to 16" box)
15 Pull-ups (RR)
800m med. ball run 10#
Chiro 6 pm
Friday, May 6, 2011
Wed. May 4, 2011
CFV 4.30 pm Adam & Steve
5 Rounds
400 meter run
21 squats w/ 14# ball
15 box jumps @ 14" (side pain still)
7 sit ups
Time: 27 mins
5 Rounds
400 meter run
21 squats w/ 14# ball
15 box jumps @ 14" (side pain still)
7 sit ups
Time: 27 mins
Monday, May 2, 2011
Monday May 2, 2011
CFV 6 am Adam
DL prograssion in 10 mins
45# x 5, 75# x 3, 95# x 3, 115# x 3
DL 2x on the minute w/ partner Laura
115# x 2 x 3 rds
125# x 2
135# x 2
145# x 2
155# x 2
2) 5 rounds Alternate rounds with a partner.
5 Deadlifts, 50 -70% of 1RM (95# for today)
10 PUS -- Subbed DB bench press @ 15# each
*due to pain in left abdomen from Th pus
200m sprint
Rd 1 -- 1.59
Rd 2 -- 1.58
Rd 3 -- 2.05
Rd 4 -- 2.04
Rd 5 -- 2.15
PM walk 1.75 mi
DL prograssion in 10 mins
45# x 5, 75# x 3, 95# x 3, 115# x 3
DL 2x on the minute w/ partner Laura
115# x 2 x 3 rds
125# x 2
135# x 2
145# x 2
155# x 2
2) 5 rounds Alternate rounds with a partner.
5 Deadlifts, 50 -70% of 1RM (95# for today)
10 PUS -- Subbed DB bench press @ 15# each
*due to pain in left abdomen from Th pus
200m sprint
Rd 1 -- 1.59
Rd 2 -- 1.58
Rd 3 -- 2.05
Rd 4 -- 2.04
Rd 5 -- 2.15
PM walk 1.75 mi
Saturday, April 30, 2011
Thursday, April 28, 2011
Wed. April 26, 2011
CFV 6 am Adam
Partnered w/ Laura (second week)
Front squat 5/5/5/5/5
33# x 5
53# x 5
63# x 5
83# x 5
93# x 4
98# x 3
Hang clean 5/5/5/5/5
33# x 5
38# x 5
48# x 5
58# x 1
48# x 5
Partnered w/ Laura (second week)
Front squat 5/5/5/5/5
33# x 5
53# x 5
63# x 5
83# x 5
93# x 4
98# x 3
Hang clean 5/5/5/5/5
33# x 5
38# x 5
48# x 5
58# x 1
48# x 5
Tuesday, April 26, 2011
Monday April 25, 2011
CFV 5.30 pm Adam & Steve
Games WOD 11.6
Complete as many reps as possible in 7 minutes following:
3 Front Squats @ 43# [Barbell Thrusters (100/65)]
3 Jumping Pull-ups [Chest to bar Pull-ups]
6 FS
6 JPu
9 FS
9 JPu
12 FS
12 JPu
15 FS
15 JPu
7 FS
Total: 97
Judge Cat
Games WOD 11.6
Complete as many reps as possible in 7 minutes following:
3 Front Squats @ 43# [Barbell Thrusters (100/65)]
3 Jumping Pull-ups [Chest to bar Pull-ups]
6 FS
6 JPu
9 FS
9 JPu
12 FS
12 JPu
15 FS
15 JPu
7 FS
Total: 97
Judge Cat
Wednesday, April 20, 2011
Wednesday April 20, 2011
CFV 5.30 pm
Games WOD 11.5
5 cleans @ 53# (100# RX)
10 GHD sit ups (T2B)
15 Wall balls 10# to 9 foot (14#)
6 rds, 5 + 1
Judged 3 heats
Games WOD 11.5
5 cleans @ 53# (100# RX)
10 GHD sit ups (T2B)
15 Wall balls 10# to 9 foot (14#)
6 rds, 5 + 1
Judged 3 heats
Tuesday, April 19, 2011
Monday, April 11, 2011
Friday, April 8, 2011
Thursday April 7, 2011
