Bench Press @ 30X0 Tempo
* Set 1 - 50% of possible 1-RM x 5 reps
* Set 2 - 75% of possible 1-RM x 3 reps
* Set 3 - 85% of possible 1-RM x 1 rep
* Set 4 - 90-95% of possible 1-RM x 1 rep
* Set 5 - Test 1-RM
* Set 6 (optional) - Exceed Set 5 weight

Rest as needed, but at least 3 minutes between sets of singles. Leave the weights on the bar when you finish, you'll come back to this.

1.135
2.205
3.235
4.260
5.275
6.285

1-RM Bench Press = 285
85% Bench Press x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today's 1-RM bench press weight and perform as many reps as possible.
Reps @ 85% = 7, bar was still moving up but
very slowly on my 8th rep...

For Time:
40 Handstand Push-Ups

Then Complete the Ladder:

2 Deadlifts @ 275 lb.
2 Burpees-Over-Barbell
4 Deadlifts
4 Burpees-Over-Barbell
6
6. . .
Last set will be
10 Deadlifts @ 275 lb.
10 Burpees-Over-Barbell


7:02 horrible time

Day 4

Thursday - AM Olympic Lifting Skill Complex - Snatch

(3 reps of each, ONCE through the complex)

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

Overhead Squat

Snatch Push Press

Snatch Balance (fast to receiving)

Hang Power Snatch

Snatch from Below Knee

In EIGHT attempts or less, find your 1-RM Snatch
(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)
1.245
2.255
3.260
4.265
5.270 F out front
6.270 F behind
7.270 F standing up
8.270 pr

1-RM Snatch =270


(Perform with empty barbell.) In EIGHT attempts or less, find your 1-RM Clean
(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)
1.265
2.275
3.285
4.295
5.300 F
6.300
7.305
8.310 F

1-RM Clean = 305

day 3!

REST DAY!

Much needed! moved and cut about 12,000 horse stall mats..

Day 2 Muscle up, L-sit, WC, Rowing

Three sets of:
Muscle-Ups x Max Reps
(Please video and send one of these sets.)
Rest 90 seconds
L-Sit x Max Hold
(note time held for each set)
Rest 90 seconds

Muscle-Ups = 21, 8, 7 = 36
L-sit= 13,13,15 = 41

http://www.youtube.com/watch?v=tKapGALIsQ8&list=UUXry1f6gzuVWwGj5-B03JZA&index=1&feature=plcp




For Max Reps:
3 Minutes of Double-Unders
Bud: 221 reps


*shoulders got smoked quick, first 111 unbroken then a few sets of 15-30 kept missing because my hands were to wide.
I did reps 176-221 unbroken


Six Minute Capacity Test:
12 Pull-Ups
12 Burpees
12 Box-Jumps (24")

TOTAL ROUNDS + REPS= 4 rounds + 25 reps
Pull ups were all unbroken
Burpees were slow, only jumped about 2 inches off the ground.
used games style box jumps with the open hips on box.


Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30

1.169
2.176
3.171
4.172
5.164
6.167
7.171
8.167

Total Meters = 1,357

Games training day 1

Back squat: 200x5, 300x4, 340x3, 380x1, 395failed

Weighted pull-up @ a bw of 180

80x3, 100x2, 115x1, 120x1, 122.5x1

85% of squat 1rm for max reps... used 323 got 10 reps.

5 sets for max reps
Max strict hand stand push ups rest 1 minute between peach set: 25, 8,7,5,5

This week is all testing. I'm on mwod video 3 also. Doing mwods before bed after bathing in Epsom salt

Cross Fit Merced Holiday Throw Down

Wod 1: Max Clean & Jerk.  Each team will have 5 minutes to establish at 1RM Clean & Jerk for each member.  Any technique for both the clean and the jerk is acceptable (ie. Power, squat, split, or any combination).  The team will share a bar and a stack of plates.  The team will start with an unloaded (empty) bar.  The team may load plates as necessary, but once a plate is loaded, it must remain on the bar for the remainder of the 5 minute session.  ie. Teams may not remove ANY weights from the bar.  Score is total load from all 4 team members.

--I clean and jerked 305 easy, got the 315 clean easy but missed the jerk on 2 separate attempts. only had about 2 minutes for all of this so I felt good about what I ended up with.

Wod 2: For time:

Each team member will run the 2500m course.  There are, however, several caveats:
1)    All 4 team members must cross the finish line together.
2)   Each team must carry a med ball through the course.
3)   There is a mandatory buy-in:  Each team must complete 60 “reps” with a 155# barbell.  A rep will consist of a deadlift for women, and a power clean for men.  There is no minimum or maximum amount of required reps per team member.  The workload may be shared however the team decides to split the reps.  Only 1 team member must finish the buy-in; Other team members may leave on the run as needed.

--Karina and I split up the lifts, She took the bulk of the load. We ended up 3rd overall in this event! 

Wod 3: 80M Big Bobsled Push... 

--This shit was fucking horrible! Our sled hit a tree on the way down which slowed us down. The push back was a very slow creep...

Wod 4: For reps:

Each team will split into 2 pairs of their choice.  An athlete in each pair will hold a barbell (135#/85#) overhead; while the bar is overhead the other athlete will complete as many pullups as possible.  The athlete doing pullups may break the pullups into as many sets as necessary and my continue to do pullups as long as their partner continues to hold the bar overhead.  When the athlete holding the barbell drops it from the overhead position, the pair will switch positions and pick up the barbell back overhead within 10 seconds.  When the second athlete gets the barbell overhead, the partner will then complete as many pullups as possible until the bar is dropped.
Score is the combined total of completed pullups among all of the team members.

My set of pull ups I hit 56, then Derek dropped the bar. 

I was fatigued when I picked it up so it didn't give him much time..

He ended up getting close to 46 pull ups which is great for Derek.

Final wod (top 6 teams):

1k row..Leah

30 ohs 135#.. Derek

60 kb snatched 30R/30L.. Bud

50 jumping back squats with 45#.. Karina

30 burpees..Bud

40 pistols.. Derek

100 double unders..Leah

50 HR push ups on boxes.. Karina

100 pull ups as a team.

We had a great time at this event. 

11/1/2012

Back to posting here after every Wod. Gotta stay on track.

11/1/2012

AM: 5 Rounds each for time:
-3 Front squats
-9 Head stand push ups (with wall)
-27 GHD sit ups
(50' gap between wall and ghd)
1. 1:46
2. 2:00
3. 1:58
4. 2:05
5. 1:28

I didn't feel like I was sand bagging any of the rounds.. But knowing I only had one round left I hit round 5 M.E.

Mobility: 2 minutes each leg on the couch stretch, then 2 mins each leg doing bone saw SMR

Skill work: Standing box jumps..