WOD 6/29/10

WOD:

3 Rounds
400M Row
15 Hang Squat Snatches (95#)
15 Wall Ball (20#/10ft)

12.21

Good work out to cap off a rough couple days on the legs!

WOD 6/28/10

WOD:

25 OHS (115#)
100 Push Ups
100 Squats
25 OHS (115#)

*Break up the squats and push-ups as necessary

Time - 8.41

Time to do more PU work!

WOD 6/26/10 FRCF Affiliate Practice

WODS:

9:00am

10 Rounds of:
5 KB Swings (2pd)
10 Wall Ball (20#/10ft)
150 M Run

13.28

12:00pm - Team WOD (2 guys, 2 girls)

Complete
8, 4x500M rows (2 per person)
50 Muscle Ups
50 HSPU
50 Squat Cleans (185/115)

Time: Unknown

I was limited to rowing and muscle ups

WOD 6/25/10

WOD:

"The .com"
5 Rounds

40 Double Unders
30 Box Jumps (24")
20 KB Swings (1.5pd)

12:07

This is a "rhabdo of the legs" inducing wod.

WOD 6/22/10

WOD:

Modified Nancy
5 Rounds
400M Row
15 Overhead Squats (115#)

17.54

- THEN -

Snatch Practice

WOD 6/21/10

WOD:

21-15-9
Slam Ball (30#)
Pull Ups

- 5 Min Break -

21-15-9
Wall Ball (30#)
SDHP (95#)

2.13 - 5.31

- Then -

5x1 Shoulder Press / 3x3 Push Press at 1 Rep Max Shoulder Press
*160lb

Crossfit Balboa

WOD:

50 Burpees
100 Lunges
50 Pull-ups

- Then -

Squat Cleans
Warm Up to 3 Working Sets
Working Sets - 100kg(2) - 105kg(2) - 110kg(1, failed on 2)

WOD 6/17/10

WOD:

3 Rds
500M Row
5 Back Squats (275lbs)
10 KB Push Presses Ea Arm (53lb)
30 Air Squats
*2 Min Rest btwn rounds

WOD 6/16/10

WOD:

21-18-15
KB Swings
Box Jumps

In Between the rounds complete 2 rds of:
5 Power Cleans
7 Back Squats
9 Deadlifts
*all at 155lbs

WOD 6/14/10

WOD:

100 Pull up buy in

-Then-

AMRAP 20 minutes (whatever is remaining after your pull-ups)
6 Hang Power Cleans (135#)
20 Push-Ups

*7 rounds plus 12 Push Ups

- Heavy Lifting -

Deadlift 365(3)-385(3)-405(1)-425(1)-315(3)

WOD 6/11/10

WOD:

Row 5k

- Then -

5x3 Power Clean

19:18
185 - 205 - 225 - 235 - 245(2)

WOD 6/10/10

WOD:

AMRAP in 20 Minutes

5 Hang Power Snatches (95lbs)
5 OHS (95lbs)
150M Row

*12 Rounds plus 3 Snatches

Special Thanks to Ms Vair (Kendra's mom) for sponsoring out Affiliate Team and covering our registration cost to the 2010 Crossfit Games in Los Angeles.

WOD 6/9/10

WOD:

5 Rounds of:
4 Muscle Ups
6 Push Jerks (115#)
8 Lunges (each Leg)

*5:51

This is FRCF Wod for today, except cut in half. It is supposed to be 10 rounds with pull ups and lighter jerks. However, based on Skip's recommendation, I did about half the work as his normal athletes in an attempt to let my body recover a little more. Still a good work out and a fun one that you could push straight through.

- Then -

5x3 Front Squat

185 - 225 - 275(2) - 275(3 with help) - 275 (3 with help)

FRCF Camp - Day 4 PM - Wrap Up

3:30pm WOD:

10-9-8-7-6-5-4-3-2-1
70lb KB Swings
24" Box Jumps
45lb Slam Ball

*8.28
This took what was left of my hands and destroyed them.

Technically this was the end of camp, but Skip was able to work with me on some Over-head skills, so I ended up doing some split jerks after dinner.

All in all, this was a great camp that was absolutely worth the time and money. It reminded me of high school and college training camps. I am however, looking forward to taking today off.

