CFFB - Get Up Offa that Blue - Sept 30

Took Sunday off, missed this yesterday. Woke up at 2 and never went back to sleep on Sunday going into Monday, and just didn't feel like going at lunchtime. Didn't feel like it either today (change in the weather?) but here we go anyway.

Got off to a slow start - no bars available today. Keeping track of gear needed for this cycle here - see what I don't have at the home gym, and if something keeps cropping up, I'll make it a priority to add.

Swod
Squat 3 RM
Press 5×3 @ 90% of 3 RM from last Monday

Squat on 2.00
bar x10/185 x3/225/245/275/295
295 might not be my 3RM, but it was enough for today.
13 mins.
Press
If 155 was my 3RM for last week, I should have used 140 today. 145 felt light. I'm getting stronger already on this protocol.
5x3 @ 145
8 mins.

- 3 mins -

Conditioning
Complete five 2 minute rounds:
For each round, you have two minutes to complete the following:
75 lbs DB Thrusters – 5 reps
15′ Rope Climb Accents – Max ascents
*Rest 60 seconds between rounds
No rope, I subbed Ring rows for max reps. No count. I also only did 4 rounds. Hardest thing was controlling those DBs.
10 mins.

9 hours - 2100/0600. 39 minutes total. PE: 9. 48 hours. 226/15.

Week average:
P192g/C195/F132 : 28/28/44%  

Annie, Git Yer Gear for CF

Okay, so here's stuff I have that CFFB's called for:

Sprint cones
BB and bumpers
Power rack
Pull up station
Power Wheel

And here's the stuff I don't have that I need:

X- Climbing rope
X - Slam balls
Dynamic Push up station
HSPU station
GHD
X - Box Jump Boxes 
X - 20" Step-Up Boxes
X - Bench Press
X - DBs /
KBs in multiples
C2 rower
Trap Dead Bar
X - Rack Pull Stands
Prowler

CFFB - Friday Conditioning - Sept 27

... on Saturday.

Complete 9 rounds for time:
Deadlifts @ 7 RM from last Friday – 3 reps
Handstand Push Ups – 5 reps
Post times to comments.

Subbed Press @ 135# for HSPU's. 7 RM was 245# on the trap bar today. 
Round 1-3: 1.46
4-6: 3.39
7-9: 4.10
9.36

- 3 mins -

Cash out
3x10
RDL @ 155#
Standing calf @ 330
1 min RI
6 mins.

6.5 + 2 hours - 000/0630. 19 minutes total. PE: 9. 24 hours.

Shmotel Pulls - Sept 26

5 rounds, HT timer, on some dumpy all-in-one:
Neutral grip H row x10-8
Cable chins x10-12
12 mins.

8 hours - 2200/0600. 12 minutes total. PE: 6. 18 hours.

CFFB - Front Squat n' Press, Mostly - Sept 25

I'm doing Collegiate, Off season, remember; backed up a week. Need to establish my new baseline 1/3/5 RMs.

Swod
Front Squat 5×3 @ 90% of 5 RM
Floor Press 5 RM

Squatted 135x5/145x3/155x3/165x3/////
12 mins.
Press 135x5/145x5/150x5/155x3
7 mins.

Used the new soft weight belt and I like it for front squats/press, at least. I like that I can push out against it from within. Front squats felt solid, deep and flexible today. All a function of using just the right weight, I'm sure. 90% of 5RM is a sweet spot. Woulda coulda done the whole Dwod at home but I don't have a rower and couldn't think of a good sub there (bent over rows?). As it was, there's no 2 pood KB at BodyX, and I didn't use the rower anyway.

Complete 7 rounds:
Each round lasts 1 minute:
2 pood Russian KB Swings – 15 reps
Assault Bike or Row – max distance
Rest 1 minute between rounds.
You have one minute to knock out 15 reps of KB swings and the rest of the minute to ride or row for max distance.

KB singles x15 @40#, then 10 Standing calf @ 315# ... 1 min RI
10 mins.

8 hours - 2200/0600. 29 minutes total. PE: 7. 48 hours.

