“American Flag”

For time:

100 Squats

80 Sit ups

60 Box Jumps (24, 20)

40 KB Swings (53, 35)

20 Thrusters (95, 65)

Time : 16:35
*** Thrusters killed me. Sets of 5 only. 

Buy In: 
10 Min Incline Walk
Shoulder Dislocates with Bar
Overhead Squat stretch 0more so)

WOD: OHP / Push Press
OHP - wu > 95x 5   115 x 5   115 x 5   1115 x 5   (if on 4th or 5th, I PP to get rep)
Push Press -  125 x 5   135 x 5   145 x 5

Cash Out: 
Squats  > 75-100 Reps (sets of 10-25) (lost track of total)
Leg Raises   5 sets of 10 Reps, knees to Chest

RECAP

Since last post. . .
workouts - Game7 Sports Training - Golds WOD with Jamie.
Starting to foam roll and mobility workouts.

Back on the ball. Training. Programming. Focusing on improving form; flexibility is key.

Buy In: 
some warm ups of the exercises to be performed

WOD: "Power Drill" - 4 Rounds
(Rest 3 Minutes between rounds)
5 HSPU
10 Hang Power Clean (135#)
15 Burpees
20 KB Swing (44#)
25 Wall Ball (16#)

Cash Out: Standing Press
45# x 10-12 Reps, strict  x 3 Sets

Buy In:  
DB Lunges, Warming Up

WOD: Front Squats
wu: 135#
wod - 185# x 1  185 x 1  195 x 1   195 x 1

WOD2: Back Squat
225 x 1   235 x 1   240 x 1   240 x 1 

CFNE - Back On!!!

Monday 3.14.11By Ben Bergeron
Categories: WOD

“The Big Easy”

AMRAP 20 of:
10 Cleans (135, 95)
10 Wall Balls (20, 14)
10 Toes to Bars

"Scaled"
225 DL x 5
10 DB Thrusters x 10
10 T2B

Total rounds = 7

3 Rounds
135# hang power clean x 5
35# DB Thrusters x 5

End last week + the weekend. . .

Squats, 135 x Sets
Some Hang Power Cleans also, 135# up to 155#
Handstand Pushups
Pullups
Dips
Back + Bi's
Running and Core

From CFNE Monday WOD (1 day behind)

Buy In:
Treadmill 5-7 Minutes, Incline Walk

WOD1:  Deadlifts
135 x 10 x 2
225 x 10
285 x 5 x 2
315 x 3 x 2

WOD2: Bench Press
135 x 10 x 3
165 x 5
175 x 5
185 x 5 x 2

Cash Out: 
Leg Raises
DB Shrugs

Run Run Run
Today was a run/jog day.
Started off with a 1 Mile jog. From there, went and did some core stuff; Side Plate bends, Decline Sit Ups etc
Finished with Hill Sprint Strides on the treadmill.

I am super sore from this week, but feels good to get back in the rhythm of things.

Tomorrow will be @GymKen, followed by Workouts, Fri and Sat; possibly Sunday off before back to programming next week.

Trucking along. . . 
Today was choice of Mr Regans (workout)...He chose arms (typical), but i went along for the ride. 
Finished things up with Sprint Strides on the treadmill; 9 Incline, running between 7-8


Body is VERY sore from the last few days. Finishing up this week, sticking to mostly body weight stuff...
Getting back into the weights next week when programing continues.