Sunday, 041314

am:
Team went to mountain and hill.
lots of DB Burpees, thrusters and farmers carries.
hill Sprints, with DB Thrusters and Snatch's. . .different weights and rep ranges.

I did some hill sprints, longer rests and some hill buddy carries....db thrusters, db snatch's.
Winded quick, still very congested and lots of coughing.
Took easy this am, first day back...didnt want to stress body to much and not get over this flu.

pm.
A. Strict Press 5.4.3.2.1
70x5  72x4  74x3  76x2  78x1 80x1 82x(f)
B. Front Squat
* worked SPEED, especially out of whole. Trying to get more explosive out of the hole.
80x5 90x5 100x5 105x5  120x1 130x1 135x1 140x1 *no misses stopped there.

Tuesday, 06042013

Sleep night prior: 1:30-8:30

Programming:

11:30a

A. 1RM Deadlift

315-365-405-435-460-475(pr)
06042013 DL 475# from Brandon Petersen on Vimeo.

B. Strict Press 

135-155-175-185-190(f)-190 PR
06042013 Strict Press 190# from Brandon Petersen on Vimeo.

4:30p

Wod:

30 power Snatch (95)

750m Row

30 PS

Time: 9:56
*hands ripped so can't hook grip. Made this wod suck that much more.

^***that was tough. Had zero grip shoulders dead / legs dead. Ouch. Never use to look fwd to rest days. These past two weeks, absolutely am. So sore. Shoulder not behaving. Row was at like low 150's even to mid.  Legs were junk.  Blah!!!

06042013 WOD from Brandon Petersen on Vimeo.

Then some core stuff.  GHD sit-ups. Few sets of 15-20.  Worked PVC L-Sit to hspu combos.  Some levers etc

06042013 Core Acc work from Brandon Petersen on Vimeo.

Nutrition:

Breakfast: 9:30a-  eggs + bacon + strawberries + burger w/ cheese + OJ w/ Creatine & Beta alanine 

Snack/pre wod: cliff builder bar + coffee 

Post wod:  Sfh recovery + oats + bcaa's + glutamine 

Lunch : tuna wrap cheese and pickles with Dirty chips 

Pre Wod: bcaa's + beta alanine + cyto blast + Creatine 

Post wod: Sfh recovery + oats + bcaa's + glutamine  

Dinner: 10:30p

Taco Tuesday - grass fed beef on taco shell with cheese an salsa.  Has trail mix too. Mixed nuts etc

Thursday, 022102013

Strict Press
95-125-135-155-175-185(PR)-187(f)

WOD: Ladder
10,9,8......1 of Push Jerk (185)
2,4,6......20 T2B

Time : 13:55
Happy with this

DB Snatch 5x2 with 100# DB
TnG Reps. 2 each arm then switch

2 hr rest
Spot Kids at gymnastics for 2 hrs

Tuesday, 12112012

10a @ The Fort
Complex - Power Clean / Squat Clean
185-205-225-235-245-255
^hit all. No misses

Strict Press 5x4 / SS w/ KB (70#) Bent Over Rows (single arm 10 rep each)
145x4 155x4 155x4 155x4 160x4
* hit 4 on all. Was happy with this

Rest 5 min

WOD: 5 Rds - resting 1 min between rounds
3 Muscle Ups
10 Burpees
8 Pistols (4 each leg)
7 HSPU
Score (each rd) : 1:20. 1:40. 1:52. 1:59. 2:10

Rest 15 min

Back Squat
185x5 225x5 275x3 305x1 315x1 326x1 335x1 345x1.
^stopped there today. After the stuff earlier, this was heavy. Pistols taxed me.

***PM - Worked Bar MU / Box Jumps (rebounding and high)

Saturday, 10032012

"CrossFit Total" Throwdown

Blog name = main goal
Been a while. Finally, hit over 1000. Same day, in the CFT Total Throwdown today at CrossFit Free.

Back Squat (low) 365# PR
Strict Press 180# PR
Deadlift 470# PR
Total of 1015lbs.

Super pumped to finally have accomplished this.
Especially with great friends around from CFF and elsewhere.

Great day!

Catching Up

Since Last Post

Back Squat - 305# x 1 WOOHOOO
225# x 10

Strict Press 155# 2-2-2-2-2-2-2-2

Barbara - 26:15
JT -  8:07
Hang Power Clean - 235
Clean & Jerk - 235
Push Press - 205x 2
Annie - 5:40