Free...: August 2012

12-Aug - OFF - rest needed (allostasi & adaptation; on recovery)

11-Aug
- Delli Frane 2012 - Fundraiser for breast cancer

Team Bédar

Team event
Wod 1
For time
two men
25 Thurster @ 135
25 Box jump @ 24"
45 pull-up - did all pu unbroken, Nick had shoulder problems.
+
two woman
20 thruster @ 95
20 burp over the box 18"
35 pull-up
http://www.youtube.com/watch?v=n1i9r3Ar6Ns

4:08
we finish first in this event by more than 20 sec.

Wod 2
7 min to complete
30 power snatch @ 135" (two man)
with remaining of time woman do amrap MU
then at 5min man can join until the time expires.
did
12 power snatch unbroken (pr)
15 MU unbroken
we also finish first on this event. dominant performance.
http://www.youtube.com/watch?v=bCLbLbt2hTY

Wod 3
6 min
while one man holds a DL @ 275
the other do a modified Cindy, when the person cant hold the DL, they switch.
once the time is up, woman put 185# on the bar and repeat the same.
last event we did it under the rain… the grip was a MAJOR issue…
http://www.youtube.com/watch?v=LeOLrrTSYcw

we finish first :)

9-Aug
AM
Olift with Pierre
Clean
20x5, 20x5

Clean from block, hip height
40x5, 40x5 - http://www.youtube.com/watch?v=vdRdXlWjk5U
60x5 - http://www.youtube.com/watch?v=-lXHTeSeR1Q
70x5 - http://www.youtube.com/watch?v=OrXUnajKM3I
70x(3+f+2) - http://www.youtube.com/watch?v=GbJ-4WQJHdU
70x5 - http://www.youtube.com/watch?v=r3cbBcWy7eA
80x(4+f) - http://www.youtube.com/watch?v=YW_zgClrWxs
80x3 - http://www.youtube.com/watch?v=LMSXLJnMCA4

Clean pull
100x10 - http://www.youtube.com/watch?v=6zU_G13w0c4
100x8 - http://www.youtube.com/watch?v=2Q6OfTG7dow
110x5 - http://www.youtube.com/watch?v=D4PsEoJpZ6w
110x5 - http://www.youtube.com/watch?v=rVc4fgMIxS8
110x3 - http://www.youtube.com/watch?v=eQrQIwnLaFY
130x5 - http://www.youtube.com/watch?v=ujCVoJai62o

Negative DL
130x1, 130x1, 140x1

PM
A. Power clean and push jerk; 2, 2, 1, 1; rest 2:30
45x5, 95x4, 155x2
205x2 - http://www.youtube.com/watch?v=q7M9UZNRIWI
225x2* - http://www.youtube.com/watch?v=D8jnucymWvk

240xf - http://www.youtube.com/watch?v=HlErWUDx-WM
240xf - http://www.youtube.com/watch?v=CUtn545BF8g
240xf - http://www.youtube.com/watch?v=vwIyLwsE91E
185x(1+f) - http://www.youtube.com/watch?v=P84828fz8rA
*felt solid. this was the critical drop off... then the mind was not as fast. not same power output.
+
For time:
Run 400m
50 wall balls - unbroken
Run 400m
50 wall balls - 41unbroken. then partitioned
Run 400m
13:57 - http://www.youtube.com/watch?v=5z43e03pUpE

OUPS!!!!…. i noticed that it only had two sets of WB… i did a third… on the last set it was very broken!

8-Aug - CNS Not restd - did not feel in control, focus, fast.
A. OHS 5, 3, 5, 3, 5, 3; rest 3 min
135x3, 185x2
215x(3+f) - http://www.youtube.com/watch?v=Bdrc77JicbE
225xf - http://www.youtube.com/watch?v=yFmODMcdPYg
225x3 - http://www.youtube.com/watch?v=2weZY5YdDkQ
225x(4+f) - http://www.youtube.com/watch?v=76OqRoo39RE
245x(2+f) - http://www.youtube.com/watch?v=htgXP-mBc3Y
230x(3+f) - http://www.youtube.com/watch?v=SU9VxCpWSmQ
250x(2+f) - http://www.youtube.com/watch?v=mjqDpVFNcWA

B. Front squat 2, 2, 2, 2, 2; rest 3 min - felt more natural doing this.
260x2 - http://www.youtube.com/watch?v=ik3K3Cnd7Pg
275x2 - http://www.youtube.com/watch?v=06elPca2Kr4
280x2 - http://www.youtube.com/watch?v=PK7-yzUfGyA
285x2 - http://www.youtube.com/watch?v=PvVvw-uLX1c
295x(1+f*) - http://www.youtube.com/watch?v=uzNuMXVe6vs

* gave up... at least i could have risked it to fail. yet how do you respect the body?

