Sat, 12/1

Slaybell Showdown at CFP

wod #1
15 box jump burpees
run 200
15 box jump burpees
run 200
max rep thrusters, 135#

17 reps, 25/29

wod #2
750m row
30 kbs, 70#
12 ttb
500m row
20 kbs
12 ttb
250m row
10 kbs
12 ttb

12:11, 16/29

wod #3 floater
60m sled push, 90# 30m up and back
20.something

Fri, 11/30

Rest

Thur, 11/29

0600, ISI

strength
5 x 20 sec l-sit hold
5 x 15 weighted back extentsion, 45#
muscle up 2-3-2-2-2
stretched and rolled

metcon
Annie
4:54, PR

Wed, 11/28

Rest

Tue, 11/27

0550, ISI
Strength
snatch:  2x2-135, 2x2-150, 2x1-160, 2x1-175(90)
4x1-160

BS EMOM for 5 - 2x265
FS 5x3 with 5 sec hold at btm of first rep: 195-205-215-225-235

3x5 snatch first pull to knee - 205
3x5 pp 175
3x10 l-pullup

Mon, 11/26

0700, ISI

metcon
50 double unders
then....
5 rounds
10 ctb pullups
15 swing, 70#
run 200
then....
50 double unders

13 something, horrible

Sun, 11/25

1400, garage

strength
every 30 sec for 4:30 1 ps and 1 hss - 125
10 x 1 pc + 1 hsc + 1pj - 190

5x2 fs with 3 sec pause at btm - 190-195-205-215-225

4x5 3 stop snatch pull - 195
bench 1x8-195, 1x5-205, 1x5-220, 1x3-250, 1x3-260, 1x2-275

me and boys put up xmas lights

Sat, 11/24

1030, garage

rolled and stretched

metcon
7 min burpee - 94

sea wolf park with boys then to play on beach at sea wall

Fri, 11/23

1000, garage

strength
10x1 snatch above knee 135-140-145f-145-150f-150-150-155-160-165
10x1 clean above knee 185-195-205-210-215-220f-220-220-225-230

fs 2x5-210, 2x3-225, 2x2-240, 2x1-250 (1f)

3x5 gm 115
3x5 br 190
3x5 seated press 60

Thur, 11/22

Thur, 11/22

0800, garage

metcon
5 RFT
1 prowler push, 100# of weight
7 thruster, 135#
50 double unders

15 something, train wreck

football with boys and fam after TG dinner

Tue, 11/20 - Wed, 11/21

Rest @ GW Lodge

Mon, 11/19

0600, ISI

metcon
Barbara

2:24, 3:17, 3:40, 3:38, 3:36 PR

Sun , 11/18

1000, garage

20 min jog

strength
muscle up practice
7x2 bench
3x5 seated press 55
3x5 curl 45

Sat, 11/17

0900, CFDP

1st place in mens scaled with Andrew Thompson

7 min AMRAP
5 hang clean, 135#
5 box jump overs, 24#
5 pullup

219 reps

9 min AMRAP
15 front squat, 115#
lunge w/ 45# plate overhead
15 bumper burpees
lunge

127 reps

ME bear complex
225#
cleaned 235

Fri, 11/16

Rest

Thur, 11/15

rest

Wed, 11/14

0800, ISI

metcon
30 hspu
50 back extension
30 toes to bar
30 d/l 225
40 DB PP, 35#
50 kbs, 55
20 cal row
30 pullup
30 ring dip

20:38

Tue, 11/13

 0545, ISI

strength
1x8 power snatch - 150
every 30 sec for 7:30
1 power clean and 1 hang squat clean - 195

hbbs:  1x5-265, 2x3-280, 3x1-300, 1x1-315 =>2:00

4x10 strict ttb
4x15 BE w/ 45# plate

Mon, 11/12

0700, ISI

metcon
Cindy
24 rounds, pr

Sun, 11/11

1600, garage

strength
3x8 seated press - 55# dbs
5x3 bench - 245, 255, 265, 270, 275
planks
HS practice

Sat, 11/10

Tx CF Shootout in Spring

max effort jerk - 250
max dead @ 275# in 60s - 20
115# snatch x 33 - 2:45
34 bw (200) squats in 3:30
3 bw hang cleans (200) in 1:30

30/35

Fri, 11/9

Rest

Thur, 11/8

0545, ISI

strength
c&j:  2x2-170, 2x2-195, 2x1-220, 2x1-230 => 90 sec
4x1-195 => 30 sec

FS:  2x5-210, 2x3-225, 2x2-235, 2x1-240

3x7 l-pullups

metcon
21-15-9
pullup
70# KBS
burpee
7:40

Wed, 11/7

Rest

Tue, 11/6

0545, ISI

strength
snatch: 2x2-135, 2x1-150, 2x1-165, 2x1-175 => 90sec
4x1-145 => 30 sec

HBBS:  1x5-265, 2x3-280, 2x2-300, 2x1-315 => 2:00

3x6 L-pullup

metcon
11 min amrap
2 rope climbs, 15'
7 thruster, 135#
15 ghd situp

4 rounds in 11:30

Mon, 11/5

0700, ISI

metcon
filthy 50: 21:20 pr

Sun, 11/4

1500, garage

strength
7x2 snatch from knee:  135-140-145-150-155-160(1/2)-165(1/2)
7x2 clean from knee:  185-195-200-205-210-215-220(1/2)

185# PP 4-3-4
3x5 snatch d/l to knee 205
3x5 bent row 185
3x5 jumping good morning 120

boys had Jamal over to play, Amy crippled by plantar fascitis

Sat, 11/3

1430, garage

strength
d/l 5x3 - 310

metcon
amrap-15
sand bag run
1003 prowler push
5 chest slap pushup
5 pushup
7 rounds

dinner at roadhouse then new i-phones

Fri, 11/2

0630, ISI

metcon
jogged to isi then...
4x500m row with 3-4 min rest
1:31, 1:42, 1:43, 1:45
jogged home

A on second after a 2 run double

Thur, 11/1

Rest