“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Have you signed up for MindBody yet? If not, come in this evening and get going. You will need it to continue classes at CF 305!
Of Interest:
- Sign up for Miami’s SoBeFit contest!
- 8th street 8k this Friday Night
This will be fun.
Breakfast
4 eggs scrambled with anchovies
1/3 cup oatmeal
1 banana
Fish oil
Coffee
Fiber
Water
“The Chief” @ 115#
5
4
4
4 + 3/6
4
AMRAP’s like this are mentally tough for me. I finished each round (except the 1st and 4th) with ~20 seconds to go. Could have/should have gotten in 3 more cleans and a few pushups at least. The WOD still wiped me out by the end.
Tuesday PM
10 minutes of Cindy
13 rounds + 5, 9
was feeling under metcon’d due to no running
Wednesday AM
Chief 6,5,5,5,5 – 26 rounds
learning to pace
AM Workout – Cycling on Key Biscayne – 20 min warmup, 25min @ ave speed 23.7 mph, 5 min rest @ 15 mph, 20min @ average speed 23 mph, 20 min cool down.
Chief (rx): 5 rounds each set plus one extra power clean in the first (451 total reps). Pretty much exact same as last time on this – which would lead me to beleive there is not a lot of room in there but I think there is some.
100 Situps alternating (20 each) between chest to knees and hands through. About 4 minutes.
I agree that these interval type workouts (Chief, Barbara, FGB etc..) with rest intervals are great for improving heart rate control and staying consistent throughout the entire WOD. I’d like to see more of them
Karim – be careful out there. another cyclist down today on the MacArthur.
Agile 8
500m easy row
Bench
45×5
95×3
135×2
185×1
Working sets
215×5
240×3
270×9 (PR)
Then
5 sets of
100×10 BP
25×10 DB row
1 min rest
Rest and recover
5k Row – 22:55.8
Roll and stretch
Thanks to Dan for the push on the row. I really enjoyed throwing up a little breakfast in my mouth.
3 to 3.5 rounds per 3 minutes. Can’t really gauge my progress based on reps or speed since I am gradually increasing weight to eventually go RX. Mopsick was spot on with the heart rate control – that was definitely a factor and caused me to take longer rests in between rounds. Was wiped out by the end like J Weez!
Lunch
Grilled Chicken breast over lettuce and tomatoes with some curry mustard and balsamic dressing
1 can of diet pepsi
rest day
Adam- Yeah I know it’s a bit dangerous out there. I don’t ride on MacArthur anymore. At least on Key Biscayne people expect to see cyclists, although it has it’s share of mishaps. Unfortunately, there aren’t a great deal of safe rides close by.
17 cans of diet pepsi, 14 packets splenda, hot sauce, dried cheese, anchovies.
Hero Workout “Josh” @ CFOT:
21 OHS, 42 pullups / 15 OHS, 30 pullups / 9 OHS, 18 pullups (95 lb OHS)
12:53 RX – did this after a long work shift. Wrist was a limiting factor on pumping out the OHSs.
40 min run
1/2 lb free range burger with mayo and mustard
1 medium cucumber
1 sweet red pepper
~10 baby carrots
PM Workout – The Chief – 135lbs 4,4,4,3,3+3+6+3 – 18 rounds +3+6+3
4
4
4
3
3+2
95 lbs
dom
ground buffalo 1/4 yellow pepper 1/2 green pepper chives 2 habanero peppers and spinach.
stuffed red pepper
and 1 naval orange
RRRRRRRRest
Max rounds in 3 minutes x5 rounds-
DeadHang PullUps, 3 reps
6 Push-ups
9 Squats
6/5/5/5/5+3+4- Cindyish.