CFV 6 pm George Clean progression to test for Games WOD PVC - 33# - 53# - 63# - 73# - 78# - 83# (pain in should R, groin L) 1) light 1 mile jog 2) Complete as many times as you wish in 30:00 **got 2 rds completed 15 GHD sit-ups 1:00 FLR 10 Turkish Get-ups (groin pain from Tues?) 1:00 deep squat stretch 5 Skin the Cats ....*G worked w/me on just getting the inverted ring hold - got it by myself 5 times !!!! 1:00 FLR 5 Glute Ham Negatives 1:00 deep squat stretch 3) 10:00: Hang out with a Lacrosse Ball
Wednesday, April 6, 2011
Tuesday, April 5, 2011
Tuesday April 5, 2010
CFV Frieh Session - Brad 1) Clean complex 1 rep every 30 sec for 10 mins - clean - front squat - hang clean 6 rds @ 43# 18 rnds @ 48# 2) For time 1-2-3-4-5-4-3-2-1 - 30# sand bag getups - burpee - 26# goblet squat time: 9.35 3) Airdyne HELL - running clock 80 calories get off every minute for 7 air squats (ball slams @ 10#) Time: 13.40
Monday, April 4, 2011
Sunday, April 3, 2011
Sunday April 3, 2011
12.30 CFPdx Running Clinic Straight line from head to ankles - tether in head to hold upright carriage - chin inline with spine looking about 9 feet out - shoulders down and relaxed - arms swing naturally with bend @ elbows - belly breaths - hips open/upright - feet lift off the ground using hammies (tempo - lean at the ankles to let gravity work hills = foot fall shorter to stay below hips, gravity creates more lean and faster stride
Saturday, April 2, 2011
Sat April 2, 2011
9 am - Heat 1 - CFV WOD 2 Open Games 9 DL @ 100# 12 planked push ups ( one @ a time) 15 box jumps @ 20 inches 4 rounds completed judged
Thursday, March 31, 2011
Thursday March 31, 2011
6.30 pm CFV George PT exercises Adam check pushup for WOD on Sat run 800 - 4.13 rest 2 mins run 800 - 3.58 rest 3 mins run 800 - 4.04? judge 1 rd (15 mins) run 800 - 4.02 row 250 in 1.03 @ 25 s/m rope rows foam roll
Tuesday, March 29, 2011
Monday March 29, 2011
9 am Chiro + massage shoulder/ hammies/ hip flexors CFV 6.30 pm Adam & Cheryl Christine - Benchmark WO - first attempt row 500 m 12 DL @ BW (148) used 123# after not lifting for 5 weeks (R shoulder injury) 21 box jumps @ 20 inches 17.49 mins SL DL @ 28# 4 @ each combo - 2 times KB snatch @ 15# 4/4/4/4 ...................@ 18# 4/4/4/4 cool down foam roll
Friday, March 25, 2011
Friday March 25, 2011
CFV Adam 6 am
Chipper.............Time: 34.16
Run 1 mile - no rest
70 sit-ups - unbroken
60 lunges - unbroken hands behind head
50 KB swings 26# - 6 sets
40 pushups (foam roller above knee) - 5 sets
30 slam balls (sub goblet squats) - 5 sets *soooo pooped
Run 1 mile (12.03) - no rest
Chipper.............Time: 34.16
Run 1 mile - no rest
70 sit-ups - unbroken
60 lunges - unbroken hands behind head
50 KB swings 26# - 6 sets
40 pushups (foam roller above knee) - 5 sets
30 slam balls (sub goblet squats) - 5 sets *soooo pooped
Run 1 mile (12.03) - no rest
Wednesday, March 23, 2011
Wed. March 23, 2011
CFV 6 am Adam & John
1) Option B - 10 Rounds:
....7 Wall Balls (sub DUs)
....7 Pull-ups (sub RRs)
time - 9.28
2) Clean 10X2 on the minute for 10 minutes.
