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.

Cl Trap Dead - Aug 13

4x7-8 Hamstring curl @ 110
3x11 Extensions @ 195/210/225
5 mins.

Trap dead
225x6/245x6/8///
12 mins.

3x10-8 Deficit RDL @ 155 
4x12 A-frame @ 6
10 mins.

9 hours - 2200/0700. 28 minutes total. PE: 6. 24 hours. 224/13.

Trap Dead Cl - June 30

Buy in
3 rounds of 4-way tabata planking
6 mins.

Trap dead
225x8/245x8/275x5/6/7/8/225x10 
19 mins.

3 rounds
Hamstring curl @ 95 x12
Standing calf @ 315 x10
5 mins.

7 hours - 2230/0530. 31 minutes total. PE: 7. 48 hours.
P248g/C162/F84 : 41/27/31%, 2396 total cal, 2131 net

Week average:
P240g/C222/F142 : 31/28/41%
 

Cl - Whatever, whatever - June 18

Buy in
5x10-8 Muscle Snatch @ 65/85/95/85//
1 min RI
9 mins.

Antagonists
5x Trap dead @ 225 x10-11
30 sec RI
4x sit ups
30 sec RI
12 mins.

4x A-frame x10-12 @ 6
8 mins.

5.5 hours - 000/0530. 31 minutes. PE: 8. 24 hours.
P221g/C98/F116 : 38/17/45%, 2829 total cal, 2564 net  - gonna win this week!

Trap Dead - May 22

1 round
Hamstring curl x10 @ 95 - still a lot of pain in the right leg
Extensions x12 @ 195

Trap dead
225 x5/6/7/8/10/11
14 mins.

Back to extensions and curls for 3 rounds
5 mins.

4 x10 A-frame singles @ 3
8 mins.

8 + 3 hours - 2230/0630. 29 minutes total. PE: 8. 24 hours. 222/13.
P253g/C98/F274 : 26/10/64%, 2606 total cal, 2342 net  

531 3a (Trap) Dead - May 6

More 5x5 work today. And to think I felt like baggin' it and going home at lunchtime.

Buy in
4 rounds, no timer
(5x) Hyperextensions w/ 45#
Extensions x13 @ 195/210/225/240
Hamstring curl x6 @ 115// x10 @ 90 - right hamstring says no today.
11 mins.

531 Trap Deads
Rx: 3x5 @ 215/245/280
5x225/5x245/5x265/5x275 - Just miscalculated on the spot - short bar here anyway.
11 mins.
BBB
...in .30 on 1.15
Standing calf 5x10+ @ 300
Trap Deads 4x5 @ 275 
12 mins.

8.5 - 1 hours - 2200/0630. 35 minutes total. PE: 7. 24 hours. 223.
P312g/C188/F301 : 26/16/58%, 4844 total cal, 4534 net - didn't feel like I ate that much today...

Cl - Never Loved You Anyway, Chelsea - Apr 18

I'm scared of Chelsea. Metcon was on the schedule today, I decided to do some other stuff first, then do Chelsea. At the end, when it was DWod time but the pull up bars weren't available, I just moved on. Relieved.
I know. Don't say it.

Buy in
3 rounds, 1 min RI
Landmine Iso Complex RDL/Lunge/Squat @ 10#
10 mins.

4x12
Seated calf @ 70
Standing calf @ 300
1 min RI
9 mins.

Trap Dead @ 225 x7/10/12/12
14 mins.

9 hours - 2130/0630. 34 minutes total. PE: 8. 24 hours. 226/14.
P338g/C102/F122 : 47/14/38%, 2887 total cal, 2618 net