CFFB - Step it Up - Oct 31

Close Grip 3×5 @ 90% of last set of 5 from Monday
90% of 265 = 235 for 5/6/7. Pretty easy. Moved hands in closer than previously - which was just inside of the knurling rings; today was thumbs out from center smooth section. Much better on the shoulders. 
6 mins.

- 2 mins -

Conditioning
Complete 5 rounds:
135 lbs Barbell Step Ups on 20″ box – 20 reps (10 RT/ 10 LT)
Evil Wheels – 10 reps
Strict Pull Ups – Max reps
*Rest 60 seconds between rounds
Post total pull ups to comments.

Misread the Evil Wheels for 5's, which was still just plenty. I would knock down to my knees and back up again on the return, so rounds 3,4,5 I just wheeled out from knees. Scaled the BB down to 65# and thought that I'd add on if it was too easy. And it wasn't too easy. Scaling for 300# down, I should be using at least 100#. Step ups sucked, but I love them.
Pull ups: 4/3/3/3/3.
24 mins.

Got only 4 hours sleep night before last. Not that it mattered today, but that's why I'm 72 after the last session.

9.5 hours - 2100/0630. 32 minutes total. PE: 9. 72 hours. 223/14.

CFFB - Power Snatchfest - Oct 28

I completed this wod and said, "For once, it was easier in practice than it looked on paper." Only to realize later that I'd left out the 3 sets of pull ups. Not that the inclusion of said pull ups would have made the session killer, but it would have been a good antagonistic balance to all the snatching. Mostly, I'm just wondering about my ability to focus and recall. Getting senile.

Power Snatch 2, 2, 2, 2, 2, 2
95/105/115/missed at 125/115/115
(Strict Pull Ups 3 x max reps) - did not do
11 mins.

- 2 mins -

Conditioning
On the Minute
Complete 2 Power Snatches & 4 burpees on the minute for 12 minutes.
Use 75-80% of your last set of 2 reps for this workout
Post loads used and total rounds completed to comments.

Snatches really began to feel good as the rounds went on. 95# - up from an 80% of 115 at 91. No belt on these, lower back tightened up later.

9 hours - 2130/0630. 25 minutes total. PE: 9. 24 hours.

CFFB - Bench and Squat - Oct 27

Did this in reverse order; squat first then bench. Might have benched more weight, but as it was, I took it easy on bench - it's not a priority, and I'm not interested in a dinked shoulder. Downtown DoucheX on International Chest Day, Monday. No bench available upstairs, so squatted next to a couple guys doing pyramids with 135 until they scoffered off to do nosebreakers or whatever.

Conditioning
Death by Back Squat
Complete:
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…
*This workout is performed at body weight or 225 lbs, which ever is more.
Post total minutes completed and loads used to comments.

230# for 8 rounds, 5 reps. During the day, I was going to be happy with 6 rounds. 7 went easily. Got out of breath during 8 and didn't run out of squats, just ran out of air and time. 

- 2 mins - 

Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
5x 225/245/255/265, 10x 225
9 mins.

9 hours - 2130/0630. 22 minutes total. PE: 9. 24 hours. 233/15.

Week average:
P188g/C157/F160 : 27/22/51% 

Saturday Sprints, on Sunday - Oct 26

This is a hold over Conditioning section from Thursday. 
Sprints
Complete 6 rounds:
Sprint 200 yards
*Rest 3:1 (rest:work) This means if it took you 30 seconds to sprint 200 meters, you would rest 90 seconds or a minute and half.
Post fastest times to comments.

Walked to the bike path, not a good enough warm up. The first couple of reps felt wonky, but as I loosened up, they improved to simply heelstriking. 45-41's, on 3:00.

Today's work (or Saturday's, rather) was supposed to be:
Conditioning
Complete 5 rounds:
Each round consists of as many sets of the following as possible in 2 minutes:
Front Squats @ body weight – 3 reps
15′ Rope Climb – 1 rep
40 lbs Ball Slams – 10 reps
*Rest 60 seconds between rounds
Post total rounds completed to comments.

... but no rope to climb, no ball slam ball. Not that I couldn't sub, but what would it look like? Front squats, pull ups, FtB?

8 hours - 2230/0630. 17 minutes total. PE: 8. 48 hours.