Use 70-80% of your 1RM
38# x 4...43# x 4...48# x 4...53# x 4...58# x 4
1) Option B - 10 Rounds:
....7 Wall Balls (sub DUs)
....7 Pull-ups (sub RRs)
time - 9.28
2) Clean 10X2 on the minute for 10 minutes.
Use 70-80% of your 1RM
38# x 4...43# x 4...48# x 4...53# x 4...58# x 4
Monday, March 21, 2011
Monday March 21, 2011
CFV Adam 6 am
Overhead squat 1-1-1-1-1 reps
PVC - 11# - 16# - 21#
Front squat 1-1-1-1-1 reps
45# - 65# - 75# - 85# - 95# - 100#
Back squat 1-1-1-1-1 reps
33# - 100# - 110# - 115# - 120#
Try to increase the load on each of the fifteen sets and don't remove weight between lifts.
After finishing each squat variation, complete one max set of chest to bar pull-ups (subbed ring rows)
4.30 Ryan 5 Michelle
Overhead squat 1-1-1-1-1 reps
PVC - 11# - 16# - 21#
Front squat 1-1-1-1-1 reps
45# - 65# - 75# - 85# - 95# - 100#
Back squat 1-1-1-1-1 reps
33# - 100# - 110# - 115# - 120#
Try to increase the load on each of the fifteen sets and don't remove weight between lifts.
After finishing each squat variation, complete one max set of chest to bar pull-ups (subbed ring rows)
4.30 Ryan 5 Michelle
Friday, March 18, 2011
Friday March 18, 2011
CFV Adam
Games WOD 1 make-up w/ Julia
AMRAP in 10 mins
30 DUs
15 G2OH @ 55# (subed full squat clean @ 31#)
1 rd + 7 Dus *7.30 mins for first 30 DUs
Games WOD 1 make-up w/ Julia
AMRAP in 10 mins
30 DUs
15 G2OH @ 55# (subed full squat clean @ 31#)
1 rd + 7 Dus *7.30 mins for first 30 DUs
Thursday, March 17, 2011
Tuesday, March 15, 2011
Tuesday March 15, 2011
Massage 90 mins w/Luna
CFV Ryan 6.30 pm
2 rounds
500m row
30 Sit-ups
30 Supermans
30 KB Swings - 26# 3/4 high
Rd 1- 5.20 Unbroken
Rd 2 - 5.35 Broken on KB swings @ 16
CFV Ryan 6.30 pm
2 rounds
500m row
30 Sit-ups
30 Supermans
30 KB Swings - 26# 3/4 high
Rd 1- 5.20 Unbroken
Rd 2 - 5.35 Broken on KB swings @ 16
Sunday, March 13, 2011
Sunday March 13, 2011
Shamrock Run/Walk
5K w/stroller with both kids--I WAS FAST
wish it had been H2C so I could count ROAD KILLS, passed everyone!!!!
5K w/stroller with both kids--I WAS FAST
wish it had been H2C so I could count ROAD KILLS, passed everyone!!!!
