10/8/11 BP, box jump, rind dips, pullups

From CF Football 9/30 Collegiate Off Season
SWOD:
BP singles: 155, 175, 185, 190
Max box jump r-leg: 33"
(could have done more but would have needed to recruit left leg too much)

DWOD:
15 - 10 - 5
BP 65% of max = 125#
Ring Dips (scaled up from bar dips)
Strict Pullups
11:10
(Jake did 10:23 w/ bar dips & 120#)

No pain in left shoulder!

12.6.10 Weighted Pullups & Grace

Didn't have long at the gym today.

Max deadhang Pullups w/ 10#: 10, 8, 7 (neck to bar)

"Grace":
30 Clean & Jerk scaled to 115#: 4:54

11/14-11/29 Catch-up

I've fallen off the posting band-wagon.  But I will redeem myself with one long post!

11/14
Hike 10 miles at casual pace at Point Reyes.

11/15
Box Squat to 21" 95x5x5, 115x5, 145x5, 165x3, 185x3
Hill Sprints w/ 1 minute rest: 10, 10.2, 9.6
5 min rest
2 Minutes Max Double Unders: 72 (no rest)
2 Minutes Max Burpees: 30
First time doing box squats...nice!!

11/18
6 RFT:
15 Box jumps
5 Deadlift 225#
10 Wallball 20#
3 OHS 95#
Rounds 1-4 rest 1 minute between
Rounds 5 & 6 rest 2 minutes
1:36, 1:36, 1:31, 1:31, 1:41, 1:38

11/21
Next to no motivation...worked on bar muscle-ups

11/22
Didn't have my journal and lost the paper I wrote the workout on...
Shoulder Press
Seated Dumbell Press 35# kb: 2x12
JM Press: did probably about 8 sets, working on technique.
GHD Raises: 2x15

11/25
Alex joined me in the park:
Box Jumps w/ 2 40# DB: 5, 8, 8
10 Minute AMRAP :
Hill Run (100+ yards one way)
2 Muscleups
8 GTOH 95#,
6 DB Swings w/ 2 40# DB Russian Style
3 Rounds + 1 MU

11/26 Climbing at Table Mountain near Jamestown
5.9 trad lead, 5.8 sport lead, 5.10b toprope, 5.8 toprope

11/28
Tactical Strength Challenge!
Deadlift: warmup: 135x5, 185x2, 225x2, 275x2, 315.  Attempts: 345, 365, 375 (25# PR!)
deadhang pullups: 16
5 Minute Max Rep 53# KB One Arm Snatch-Swing: 91

11/29:
Shoulder PRess: 65x5, 80x5, 95x5, 105x5, 110x5, 115x3, f, f
w/ Alex 2 4Runner Pulls approx 30 yards
60 sec handstand hold (took about 9 attempts), rest 2 minutes 30 sec handstand hold
3 RFT: 10 Ring Pushups, 15 1 leg box jumps: 3:10
Rest 2 minutes:
1 Round:
1 minute max zercher squats 45# bar:
1 minute max pullups (kipping): 30
1 minute max thrusters 45# bar: 21
1 minute max knees to elbows: 23

10.29.10 Shoulder Press. metcon: pullups, burpees, & hill run 10.28.10 Tactical Strength Challenge!

10.29.10
Worked out with my buddy Alex Cardiasmenos so it was a good night!

Shoulder press: 65x5, 75x5, 95x5, 105x5, 110x5

3 RFT:
15 pullups
15 burpees
1 chateau ct hill run.
9:32
Nothing hard/heavy in this and did the pullups and burpees unbroken, just a good lung burner.  I was going to do the pullups as C2B but when Alex did it with a respectable 10:15 first (even though he's out of cardio shape for him) I decided I needed to try to beat him with regular pullups.  Maybe I should have tried to beat him with c2b but that's a good mini-goal to strive for in the future.

10.28.10

Did the tactical strength challenge today! Joe's idea for all of us to try this November.  I'll try it again sometime in late Novemeber.  Great fun!

Deadlift:
1: 320#
2: 335#
3: 350#

deadhang Pullups:
15

24k Kettlebell Snatch in 5 minutes:
75
Total score: 76
(((325/440) + (15/20) + (75/100))/3 )*100 = 76

Thoughts on the challenge:
-Joe suggested we try a different kind of challenge each month and this was a great one to start off with rather than creating one ourselves which we all love to do!  Joe, Jerrod, Lisa, Amanda, and Jake will be the competitors, although Jake is too tweaked right now to be able to do this much upper body work this month.  Next month we'll do something that is all or predominantly lower body so he can join in the fun!