CFFB - So Much Pull - Oct 24

Power Clean 3 RM
Last 3 RM was 185#. That was a no-go today.
3x135/145/155/165/175/1x 185
12 mins.

- 2 mins -

Conditioning
CrossFit Disco
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Clean @ 75% of 3 RM
Pull Ups
Post times to comments.

21.19. 131# is 75% of 175. Pull ups were the limiter here. Did kips.
 
8.5 - 1.5 hours - 2130/0600. 35 minutes total. PE: 9. 24 hours.

CFFB - Swod Only - Oct 23

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

Inverted these, at the Globo and ppl were in the way.
Press 3x5 @ 155 (157 is 90% of 175), and yes, I did a dyslexia on the sets/reps in the heat of the moment.
5 mins.

Squat 5/6/7 @ 225
5 mins.

Sprints (did not do - wanted to)
Complete 6 rounds:
Sprint 200 yards
*Rest 3:1 (rest:work) This means if it took you 30 seconds to sprint 200 meters, you would rest 90 seconds or a minute and half.
Post fastest times to comments.

8 - 1.5 hours - 2230/0630. 11 minutes total. PE: 7. 48 hours.

CFFB - Substitutions Allowed - Oct 21

Swod
Rack Pull 3 RM
*bottom of the knee cap to lockout
- no rack stands at home or the globo, subbed Trap Dead for this again.
135 x5/225 x3/245/275/295/315/335 x3 ... just stopped there, both because that was enough for today, and the crappy trap bar at BodyX won't hold another plate - and 365 felt out of reach for 3 today.
16 mins.

Strict Pull Ups 3 x max reps
5/4/3
4 mins.

- 2 mins -

Conditioning
Complete 10 rounds for time:
2 pood Russian KB Swings – 5 reps
2 pood One Arm KB Power Snatch – 5 reps
Alternate arms as needed.
Post times to comments.

No 2 pood at the globo, used this opportunity to work on power snatch instead - subbed BB power snatch @ 95# for the swings. 40# KB for the snatches, alternating left/right each round.
15 mins even.

9 hours - 2130/0630. 37 minutes total. PE: 8. 24 hours. 234/14.

Matthew 20 - I Want More

“For the kingdom of heaven is like a landowner who went out early in the morning to hire laborers for his vineyard. 2 When he had agreed with the laborers for a denarius for the day, he sent them into his vineyard. 
3 And he went out about the third hour and saw others standing idle in the market place; 4 and to those he said, ‘You also go into the vineyard, and whatever is right I will give you.’ And so they went. 
5 Again he went out about the sixth and the ninth hour, and did the same thing. 6 And about the eleventh hour he went out and found others standing around; and he said to them, ‘Why have you been standing here idle all day long?’ 
7 They said to him, ‘Because no one hired us.’ He said to them, ‘You go into the vineyard too.’
8 “When evening came, the owner of the vineyard said to his foreman, ‘Call the laborers and pay them their wages, beginning with the last group to the first.’ 9 When those hired about the eleventh hour came, each one received a denarius. 10 When those hired first came, they thought that they would receive more; but each of them also received a denarius. 
11 When they received it, they grumbled at the landowner, 12 saying, ‘These last men have worked only one hour, and you have made them equal to us who have borne the burden and the scorching heat of the day.’ 
13 But he answered and said to one of them, ‘Friend, I am doing you no wrong; did you not agree with me for a denarius? 14 Take what is yours and go, but I wish to give to this last man the same as to you. 15 Is it not lawful for me to do what I wish with what is my own? Or is your eye envious because I am generous?’ 
16 So the last shall be first, and the first last."

During this chapter Jesus is aiming to prepare the disciples for his coming death. How are they going to continue after He is no longer around to set them straight? Is their belief going to be another power-grabbing, top-heavy religious hierarchy full of self-service and nepotism that the world has already seen again and again, or is it going to be something new?

Those who work an hour or a day receive the same wages - just as those who place their trust in Jesus to save them receive the same gift of eternal life. Same pay, different amount of work done. Not as a result of the recipient's merit, but a result of the generosity of the employer. We all get it. Post-reformation, we all get that salvation is by faith alone. 

Not really. So few get this. James and John didn't get this after the parable was told, and the others were ticked at them because they all wanted preferential treatment. The whole still recognizes religious systems that are based on the same old merit treadmill.