CFFB - GTO - Sept 23

Swod
Power Snatch 2 RM
Bar x10/65 x10/95 x2/105/115/125/ 135 x0
125 was ridiculous muscle snatching, 135 however, wasn't going anywhere. That wheel is a huge mental block. *Need to work on my snatch groove, work this into muscle memory.
12 mins.

-1 min -

Conditioning
Complete for time:
155 lbs Ground to Overhead – 30 reps
Scaled to 135#. 
7.34

8 hours - 2200/0600. 22 minutes total. PE: 9. 24 hours.

CFFB - Just Enough for Today - Sept 22

I'm still working the CFFB site, back a week from current. All last week was easy and eating - I feel strong and fat. Took yesterday off for church and relaxing with the extended fam.
I'm wonderously sore in the quads from Saturday's Death by Squats. 

Front Squat 5 RM
5x135/145/155/165/175
175 was still good, just good enough for today.
9 mins.

Press 3 RM
135/145/155/1x 165
8 mins.

- 3 mins -

Conditioning
Complete for time:
True Push Ups – 100 reps
45 lbs Barbell Walking Lunge – 100 yards
Once you have completed 100 reps of true push ups, put an empty bar on your back and lunge 100 yards.

8 mins for the push ups, down in the well between a couple aerobic steps with my feet up on the low-rung box jump step at BX. Step-back lunges - the last 10 felt great.
15.05

7.5 hours - 2230/0600. 35 minutes total. PE: 9. 48 hours. 227/15.

Week average:
P204g/C247/F141 : 27/32/41% 

Go, Therefore.

But the eleven disciples proceeded to Galilee, to the mountain which Jesus had designated. When they saw Him, they worshiped Him; but some were doubtful. And Jesus came up and spoke to them, saying, “All authority has been given to Me in heaven and on earth. Go therefore and make disciples of all the nations, baptizing them in the name of the Father and the Son and the Holy Spirit, teaching them to observe all that I commanded you; and lo, I am with you always, even to the end of the age.

Today's a rest day, off to Hingepoint church to check it out. L visited last week and was immeasurably moved by the preaching and band. Me, I'm looking for something real in the pews where God is working - doing real world work. Maybe I can join Him there.

I like the atmosphere in the Nile theater. The place is a quirky 70's modern downtown bar/live stage venue on the weekend nights. This morning the spotlights are working on the oversized disco ball and the gogo-dance poles are silently watching the goings on from up stage right. Russ, the pastor, makes a point to preach barefoot and step out onto the monitor speakers. I remember when I was bucking convention walking around barefoot on Sunday mornings. Today's message was rolling into Matthew 28:16 and following - the Great Commission. The talk worked its way through the fact that God still calls those who doubt, that the one who is commissioning has all authority, and the idea that the first point is for us to therefore Go. I ruminated on the four verbs in the passage; Go, Make (disciples), Baptize, Teach. 
The short takeaway is that our lives should be foremost a venture to advance the Kingdom. We only touched on the going, but Russ ended with a challenge to those who felt that they needed to Go - kneel down where you are. I did.

I remember when I was not only willing to go, but wanting to go - and going. I was going to be gone by now, somewhere with half a Bible translated into some unnamed language, and halfway gone from there on to the next stop on the going. Now I'm here, feeling like I'm unable to go, anchored in place with financial mooring chains, encrusted with barnacles, rocking on in the shallow swells of this stale harbor of American christianity. 
So I'm there on the pheaux-hardwood floor, saying I don't know if you want me to go anymore, but I do remember when going was what I was about. I don't even know where I would go if I thought I could. If you want, I want. I would need to hear where. Am I wanted?

Long story short: Sunday night I have an extended dream/nightmare where there's no real plot, just an exploration of a life - my life - survival in a dreadful tropical slum along some polluted shoreline in some third world subsistence hopelessness. Some people have potatoes, most don't. I remember feeling hungry. I remember watching storm waters rising, and wondering where I was supposed to go as waves began to punch the sides of my ratty hovel, certain to wash away.

