"Fran" - 21,15,9 reps - For Time:
Thruster - 95 lbs
Pull-ups
RESULTS
Jason - 6:32
Seth - 5:09
Sunday, November 28, 2010
Friday, November 26, 2010
Wednesday, November 24, 2010
sdlhp, sdlhp, sdlhp your boat...
from the mainsite:
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
RESULTS
Jason - 9:42 -sub'd 100 45# SDLHP
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
RESULTS
Jason - 9:42 -sub'd 100 45# SDLHP
Tuesday, November 23, 2010
recycle, reduce, re-use...
most recently done by seth, i figured i'd give it a shot since i hadn't in awhile.
"Painstorm I" - For Time:
10 Pull-Ups
10 KB Swings - 55# DB
10 Push-Ups
Run 200M
20 Pull-Ups
20 KB Swings - 55# DB
20 Push-Ups
Run 400M
40 Pull-Ups
40 KB Swings - 55# DB
40 Push-Ups
Run 800M
RESULTS
Jason - 20:57
"Painstorm I" - For Time:
10 Pull-Ups
10 KB Swings - 55# DB
10 Push-Ups
Run 200M
20 Pull-Ups
20 KB Swings - 55# DB
20 Push-Ups
Run 400M
40 Pull-Ups
40 KB Swings - 55# DB
40 Push-Ups
Run 800M
RESULTS
Jason - 20:57
Monday, November 22, 2010
Holiday weak
This may be the only opportunity I get to workout this week, so why not make the most of it. Today's workout is clearly a Justin creation:
3 Rounds For Time:
Results:
Seth - 28:55, 205# BS
3 Rounds For Time:
- 20 Back Squats - BW on bar
- 30 Chest-slap push-ups
- 40 Pull-Ups
Results:
Seth - 28:55, 205# BS
Friday, November 19, 2010
Doing as Rx'd
Powerhouse actually has a rowing machine, so it might be possible to do this one as prescribed. Even given my disdain for SDLHP, that fails to compensate for the presence of Squat Cleans!
"CFCs Fittest" - For Time:
Results:
"CFCs Fittest" - For Time:
- Row 500M (sub: 50 SDLHP @ 45 lbs)
- 10 Squat Cleans - 155 lbs
- 2 Chest-to-Bar Pull-ups
- 8 Squat Cleans - 155 lbs
- 4 Chest-to-Bar Pull-ups
- 6 Squat Cleans - 155 lbs
- 6 Chest-to-Bar Pull-ups
- 4 Squat Cleans - 155 lbs
- 8 Chest-to-Bar Pull-ups
- 2 Squat Cleans - 155 lbs
- 10 Chest-to-Bar Pull-ups
- Row 500M (sub: 50 SDLHP @ 45 lbs)
Results:
- Seth - 16:47, as Rx'd
- Jason - 22:51, sub 2x25# DB SDLHP, 135# cleans
Tuesday, November 16, 2010
...ti deirt reven ev'ew esuaceb
"ydniC" - AMRAP in 20 Minutes of:
5 Squats
10 Push-ups
15 Pull-ups
RESULTS
Jason - 7rds + 7 Pull-ups
Justin - 9rds + 5 Pull-ups
Seth - 10rds + 12 Pull-ups
5 Squats
10 Push-ups
15 Pull-ups
RESULTS
Jason - 7rds + 7 Pull-ups
Justin - 9rds + 5 Pull-ups
Seth - 10rds + 12 Pull-ups
Monday, November 15, 2010
love/hate
LOVE heavy deadlifts...HATE running. go.
"101114"
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
RESULTS
Jason - 4 rds + DLs @ 300# DL
Seth - 4 rds + 100M @ 315# DL
"101114"
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
RESULTS
Jason - 4 rds + DLs @ 300# DL
Seth - 4 rds + 100M @ 315# DL
Sunday, November 14, 2010
woman...whoa - man...
"Elizabeth" - 21,15,9 reps For Time:
Clean - 135 lbs
Ring Dips
RESULTS:
Jason - 19:16 as rx'd
Clean - 135 lbs
Ring Dips
RESULTS:
Jason - 19:16 as rx'd
Wednesday, November 10, 2010
it's like a chinese buffet...
except not at all.