Or is your eye envious because I am generous...?

I'm struck by this line. This is the microscope. 
Shouldn't we be envious when there isn't enough to go around? Scramble and squabble when there's need on one hand and over-abundance on the other. But that's not the case. Everyone who comes to the waters will drink and never thirst again. Why get miffed if you needed to take a long drink to fill yourself and another only needed a sip? Why mope when others get more than they seem to deserve from a God who is a giver? Why not cheer? It all seems so petty and small and weerd.

But Christians do - I do - not maybe over the abstraction of salvation, but over the tiny concrete things in life. God has blessed someone with more money than you have. Does that make your eye envious? They have better looks, or capability, or status, or inheritance, or things, things, things. When a co-worker gets a raise. Do you celebrate? Does it bother you?

Why can't we just work a day and enter into our rest without looking around at the others? Do your day's work and take your day's pay - gladly - without worrying about who's working harder, or doing more, or getting theirs for doing less.

I get heaven for free. Are you kidding me? Nothing anyone else gets or doesn't get should eclipse this on my radar.

The chapter ends with a simple anecdote. Blind men ask and receive sight, then follow Jesus. Isn't that my life in a nutshell? I was blind but now I see. Amazing grace that saved a wretch like me. I have new sight, no room in my eye now for envy.

CFFB - Explosives - Oct 20

Find 1 RM Box Jump
No boxes in the backyard box, just did a few broad jumps.
Press 3 RM
5x95/3x135/155/165/175/1 or 0x 185 - can't remember. Certainly wasn't going up though.
10 mins.

- 2 mins -

Conditioning
Squat 8×3 @ last set of 7 reps from Thursday
*Rest 3 minutes between sets. During the rest, complete the following:
Box Jumps @ 75% of 1 RM – 5 reps
Sprint 60 yards
26 mins, using 225#. Again, just doing broad jumps instead of the box jumps. 15 yards across the backyard, so the sprints were up-back-up-back line drills. Got more loose as the game went on ... really bound up on all three aspects during the early rounds.

7.5 hours - 2130/0500. 39 minutes total. PE: 8. 48 hours.

Week average:
P219g/C155/F160 : 30/21/49%

Matthew 19 - Something's Gotta Give

Matthew 19:4
And He answered and said, “Have you not read that He who created them from the beginning made them male and female, 5 and said, ‘For this reason a man shall leave his father and mother and be joined to his wife, and the two shall become one flesh’? 6 So they are no longer two, but one flesh. What therefore God has joined together, let no man separate.”
7 They *said to Him, “Why then did Moses command to give her a certificate of divorce and send her away?”
8 He *said to them, “Because of your hardness of heart Moses permitted you to divorce your wives; but from the beginning it has not been this way. 9 And I say to you, whoever divorces his wife, except for immorality, and marries another woman commits adultery.”
10 The disciples *said to Him, “If the relationship of the man with his wife is like this, it is better not to marry.”
11 But He said to them, “Not all men can accept this statement, but only those to whom it has been given. 12 For there are eunuchs who were born that way from their mother’s womb; and there are eunuchs who were made eunuchs by men; and there are also eunuchs who made themselves eunuchs for the sake of the kingdom of heaven. He who is able to accept this, let him accept it.”

Sounds like the guys approaching Jesus are asking big questions about marriage because they're unhappily married to some shrewish Jewish wives and want a ticket out.

Although the whole focus of this exchange is marriage/divorce, I'm struck by the implied (okay, inferred, by me) challenge in vs 12. It's a little late for me to unmarry myself and make a lifetime sacrifice of my relationship status for the sake of the kingdom. But, and without putting any words into Jesus' mouth here - only going on a bit of an extrapolation exploration on my own, I wonder how many other lesser life-aspects we can place into this category of voluntary eunuch-dom?

For there are men who are born disliking soccer; and there are men who were made to hate soccer because of early hateful coaching; and then there are soccer-lovers who have made themselves burn their love for soccer on the altar for the sake of the kingdom of heaven.

If we can replace something as foundational to our worldview as the desire for a life-partner to make room for kingdom work as our partner (remember, Jesus himself lived this!), then how many other cultural givens might come under scrutiny? 

Devotion to a professional sports team
Allegiance to a designer brand
Marriage to an alma mater, or birth-state, or political party
Identification with a denomination

Or, less abstract notions.

