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

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

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#

2) 20:10 sec x 8 rds

Tabata Box Jump 20"....6
...Rest 1 minute

Tabata Row.....................4
...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

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!

Friday January 21, 2011

am run 23 minutes

Thursday January 20, 2011

8 am PT

Wednesday January 19, 2011

8.30 am Chiro

No over head work for 2 to 4 weeks

Tuesday Jaunary 18, 2011

AM Yoga


12.45 18 min run @ work

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)

Sunday January 16, 2011

AM ~1 mi run
reverse Custer loop

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)

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

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.

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

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 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

Tuesday January 4, 2011

AM yoga

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!!