CFFB - Dead 3RM and Thanksgiving Triplet - Nov 27

4″ Deficit Deadlift 3 RM
No platform, so just doing these off the floor. No oomph today.
95 x10/185 x5/235 x3/255 x3/(80% set: 205 x8ish)
13 mins.

- 2 mins - 

Conditioning
On the minute
Complete the following on the minute for 8 minutes:
50 yard Shuttle Run
2 pood KB Swings – 8 reps
Pull Ups – 5 reps
Post rounds completed to comments.
12 mins.

I don't know how people did this as Rx'ed. I failed after two rounds. Then did two, rest one min - thus the finish time of 12. This was plenty demanding.

6.5 hours - 030/0700. 28 minutes total. PE: 9. 18 hours. 

CFFB - Front Squat and Press Swod Only - Nov 26

Front Squat 8×2 @ 75% of last set of 2 reps on Monday (225 x.75 = 168)
135 x5/175 x2////////
19 mins.

- 1.5 mins - 

Push Press 3, 3, 3, 3, 3
5 x115/3 x135/3 x165////
11 mins.

Conditioning (did not do)
Complete 7 rounds for time:
Walking Lunges w/ 50 lbs DBs – 20 yards
Reverse Wall Climb + Push Up – 3 reps
Post times to comments.

8 hours - 2230/0630. 32 minutes total. PE: 6. 48 hours. 

Shmotel Step Ups - Nov 24

DB alternating step ups onto a squishy 18" bench, on the HT timer x6 each
unweighted/35#/40/45/50/45///unweighted
13 mins.

... burned the shoulders holding the DBs more than the legs, believe it or don't.

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

Week average:
P186g/C185/F161 : 25/25/49%

Shmotel Push Pull - Nov 23

6 rounds, HT timer in .30 on 1.15
DB recline press @ 50's x15-12
Mixed grip pulls x4-3's
15 mins.

8 hours - 2230/0600. 15 minutes total. PE: 7. 24 hours. 

CFFB - Hang Cleans - Nov 22

Hang Power Clean 5, 5, 5, 5
5x135/5x155////
Good weight. Could have been 5# more, but ... nah.
12 mins.

- 2 mins -

Conditioning
Complete 5 rounds time:
50 lbs Dumbbell Hang Power Cleans – 10 reps

Strict Pull Ups – 5 reps

Sprint 60 yard shuttle
*For shuttle run, sprint 30 yards, touch and sprint back 30 yards.

Post times to comments.

No DBs, used the BB @ 115# instead - unbroken for 3 of the rounds. Strict PU's were rough, 1's and 2's. Ran 15's in the backyard, four lengths. Sprints felt good but slow.
17.42.

8 hours - 2230/0630. 32 minutes total. PE: 9. 72 hours. 

CFFB - Front Squat, Bench and Pushing It - Nov 19

Front Squat 2, 2, 2, 2, 2
In .30 on 2.00
...not even sure what I'd done on this last time going in (215 for 5RM). Kinda worked up to a difficult-but-non-threatening 2RM.
135x5/185x2/205x2/225x2////
14 mins.

- 2 mins -

Close Grip Bench 5×3 @ 90% of 5 RM from Thursday
In .30 on 2.00
285 was easy last Thursday, so triples at 255 were easy today too. No shoulder pain today, that's the thing.
225x5/255x3/////
9 mins.

Conditioning
Complete as many rounds as possible in 10 minutes:
135 lbs Push Presses – 7 reps
Push Ups – 7 reps
20″ Box Jumps – 7 reps
Post times to comments.

5 rounds. Just squeaked 5 full rounds. Presses as Rx'ed were the nugget. Again, no pain in the shoulder doing the push ups. Happy about that.

8 - 1 hours - 2230/0630. 38 minutes total. PE: 9. 72 hours.

Week average:
P193g/C147/F158 : 28/21/51% - I'm just tracking now. Not really focused on improving, but keeping tabs on what's habitual and what's resulting as I eat what feels natural doing CFFB.

CFFB - Conditioning Fail - Nov 16

Buy in
15 on, 15 off bag work. Southpaw felt more natural than righty today.
13 mins.

Conditioning
One Minute On…One Minute Off…for 10 minutes.
2 pood KB Swings – 30 reps
*You have 1 minute to get 30 Russian KB swings. Rest the next minute and so on.
*If you complete the 150 swings in the given time count a pass. If you don’t, count a fail.
*Perform this workout one minute on and one minute off with a total time is 10 minutes.
Post pass or fail to the comments.
 
Fail.

Rounds: 30, 25, 22, 22, 20.

This was freaking awesome, in an impossible-to-pass way. I'll be better next time.

8 hours - 2230/0630. 20 minutes total. PE: 9. 24 hours.

Brighthouse Hill - Nov 15

8 sloppy reps on the hill on 1.40, regular timer.