Living in a house with no TV
No music except the music you create in worship
No vacations, only missions
No haircuts, no wine, ala Nazarite

Would some of this simply be living under a do-not-handle-do-not-taste-do-not-touch law? Or, would omitting some basic lifepoints be empowering instead of limiting (see Samson, above)?

What's on the table simply because our society dictates that it's a fundamental necessity but is an impediment to living fully for the kingdom of heaven? 

Something should give. I can think of something to relinquish as an offering to God, to make greater room in my earthly life for the kingdom of heaven. One thing. Going to boil it down this week.

CFFB - Saturday Conditioning - Oct 18

Conditioning
Complete 2 rounds for time:
Deadlifts @ body weight – 9 reps

Sprint 1 Full Gasser

Deadlifts @ body weight – 6 reps

Sprint 1 Full Gasser

Deadlifts @ body weight – 3 reps

Sprint 1 Full Gasser
*rest 3 minutes between rounds
Post times to comments.

It's a width from the backyard pad to the middle of the street, then a width down the street. Then back equals the full Gasser distance. Not a true football-field Gasser, but it does the ass-gassering job, trust you me.
Round 1: 8.10
Round 2: 7.59
230# today, felt mighty heavy when it shouldn't. Second set was actually easier to pull than the first - once again, mental barrier.

8 hours - 2230/0630. 19 minutes total. PE: 9. 24 hours.

CFFB - We Win Again - Oct 17

Swod
Power Snatch 2, 2, 2, 2, 2
95/105/115/125/135
135 is still the breakdown point on these. I just need to grease the groove and work on dialing in technique - still muscle snatching most of the lighter stuff.
8 mins.

Strict Chin Ups 3 x max reps
6/5/4
4 mins.

- 2 mins -

Conditioning
Complete 3 rounds for time:
KB Swings – 10 reps
25 yard One Arm Farmer Walk with KB in rack position – right
KB Swings – 10 reps
25 yard One Arm Farmer Walk with KB in rack position – left
*go as heavy as possible
*rest 45 seconds between rounds
Post times to comments.

6.58 with 1.5 pood. Didn't go as heavy as possible, since a 2 pood bell was available, but this was my first try at this, and I was mostly worried about racking the KB (which wasn't an unfounded apprehension, as holding the bell was the hardest part of this).

PM
6x max reps pull ups (6-4's) in .30 on 1.15
7 mins.

9 hours - 2130/0630. 29 minutes total. PE: 8. 24 hours. 233/13.

CFFB - The Ensign - Oct 16

Back in the globo for this one, but could have totally done this one at home. Everything as Rx'ed today.

Swod
Squat 7, 7, 7
Bar x10/225 x7///
6 mins.

Close Grip Bench Press 3×5 @ 90% of 5 RM from Monday
275 was 5RM, 250# today x5/5/6
7 mins.

- 7 mins (set up and some talking) -

Conditioning
The Ensign
Complete as many rounds as possible in 3 minutes of:
Power Clean 155 lbs – 3 reps
Push Ups – 6 reps
Air Squats/Ring Dips – 9 reps
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.
Post total rounds completed to comments.

24 mins. This looked hard on paper, and it was hard on the rubber as well. I didn't think I'd do all 6 rounds; I know how hard the Chief is for 5 rounds. But I didn't go with as high a level of intensity. No count on the rounds, just working on survival - approx 3 sets on the squat rounds and 2 sets on the ring dip rounds. 155# felt a touch heavy - perhaps because I do the Chief at 135# - but the cleans got easier as we went. Did all the three's unbroken. Ring dips went 4/3/2, and usually didn't finish the second dip sets on those rounds. Weerd niggling pain in my right shoulder, especially during pushups, feeling like that Sunday evening impingement-feeling is staying for the week.

8 hours - 2230/0630. 45 minutes total. PE: 9. 24 hours. 232/14.

Ten Telltale Verses from the Koran for Your Reading Pleasure

10. Koran 3:32 – “Say: Obey Allah and the Messenger (Muhammad); but if they turn away, then indeed, Allah does not love the disbelievers.”

9. Koran 48:29 – “Muhammad is the Messenger of Allah; and those with him are forceful against the unbelievers, and merciful among themselves.”