Somewhere, there are people feeling just this way. Hopeless. How am I to begin to help them? This is the question I'm asked, and asking.

Death by Squats - Sept 20

End to a refeed, recovery week. Out of town, over-overeating, and low frequency. Dunno if I needed it - wasn't on the schedule - but it just happened that way. No condemnation, only determination for the upcoming week.

Death by Squats
12.7 @ 135#
... in the heat. Kinda mid-bar, some sets high-bar, some lower.

7.5 hours - 2300/0630. 13 minutes total. PE: 9. 48 hours. 227/14.

H Push, H Pull - What To Do - Sept 18

Eating way too much on the last 5-day bender out of town, feeling bloated and lazy, and thinking I didn't really want to get back in the saddle today. What to do when you don't really want to put forth an effort?

5 rounds, HT timer
Bench Press @ 225 x7's 
Underbar H pull x10's+
12 mins.

4x10-8, 1 min RI
Cable Iso H Row @ 185#
8 mins.

8.5 hours - 2130/0600. 21 minutes total. PE: 7. 48 hours. 227/13.

Shmotel V Press 'n Pull - Sept 16

What to say? Late night, early morning, have to do something.

HT timer:
6 rounds, strict pull ups
5 rounds, standing neutral DB press @ 50's
11 mins.

4 rounds, on 2.15
tri press downs, bent bar x12
Rope hammer cable curl x10
8 mins.

4 rounds max rep sit ups, 
1.15 work/1.00 RI
8 mins.

6.5 hours - 000/0630. 28 minutes total. PE: 7. 24 hours.

Shmotel Cleans n' Step Ups - Sept 15

DB squat cleans @ 30/35/40/45/50//
9 mins.

6 rounds, 3 each on 1:30
DB step up and thrus x10, alternating sets @ 30's
11 mins.

Cash out
Stairs, 17 floors
4 mins.

7.5 hours - 2300/0630. 24 minutes total. PE: 7. 24 hours.

Shmotel Ca - Sept 14

6 rounds, HT timer
DB recline press @ 50's x13
Strict Pull ups 3-4's
12 mins.

6 rounds, same timer
Chins (2 rounds)
Straight bar Push downs x10
DB Hammer curls @ 45/40/35/30/25/20
13 mins.

8 hours - 2230/0630. 26 minutes total. PE: 6. 24 hours.

AM/PM Conditioning - Sept 13

AM
8 reps of the Illinois Agility run. in 19-20 each, on 2:00. Just enough rest to keep things moving ... 2 mins is good. 8 reps was just enough too. I'm slow.
15 mins.

PM - 
Was supposed to be CFFB site conditioning:
Complete as many rounds as possible in 5 minutes:
135 lbs Front Squat – 5 reps
Dymanic Push Ups – 10 reps

Rest 5 minutes…

Complete as many rounds as possible in 5 minutes:
135 lbs Back Squat – 5 reps
Pull Ups – 5 reps

Posting it here as a reminder because it sounds like a good one. Instead, went to Gamestop with Kdawg and enjoyed the afternoon.

6 + 2 hours - 2230/0430. 16 minutes total. PE: 9. 24 hours.

CFFB - Dead, Clean, Carry - Sept 12

Deadlift 7RM 
...was 245 today.
10x135/7x225/5x245//7x245/6x245
... I think I misunderstood the concept of working up to a 7RM.
13 mins.

- 3 mins -

10, 8, 6, 4, 2, reps of:
185 lbs Power Cleans
One (1) 50 yard Farmer’s Walk – AHAP
*Search out the heaviest set of impliments you can find and walk 25 yards out and 25 yards back.
*After each set of power cleans, perform 1 farmer’s walk.

The heaviest implements were 120# DBs, but they weren't budging for me. I used the 100's and they were just difficult enough. Cleans at 135#.
11 mins. 

Cash out: 2 rounds
Seated calf x12 @ 65
Standing calf @ 300 x10+
3 mins.

8 hours - 2230/0630. 31 minutes total. PE: 9. 24 hours. 224/14.

