Collegiate
Rack Pull 3 RM
*from midshin to lock out

425# Never done these and they were challenging. Not sure what I should have been using for rack pulls but this was my old 1RM.

Complete 7 rounds:
Max Reps False Grip Pull Ups on Rings
10 Hollow Rocks
Post total reps to comments.
then...
For time:
100 Ball Slams 40 lbs
Post total reps and times to comments.

37 Total pull ups.

8:04 Rx'd This was hard.

Floor Press 2RM @ 115kg (PR)

Time to switch to kgs. Sigh.

Complete 5 rounds:
2 Squats @ 105% of 5 RM or final set of 5 from 12-3-12
5 Box Jumps using 3 RM from 11-29-12
*Rest 3-5 minutes between rounds
*Box jumps from 11-29-12 were done using 25 lbs in each hand. This workout is done without dumbbells.
Post loads used and height jumped to comments


This was a bitch- not only cause the box jumps were at 36" but my best squat PR is 320- so that 5RM on monday was 315. So I had to essentially make a new 1RM and use it for a 5x2 with box jumps. So yes, squatted 150kgs for this workout. I got better as the workout went but I have a new 1RM and 2RM. Holla.

Collegiate
Power Clean 3 RM, 3x3 @ 90% of 3 RM
50 Banded Good Mornings

PC 3RM @ 113kgs. (PR) My old 1RM was 113kg. Nice to hit this for 3. The drop sets at 102kg were cake- felt like a toy.

Forgot to do the BGM- I'll make them up tomorrow.

Complete:
Weighted Chin Up 3 RM

3RM @ 70#

Instead of fly sprints I did a prowler WOD. Sprint 25m, push prowler 25m x 8. Rest while partner is doing the same. He needed more rest so I added 10 burpees every time for 5 rounds. That was a huge mistake. 10 minutes of death.

Front Squat 2RM @ 130kg Had more in the tank but took a shot to my right knee and its bruised so didn't push it.

10, 9, 8, 7, 6, 5, 4 ,3, 2, 1 reps of:
Bench Press @ body weight
Weighted Supine Ring Pull Up
*use 25-45 lbs for weighted supine ring pull up
*use a weighted vest or place a plate on your chest


14:44- Started at Rx weight of 89kgs but went down to 80kg on round 6. The ring rows were comically easy @25#, should have went to 45#.

Can't believe i got eaten up on the bench that bad. Meh.

Collegiate
Deadlift from 4" deficit 3 RM
*set up a platform 4" tall and stand on the the platform pulling a deadlift for 3 reps



Complete 3 rounds:
1 Muscle Clean to Push Press...2 Muscle Cleans to 2 Push Presses...3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.

7 Reps @ 60kg
5 Reps @ 80kg
3 + 4 cleans @ 90kg


I was a dummy and went for 200kgs from a deficit. Got 1 which is a new 1rm but it was ugly as ****.

Collegiate
Squat 15 x 1 w/ 5-7 seconds rest
*For squat, do one rep, and rack the weight for 5-7 seconds. Do another rep and rack the weight for another 5-7 seconds. Then another, and so on for the sequence of 15.
*Use 80-85% of 1 RM Squat

Used 127kg for this. Def sucked and the grip went so fast. Pretty sweet to be done with my SWOD in 4 minutes though.

Complete 7 rounds:
Max Rep Handstand Push Ups
15 Hollow Rocks
Post total HSPU completed to comments.

I ****ing hate HSPU, did these all strict as kipping has to be the dumbest thing ever.
3-3-4-3-4-3-2

22 total

Overhead Squat
Worked up to 85kg for 2.

300m shuttle x 2
53.25 and 54.16

Really happy with running a distance sprint in this time as I haven't been sprinting much at all.

