What a good training day

Damn thst was a good day!!! Hit the squats hard and then went a lil harder!!! Rose: 2x20 SQ (225/250) 3,3,3,3,3 Full Cleans (135,155,155,175,175) Nicen easy DWOD: 10 MIN AMRAP: 3 Push Press 185 5 T2B 12+3 rounds Shane and Judass: 20Rm (S=315, J=235) SDL 3's and 5's DWOD: 10MIN AMRAP 3Push Press (S215/J185-135) S - 11 rounds J - 7 rounds GFY

Damn!!

What a good day of training!! Strength: Rose: OHS 1,1,1,1 (190) FS 1,1,1,1 (300) BS 1,1,1,1 (385) 3x10 10# weighted GHR Prescott/Judass 3 RM Squat 3x10 Good morning 4x12 GHD sit ups DWOD: 10 minute AMRAP (185#/145#) 1 PC 1 PU 2 PC 2 Pu..... and so on.. Get as far as you can in 10 minutes GFY rxd

WOD #1 vid

Sorry boys... I have no idea how to put the vid on here so here is the link.

GFY

http://www.youtube.com/watch?v=r3rfvR8EwMg

Row My ass off

Holy Hell!!!

Strength:

SQ 12x2 with 140# in chains and weight

DL 15x1 with 70# chains and weight

DWOD:

1 minute rotating cylce for 30 minutes between the three of us...

GOOD GOD!!

GFY

BOOOM!!!!

What a good day. Finished WOD #1 finally and was pretty happy with results. Will post video up here tonight.

6 rounds plus 30 DUs and 6 PS. I can live with that score.

GFY

Today was a burner

Wow... Across the board today we had some nastiness.

Rose:

BN 1RM 315, 3RM 300

DB bn PR 100 8,7,7/ SPUs 3x15

Ring Dips 3x15

5 300s. Damn!!!

Shane and Judass:

BN 3RM 315(S), 225(J)

DB bn PR 115(S) 11,9,9/80(J)???

BOR 3x10

THEN.... hahahaha

12 minutes alternating every minute....

15 KB swings 2 pood

Row for meters....

hahaha... That looked like a bitch. Not sure which I wouldve rather done.. The 300s or the KB/Row

Good Shit boys

Good Training Day

Came early and hit it hard... Good day!

Strength:
SQ - 5 @ 315, 1 @ 365, 1 @ 405, 5 @ 365 (rose)--5 @ 365, 5 @ 405x2( shane), 5@ 225, 1 @ 315, 1 @ 345, 5 @ 275 (Judass)

Rose--- high box single leg step ups @ 35" box

Weighted GHRs 3x10

DWOD:
Rose/Judass - 5,4,3,2,1 DL (315/275), OHS (115)
Shane - 5,4,3,2,1 DL (315), FS (135)

Med Ball throw GHD situp with 12# ball 4x10

Good Day

GFY

WOD #1---FUK!!!

Fuking camera ran out of storage with 3 minutes left. Damnit!!! Oh well... It is what it is. 4 rounds in 7. Hit the 30 DUs into the 5th round and had 2:30 left.

GFY

Oh Man!!!

Last day of training before we get it on with WOD #1...

Strength:

12x2 Banded SQ with 135 and grey bands... Quick and easy

Pre Training Day Workout.

2 rounds of WOD 1

30 DUs

15 PS 75lbs

Then

50,30,10,30,50 DUs

with 5 PS 75#s in between.

Lovely

GFY rxd

Wheeew!

Today was a good day!

Rose:
Strength -
1RM pin Bench Press 280
3x15 Strict Pull ups/ 3x8 Shoulder DB Press
3x15 Ring Dips

DWOD:
5 300s


Shane and Judass:
1RM Pin Bench
3x8 DB press
3x8 Weitghted Bar Dips

DWOD:
Row 500M
then...
10 min AMRAP
5 towel pull ups
7 ring dips
21 DUs
then...
Row 500M

GFY

Training Day

Well it was a good day for all of us. Each of us kinda flying solo as I am trying to get ready for open sectionals and the boys are just playing around with shit!!! Sectionals starts tomorrow. WOD will be posted. I will be doing it on Saturday. I will post video here on Saturday. Should be a fun one. More prepped than last year. We will see.

Strength:

1RM FS with 80# chains - 250

Single Leg High Box Step ups... 35" box 3x5 each leg (that was fun)

3x8 Full GHR with 10#

DWOD: Skill movements

5 rounds not for time, but consistent

1 15' Rope Ascent

3 DL @ 315

5 HSPUs

In the afternoon decided to loosen the shoulders with a KB press Ladder with 53#. That was a good one

GFY rxd

Strength:

8x3 Press with Red Bands

3x8 DB bench Press

3x15 Straight Bar Skullies

3x8 reverse grip BOR

DWOD:

21-15-9

185 Bench

DUs

with a 90 Prowler push inbetween Bench and DUs

Thoughts after today!!!

Ok so we had a little run in today on CFFB!! It got me thinking. What is the true meaning of doing crossfit. Is it to improve who you are as a person, and athlete, or just overall life fitness.
I ask this question to all of who who follow this blog. Tell the crew what crossfit is to you.

GFY

Contemplation!!!

Which one are you?? Which one do you want to be? Some people will never truly answer that question for themselves.

Strength:

Bench 3RM then rep 225 for max

Incline DB press 3x max reps

Chin Ups 3xmax reps

DWOD:

Row 500m

then...

4 rounds of

3PS 115(J)/135(R,S)

5 Box Jumps

7 Ring Dips

then...

Row 500m

then...

50 K2Es

Badass!!!

GFY

DAMN!!!

Strength:

Good Morning 3RM

GHRs 3x10 weighted

Hang PC 3x5 (Rose)/Stiff Legged Dead snatch 3x10

5x10 GHD sit ups

DWOD (ROSE):

4 rounds

7 Muscle ups

15 225# DL

30 walking lunges

DWOD (everyone):

5 PC

10 Pull Ups

30 walking lunges

GFY!!

The warrior came out today!!!

Strength:
Press with red bands 8x3
Incline DB press with POTLOAD of chains 3x10
Skullies 3x10
BOR reverse grip 3x8

DWOD:
5rounds
BW max fat grip bench
90# prowler push 40yard shuttle

GFY

Oooohhhh Damn!!!

Holy Hell today was a good day. Decided to get some reps in today. It felt lovely

Strength:
BX SQ 12x2 135 with grey bands 40 sec rest
GHD Back Ext 3x12
Rose - 3x5 OHS 115
Shane FS 3x10 135

DWOD:
Rose - 5 rounds 7 DL@315 and 21 DUs
Shane - 10 rounds with 20# vest 3 Hex DL@315 and 6 pull ups

Great fuckin day big guy. Way to plow through that shit!!

GFY

Rest Day!!!!

Sleep in and Rocover for time.

GFY

March 1st...In like a LION

Strength:
2 Board Press 1RM
Standing DB presses 3xmax reps (S) 70, (R) 50&60
BB Shrugs - 315&405 3x12
Weighted dips 3x12 @ 60#

DWOD
8 min AMRAP
3 PS 65%
6 T2B

Fuckin Great!!!

GFY