CFFB - Squat n' OG Volkswagen - Sept 11

Squat 8×3 @ 7 RM from Monday (60 seconds rest)
Monday was at 235, but I used 245 today. They felt heavy.
10x135/then 3x 245////////

O.G. Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight (225#)
Pull Ups
12:30, no spotter, kipping. 

This whole day looked a lot easier on paper. I left feeling all twisted up inside.

8.5 hours - 2200/0630. 30 minutes total. PE: 9. 24 hours. 224.

CFFB - Power Clean - Sept 10

Power Clean 5×3 @ 90% of 3 RM from Friday
I cut this down a bit, as Friday I just got up to 145 with Bryce taking it easy. 145 today was a good and manageable weight.
3x 135/ 3x 145/////
8 mins.

- 4 mins -

Complete 3 rounds of:
50 lbs One Arm DB Hang Power Clean to Push Press (alt as needed)
20” Box Jump
Burpee Pull Ups
Push Ups
Row (calories)
Rest 1 minute between rounds.

Used a 40# DB, not having done these. They became kinda DB swing snatches with a lockout at top. 15 reps left hand, then next round went right. 3rd round alternated 5 left/5 right for 10 reps each. No count (really need someone to count on this) but gamed it a bit and just shot for 15's throughout. 30ish on the Push ups, 5's on the BPUs.

8 hours - 2230/0630. 30 minutes total. PE: 9. 24 hours. 224/14.

CFFB - Squat 7RM - Sept 9

This is gonna be a different program, altogether. I'll maybe work in some assistance stuff, but as it stands, the Swod and Dwod are taking the perfect half hour during mid-day.

Squat 7 RM, in .30 on 2.30
10x bar/10x 135/7x 185/7x 225/5x 245
Make of that what you will. 235 is my 7RM right now? Maybe just for today.
11 mins.

-3 mins-

Swod:Complete as many rounds as possible in 15 minutes:
185 lbs Push Press – 3 reps
Chin Ups – 5 reps
GHD Back Extensions – 10 reps
8 and 2/3 rounds. Scaled the press to 145#, mostly press, not a lot of push. Chin ups went unbroken and felt good.

8.5 hours - 2200/0630. 29 minutes total. PE: 9. 48 hours

Week average:
P182g/C199/F161 : 24/27/49%

CFFB 100's and AHO - Sept 6

Cut the CFFB work a bit today, omitting finding a 2RM power snatch, but it was all well - doing 10 hundreds today on the minute was just enough, with the bike riding.

Riding easy out to Brighthouse, trailer's still shaky and I keep adjusting the wheels to see if they're misaligned. 12.9 mph ave, for 18+ miles.

10 mins of sprints, starting off at 50% and working up. 50 out, 50 back for the 100s. The turnarounds felt snappy, re-acceleration on the way back was crisp.

8.5 hours - 2200/0630. 100 minutes total. PE: 8. 24 hours.

Fuckarounditis, Day 1 / CFFB Day 1 - Sept 5

Took yesterday off, and stopped the fuckarounditis a day early, while starting a CFFB/PowerAthlete Colligiate/Off Season cycle for the next, say, 12 weeks. Going by feel and going straight off of the site. Today a bit of the fuckarounditis bug lingers with me stopping short of a true 3RM on the power cleans, and scaling the SWoD short a round - taking Bryce through the motions together today. Still happy with the effort.

SWoD
Power clean 3RM
95/115/125/135/145/155 
7 mins.

3x max reps Chins
...did these on the assisted with the lightest plate (#25//40#)
7 mins.

- 3 min RI during set up -

Conditioning

Complete 4 rounds for time:
50 lbs DB Hang Power Clean – 10 reps
Dynamic Push Ups – 10 reps
50 lbs DB Hang Power Clean – 10 reps
Seated Med Ball Throws – 10 reps

3 rounds, with 35's on the thrusters and 10# ball - 7.15.

8.5 hours - 2200/0630. 26 minutes total. PE: 9. 24 hours. 223/15.