Saturday, March 12, 2011
Friday March 11, 2010
AM CFV Adam w/Julia
warmup on rower and shoulder stretches
Clean review and practice
...mid shin
...mid thigh (knees move out of bar path)
...pockets ...pull/finish (shoulders)
...receive
...recover
10 min AMRAP
5 - 14# med ball cleans (remember finish pull also, open hips full and back on heals)
10 situps
12 rds + 5 cleans
warmup on rower and shoulder stretches
Clean review and practice
...mid shin
...mid thigh (knees move out of bar path)
...pockets ...pull/finish (shoulders)
...receive
...recover
10 min AMRAP
5 - 14# med ball cleans (remember finish pull also, open hips full and back on heals)
10 situps
12 rds + 5 cleans
Wed. March 9, 2011
CFV Adam w/ Julia
Row breakdown
...hands wider on bar
...fan lower (4)
...back at 11 am to 1 pm
...push with heals--HARD
...knees track wide
...pause at the back, then arms first
...sprint start--1 full pull, 3/4 return, 1/2 return, full return settle into stroke
Try to keep strokes under 24/5 and strong
Split @ 2.30
Squat review--need to work on back more upright, WALL SQUATS
AMRAP in 15 mins
row 250
15 box pushups 30 inches
5 rounds complete
Row breakdown
...hands wider on bar
...fan lower (4)
...back at 11 am to 1 pm
...push with heals--HARD
...knees track wide
...pause at the back, then arms first
...sprint start--1 full pull, 3/4 return, 1/2 return, full return settle into stroke
Try to keep strokes under 24/5 and strong
Split @ 2.30
Squat review--need to work on back more upright, WALL SQUATS
AMRAP in 15 mins
row 250
15 box pushups 30 inches
5 rounds complete
Tuesday, March 8, 2011
Monday, March 7, 2011
Monday March 7, 2011
CFV 6 am Adam Julia & Aung attending
1) Every 30 seconds for 10:00 w/ Julia (16#)
....1 clean, 1 front squat, 1 hang clean (31#)
2) 21-15-9 w/ Aung (Julia w/ Luna - 2 rounds)
....14 inch box jump
....26# goblet squat
Time 4.34
1) Every 30 seconds for 10:00 w/ Julia (16#)
....1 clean, 1 front squat, 1 hang clean (31#)
2) 21-15-9 w/ Aung (Julia w/ Luna - 2 rounds)
....14 inch box jump
....26# goblet squat
Time 4.34
Sunday, March 6, 2011
Wednesday, March 2, 2011
Tuesday, March 1, 2011
Wednesday, February 23, 2011
Wed. Feb. 23, 2011
CFV 6 am John & Adam
Clean and Jerk mechanics w/ PVC (shoulder ROM OK if slow and consciuos)
20-18-16-14-12-10-8-6-4-2
Box Jump 16'
Goblet Squat 26#
Sit-up
Time:17.38
Clean and Jerk mechanics w/ PVC (shoulder ROM OK if slow and consciuos)
20-18-16-14-12-10-8-6-4-2
Box Jump 16'
Goblet Squat 26#
Sit-up
Time:17.38
Monday, February 21, 2011
Tuesday, February 15, 2011
Tuesday Feb. 15, 2011
Empty run 1 mile
fall time ~11.30 with fall & thought to turn around but DID NOT
Foam roll
fall time ~11.30 with fall & thought to turn around but DID NOT
Foam roll
Monday, February 14, 2011
Monday Feb. 14, 2010
CFV 6 am Adam
1) Wendler W7D1:Back Squat...135#
75% x 5...101.25...Used 103#
85% x 3...114.75...Used 115#
95% x 1+..128.25...Used 128# 4
2) Wendler W6D3:Deadlift...195#
70% x 3...136.5...Used 133#
80% x 3...156...Used 153#
90% x 3+..175.5...Used 173# 4
3) 21-15-9
Front Squats (53#)
Toes to Bar sub GHD sit ups
Time 5:19
1) Wendler W7D1:Back Squat...135#
75% x 5...101.25...Used 103#
85% x 3...114.75...Used 115#
95% x 1+..128.25...Used 128# 4
2) Wendler W6D3:Deadlift...195#
70% x 3...136.5...Used 133#
80% x 3...156...Used 153#
90% x 3+..175.5...Used 173# 4
3) 21-15-9
Front Squats (53#)
Toes to Bar sub GHD sit ups
Time 5:19
Thursday, February 10, 2011
Wednesday, February 9, 2011
Monday, February 7, 2011
Monday Feb 7, 2011
CFV Adam 6am
1) Wendler W6D1:Back Squat
70% x 135 = 94.5 x 3 Used 95#
80% x 135 = 108 x 3 Used 110#
90% x 135 = 121.5 x 3+ did 5
rest 2-3 minutes between sets
2) AMRAPs 7:00
AMRAP 7:00--7 KB SDHP 26#--7 Pushups 11 rds
***Last PU set right trap sorta snapped
rest 2 mins
7 Med Ball Cleans 10#--Sit ups 7 rds
Cold bath @ home
1) Wendler W6D1:Back Squat
70% x 135 = 94.5 x 3 Used 95#
80% x 135 = 108 x 3 Used 110#
90% x 135 = 121.5 x 3+ did 5
rest 2-3 minutes between sets
2) AMRAPs 7:00
AMRAP 7:00--7 KB SDHP 26#--7 Pushups 11 rds
***Last PU set right trap sorta snapped
rest 2 mins
7 Med Ball Cleans 10#--Sit ups 7 rds
Cold bath @ home
Sunday, February 6, 2011
Friday, February 4, 2011
Friday Feb. 4, 2011
CFV 6 am Adam
1) Wendler W5D3:Deadlift
5 x 65% = 126.75 used 125#
5 x 75% = 147 used 147#
5+ x 85% = 165.75 used 165 (5) HARD
Complete 3 knee jumps or tuck jumps between each set.