8. Koran 4:24 – “And (forbidden are) married women except those (captives and slaves) your right hands possess.”

[Note: Sunan Abu Dawud 2150 illuminates the historical background of verse 4:24. The passage reads as follows:
"The Apostle of Allah sent a military expedition to Awtas on the occasion of the battle of Hunain. They met their enemy and fought with them. They defeated them and took them captives. Some of the Companions of the Apostle of Allah were reluctant to have intercourse with the female captives in the presence of their husbands who were unbelievers. So Allah, the Exalted, sent down the Qur’anic verse: "And all married women (are forbidden) unto you save those (captives) whom your right hands possess." That is to say, they are lawful for them when they complete their waiting period."]

7. Koran 5:33 – “The punishment of those who wage war against Allah and His apostle and strive to make mischief in the land is only this, that they should be murdered or crucified or their hands and their feet should be cut off on opposite sides or they should be imprisoned; this shall be as a disgrace for them in this world, and in the hereafter they shall have a grievous chastisement.”

6. Koran 9:5 – “When the sacred months have passed, slay the idolaters wherever you find them, and take them captive, and besiege them, and prepare for them each ambush. But if they repent and establish worship and pay the poor-due, then leave their way free. Lo! Allah is Forgiving, Merciful.”

5. Koran 9:29 – ”Fight those who believe not in Allah nor the Last Day, nor hold that forbidden which hath been forbidden by Allah and His Messenger, nor acknowledge the Religion of Truth, from among the People of the Book, until they pay the Jizyah with willing submission, and feel themselves subdued.”

4. Koran 9:73 – “O Prophet! strive hard against the unbelievers and the hypocrites and be unyielding to them; and their abode is hell, and evil is the destination.”

3. Koran 9:111 – “Surely Allah has bought of the believers their persons and their property for this, that they shall have the garden; they fight in Allah’s way, so they slay and are slain.”

2. Koran 47:35 – “Be not weary and fainthearted, crying for peace, when you should be uppermost: for Allah is with you, and will never put you in loss for your (good) deeds.”

1. Koran 2:106 – “Whatever communications We abrogate or cause to be forgotten, We bring one better than it or like it. Do you not know that Allah has power over all things?”

CFFB - Another Swod Only - Oct 15

Today I was going to catch up on Saturday's conditioning, but I'm not. There's dust storms in Bako the last couple of days, and the air's bad. I'm backing down from doing anything rather than risk giving up 2 to 3 weeks with something respiratory.

Note: Put on 7 lbs over the last couple of weeks, thanks to Creatine, mostly (BF% at 13%, which is low for me in a strength cycle). Everyone I bump into is telling me how big I look. Maybe I should revisit my old weight-to-protein intake data and check it against creatine cycling to see if protein really is the agent, or if creatine was the magic bullet all along.

Buy in
1x FtB
4x 8-10 Bent over rows 
10 mins.

Swod
Find Standing Box Jump – 1 RM - No boxes.
...
Deadlift 5 RM
185 x5/235/255/275/285 x3
13 mins.

Conditioning (did not do)
Complete 6 rounds for time:
53 yard Farmer’s Walk
Sprint 1/2 Gasser
*Go as heavy as possible for Farmer’s Walk
*Start by walking 53 yards for farmers walk, set weight down and sprint 1/2 gasser. Repeat.
Post times and loads used to comments.
 
Cash out
2x FtB
3 mins.

7.5 hours - 2300/0630. 27 minutes total. PE: 7. 48 hours. 232/13.

CFFB - Strength Squared - Oct 13

Maybe a typo, but today's sessions were both Swods. First workout in the globo in a while, sucks to have to use it ... but bench press. 
Missed Saturday's conditioning-only, and I'll be making it up on Wednesday.

Buy in
2x FtB
1 min.

Swod
Close Grip Bench Press 5 RM
5x 225/245/265/275 ... 275 was good enough today. Weerd impingement-type pains in my right shoulder starting last night (for no good reason at all, an off day), and bugging me into today.
8 mins.
Strict Pull Ups 3 x max reps (1 second hold at the top of the pull up)
5/4/3, with pretty good holds at the top.
4 mins.

