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
Wednesday, June 29, 2011
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.
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