2) Two rounds:“Baseline”
500m row
40 squats
30 situps
20 pushups (roller above knee)
10 pullups (standing ring rows)
Rest as needed between efforts. Shoot for a PR on the first round and then strive to match your time on round two.
Rd 1 -- 5.25
5 mins
Rd 2 -- 5.26
1) Wendler W5D3:Deadlift
5 x 65% = 126.75 used 125#
5 x 75% = 147 used 147#
5+ x 85% = 165.75 used 165 (5) HARD
Complete 3 knee jumps or tuck jumps between each set.
2) Two rounds:“Baseline”
500m row
40 squats
30 situps
20 pushups (roller above knee)
10 pullups (standing ring rows)
Rest as needed between efforts. Shoot for a PR on the first round and then strive to match your time on round two.
Rd 1 -- 5.25
5 mins
Rd 2 -- 5.26
Wednesday, February 2, 2011
Wednesday February 2, 2011
CFV 6 am Adam & John
PT stretches
2) AMRAP 5:00 -- 4 or 5
5 Front Squats @ 53# [Thrusters (95/65)]
5 Tuck backroll jump [Burpees w/ hand release at bottom position]
1:00 rest
3:00 row for max calories -- 38
Dance -- East Coast Swing
PT stretches
2) AMRAP 5:00 -- 4 or 5
5 Front Squats @ 53# [Thrusters (95/65)]
5 Tuck backroll jump [Burpees w/ hand release at bottom position]
1:00 rest
3:00 row for max calories -- 38
Dance -- East Coast Swing
Monday, January 31, 2011
Monday January 31, 2011
CFV 5.30 pm Adam, Steve, Cheryl
Wendler W5D1:Back Squat:
5 @ .65 x 135# = 87.75# Used 88#
5 @ .75 x 135# = 101.25# Used 98#
5+ @ .85 x 135# = 114.75 Used 113# 11 reps
Complete 4 high box jumps (20") between each set.
*Base percentages on actual maxes for Wendler weeks 5-8
2) AMRAP 10:00 - 6 rds
....6 squat cleans 37# (135/95)
...12 pushups
3) Run .4 mi
Wendler W5D1:Back Squat:
5 @ .65 x 135# = 87.75# Used 88#
5 @ .75 x 135# = 101.25# Used 98#
5+ @ .85 x 135# = 114.75 Used 113# 11 reps
Complete 4 high box jumps (20") between each set.