21-15-9 rep rounds of:
HSPU
2-pood DB swings
Bodyweight Back Squats
RESULTS
Jason - 21:14 - 170# BS
21-15-9 rep rounds of:
HSPU
2-pood DB swings
Bodyweight Back Squats
RESULTS
Jason - 21:14 - 170# BS
Tuesday, November 9, 2010
you are so amrap, you are really amrap, for real...
"081020" - AMRAP in 20 minutes:
5 Thrusters - 95 lbs
7 Hang Powercleans - 95 lbs
10 SDLHP - 95 lbs
lots o previous.
RESULTS
Jason - 6 2/3 + 4 SDLHP
5 Thrusters - 95 lbs
7 Hang Powercleans - 95 lbs
10 SDLHP - 95 lbs
lots o previous.
RESULTS
Jason - 6 2/3 + 4 SDLHP
Monday, November 8, 2010
Little Lynne?
This CF-lady calls for five rounds, but it seems like we don't always manage to make it that far.
"Lynne" - 5 rounds for max reps, rest as needed:
Results:
Previous, Similar
"Lynne" - 5 rounds for max reps, rest as needed:
- Bench Press - bodyweight
- Pull-Ups
Results:
- Justin - 160# BP: 13,10,8,6,5: 42 - PU: 20,17,13,11,10: 71 - Total: 113
- Seth - 200# BP: 11,8,6,4,4: 33 - PU: 23,18,17,15,13: 86 - Total: 119
- Jason - 170# BP: 15,10,8,6,5: 44 - PU: 20,20,15,14,12: 81 - Total: 125
Previous, Similar
Friday, November 5, 2010
It's not ME
This was all Justin's idea.
Power Cleans - 3,3,3,3,3
Then
Back Squats - 5,5,5,5,5
Results:
Justin - PC: 155,165,165,165,185(F)+175x1 BS: 185,225,235,235,-
Seth - PC: 185,205,215,225,235 BS: DNF
Jason - PC: 125,155,165,175,185(F)
Power Cleans - 3,3,3,3,3
Then
Back Squats - 5,5,5,5,5
Results:
Justin - PC: 155,165,165,165,185(F)+175x1 BS: 185,225,235,235,-
Seth - PC: 185,205,215,225,235 BS: DNF
Jason - PC: 125,155,165,175,185(F)
Thursday, November 4, 2010
rawr
the carebear stare:
("The Bear" minus the resting rules)
5 rounds - Each round is 7 reps of:
1 x Power Clean
1 x Front Squat
1 x Push-Press (catch behind head)
1 x Back Squat
1 x Push-Press (catch on chest/shoulders)
RESULTS
Jason - 24:38 - rds 1-4 @ 115#, rd 5 @ 95#
("The Bear" minus the resting rules)
5 rounds - Each round is 7 reps of:
1 x Power Clean
1 x Front Squat
1 x Push-Press (catch behind head)
1 x Back Squat
1 x Push-Press (catch on chest/shoulders)
RESULTS
Jason - 24:38 - rds 1-4 @ 115#, rd 5 @ 95#
Wednesday, November 3, 2010
...the barber beefcake...
modified brutus:
AMRAP in 20 mins of:
5 HSPU
10 Pull-Ups
15Double-Unders Tuck-Jumps
previous
RESULTS
Jason - 10 rds
Justin - 8 rds
Seth - 9 rds + 5 pull-ups
AMRAP in 20 mins of:
5 HSPU
10 Pull-Ups
15
previous
RESULTS
Jason - 10 rds
Justin - 8 rds
Seth - 9 rds + 5 pull-ups
Tuesday, November 2, 2010
let's make some bad decisions...
turkish burp-up ladder of sorts:
10 burpees - 1 Turkish Getup (per arm)
10 burpees - 2 Turkish Getups (per arm)
10 burpees - 3 Turkish Getups (per arm)
10-4
10-5
10-5
10-4
10-3
10-2
10-1
booya.
RESULTS
Jason - DNF - rds 1 -5 @ 35# in 16:52
10 burpees - 1 Turkish Getup (per arm)
10 burpees - 2 Turkish Getups (per arm)
10 burpees - 3 Turkish Getups (per arm)
10-4
10-5
10-5
10-4
10-3
10-2
10-1
booya.
RESULTS
Jason - DNF - rds 1 -5 @ 35# in 16:52
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