- 2.30 -

Swod 2
Front Squat 5×3 @ 92.5% of 5 RM from last Thursday
That's 180# based on 195#
*Rest 5 minutes between sets. During the rest, complete the following:
2 x Sprint 40 yard (rest 45 seconds between sprints)

Sprints felt good. Went out and touched the wall and half way back on the basketball courts at DoucheX. Textbook front squats. 5 min rests felt like way too much, but afterward, I felt like I'd done some work.

8 hours - 2230/0630. 39 minutes total. PE: 8. 48 hours. 231/14.

Week average:
P176g/C177/F132 : 27/27/46% 

CFFB - Dead 5RM - Oct 11

Getting in a quick catch-up Swod-only mid-day.

Swod
Deadlift 5 RM
5x 185/235/255/275/295 x0 
275 went easily, 295 felt like it was bolted to the ground. Whawhazzat? 90% of this is mental.
13 mins.
Strict Chin Ups 3 x max reps
6's, for whatever reason, 7's were simply not going to happen today.
5 mins.

Conditioning (did not do)
Complete as many rounds as possible in 12 minutes:
185 lbs Power Cleans – 4 reps
Assault Bike or C2 Row – 10 calories
Post rounds completed to comments.

6.5 bad hours - 030/0700. 21 minutes total. PE: 7. 24 hours.

CFFB - Half Done - Oct 10

Swod
Front Squat 5 RM, 1 x max reps @ 80% of 5 RM
5x 95/135/155/175/185/195
Calling 195 my 5RM for the day. Next time I'll surely do better though.
I got distracted by Kon and neglected the final volume set - until after the presses. Did something like 7 @ 155 in my street clothes.
14 mins.
- 2 mins -
Push Press 8×3 @ 80% of 3 RM from Monday
80% of 165 is 135, or close enough. These were easy peasy, going in .30 on 1.30.
14 mins.

Conditioning (Did not do)
Complete 5 rounds:
Handstand Push Ups – max reps
*rest as needed between rounds
then…
Complete 8 rounds:
Sprint 100 yards
*rest 45 seconds between rounds
Post total reps completed to comments.

9 - 2 hours - 2130/0630. 30 minutes total. PE: 7. 48 hours. 230.

CFFB - Dead/Pull - Oct 8

Today should have been off, but missed yesterday. It's better if I take Wednesdays off.

Power Snatch 2, 2, 2, 2, 2, 2
95/105/115/125/135
Still kinda muscle snatching these.
9 mins.
- 2 mins - 

Conditioning
Complete 6 rounds for time:
315 lbs Deadlift – 1 rep
1 Strict Pull Up
315 lbs Deadlift – 1 rep
3 Strict Pull Ups
315 lbs Deadlift – 1 rep
5 Strict Pull Ups
Post times to comments.

Scaled for a 230# guy - should have used 235# but went with 255#. Some reps felt like they weren't going to go up. But hey, a bunch of heavy singles ... just what I need but would never program. This protocol is the thing.
Don't think I did any of the 5-rep pullups unbroken after the first round; the good news: did them on the fat bar.
21.29.

In other news, the Body Solid bumpers I got through Amazon 3 weeks ago have already split along the edge. I figured they'd either suck or last forever. Suck, it is.

8 + 2 hours - 2230/0630. 33 minutes total. PE: 8. 48 hours. 230/14.

CFFB - Press n' Squat - Oct 6

Swod


Push Press 3 RM

3x135/145/155/165/1x175

165 is a new high for a low 3RM. Coming back.

10 mins.

Dwod

Squat 5 x 1 @ 3 RM from last Monday (295)

*Rest 5 minutes between efforts. During the rest, complete the following:

One (1) 20 yard Four Cone Drill – Right Side Start


One (1) 20 yard Four Cone Drill - Left Side Start

205x3/255x1/275x1

9 mins - which wasn't really a proper warm up. Back really tightened up during the work.

1x 295////x275

Lots of extra rest with the quick 4-cone sprints. The squats felt like a house, even before the sprints, which weren't that strenuous. Poor depth. Thought that this might be a polarity between maximal strength and quickness. It all wasn't that tough during, but afterward, I felt a little terrible.

On a side note, had a bomber of Blondibock at lunch and it ruined my afternoon; sluggish and headachy. Maybe I wasn't all there for this because of that.

22 mins.

5x205 to end.

9 hours - 2130/0630. 45 minutes total. PE: 8. 24 hours. 228/14.

