Sat April 30, 2011

Sick -- stomach -- 8 BMS

Friday April 29, 2011

p

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

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

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

Tuesday April 19, 2011

AM 1 mile walk

Sunday April 17, 2011

Bridges to Brews Kids half miler w/ Anthony.

Monday April 11, 2011

PM Chiro + Massage

Sun 4/10

Sick everything came up between midnight - 2

Sat April 9, 2011

Judge WOD 11.3 @ CFP

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

Wed April 6, 2011

PM massage

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

AM Yoga Rest Day

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

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