*Base percentages on actual maxes for Wendler weeks 5-8
2) AMRAP 10:00 - 6 rds
....6 squat cleans 37# (135/95)
...12 pushups
3) Run .4 mi
Thursday, January 27, 2011
Thursday January 27, 2010
CFV 5.30 am (John no show)
Run 800 / Adam's warm-up this week
Wendler W4D3: Deal Lift de-load
195# x .5 = 97.5 Used 95 x 5
195# x .6 = 117 Used 115 x 5
195# x .7 = 136.5 Used 135 x 5
Kelly's 10:1 Ladder 17.15 mins
Front squat @ 45#
Ring rows
Box Jump @ 20"
DB prone row 8#
Push ups - knees
Row 3 mins cool down & stretching
Run 800 / Adam's warm-up this week
Wendler W4D3: Deal Lift de-load
195# x .5 = 97.5 Used 95 x 5
195# x .6 = 117 Used 115 x 5
195# x .7 = 136.5 Used 135 x 5
Kelly's 10:1 Ladder 17.15 mins
Front squat @ 45#
Ring rows
Box Jump @ 20"
DB prone row 8#
Push ups - knees
Row 3 mins cool down & stretching
Wednesday, January 26, 2011
Wednesday January 26, 2011
CFV 6 am Adam & John
1) Wendler W4D1 - Back Squat (de-load) 135#
5 @ .5 x 135 = 67 used 65#
5 @ .6 x 135 = 81 used 85#
5 @ .7 x 135 = 94 used 95#
...Rest 1 min
Tabata Sit-up..................9
...Rest 1 minute
Tabata Pull-up...............4
(standing ring rows)
...Rest 1 minute
Tabata Push-up............6
(foam roller above knees)
Total 29
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
1) Wendler W4D1 - Back Squat (de-load) 135#
5 @ .5 x 135 = 67 used 65#
5 @ .6 x 135 = 81 used 85#
5 @ .7 x 135 = 94 used 95#
2) 20:10 sec x 8 rds
Tabata Box Jump 20"....6
...Rest 1 minute
...Rest 1 min
Tabata Sit-up..................9
...Rest 1 minute
Tabata Pull-up...............4
(standing ring rows)
...Rest 1 minute
Tabata Push-up............6
(foam roller above knees)
Total 29
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Monday, January 24, 2011
Monday January 24, 2011
AM Yoga
CFV 5.30/6.30 Adam
1) Wendler W3D3: (make-up)
Dead Lift: 195# x .9 = 175.5#
5 @ 175.5 x .75 = 132 used 135#
3 @ 175.5 x .85 = 150 used 155#
5 (1+) 175.50 @ .95 = 167 used 170#
2) 4 Rounds: time 16.24 mins!!!!!
400m run
50 squats
finished in the middle of the pack!
CFV 5.30/6.30 Adam
1) Wendler W3D3: (make-up)
Dead Lift: 195# x .9 = 175.5#
5 @ 175.5 x .75 = 132 used 135#
3 @ 175.5 x .85 = 150 used 155#
5 (1+) 175.50 @ .95 = 167 used 170#
2) 4 Rounds: time 16.24 mins!!!!!
400m run
50 squats
finished in the middle of the pack!
Friday, January 21, 2011
Tuesday, January 18, 2011
Monday Jaunary 17, 2011
AM Yoga
4 pm PT
CFV 5.30 pm Adam & Steve
Wendler W3D1:Back Squat
135 x .9 = 121.5
75% x 5 = 91.125 Used 93# x 3
85% x 3 = 103.275 Used 103# x 3
95% x 1+ = 115.425 Used 115# x 6
Complete 4 powerful slam balls between each set.
2) 10:00:
Row 1000m
50 slam balls
max double unders in the remaining time (6)
4 pm PT
CFV 5.30 pm Adam & Steve
Wendler W3D1:Back Squat
135 x .9 = 121.5
75% x 5 = 91.125 Used 93# x 3
85% x 3 = 103.275 Used 103# x 3
95% x 1+ = 115.425 Used 115# x 6
Complete 4 powerful slam balls between each set.
2) 10:00:
Row 1000m
50 slam balls
max double unders in the remaining time (6)
Sunday, January 16, 2011
Friday, January 14, 2011
Friday January 14, 2011
CFV 6 am Adam
1) Wendler W2D3 Shoulder Press w/Val
....warm up 5 x 33#
....70 x .9 = 63
....63 x .7 = 44.1 used 45 x 3
....63 x .8 = 50.4 used 53 x 3
....63 x .9 = 56.7 used 63 x 5
Between each set, complete three split jerks (focus on dropping under) with the same weight on the bar.
