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
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