“Air Force WOD”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.
Of Interest:
- Old guy in short shorts repping out some chins.
This one was really intense – 14 M 36 S
I did about 40 burpees before I could finish(maybe 15 sets tops).
Many thanks to Adam Mopsick and the morning group for supporting me during the last push.
Pre Workout
25 Grams of Protien
12 Walnuts
1 Apple
Post Workout
25 gram of protin
1 Banana
Early Snack
Tub of Veggies
Olive oil and Balsamic
25 Grams of Protien
Lunch
4 oz of Chicken
Mixed Greens and Olive Oil and Balsamic
Pre 5 Snack
4 oz of turkey
12 Walnuts
1 Piece of Whole Grain bread
5:00 Feeding
4 oz of Turkey
12 Walnuts
1 Piece of Whole Grain Bread
a.m. 500m row 1:27 unofficial time. time taken by a client w a hand held stop watch.
breakfast
3 big strips of bacon
3 whole eggs
3/4 cup of green peas
Dbar – impressive work. Way to stick it out. That is why you are Athlete of the Month. Strong showing all around by the 6AM group today.
8:46 (rx). 7 Front squats left going into the last minute. Goal for next time will be to chip that down if possible. Feeling yesterday’s 1/10/1/20/1/30 front squats. One leg actually buckled during my last set of burpees. Day off needed for tomorrow.
Some of you guys with strong OHS will really do well on this one. That portion punished me a little.
3am
6.5 oz beef jerky
1.5 cup of rice a roni
3.5 hours sleep
Breakfast
5 hour energy drink
fish oil
fiber
water
Snack @ 10am
peanut butter
2 cups whole milk
Time to beat on this one is 3:53
let’s see who can step it up…
http://scores2010.crossfit.com/scoring/p/25/
Rice a roni? Brrrrroooo!
it was late
Rest Day for me. Looks brutal.
i ended up staying up till 6 am, totally party time dude!
but i stopped drinking at 2
any how
breakfast- stuffed pepper w left over ground buffalo
1 mini banana
1 naval orange
some coconut water
feeling good feeling great how are you?
WOD @ CFOT:
Interval training:
Row 3 minutes 1 minute rest
Row 3 minutes 1 minute rest
Row 3 minutes
Rowing was for max meters
858, 813, 830 (Damper was at 5 I think)
Finisher:
3 rounds of 30 GHD, 20 tall box jumps (24″ box w/ 3 45lb bumpers), 30 20lb sledgehammers
I likes the looks of the Air Force WOD
My movie should be out soon
http://www.hulu.com/watch/1450/saturday-night-live-macgruber
Airforce WOD
10:50 scaled down to 75#
wanted to do it Rx but not there yet on OHS
got through first 2 movements very quickly then the cardio stress kicked in
spent 2 of the 11 minutes with no work except the burpees
WOD- 15:33 95#, except for OHS- 95#x6, 45#x14
ridiculous time. but gotta post the bad w the good. think I will do it again on Sunday with 75#.
WOD 10:40 33#
SDHP’s kill me! I felt really good though….came 5 days this week and did my first Kip today with no band! Woo hoo!
AM- Airforce WOD 5:46 RX
PM- Bench 1/10/1/20/1/30
1-250
10-185
1-245
20-155(barely squeeked it out)
1-230
30-125(failed at 25!)
WOD 1 = Workout 1 from the New Zealand Sectional
For time:
2km Row
50 Burpee
100 Lateral jump (over 2 x 20kg plate for men/1 x 20kg plate for women)
Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.
Top 3 Female Scores from New Zealand Sectional
1. 12:29
2. 12:52
3. 12:55
Top 3 Male Scores from New Zealand Sectional
1. 11:00
2. 11:45
3. 11:46
WOD 2 = Workout 3 from the New Zealand Sectional
Complete as many rounds as possible in 10 minutes of:
5 Power Clean (70/50kg)
10 Pullups
Top 3 Female Scores (total reps) from New Zealand Sectional
1. 127
2. 113
3. 112
Top 3 Male Scores (total reps) from New Zealand Sectional
1. 154
2. 143
3. 139
scaled down to 65#
finished at 12:and some change
what got me was i THOUGHT i was done but i forgot about the front squats. probably could have finished at 10: and change
dinner
strip steak
asparagus
broccoli
garlic
6:59
Rest day.
9:57 ( or 53,same around that)
#57
still feeling my throat after the deep hard breathing.
First time doing it , and really love it .
The Hardest part; burpees ,the rest was ok!
Rx’d
6:55
K2 33 lb bar. Still nursing back
7:25
Lunch
~10 unbreaded chicken wings
Lettuce and tomato salad
1/4 meatball
Dinner
Casa Toscana
Arugala Salad with Parmesan and walnuts
Steak
Roasted Veggies
Water