8.5 hours - 2230/0700. 13 minutes total. PE: 8. 72 hours. 231/17.

CFFB - Power snatches and Deads - Nov 13

Power Snatch 2, 2, 2, 2, 2, 2
Did these light today. 95x2/x3/x4/115x2/x3/x4
8 mins.

- 2 mins - 

Conditioning
Complete 5 rounds:
You have 90 seconds to complete the following:
365 lbs Deadlifts – 4 reps
Dips – Max Reps
Post total dips to comments.

365 scaled is 285 for me. That's out of my range right now. I did 235 the first round, then 255 after that.  Ring dips in the 7-6 range.
10 mins.

9 hours - 2130/0630. 20 minutes total. PE: 8. 72 hours. 233/16.

CFFB - Squat/Bench Swod - Nov 10

Squat 6×3 @ 85% of last set of 3 reps from Monday
85% of 265 = 225. Monday's sets were at 255#, which would have been 215, but I'm sworn to never squat under 2 wheels ever again. Says less about my ability to squat in the low range than it does about my maximal strength. Working on that upper end though.
13 mins, sets in .30 on 2.00.

Close Grip Bench 5, 5, 5
5x225/245/265/285
13 mins - lots of talking with Flanagan.

Conditioning - (did not do)
Every 2 minutes
You have two (2) minutes to complete each of the following sets:
1. 155 lbs Thrusters – 5 reps; Sprint 120 yards
2. 155 lbs Thrusters – 6 reps; Sprint 100 yards
3. 155 lbs Thrusters – 7 reps; Sprint 80 yards
4. 155 lbs Thrusters – 8 reps; Sprint 60 yards
5. 155 lbs Thrusters – 9 reps; Sprint 40 yards
6. 155 lbs Thrusters – 10 reps; Sprint 20 yards
Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set.
Post sets completed to comments.
 
Would have been (155/300)*233 = 120# scaled.

9 - 1 hours - 2100/0600. 26 minutes total. PE: 6. 24 hours. 231/16.

Week average:
P190g/C206/F122 : 28/31/41% 

CFFB - Deads n' Bounds - Nov 9

Deadlift 3 RM
Feeling weerd today after a deload (really, one workout week off) week
185x5/215x3/235/255/265 ... 215x7 (80%)
265 was enough for today.
22 mins.

Sprints
On the minute
Complete the following on the minute for 12 minutes:
Broad Jumps – 3 reps
Sprint 30 yards
Complete 3 max distance broad jumps, the goal is to seamlessly transition the final jump into the 30 yard sprint. Rest the rest of the minute and complete again.
Post fastest sprints to comments.

17 mins, with the walk over to the park. Broad jumps felt really awkward, but sprints felt good. Running in the mud with the hi-top chucks, had to flatten out the strides to keep from slipping.

8.5 - 1.5 hours - 2330/0800. 39ish minutes total. PE: 7. 48 hours.

CFFB - Swod Only - Nov 6

Squat 3, 3, 3, 3, 3
Press 10, 10, 10

Squat
5x135/3x185/x255 ... did 6 rounds of 3's. Felt solid through the core. Messed with the timer a lot, but in .30 on 2.30 was the best timer for this. Probably could have done more weight, but I've been off for 4 days and I'm feeling lethargic anyway. Change in the fall weather; cruddy air has me down. I know better than to push it while the miasma is present, especially training in the backyard.
15 mins.

- 2 mins -

Press 
10x95/x105/x115
Taking it easy with a bad right shoulder. 
6 mins.

Bad enough that I set out to do the push ups, but assuming the position killed. Rotator cuff is irritated again. Did 50, tens and resting up in the pike with active shoulders, but it was just too painful to continue.

Conditioning
Complete for time:
Push Ups – 150 reps
*Every time you stop and rest with your chest on the ground, count a penalty and immediately sprint 40 yards. Once the penalty sprint is completed, continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you drop your chest to rest on the ground, count a penalty and sprint.
Post times and number of penalties to comments.

9 hours - 2130/0630. 28 minutes total. PE: 6. 4 days. 233/15.

CFFB - Cleans for Days - Nov 2

Power Clean 5×3 @ 90% of 3 RM from last Friday
160# would have been 90% of 175, but I did 165# here today.
16 mins.

- 2 mins -

Conditioning
Complete 8 rounds:
185 lbs Hang Power Clean – 3 reps
Sprint 40 yards
Rest 90 seconds between rounds
Post fastest rounds to comments.
Backyard, no 40 yard area, so I just subbed in chins. Cleans at 145#, Chins were 3's and 2's, strict. Rounds on 2.00, didn't do the work for speed.
Gotta wrap the thumbs with tape before doing this many cleans - I always tear between my knuckles there.
16 mins.

Cash out
Tabata Bag work.
9 mins.

9 hours - 2130/0630. 44 minutes total. PE: 8. 48 hours.

Week average:
P162g/C151/F124 : 27/25/47%