@ CF MERRICK/@ CF 610

@ CF MERRICK
"ANGIE"
100 PULLUPS
100 PUSHUPS
100 SITUPS
100 AIR SQUATS

MY TIME = 9:10 (PR BY 1:37)

@ CF 610
2 MIN WORK 1 MIN REST OF:
DOUBLE UNDERS
HAND TO HAND KB SWINGS
ROPE CLIMBS
WALL CLIMBS
10M SHUTTLE RUNS
ROW FOR CALS

MY SCORE = 351

@CF MERRICK -

ROW 1500M

WOD
800M RUN
15-12-9-6-3
BOX JUMPS
MED BALL CLEANS
PULLUPS
ABMAT SITUPS
DEADLIFTS (205)
800M RUN

MY SCORE = 16:03

SNATCH
135X2, 155, 165,170,175,180,185

ROW/WOD

2K ROW = 7:19 (PR)
3 MIN REST
1K ROW = 3:37 (PR)
2 MIN REST
500M ROW = 1:39
1 MIN REST
240M ROW = :49

WOD
AMRAP 15 MIN OF 21-15-9
30 IN BOX JUMPS
2 POOD KB SWINGS
SITUP TO STAND

MY SCORE = 274 REPS

LONG ROW/STRENGTH/NUTTS

ROW = 4700M

STRENGTH
BACK SQUAT - 275X5, 310X3, 345(F) - 75%,85%,95%
C+J HEAVY SINGLE - 135,145,155,165,175,185,205,215,225,235,240
C+J - 86% - 8X1- (210) (8FOR8)
BENCH - 180X3, 205X3, 230X3

WOD
"NUTTS"
10 HSPU
15 DEADLIFTS
25 BOX JUMPS
50 PULLUPS
100 WALL BALLS
200 DOUBLE UNDERS
400M RUN W 45LB PLATE
MY ROUND - 14:47

5K ROW/TABATA GHD SITUPS

5K ROW = 19:51

TABATA GHD SITUPS - 10 PER ROUND

ROW/HEAVY SKILL/HEAVY FRAN

21 MIN ROW = 5,100

3X20 - UNBROKEN KB SWINGS (2 POOD)
3X5 - UNBROKEN MUSCLE UPS

WOD
15-12-9
155LBS THRUSTER
40LB VEST PULLUPS

MY TIME  = 7:47

STRENGTH/WOD

DEADLIFT
315X5
355X3
395X1
SHOULDER PRESS
140X5
155X3
175X1

WOD
AMRAP 20 MIN
3 SQUAT SNATCHES (155)
5 BOX JUMPS (38)
100M RUN

MY ROUNDS - 11+2

ROW/STRENGTH/WOD

20 MIN ROW = 4,800M

STRENGTH
BACK SQUAT 
WEEK 6 OFF OF 365LBS
255X3
295X3
330X3

CLEAN AND JERK
HEAVY SINGLES
135,145,155,165,175,185,195,205,215,22,235

8X1 CLEAN AND JERK @ 205 - 83% OF 245

BENCH 
5-3-1
165X5,170X5,215X5

WOD
100 SQUATS
50 DOUBLE UNDERS
10 BURPEES
40 DOUBLE UNDERS
10 BURPEES
30 DOUBLE UNDERS
10 BURPEES
20 DOUBLE UNDERS
10 BURPEES
10 DOUBLE UNDERS
10 BURPEES
100 SQUATS
MY TIME = 7:30

STRENGTH/WOD

10 MIN TO FIND 1 RM SNATCH BALANCE
95,105,115/135/145/155/165/175/185/195(OLD PR)/205(PR)/215(F)

"HEAVIER BADGER"
3 ROUNDS
 30 SQUAT CLEANS - 105LBS
30 PULLUPS
800M RUN

MY TIME = 22:57

STRENGTH/2 WODS(FREDDYS REVENGE)

STRENGTH

FRONT SQUAT
OFF OF 315LBS - 70%X3,80%X3,90%X3
220X3
250X3
285X2 (F) ON LAST REP

SNATCH
- WORK UP TO HEAVY SINGLE
115,135,145,155,165,175,185
THEN 83% OF 190
8X1 WITH 160LBS - HIT 7 OF 8

WOD#1
3 ROUNDS
15 HANG SNATCHES - 95LBS
20 T2B

MY TIME = 5:21

WOD#2
"FREDDYS REVENGE'
5 ROUNDS
5 - 185LB PUSH JERK (HAD TO CLEAN WEIGHT FROM GROUND)
10 BURPEES

MY TIME = 6:02
***LAST TIME I DID THIS IT WAS FROM A RACK AND I GOT 7:30 SOMETHING.  SO BIG PR AND THIS TIME I ALSO CLEANED THE WEIGHT FROM THE GROUND!

