Thursday, April 30

Warm Up

Snatch to Over Head Squat Hold (5 count) to Over Head Squat
1-1-1-1-1-1-1

*If you don't make it through the progression the set doesn't count

Evan 135-135-160-175-185(F)-190

Jacob 135-135-135-140-145-160-170(F)

Rest, talk about life and politics, or whatever else comes to mind for about 20 minutes while listening to some tunes.



Then...

Maribeth
21-15-9 reps of:
Thruster, 135lbs
Ring dips
Kettlebell swings, 2 pood

Jacob 12:01 Rx'd

Evan 11:12 Rx'd

Shane 21:08 (95lbs)

Rest, gasp for air and cry, or whatever else comes to mind for about 20 minutes while listening to some tunes.

Then...

Rowing Pyramid

Row 100m
Row 200m
Row 300m
Row 400m
Row 500m

Rest as needed in between intervals.

Jacob
100m 17.2
200m 32.5
300m 53.5
400m 1:15.7
500m 1:35.6

Rest, sigh in relief, or whatever else comes to mind for about 20 minutes while listening to some tunes, telling yourself you gave it your best.

Well done, you survived today.

Wednesday, April 29

Rest For Time: As Many Rounds Possible in 24 hours.



I was suffering from insomnia at the fire station and ate like a pig.

Dirty 30

AMRAP in 30 minutes of:
30 Squats
30 Jumping Pull-ups
30 Good Mornings
30 Push-ups
30 Sit-ups
30 Push Press, 45lbs

Jacob 8 Rounds

Tuesday, April 28

HQ wanted today to be a shoulder day, but a little extra never hurt.

Snatch Deadlift 9-9-9-9-9
Stiff Deadlift 6-6-6-6-6
Power Deadlift 3-3-3-3-3

*After each deadlift set do 10 dead hang CTB-PU

Shoulder Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

*After each press set do 10 stricked Ring Dips





Cool Down

Rowing Sprints 500m x5
Rest as needed inbetween.

Monday, April 27

Today Evan and I will once again go head to head and give our best at completing the two WOD’s posted for the Northern California Qualifiers. We’ll see how it turns out since we're both going to take a 30 minute break between WOD’s and try to hit them hard back to back.

I’m sure video will follow…as long as Nate has nothing to do with it.

For time:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (165lbs)

Jacob 4:10 (2 reps where not counted on shoulder press, no full lock out)

Shane 6:10 (95lbs)

Nate 4:58 (95lbs)

Evan 4:14 Rx'd


30 Minute Rest then,....


Max reps in 10 minutes of:
Muscle-Up
Ground-to-Shoulder (185lbs)

Jacob 68 (32 MU, 36 PC)

Evan 61 (27 MU, 34 PC)

Sunday, April 26

"Take Me To the Hospital"

15-12-9 reps, for time of:
Squat Clean and Jerk (155lbs)
Pull-ups (45lbs)

Jacob 13:39 (2 Extra C&J 17-12-9)

Good luck to everyone on this one, and let me know how it goes.

Saturday, April 25

Today is such a needed rest day... and I think everyone is going to use it.

Friday, April 24

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

15:59 Rx'd (PR) last time 17:36? The last set of double unders got it for me.



Then Tabata Abs x5 Movements 400+ Reps

Then 2.27 Mile Run 13:12 (5:48 Mile Pace) From Mapmyrun.com

Not bad for a days worth of work.


Update from Nate:
The WOD from the HQ site today was Michael, and I have no problem with running and glute ham device workouts but tomorrow is a rest day so I say lets up the ante! Today was another original dreamed up fresh at CFSZ:

Run 1600m
Max rep KBS@55#
Run 1200m
Max Rep KBS@55#
Run 800m
Max Rep KBS@55#
Run 400m
Max Rep KBS@55#

Total time was 22:43 with a max total of 114 KBS. Not bad work for a gorgeous 80 degree Friday in April!

Update from Shane

Run 1200m
Max 1 pood KBS
Run 800m
Max 1.5 pood KBS
Run 400m
Max 2 pood KBS

Time 17:46
1 pood KBS 56
1.5 pood KBS 28
2 pood KBS 11