2) Teams of 4: Kelly, Nikki, Val (the girls) - split evenly
Run 4 miles (1 mi)
200 burpees (50)
200 wall balls (50 @ 10#)
8 rope climbs (rows)
1) Wendler W2D3 Shoulder Press w/Val
....warm up 5 x 33#
....70 x .9 = 63
....63 x .7 = 44.1 used 45 x 3
....63 x .8 = 50.4 used 53 x 3
....63 x .9 = 56.7 used 63 x 5
Between each set, complete three split jerks (focus on dropping under) with the same weight on the bar.
2) Teams of 4: Kelly, Nikki, Val (the girls) - split evenly
Run 4 miles (1 mi)
200 burpees (50)
200 wall balls (50 @ 10#)
8 rope climbs (rows)
Wednesday, January 12, 2011
Wed. January 12, 2011
CFV 6 am Adam & John
1) Wendler W2D2:Deadlift w/Val
195 x .90 = 175.5
warm up 83# x 5
....175.5 x .7 = 123 x 3
....175.5 x .8 = 140 used 143 x 3
....175.5 x .9 =157.9 used 158 x 9
Between each set, complete three max height med. ball tosses.
2) AMRAP 15:00 3 full rds + BC, kicks, BJ, & 8 pu
50′ Bear Crawl
10 four count flutter kicks
50′ Broad Jump
10 pushups (full plank)
50′ KB Walking Lunge (35#)
10 toes to bar
Shuttle run 3 sets ea w/Lauren
1) Wendler W2D2:Deadlift w/Val
195 x .90 = 175.5
warm up 83# x 5
....175.5 x .7 = 123 x 3
....175.5 x .8 = 140 used 143 x 3
....175.5 x .9 =157.9 used 158 x 9
Between each set, complete three max height med. ball tosses.
2) AMRAP 15:00 3 full rds + BC, kicks, BJ, & 8 pu
50′ Bear Crawl
10 four count flutter kicks
50′ Broad Jump
10 pushups (full plank)
50′ KB Walking Lunge (35#)
10 toes to bar
Shuttle run 3 sets ea w/Lauren
Tuesday, January 11, 2011
Monday January 10, 2011
CFV 5.30 pm Adam & Steve
1) Wendler W2D1:Back Squat w/Becca
....135 x .9 = 121.5
warm up @ 45#
...121.5 x .7 = 85 x 3
...121.5 x .8 = 97.2 used 95 x 3
...121.5 x .9 = 109.4 used 115 x 6
All numbers still based on 90% of your true one rep max
Between each set, complete 5 explosive tuck jumps
2) Partner WOD AMRAP in 15:00 w/Nancy 21 rds +1
....5 Deadlifts
....5 Hang Power Cleans
....5 Thrusters
Alternate rounds with your partner.
The resting partner must hold FLR while the bar is moving.
....135 x .9 = 121.5
warm up @ 45#
...121.5 x .7 = 85 x 3
...121.5 x .8 = 97.2 used 95 x 3
...121.5 x .9 = 109.4 used 115 x 6
All numbers still based on 90% of your true one rep max
Between each set, complete 5 explosive tuck jumps
2) Partner WOD AMRAP in 15:00 w/Nancy 21 rds +1
....5 Deadlifts
....5 Hang Power Cleans
....5 Thrusters
Alternate rounds with your partner.
The resting partner must hold FLR while the bar is moving.
Thursday, January 6, 2011
Thursday January 6, 2011
Frieh 5.30 am
3 minute row
2 minute run
1 minute deadhang w/ 1 K2E/15 seconds
1 min row...still sore
Then: 10 DB shoulder press per combination 15 #
Right Arm/Left LegRight Arm/Right LegLeft Arm/Left LegLeft Arm/Right Leg
Then: 2 rounds 15kg
10 around the world
10 other way
10 right arm KB swing
10 left arm KB swing
10 halo10 other way
10 goblet squat
Then: 10# slam ball
5 right arm/right leg throw
5 left arm/left leg
5 chest pass
5 backwards OH
3x10 OHS @ BB 11# hand started 2 hurt on rd 3 rep 6, stretch....