STRENGTH/WOD

DEADLIFT 3-3-3 WEEK 6 OFF OF 415LBS
70%=290
80%=335
90%=375 ONLY GOT 1

SHOULDER PRESS 3-3-3 WEEK 6 OFF OF 185
70%=135
80%=150
90%=165

WOD
8 ROUNDS
150M ROW
10 GHD SITUPS
3 MUSCLE UPS
3 SDLHP @ 135
***EVERYTHING HAD TO BE UNBROKEN AND ROWER BELOW 1:35/500M
***DID WITH A PARTNER BUT I AVERAGED ABOUT 1:20 A ROUND.

LONG ROW/WOD

21 MIN ROW= 5200M

WOD
AMRAP 15 MIN
5 PUSH PRESS - 165
7 BOX JUMPS - 36'
200M RUN

MY ROUNDS = 8+3

ROW/STRENGTH/OLIFT/WOD

3,300 M ROW

STRENGTH
WEEK 5 WENDLER 5-3-1 BACK SQUAT
240X5
275X5
310X5+ (I GOT 7)

CLEAN AND JERKS
8X1 WITH 200LBS - 8 FOR 8

CLEAN PULLS
4X3 - 255LBS

WOD
21-18-15-12-9-6-3 - OHS
3-6-9-12-15-18-21 - RING DIPS

MY TIME = 8:14

ROW/GHD

ACTIVE REST DAY
3 ROUNDS
6 MINUTE ROW
30 BACK EXTENSIONS
25 GHD SITUPS

"PAUL"

4000M ROW

WOD
5 ROUNDS
50 DOUBLE UNDERS
35 K2E
20 YARD WALK - 185 LBS

MY TIME = 19:28

deadlift/hrpu/overboxjump-death by calorie=snatch/front squat

WOD

4 ROUNDS

6 DEADLIFTS (315)

10 OVER THE BOX JUMPS

26 HAND RELEASE PUSHUPS

MY TIME = 8:07

DEATH BY ROWER = 17 ROUNDS

FRONT SQUAT 5-3-1 CHART

SNATCH 8X1 - 150LBS - 80%

LONG ROW/MARY(WEIGHTED)

15 MIN ROW = IT WAS ABOUT 3600M I BELIEVE

WOD

"MARY" (W A 12LB WEIGHTED VEST)

5 HSPU - ON A PLATE (3' DEFECIT"

10 PISTOLS

15 PULLUPS

MY ROUND = 13+4

***LONG RUN/FRONT SQUATS/SNATCH/MID THIGH SNATCHES TOMORROW!

1st day back from regionals/blog to be consistent again

** so i competed in regionals which after last years sectional performance where i didnt finish 2 different wods and just got completely crushed my goal was 2011 regionals!  After being there and taking 15th i knew i was so close to the top 14 and advancing to day 3 and this was so upsetting.  Anyway my goal for next year is 2012 making it to California for the games.

- Things to work on
. strength
. rowing
. focus
. hard dieting

AM
25 min row = 5,800m (3rd day in a row over 5,000m)

PM
DEADLIFT 5-3-1 PROGRAM
135X7-185X5-225X5-270X5-310X5-350X5
SHOULDER PRESS 5-3-1
95X5-125X5-140X5-155X3(FAILED TO GET TO 5)
4X 250M ROW SPRINTS WITH 20 GHD SITUPS/BACK EXTENSIONS IN BETWEEN

WOD
AMRAP 20 MINUTES
5 - 225LB CLEAN
10 - C2B PULLUPS
15 BOX JUMPS - 30 INCHES
MY ROUNDS - 4+5