7-Aug
A. Bent over DB elbowing rows 3-4x4 @61x2; rest 90 seconds bw arms
25x4, 35x4, 50x4, 65x4, 75x4, 80x4, 80x4

B. Seated single arm neutral grip shoulder press @41x1, 6-8x3/arm;
rest 1 min bw arms
45x8, 50x8, 55x(5Larm/6Rarm), 50x(6/7)

C. Weighted lean away chin ups 3, 3, 3, 3; rest 2 min
50x3, 50x3, 55x3, 55x3

5-Aug
A. Speed front squat with chains 3 reps x16 sets; rest 1 min (40% in
bar weight, 20% in chain weight of 1rm front squat)
legs felt heavy
http://www.youtube.com/watch?v=LyV2GNWJzYc

+
Row 500m - 1:32
rest 90 seconds
Row 500m - 1:51
(weight adjusted 1k score)
started too fast, could not recuperate fast enough for next interval… legs felt heavy, without power
http://www.youtube.com/watch?v=RQWrPKG2ESA

4-Aug
A1. Strict CTB weighted chin ups 3, 3, 3, 3, 3; rest 20 seconds
35x3, 40x3, 40x3, 42.5x3, 45x3
A2. Parallete HSPU kipping (ears to hands) amrap in 60 seconds x5; rest 3 min

16 - http://www.youtube.com/watch?v=Oj-6os4IBhw
15 - http://www.youtube.com/watch?v=iY2Xvl2EQTU
13 - http://www.youtube.com/watch?v=Muoj-lsxRIU
12 - http://www.youtube.com/watch?v=MXXfCk0qMVg
11 - http://www.youtube.com/watch?v=24NDgvSclq8

B.TnG speed DL 3 reps x20 sets; rest 30 seconds 235#
solid, i had in mind the speed muscular engagement to cleaning the bar
http://www.youtube.com/watch?v=cVqT8i8mwzo

My Brother completed the Dead Race...

Antar Fuentes-Ortega
27/369 - 125km - 19:07:53hr

VERY proud of my brother...

PM
A. Power clean 1, 1, 1, 1, 1; rest 2:30
45x5, 95x5, 125x4, 165x2
195x1 - http://www.youtube.com/watch?v=bgfaMYjGebI
215x1 - http://www.youtube.com/watch?v=tRphaX0mNXk
225x1 - http://www.youtube.com/watch?v=H5jZQAg9iOU
235x1 - http://www.youtube.com/watch?v=3TbOuEmaz7I
245xf* - http://www.youtube.com/watch?v=Qi_ansZL3G4
245xf* - http://www.youtube.com/watch?v=rE7SeGGBHr8
245xf* - http://www.youtube.com/watch?v=eWGluHN81bY
* not getting fast enough under the bar
+
7 rounds for time:
7 power clean 135#
7 bar facing burpees
6:36 - Unbroken
http://www.youtube.com/watch?v=z90auoVRriQ

1-Aug
CNS Not rested, bad sleep, a lot of coaching - starting at 5:30am
A. Squat clean from blocks (just below knee); build to a tough single
75x4, 125x4, 165x2
195x1 - http://www.youtube.com/watch?v=4QknZrjic2Q
215xf - http://www.youtube.com/watch?v=gXZIiqYwLQM
215xf - http://www.youtube.com/watch?v=4j7lmqbDl0Y
215x1 - http://www.youtube.com/watch?v=4tkI4uAYszo