Week average:
P189g/C227/F115 : 28/34/38% 

CFFB - DB Conditioning and Bag Work - Oct 5

Conditioning

Complete as many cycles of the following in 15 minutes of:
Each cycle consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
switch hands without setting the DB down….
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
Go as heavy as possible. Do not drop the DB or set it down during the cycle. If weight is dropped during the cycle, count a drop and perform an equal amount of burpees as a penalty after the 15 minutes is up.

Post weight used, cycles completed and drops to comments.

Only had the one DB to work with, 31# was a pretty spot-on weight to work with today. No count (solo), but could have counted by doing 4 rounds, then switching facings - for a full circle equalling 16. Next time. Part of the difficulty is holding a DB for 15 mins straight.

- 3 mins - 

Tabata punching work - 15 secs on, 15 secs off
8 mins.

9 hours - 2230/0730. 26 minutes total. PE: 9. 48 hours.

CFFB - A Good One - Oct 3

Did this one at home, first in a series where I'm seeking to move away from Globo and into my own space. I couldn't do this one at the gym - they don't have any KBs nearly heavy enough.

Swod

Power Clean 3, 3, 3, 3, 3

135/155/165/175/185

185 is my 3RM... didn't try for 195.

10 mins.

- 3 mins -

Conditioning

Complete as many rounds as possible in 12 minutes of:

Front Squat @ last set of Power Cleans – 3 reps
2 pood Russian KB Swings – 15 reps

Rest 3 minutes…

Complete as many reps as possible in 3 minutes of:

Pull Ups or Chin Ups

6 rounds, + Squats. 

Front squats @ 185. This is a good weight! Last sets felt deep and solid, but hard.

25 pullups. Grip wasn't shot, my energy level was though. Some of this was clock management: if I'd done tabata count for 5's, that would have been an easy 30.

Note to self: I need to set up a listing of natural antagonistic movements.

8.5 hours - 2200/0630. 32 minutes total. PE: 9. 24 hours. 227/14.

CFFB - Should Be Walking On My Hands - Oct 2

Swod
Squat 5×2 @ 90% of 3 RM
Close Grip Bench 5, 5, 5
If 295# was 3RM on Monday, then it's 265 today.
8x135/3x225/2x245/2x265/////
The last set felt best of all.
15 mins.
Benching just inside of the knurling cuts.
5x225/x245//
5 mins.
Something's wrong with me when 5 reps of bench is easier than 2 squatting. Squat, Deadlift; these two need improvement.

- 3 mins -

Conditioning
Complete 7 rounds:
Handstand Push Ups – Max reps
Hollow Rocks - 15 reps
Post total HSPU completed to comments.
Subbed Presses @135# for the HSPUs. Reps fluctuated from 5's to 2's and back up, and down. I didn't check to see what CFFB means by a hollow rock before starting, mine were more like boat-position and more isometric.
9.06
This was the Conditioning from the In-season, just mentioning it here since it looks like something to do someday:
Complete as many rounds as possible in 15 minutes:
Plyo Push Ups – 20 reps
Assault Bike/C2 Row – 15 calories
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. Keep repeating this pattern for the prescribed repetitions.
Post total rounds completed to comments.

9.5 hours - 2100/0630. 32 minutes total. PE: 8. 18 hours. 226/15.

CFFB - Not According to Plan - Oct 1

Wednesday is rest day, but I'm a day behind. Amended everything today. Lunch meeting got in the way mid-day, and I'm just glad I got this one checked off the list at all today.

Buy in
3x10
Hamstring curl @ 90/105//
Extensions @ 195/210//
4 mins.

Swod
Rack Pull 3 RM, 1 x max reps @ 80% 0f 3 RM
*Bottom of the knees to lockout
Regular overhand DL today. Heck, I don't need to rack pull, I need to find my 3RM again.
10x 135/5x 225/3x 275/3x 295/0x 325/5x 265 (80%) - grip went before drive went.
15 mins. 

Cash out
Seated calf @ 70
A-frame @ 6
then 3x A-frame @ 8
7 mins.

For the record, didn't do:
Conditioning
Complete 10 rounds for time:
50 lbs Weighted Pull Ups – 5 reps
100 yards Shuttle Run

8 hours - 2230/0630. 27 minutes total. PE: 7. 24 hours. 226/15.