Overhead Squat 1RM
@93kg (PR)

Push Press 1RM
@110kg (PR)

Did an 8 minute prowler wod that was a bitch. I still think lighter and faster is dirtier than heavy and more rest. Vid of push press coming- really thought I could make 115 but 1 shot at it and didn't really have a chance

Collegiate
Power Clean 3 RM
110kg- 3kg off my PR 3. Felt slow and couldn't get under the bar.

Complete 7 rounds:
3 Deadlifts
3 Power Cleans (touch and go)
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round.

Worked up to 100kg for this. Grip was absolutely shot.



*Complete after DWOD:
Strict Pull Ups 3 x max reps
12-10-9

100 Banded Goodmornings
Lower back is fried.

Merry Christmas

Collegiate
Bench 5 RM @ 110kg (PR)
My best is a 3x5 @ 237.5 with a fat bar- this was without. I was expecting my 5RM to be higher but my shoulders have been fried for some time now.

1 x max reps @ 85% of 5 RM
8 reps @ 94kg

Squat 18 x 1 w/ 5-7 seconds rest
*For squat, do one rep, and rack the weight for 5-7 seconds. Do another rep and rack the weight for another 5-7 seconds. Then another, and so on for the sequence of 18.
*Use 80-85% of 1 RM Squat

Went to 130kg for this and was ****ing miserable. 7 seconds probably turned into 10 around rep 9-11 or so. I did this at 127kg last week and decided to go up because I'm a ******. Misery.


Complete 3 rounds:
One Arm Farmer Walk (RT) 40 yards - 1/3 body weight
One Arm Farmer Walk (LT) 40 yards - 1/3 body weight
Max Rep Strict Chin Ups - 2 sec hold at the top of each rep
Post loads used and total chin ups to comments.

Used 30kg for the FW and went 8-6-6 for chin ups. Took about 6 min.

Hang Power Clean 1RM @ 114kg
4x2@90% @ 103kg

As many rounds as possible in 12 minutes:
30 Overhead Walking Lunge 45 lb plate
10 Ball Slams - 40 lbs
*Plate has to be locked overhead with straight arms.
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep.

This was so ****ing miserable. 5 rounds + 10 lunges.

BS 1RM @ 166kg (WR)

Huge PR, I am so pumped. Had a good deal of confidence with my knee and I hope I can keep pushing this.



Floor Press 1RM @ 125kg (PR)



Complete 4 rounds:
You have 2 minutes to perform each round:
200 yard shuttle
Max Reps Shoulder to Overhead 135 lbs
*Rest 3 minutes between rounds
*For shuttle, sprint 100 yards, touch and sprint back
Post total reps completed to comments.

18-15-15-14 Rx. 62 total.

DL 5RM @ 191kg (PR)

God this was hard. So awesome that my old 1rm is 193kg.

On the minute
Complete the following on the minute for 12 minutes:
1 Power Clean @ 3 RM from 12-18-12
5 CTB Pull Ups
*CTB = Chest to Bar

PC @ 100kg. Pretty easy WOD.


Happy New Year!

Collegiate
Rack Jerk 1 RM @ 115kg
I was expecting more but its a 25kg PR

Squat 20 x 1 w/ 10 seconds rest
*For squat, do one rep, and rack the weight for 10 seconds. Do another rep and rack the weight for another 10 seconds. Then another, and so on for the sequence of 20.
*Use 80-85% of 1 RM Squat

@ 132kg. Misery.


I worked with Mark Canella, Holly Mangold's lifting coach and he has fixed some things with my olympic lifts. Really good stuff.

Box Jump 1RM @ 48"

Wanted more and my PR is 52" but I have put on much more weight and way stronger so I'll take it.

Power Snatch double @ 77kg. LIfted like **** today.

Competed in a local Oly comp. I am still working on getting video but I went:
70/80/90kg(PR)
and
105/115/125x

I have no idea how to set up openers and was really nervous. I should have been way more aggressive with my opener in the C+J as 115 was easy.

I am really debating switching to OLY only.

