12/28 The "Bear" Grrrrrrrrrr...

5 Sets of the "Bear" complex
1 Set consists of:
7 Rounds
Deadlift
Power clean
Front squat
Push press or jerk
Back squat
Push press or jerk from the back
*You must add weight every set.  The bar may not rest on the ground; touch-and-go only between push press from the back and deadlift.
Score by highest weight lifted for an entire set.

Hadn't performed this WOD in over a year and, well, it was a bear.  Had high hopes of succeeding with something close to bodyweight, but it was not to be.  Turns out 60 thrusters the day before the "Bear" is not the best idea.  Starting light at 95# my quads just blew up and I knew it was gonna be a fight.  115# and 135# went off pretty well.  155# took about four minutes (I checked the video) but I got through it.  175# was just a shit show.  The cleans were easy enough, as were the squats, but I just didn't have the legs to jerk the bar with any authority, and failed at the end of round 3.  Gaming this to hit your big weight early, and accepting failure in the next round or two would certainly yield higher scores, but that would, in large part defeat the purpose of getting the best workout in that you could.  It would also be douche-baggery at it's worst.
Rest tomorrow
J

12/27 Batman and Catwoman

5 Rounds for time:
12 Thrusters 95#
12 Pullups

Glute-ham raise 5x5

The WOD stipulated that each athlete should pick their own weight for the thruster, with the caveat that I wanted them to move fast.  I program this type of thing from time to time to see what kind of gauge our athletes have on their own ability.  Sometimes it works out great, others not so great, but is always a good learning experience.  I used 95#, which in hindsight, was a bit heavy.  Had to break the thrusters once in both the 4th and 5th rounds and finished in 5:50.  Way too much looking at the bar and walking from the barbell to pullup bar, rather than running.  Quads blew up for a good while after, which is always pleasant.
Something special tomorrow.
J

12/26 ...Your Smile and Your Little Finger...

Back squat 3x5
Standing press 3x5
GHD situp 3x10

I hadn't worked out since the 23rd.  As it turned out, I was busy enough with Christmas festivities at my folks', and the weather shitty enough, that I didn't make it to the Body Compound in Bloomington for a WOD on Christmas Eve, as was my intention.  I did however drink copious amounts of beer and my fair share of bourbon the night before. What can I say?  My brothers are instigators and I am ashamedly highly susceptible to peer pressure.  So, I was in no shape to work out anyway.  Then we had the pleasure of driving home Christmas Eve in the awesome central Illinois weather.  Apparently, the folks in the middle part of the state are cutting back on salt use.  A drive that took 80 minutes on the 23rd took 3 hours+ the next day.  Which was fun.
275# in the squat, which was zero fun, but by far the most I've squatted for 3x5.  I was on the fence about whether to try 140# in the press for the 3rd week in a row, or drop to 137.5#, which I felt confident about.  I opted for the latter and hit the 3x5 without too much trouble.  140# next week for sure.  I've been slacking a bit with core work lately, so I wanted to get some of that in without crippling myself for the rest of the week.  Hence the low volume in the GHD situps.
Nasty metcon and GHRs tomorrow.
J

12/23 Mary Klibbus!

Front squat 3x5
Bench press 3x5
Ring row 3x max

230# in the FS, 210# in the BP.  Managed 20, 18, and 15 in the ring row.  Headed down to Bloomington tonight to spend Christmas Eve with my mom, dad, two brothers and their wives and kids.  Back tomorrow night.  Hopefully squeeze in a WOD at one of the local affiliates.  And hopefully NOT have to deal with a flippin' blizzard on the way back.  Everyone have a great, safe, restful holiday.  Hit it again hard on Sunday.
J

12/21 Koptobbler!

Power clean 3x3

On the minute for 8 minutes:
3 Weighted pullups
Max reps power snatch 1/2BW
*Score by pullup weight x total power snatch reps

Hit 205# for all three sets in the PC.  Metcon was rough.  The idea was to go heavy in the pullup and then in the remaining time in the minute perform as many power snatches as possible.  I used 95# in the power snatch, which was a shade over 1/2BW, and 60# in the pullup which was a little too much.  I think I'd have totaled a lot more PSs if I'd gone with 50#.  I also performed the PUs on rings, which did me no favors.  At any rate, I managed 53 reps x 60# for a score of 3180.
Check out the vid below.  While it may be tempting to describe his performance with words such as gnarly or sick, Danny has mastered his chosen sport to a degree that I can only call beautiful.  The scenery is breathtaking, the music moving.  Enjoy
J

Wham!!! It Gets Better

Back squat 3x5
Standing press 3x5

Ended up short on time today.  Spent 7 hours painting a huge CFWC logo on the wall at the ClubHouse with fellow CFWC trainer Timmy.  We're not quite finished but if I do say so myself, it's looking sharp so far.  I then had two classes to coach with an hour of downtime between.  Normally I would have stayed after to finish the session with a pulling movement, but by the time the 7:15 class was over, the snowfall had gotten a little outrageous.  Thought it better to get my ass home.  Hit 270# in the squat, which wasn't too bad, and is definitely a PR for 3x5.  Tried 140# in the press for the 2nd week in a row.  Last week I managed 3x4 and was confident I'd hit 3x5 today.  The first two sets were a battle and I did hit 5s in both.  The 3rd was not to be though, and I only managed a triple.  I'm torn as whether to back off to 137.5# next week, or give 140# another go and hope for the best.  We shall see.
Tomorrow I'll make up today's power cleans and hit the CFWC workout of the day.
J

12/18 Why Madame You Are a Daisy

In teams of 2, with a 10:00 running clock complete
3 rounds of:
15 Sumo DL highpulls 95#
20 Wallballs
25 Throwdowns
------------
In remaining time, complete as many burpee box jumps as possible
Score by total burpee box jumps

Did this with CFWC athlete Shawn.  Divided the movements pretty much equally and blazed through the 3 rounds in about 3:30.  We then did the burpee box jumps (cool, fun movement...well as fun as anything with "burpee" in it can be) 3 at a time and finished the 10:00 with 80 total reps.  Good little smoker to open the eyes up on a Saturday morning.  It should be noted that Shawn won our most recent Paleo Challenge, dropping about 30# in 6 weeks, and is now officially kicking ass and taking names.  Atta boy Shawn
J