-Definitely room to improve on the snatches.  I have pretty sloppy form and don't drop under the weight much so I know I can get to 90.  I hope to have close to 100 by the end of Novemeber!
-On the deadlift I was not at my max even though it was a 20# pr!  The bar came up pretty quickly so I think I have about 20# more in me. 
-The pullups were interesting since the standard is a COMPLETE deadhang with NO kipping at all.  Joe correctly called one rep no good because I slightly kipped using my shoulders (and maybe my hips some too).  Also with the full range of motion being touching your neck or chest at the top it takes a bit more out of you too.  Interesting.  Certainly makes it a straightforward standard to judge.
-Fun stuff!!!  Below is the video of me.  Also, Bergen is included in the video, and he is just learning the movements so did lighter snatches and we weren't strict on his pullup form. Also included is my 10# pr on the clean and Jerk at 195# and some nice failures at 200#.  Once I get to 175# and higher I can't clean it...I just go into a power clean. Got to work on that since I'm easily getting it high enough on the pull!!

http://www.youtube.com/profile?user=axlebear1#p/u/0/-XE3IgZW3UU

Joe mistakenly didn't include my pullups on the first video.  The interesting thing is that not only is my 10th rep no good, but Jerrod pointed out the first 5 are not true deadhangs either. Questionable. Good thing I'm doing this TSC again!  Here they are ... http://www.youtube.com/watch?v=bG17_0zgQjc 

Fran - Last workout of my twenties

Decided I needed to end my twenties with a bang so I had to choose a tough workout.  Weird, huh?  I think you guys get it though.  So I chose Fran... 21 - 15 - 9 of 95# thrusters and pullups.  Yep.  I was gunning for Joe's PR of 5:44.  Thought since I've been working on my shoulder press and doing some weighted pullups and feeling good today I just might have a chance.

I got 5:50.  It was a huge storm pain!!  I did the first set of thrusters and pullups unbroken (actually I rested the bar on my shoulders in the rack position once or twice on the thrusters) and that just punished me...But I didn't lay down and die or feel sorry for myself so I'm really pleased with a 34 second PR since I last did it in June...that was 5 days before I fell and fractured my knee!!  So I'm very happy with making this kind of progress and not loosing major work capacity over the short time domain after such a major setback that I've only been able to run once in the last 3 months!

6.12.10-6.17.10

I've missed posting for the last week:

Saturday 6.12.10 I chopped wood for about 1.5 hours...split some big stumps! Chopping wood with double-headed axes should be a regular part of every man's life!!

Sunday 6.13.10 This morning at the camp I did: 3RFT run 600m(ish), 30 rock jumps (like box jumps but on a 20ish" rock, 15 pushups: 11:42.

Monday 6.14.10
warmup: included 2x3 HSPU to 1 45# plate
deadlift: 205x5, 225x5, 255x5, 275x5
mini angie
50 pullups
50 pushups
50 situps
50 squats
10:39

The pushups took over 5 minutes because I suck at them and also did pushups in my workout yesterday. Pullups were fine but not great...my grip was shot after doing all that axe-swinging on the weekend. I just couldn't hold onto the bar!

6.17.10
Today I needed to be quick so I made up a silly more like stupid or maybe retarded but kinda fun workout on the fly as I was warming up since I wussed out of running (or at least I told myself that my nagging knee pain would not like running down chateau ct which may be wisdom)

8 min amprap:
Started w/ 7 ring dips, 3 HSPU to a block o' wood
did amrap snatch 95#: 11
Min 2: 5 ring dips 2 HSPU (realizing the dips and HSPU were too ambitious and that I was doing an awful lot of pressing in this workout and realized I wouldn't be able to keep up the snatches for 10 minutes so I alternated w/ push jerks)
push jerks 95#: 11
Min 4: 5 dips, 1 HSPU, one 5 sec handstand hold (failed 3 HSPU attempts)
snatch 95#: 2
Min 6: 5 dips, 10 sec Handstand hold
push jerks 95#: 7
finished at 8 minutes...crapped out on the 10 minute workout. Bah.