Collegiate
Bench Press 3 RM, 3x3 @ 90% of 3 RM

3RM @ 112kg and drop sets at 100

Complete 5 rounds:
25 yards Barbell Walking Lunges - 135 lbs
Max Reps Weighed Chin Ups - 35 lbs
10 Full Glute Ham Raises
Post total pull ups to comments.

Changed this to 10 C2B pull ups as I want to get better at them and more of a conditioning component to lose a bit of weight. Huge mistake. Took 12 min exactly and felt miserable.

Haven't updated in a while and have done some blah blah blah.

Front Squat 3RM @ 130kg (PR)
Power Clean 1RM @ 114kg

Close grip bench 5RM @ 106kg
1 x Max rep @ bodyweight 87kg 14 reps.

As many rounds as possible in 8 minutes of:
3 Push Press
5 Ball Slams
*for push press use between 185 - 225 lbs
*for ball slams used between 40-60 lbs
then...
6 x 25 yard prowler pushes w/ 180 lbs
or
6 x 50 yard sprints
*rest 90 seconds between efforts.
Post loads used and rounds completed to comments.

Used 84kg for push press and 18kg for ball slam. Got 6 rounds.

Prowler shuttles as RX and took about 12s per push


Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs

Used 84kg for the workout and was pretty hard. Someone ****ed up the clock so the first few reps were going at 15 second intervals. That was ****ty.


Backsquat 6x1 @ 150kg. Pretty easy.

Death by ball slam @ 18kg with a 100kg power clean buyin. Got 12 rounds.

Sheeeeeit that's all my updates. Oh and I'm switching to OLY lifting + CFFB metcons.

5 Snatch singles at 77kg
5 C+J singles at 100kg

Complete 8 Rounds for time:
3 Front Squat*
25 Yard Reverse Overhead Ball Toss with 40lb slam ball**
25 Yard Sprint
*Amateur perform front squat at body weight, Collegiate/Profressional 80% of your 3RM
** Reverse Overhead Ball Toss pictured below.
Post times to comments.

Used 104kg for this. 12 something. Super hard

Ok- back on the map. Oly only journal isn't going to happen for another few months. I am going to add them in on my pulling days (Tues/Fri) and save Saturday for my totaling and fun stuff.

That said- back to CFFB with a few changes. Felt really awesome today and was excited how the day went. Getting 8 hours of sleep a night changes **** a lot. I've cut out milk to only pre/post WO and getting rid of sugar, so basically CFFB paleo with rice. Lost about 8# and now hover at 86-87kg (190-192#)

Ok- enough text:

Back Squat 3RM @ 155kg (PR) Ugly but I'll take it. Thought I was going to black out on rep 3.



Rack Jerk 1, 1, 1, 1, 1
Worked up to 125kg (PR) Made 115kg last week- this was a bit of a press out but I got some ****ing monkey arms.


Complete 4 Rounds:
Max Reps Push Press @ 155lbs
30 double unders

Rest 60 seconds between rounds.
Post reps to comments.

13-10-7-8, 38 Rx'd in 7:40. High rep push press eat me alive.

beast!!!

TY AG

Collegiate
Deadlift 5RM but I changed it to snatch singles at 90%. Made 1 of 3 at 81kg. :/

Weighted Pull Ups 3 x max reps w/ 25 lbs
10-10-10 w 25#. Holla.

5 RFT
1 min 70kg Power clean to push press
1 min max rep 95# thruster
1 min GHD back extension iso hold.
1 min rest

Misery. God this was so awful. Got like 10-11 as my best round and 6-6 as my worst. Went 84 reps total.

Vid of snatch at 81

Really want to get rid of this donkey kick.

I'm late to the party but subscribed now. Also do a condensed version of CFFB, just 2 days a week (only time I can get in the CF gym).

Looks like you've had some good progress.

Getting pretty strong yo. I can't believe I forgot to sub to this thread. You are in Chiang Mai, yes?