Happy New Year!

שנה טובה לכולם!

С Новым Годом!

CFE 

Clean 

2x2x74 kg

2x2x84 kg

3x2x94 kg

1x1x99 kg

1x1x104 kg

Monday, 12.13.10

7 Rounds for Time of:
10 Chest To Bar pullups
5 Push Press Behind Neck @ 95/65 lbs
5 Overhead Squats @ 95/65 lbs
10 Box Jumps (24 inch box)

Time 00:15:27

Rope jumping.

3x 5 min.1min rest.

"Half Simulator"

Double unders.2 sets.

5-10-15-20-25-20-15-10-5

Rest 2 min. between sets.

CFE WOD

Saturday, 12.11.10

4 Sumo Deadlifts @ 75% 1RM

Rest 3min

Push Jerk 2, 2, 1, 1, 1 (70% 1RM Start)

4 Rounds of 30 Seconds On/30 Off:
Hand stand Push ups
Toes to Bar

D/L  - up to 175 kg,easy.
P/J - 82,87,92,97,102 kg.

CFE WOD

Friday, 12.10.10
Working up to 1 rep Max Zercher Squat: 30 min limit 

max weight 122 kg.No belt.

Then did about 10 rounds of strict pull ups with a different grips: wide,narrow, parallel..

CFE WOD 9.12.10


On the minute every min for 15min or until Failure to complete the Round in the set minute.
4 Clapping Push ups
8 Kettle Bell Swings, 2 Pood
12 Air Squats

Rest 5min

3 Rounds
1min Hollow Rock
1min L-Sit hold on Rings
Rest 30sec between sets. 

Did all 15 rounds.Not easy.Last few rounds non stop.

CFE 11.12.10

CFE Strength and Conditioning  & CrossFit Main Site Rest Day

Choose ONE of the following sports and do the following for your distance:

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k

Rowing 2 km.00:08:05.

CFE WOD
Tuesday, 12.07.10
12min AMRAP

14 Power Snatches 95/65
7 Lateral Burpees

Rest 5 Min

3×20 GHD sit ups, NOT FOR TIME. 

Barbell 44 kg.Did 5 rounds.

Weighted pullups
5х5х20 kg

Weighted ring dips
2х5х20 kg
3х4х22.5 kg

100 Double unders.

Kettlebell 24 kg & Power Wheel .

Workout N.1 

1 min On,20 sec. Off. for each station.

2 rounds of: 

Swings ,KB 
Walk forward,backwards, PW 
Push Press Left/Right 
Pike,PW 
Cleans, KB 
Pushups,PW 
8 figure , KB 
Press,KB 
Rollouts , PW 
Halo, KB 

Didn't counted reps,the target was do do everything without stops.

Walk in pushup position with a Power Wheel - real killer!

3 Rounds of:
100 squats
20 ring pushups
12 pullups

Time 00:13:26.
Strict pullups.

CFE 3.12.10

6 Rounds for Time of:

3 Dead lifts 315lbs

6 Box Jumps 30″

9 Burpees

Rest 5min

Accumulate 3min of Hollow Rock Time. Use a stop watch, hit stop each time you rest or fall out of the Hollow Rock position.


Time 00:10:05.As Rx'd.

Yesterday.

CFE Monday, 12.06.10
3×3 Overhead Squat (9min cap)

3×3 Front Squat (9min cap)

3×3 Back Squat (9min cap)

Rest 3min

5×5 Weighted Pull ups 

Did OHS for 3 reps up to 85 kg, with 90 kg did 2 sets of 2 reps.

Front squats 3x3x120 kg.

Again in US for a few days.This time in Oregon,Portland.Cold and rainy.

Will do some workouts , maybe even in a CF Affiliate....

CFE Strength and Conditioning  Rest Day

Choose ONE of the following:

All times are at Time Trial effort.

Swim: SC:10min   LC:15min U:20min

Bike: SC:20min LC:30min U: 1hr

Run: SC: 20min LC:30min   U: 1hr

C2: SC: 10min   LC: 15min   U: 20min

Running. 20 min.Treadmill,about 90-95% of max.speed.4180 meters.

CFE 5.12.10 


7×3 Push Press @ 75% of 1 RM 

Rest 3min 

10-9-8-7-6-5-4-3-2-1 
Burpee Box Jumps 20″ 
Double unders 20, each set will stay at 20 DU’s 

Push press.75 kg,easy.Worked on Technic and speed.

Met-con.00:12:10. 
Here DU were the easiest part.Fun.

30 reps , 60 kg ground to overhead.

00:04:34

Evening.
СFE 3.12.10

3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Did running.

5 rounds:

5 dead lift 125 kg

10 burpee

00:04:21

FE WOD 3.12.10
8 x 3 Back Squats @ 60% 1RM 
Rest 2 Minutes Between Sets

As Many Reps for Three Rounds of :
Unbroken Ring Pushups                                        
Unbroken Recline Ring Rows, feet up on box.
Unbroken Hang Power Cleans @ 115/85
Rest 30 Seconds between each exercise
-------------------------------------------------------
Squat 117 kg.

Unbroken Ring Pushups 20,15,12
Unbroken Recline Ring Rows 14,9,6
Unbroken Hang Power Cleans 52kg 13,9,7

10-9-8-7-6-5-4-3-2-1 

Bench Press,bodyweight

Strict pullups

BB 92 kg.

00:14:36

CFE 25.11.10
CFE Strength and Conditioning Rest Day
Choose ONE of the Following Sports.
Cover as Much Distance as Possible.
Swim: 15 min, Bike: 40 min, Run: 40 min, C2: 15 min

Rowing C2 15 min.
3534 meters.Did rowing while my legs really sore form yesterday's squats.

Bench Press 3х5х92 kg(bodyweight).Easy.

CFE WOD 28,11.10 

Snatch grip Deadlift: 10, 7, 5, 3, 1, 1, 1 Start at 45% 1RM 
Rest 10 min 
1 x Max Rep Pull up 
Rest 3 min, Push up 
Rest 3 min, Squat 

Snatch grip Deadlift : 102-122-142-162-182-192-192 kg 
Really hard lift,much harder than regular dead lift.

Pullups: 20, all strict,no kipping
Pushups : 53
Squats: did 500 in a row,then decided to stop.. boring))

Morning.

CFE WOD 27.11.10

On the Minute for 10 Minutes:
3 Snatches @ 70% 1RM

Rest 3 Min

As Many Rounds in 7 Minutes:
8 Toes to Bar
4 Snatch Balance @ 95/65

Snatch 54 кг.
Metcon:5 rounds+8 TtB.

Snatch balance : did power snatch,then 4 snatch balances


Evening.
CFE 27.11.10
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the following sports
Swim, Bike, Run C2
Goal is to use maximum effort for each 30 sec interval, The 2min recovery period is to be at an easy pace.Use Incline for most effectiveness on this set.
30:120 x 6, aka 30sec on 2min easy x 6

Did ruunning.All out!!Short and powerful workout.

CFE 22.11.10

3+ Hours After CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

2×5 min intervals w/2min recovery between intervals

Next interval scheme starts after the 2min recovery

5x1min Intervals w/30sec recovery between intervals

Hold maximal distance possible on each of the set intervals.

Did running.Not an easy pattern.Very short rest time om 1 min intervals.