31-Jul
A. Bent over DB rows @ 30x0, 8, 6, 4; rest 1 min bw arms (8/8, 6/6,
4/4…3 sets per arm)
25x10, 60x8, 80x8, 90x6, 100x4
B. Push jerk from blocks 5, 5, 3, 3, 1, 1; rest 2:30
135x5, 185x(2+f+2)
195x(3+f+4)
205x5 - http://www.youtube.com/watch?v=EA1tyKfVHrw
225x(2+f) - http://www.youtube.com/watch?v=N-MSWXt2bUI
225x(2+f) - http://www.youtube.com/watch?v=n3D-R89MeIg
235xf* - http://www.youtube.com/watch?v=A9IUJYu92To
235xf* - http://www.youtube.com/watch?v=XzmN1zvWp3g
235xf* - http://www.youtube.com/watch?v=fHdNi79OND0
* Not getting under the bar!

C. L-pull ups; amrap sets of 2 unbroken in 5 min
25 sets - missed two sets. not enough rest bt sets
http://www.youtube.com/watch?v=HKl5oVqyfUI

29-Jul
A. Squat snatch 2 reps x16 sets; rest 45 seconds (60-65% 1rm for all sets)
all sets at 135# - no missed reps
http://www.youtube.com/watch?v=nhaea_lsguc

+
10 rounds for time:
3 thrusters 135#
3 muscle ups
6:42 - unbroken - no missed reps
http://www.youtube.com/watch?v=ByNjZqHYVpQ

28-Jul
A1. Mixed grip weighted chin ups 4, 4, 4, 4; rest 90 seconds
70x4, 75x4, 77.5x4, 80x4

A2. Push press 6, 6, 4, 4; rest 90 seconds
95x6, 165x6
175x6 - http://www.youtube.com/watch?v=Kigy7raGK6U
185x4 - http://www.youtube.com/watch?v=uRZKJJ5-MTA
205x(3+f) - http://www.youtube.com/watch?v=IywRDD-be8U
*was upset… how do you utilize your emotions to a productive end!… to push your physical limit

B. TnG power clean 2 reps x20 sets on the minute (60-70% 1rm for all sets)
all sets at 165# - no missed reps
http://www.youtube.com/watch?v=DMb2DVNHeCQ

27-Jul

The Light WITHIN…

… THE PURPOSE …

to inspire, to lead, to set the example…

to love… oneself, others…

to protect oneself, loved ones...

the intention…

to defend our light, our purpose, dream…

to be ready, to see, to know…

To LIVE!

26-Jul
AM
Olift cession with Pierre
Clean opening
20x5, 60x5, 80x5, 110x3, 110x3

Squat clean
50x5 - http://www.youtube.com/watch?v=JCZaOjayzU4
50x5
70x4 - http://www.youtube.com/watch?v=zfDlebcftyE
80x3 - http://www.youtube.com/watch?v=7R9avpoFLHg
90x(2f+1) - http://www.youtube.com/watch?v=1NO6P8_kxXs
90x3 - http://www.youtube.com/watch?v=izyG7MNkvUc
90x3 - http://www.youtube.com/watch?v=v8_VhUwu9ow
90x3, 90x3

Clean pull
90x5 - http://www.youtube.com/watch?v=e9RQjfS0Su0
90x5 - http://www.youtube.com/watch?v=jGgUXB0n4Fs
90x5 - http://www.youtube.com/watch?v=BAJI9YyFJyU

PM
A. Power snatch; 1, 1, 1, 1, 1; rest 2:30
75x5, 125x4, 145x3
165x1 - http://www.youtube.com/watch?v=vBG-aieaDTE
170x1 - http://www.youtube.com/watch?v=JTFDCqX1nNY
175x1 - http://www.youtube.com/watch?v=VTZ0hbvdl2Q
180xf - http://www.youtube.com/watch?v=La7mIRa2sG0
185x1 - http://www.youtube.com/watch?v=wU6Y5qbFRCA

190xf - http://www.youtube.com/watch?v=QXDroJS9Xsw
170x1
+
7 rounds for time:
5 hspu
10 box jumps 30"
10 KBS 2 pood
9:33 - unbroken
http://www.youtube.com/watch?v=6atyj6wmobU