Pause 4 seconds at top and bottom of each lift.
Row 4 mins
Then: for time = 15.30
30/25/20/15/10 calories (row)10/15/20/25/30 ball slams
Alternate between the two.
Cool down: 100 FLR (forward leaning rest)
3 minute row
2 minute run
1 minute deadhang w/ 1 K2E/15 seconds
1 min row...still sore
Then: 10 DB shoulder press per combination 15 #
Right Arm/Left LegRight Arm/Right LegLeft Arm/Left LegLeft Arm/Right Leg
Then: 2 rounds 15kg
10 around the world
10 other way
10 right arm KB swing
10 left arm KB swing
10 halo10 other way
10 goblet squat
Then: 10# slam ball
5 right arm/right leg throw
5 left arm/left leg
5 chest pass
5 backwards OH
Wendler W1 D3 - DL
195 1RM x .90 = 175.5
WUp @ 95# x 5
175.5 x .65 = 114 did 115 x5
175.5 x .75 = 131.6 did 132 x5
175.5 x .85 = 149 did 150 x 8
3x10 OHS @ BB 11# hand started 2 hurt on rd 3 rep 6, stretch....
Pause 4 seconds at top and bottom of each lift.
Row 4 mins
Then: for time = 15.30
30/25/20/15/10 calories (row)10/15/20/25/30 ball slams
Alternate between the two.
Cool down: 100 FLR (forward leaning rest)
Wednesday, January 5, 2011
Wednesday Jan. 5, 2011
CFV 6 am Adam & John
1) Wendler W1D2 - Shoulder Press partnered w/ Val
1RM = 70 x .9 = 63#
65% x 5 = (41#) used 43#
75% x 5 = (47#) used 48#
85% x 5+ = (53.5#) used 53# 10 reps total
Between each set, complete 4 high wall balls 10#
Then,4:00 row at 15 to 20 seconds above your 500m PR pace = 852m
3:00 wall balls = 34 @ 10#
2:00 OH lunges = 1.5 laps w/15#
1:00 burpees = 9
PT 2.30 pm
1) Wendler W1D2 - Shoulder Press partnered w/ Val
1RM = 70 x .9 = 63#
65% x 5 = (41#) used 43#
75% x 5 = (47#) used 48#
85% x 5+ = (53.5#) used 53# 10 reps total
Between each set, complete 4 high wall balls 10#
Then,4:00 row at 15 to 20 seconds above your 500m PR pace = 852m
3:00 wall balls = 34 @ 10#
2:00 OH lunges = 1.5 laps w/15#
1:00 burpees = 9
PT 2.30 pm
Tuesday, January 4, 2011
Monday, January 3, 2011
Monday Jaunuary 3, 2011
AM Yoga
CFV 5.30 pm Adam
1) Wendler W1D1 (week one, day one)
Partnered w/ Michele (deaf right ear) and Nancy
Back Squat based on .9 of 1RM 135# = 121.5#
65% x 5 @ 80#
75% x 5 @ 90#
85% x 5+ @ 105# 13 reps
Between each set, complete 4 high box jumps - 20 inch
2) Tabata Squats + Tabata Double Unders.Score = sum of lowest round total from each.
Squats 12
Singles 28 ** gotta work on Double unders!!
CFV 5.30 pm Adam
1) Wendler W1D1 (week one, day one)
Partnered w/ Michele (deaf right ear) and Nancy
Back Squat based on .9 of 1RM 135# = 121.5#
65% x 5 @ 80#
75% x 5 @ 90#
85% x 5+ @ 105# 13 reps
Between each set, complete 4 high box jumps - 20 inch
2) Tabata Squats + Tabata Double Unders.Score = sum of lowest round total from each.
Squats 12
Singles 28 ** gotta work on Double unders!!
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