FRCF Camp - Day 4 AM

9:00am WOD

North Pad WOD from the 2009 Games

> Max Weight 3 rep OHS
> Max Pull-ups in 3 attempts
> 20 min cap

OHS - 235pr (245x2 = 2 rep pr)
Pull-ups - 43, 30, 21 = 94
*Torn hands limited me big time
Total = 329

10:00am WOD
Max Wt Clean and Jerk
*my hands were too destryed to do this, so I did high rep back squats at 225#

- LUNCH -

FRCF Camp - Day Three

Feeling surprisingly good for day 3, and credit that to the incredible food we are eating immediately after the work outs.

9:00am WOD

Team WOD - 4 people per team
> Max reps power clean at 185#
> Max reps muscle ups
> 15 Minutes to work

Only one bar and one set of rings could be used at a time.
Score - 320 (we had the best team in the gym, that was cool)

10:00am WOD

Max Weight Back Squat
*345 (hit 355 which would have been a PR, but my spotter helped me before he should have)
Then we did some 3x1 and 3x3 work at 80% to 90%

- LUNCH BREAK -

3:30pm WOD

5 Rounds
5 Fronts Squats (205# off the ground)
10 KB Snatches each arm (53#)
15 Double Unders

*not sure of my time here yet. This workout is the first one we have done that absolutely buried me from beginning to end. I simply could not get excited about it and never had the energy to get moving.

4:30pm WOD

Rowing Clinic #2
1500M Row x 3
*Score is the average time of the 3 rounds

*5.26 - 5.27 - 5.24
This is a benchmark rowing workout for most collegiate rowing programs. It hurt.


- DINNER! -
I'm a little bit sad, but also relieved that there is only 1 more day to camp. This has been an incredible experience and one that I can't wait to share with our gym!

FRCF Camp - Day Two

Wow, after Day 1 I didn't know how I was going to handle Day 2, but here is how it went.

9:00 am WOD:

Isabel
30 Snatches for time (135#)

3.32 - This sounds like a good time until I tell you there were multiple people under 1.30. Still happy with it though.

10:00 am Team WOD

We grouped up into team of 4, two stronger people with two smaller people. Some how I got grouped with strong people...

>`25 Air squats
> 2 man team flips a 450# tire 100m
> 25 Box jumps on the tire
> Push a sled loaded with 360# 40m (me)
> 25 Push ups
> drag a sled back loaded with 180# (not me)
> 25 Box jumops on the tire
> 2 man team flips the tire back 100m
> 25 Air squats

Time- 7:53

11:00 am WOD

Max weight clean

Weight - 270#

- LUNCH BREAK -

3:30pm WOD

Half and Half Fran
11-8-5
Thrusters (95#)
Pull-Ups
-3 min rest-
21-15-9
Thrusters (45#)
Pull-ups

*4.33 (top time of the day, that was cool)

4:30pm WOD

Gymnastics practice - HUGE relief

FRCF Camp - Day One

Friday was Day 1 of the FRCF Summer Camp- here's how it went down.

9:00am WOD 1

*Work up to a heavy power clean
- then -
4 Rounds of:
5 Power Cleans (205#)
10 Squat Jumps holding a 45# Slam Ball
Time - 4.18

9:45am WOD 2

550M Run
4 rounds of 8 Tire Flips (450# Tire)

This was a team WOD- no real time recorded

10:30am WOD 3

Work up to your max snatch
- then -
3x1 at 85%
*I failed on my max snatch attempts, but used 192# for my 3x1

LUNCH BREAK!!!!

3:00pm WOD 4

Rowing Instruction (Lots of it)
- Then -
6 Rounds of 2 minutes rowing for max meters (2 min rest btwn rounds)
Score is your average for the 6 rounds
*608

4:30pm WOD 5

5 Rounds
10 Slam Ball (30#)
150M Run

*4.33

Yeah, that was just day 1...

WOD 6/2/10

WOD

7 Rounds of:
7 Deadlifts (225#)
7 Push Jerks (165#)
7 Chest to Bar Pull Ups

Time - Unknown.

Followed by:

5 x 3 Power Clean (225# used for all 5 sets)

I have hit the preverbial wall. It started with chickening out of doing HSPU which were prescribed. Instead I did Push Jerks.

Time to rest and recover.

WOD 6/1/10

WOD:

4 Rounds:
15 Slam Ball (30#)
10 Front Squats (165#)
20 Push Ups

10:49

It's been a long time since I have just about quit a work out, but I cam close today.