25-Jul
A. 1 1/4 front squat 12, 10, 8, 12; rest 2 min
95x5, 165x3
185x12 - http://www.youtube.com/watch?v=I6b-j4v9Plk
195x10 - http://www.youtube.com/watch?v=nY9VFIHpx6k
205x8 - http://www.youtube.com/watch?v=hDr64CP7xQU

190x((8+4f) - http://www.youtube.com/watch?v=H-yt7liqmpo

B. OHS squat; attempt to find a 15 rep max (if you fail, no score)
*legs were toasted from squats… first time i feel like puking after such efforts. head was spinning.
135x2, 165x2
195x9 - http://www.youtube.com/watch?v=IhqNWC4EkOA
185x(14+f)** - http://www.youtube.com/watch?v=yTAJW2EMlx4
**right shoulder gave up on the last rep.

24-Jul
A. Bent over DB elbowing rows 4-6x4 @61x2; rest 90 seconds bw arms
35x6, 40x6, 45x6, 50x6, 50x6, 55x6
60x6 - http://www.youtube.com/watch?v=AG09mu9ab94
B. Seated single arm neutral grip shoulder press @41x1, 8-10x3/arm;
rest 1 min bw arms
50x7, 45x8
45x8 - http://www.youtube.com/watch?v=c9ZtCCkAUwo

C. Weighted lean away chin ups 5, 5, 5; rest 2 min
35x5
40x5 - http://www.youtube.com/watch?v=KgGRYGxaQqs
45x(4+f) - http://www.youtube.com/watch?v=V3-yayB5xds

22-Jul
A. Speed back squat with chains 3 reps x16 sets; rest 1 min (40% in
bar weight, 20% in chain weight of 1rm)
http://www.youtube.com/watch?v=suo8Jux1urA

+
15-12-9
Thrusters 115#
CTB chin ups
2:30 - unbroken
took 20 min to recuperate. acid lactic accumulation in forearms. wanted to puke.
http://www.youtube.com/watch?v=hMIHYoextn4

21-Jul
A1. Strict CTB weighted chin ups 5, 5, 5, 5, 5; rest 20 seconds
35# x (4+f), 37.5# x (4+f), 35# x (4+f), 30# x (4+f), 27.5# x (4+f)
A2. Parallete HSPU strict (ears to hands) amrap (-1) x5; rest 3 min
13 - http://www.youtube.com/watch?v=vBx-AB7UFe0

11 - http://www.youtube.com/watch?v=71LjvEBk3PE
10 - http://www.youtube.com/watch?v=j9dKOf640rY
8 - http://www.youtube.com/watch?v=InBLY3lZDD4
8 - http://www.youtube.com/watch?v=p5Q_ZGxfMIQ

B. TnG speed DL 3 reps x20 sets; rest 30 seconds 225#
cool!
http://www.youtube.com/watch?v=w-F0daOsydU

19-Jul
A. Power snatch 2, 2, 2, 1, 1, 1; rest 3:00
Working with Pierre… was feeling tired so instead of doing two cessions of training i did this part with him then trained later to rest for the second part of the training.

40x5 - http://www.youtube.com/watch?v=pSm-Snhsygo
50x5
60x3 - http://www.youtube.com/watch?v=sZHMAQe0JQA
70x(1+f) - http://www.youtube.com/watch?v=HrkfkYoLfug
75x1 - http://www.youtube.com/watch?v=ay2UmX6F5FY
75x1 - http://www.youtube.com/watch?v=CpSmT42A1Uk

80xf - http://www.youtube.com/watch?v=0ovHTjm_xzM
80xf - http://www.youtube.com/watch?v=CJRIkDO1c7Q
80xf - http://www.youtube.com/watch?v=v8yqYcfn90c

Snatch Pull
40x5 - http://www.youtube.com/watch?v=UANkmtqU5Qo
60x5
80x5 - http://www.youtube.com/watch?v=BW-d5XNlqiE
80x5 - http://www.youtube.com/watch?v=BpftCkjlHhE

+
For time:
20 power clean 225#
40 ring dips
Row 60 calories
21:03 - Missed 4 cleans (4th, 10th, 12th, 14th attempt)
was determined in completing this training…
http://www.youtube.com/watch?v=Qtu8hVuhA6A