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Old 08-13-2009, 08:17 AM   #281
Marcus Allen
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Re: 1000 CFT and 185#

CFWUx1
Burgener WU, stick and bar

A1. 3 position clean x5 rest 120s
A2. 40x1 dips for load (6-8x5)
B1. 50% 1RM squat clean 3x7 touch and go 45s rest
B2. Ring Dips 3x10 45s rest
C. Tabata butterfly sit ups

I did...
A1. 75, 125, 135, 145, 155
A2. Most just negatives with small assistance up, I did one set with 25# negs.
B1. 105# unbroken
B2. all assisted with small hop to get up
C. 8 rounds, 80 reps

I added 3x1 DL
275, 315, 405(f), 345

Post WOD fuel= 40g Whey Protein, 1g carb

have a great day!
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Old 08-14-2009, 09:04 AM   #282
Marcus Allen
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Re: 1000 CFT and 185#

CFWUx3

7 sets for total working time:
15 DB Push Press (M-35#/h, F-20#/h)
25 Jumping Chin Ups
35 double unders
rest 1 min

I subbed 30#DB/h
Total WORKING time- 15:07

post wod Fuel- Whey protein shake (40gp, 1gc)

1 hour later
4 eggs with zucchini, 1/2 banana, 1tbsp natty PB, cup o Joe w/milk
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Old 08-24-2009, 12:29 PM   #283
Marcus Allen
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Re: 1000 CFT and 185#

Run 1 mile
(Athlete must increase speed and intensity per 400 m so that last 400 m is the same speed as your 90 percent 400 m)
I.E. 60,70,80,90 percent
Rest 3 min
As many sets in 4 min:
30 unbroken double unders
(Athlete MUST stop at each 30)
Rest 3 min
Run 1 mile
(Reverse order of 1st mile...400's in 90,80,70,60 percent efforts)
Rest 3 min
Attempt in 6 x 30 second intervals;
20 double unders within each 30 second interval on a repeat 30 second interval timer
Rest 3 min
Run 1 mile as cool down, focus on form..keep effort below 80 percent


After a week off, I couldn't have asked for a better GOAT WOD!

all miles around 9min, couldn't really manage the changing effort stuff.
no sets of DU's were unbroken in either modality.
Glad to be back!
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Old 08-31-2009, 08:21 AM   #284
Marcus Allen
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Re: 1000 CFT and 185#

Sheesh, inadvertant week off while moving in to the new house. Mostly done, except of course for the kitchen I will remodel.

Anyway...

CFWUx2
DL WU

Then...
A1. Deadlift 5-4-3-2-1
A2. Press 5-4-3-2-1 rest 120s between sets
B. 115# Power Clean and OH anyhow 5x10 60s rest between sets

Then...
400m run
21 1.5 pood KB swings
400m run

I did
A1. 225-245-265-285-305
A2. 85-105-115-125-135(should have gone heavier)
B. About 7min working time

Then...
about 5 min, focus was on breathing during swings and form on running, not speed.

Good to be back!
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Old 09-01-2009, 02:50 AM   #285
Gordon Cooke
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Re: 1000 CFT and 185#

Quote:
Originally Posted by Marcus Allen View Post
Sheesh, inadvertant week off while moving in to the new house. Mostly done, except of course for the kitchen I will remodel.

Anyway...

CFWUx2
DL WU

Then...
A1. Deadlift 5-4-3-2-1
A2. Press 5-4-3-2-1 rest 120s between sets
B. 115# Power Clean and OH anyhow 5x10 60s rest between sets

Then...
400m run
21 1.5 pood KB swings
400m run

I did
A1. 225-245-265-285-305
A2. 85-105-115-125-135(should have gone heavier)
B. About 7min working time

Then...
about 5 min, focus was on breathing during swings and form on running, not speed.

Good to be back!
Believe me Marcus, moving is a physically and mentally draining activity. Been there, done that several times and if there is ever a reason to miss WODs than that is it. Great work on the return workout Looks like the break had no negative affects at all.
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Old 09-02-2009, 05:59 PM   #286
Carter Jee
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Re: 1000 CFT and 185#

gday marcus!! nice shirt....

good to see that you finally got yours!!

carter
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Old 09-03-2009, 03:14 PM   #287
Marcus Allen
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Re: 1000 CFT and 185#

My training is sporadic at best with the move and what not. Anyway...

CFWUx2
Burgener WU

Hang Power Snatch
3-3-2-2-1-1
95-115-125-130-135(f)-135(f) I then did 135# Snatchx2

Box Jumps 30" x75 for time
about 5 minutes, splitting sets with a buddy on 1 box, took me 8 sets.

Row 750, rest 30sec, row 750
2:57.6, 3:02.3
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Old 09-04-2009, 08:35 AM   #288
Marcus Allen
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Re: 1000 CFT and 185#

With rest days on MP and OPT the CFGP warm up was deciding what WOD to do. We picked Cindy.

CFWUx2
Cindy
5 pull ups
10 push ups
15 squats

AMRAP in 20 minutes.

I did 13. Blechhh. That's what too many Corona's will do for your performance.

Post WOD fuel- Whey protein shake 40g protein.

have a great day!
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Old 09-06-2009, 10:02 AM   #289
Marcus Allen
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Re: 1000 CFT and 185#

So, once again my diet is falling apart around me. I will again be posting my food here and welcome comments or suggestions. I am also currently working without specific goals which is making it hard to stay motivated.

Any and all suggestions and *** chewings are welcome!

Yesterday
B-1.25 c cottage cheese with lg. tomato

L-6oz sausage, Small Salad with HB egg, 1 TBSP bleu cheese dressing

S-small plum, 24 peanut M&M's

D- 6oz Tuna, lg apple

S- .25c cashews, 6oz milk

Today
B- 4 eggs, .5c cashews

L- 5oz salmon, 4c chopped cucmber, tomato, bell pepper NO DRESSING

S- 1.25c cottage cheese, 1 peach

D- 5oz salmon, 1 apple

S- .25c cashews, 6oz milk
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Last edited by Marcus Allen; 09-06-2009 at 10:02 AM.. Reason: typo
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Old 09-08-2009, 01:35 PM   #290
Marcus Allen
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Re: 1000 CFT and 185#

Power Snatch – 3,2,1,3,2,1,3,2,1; 90 sec b/t sets
(increase load for each and every set so last 3,2,1 is the most challenging; drop weight after each rep to ensure a perfect set up position)
rest 2 minutes after last set
3 sets for total time:
Sprint Run 400 m @ 100%
21 chin ups

I did…
65,75,85,95,105,115,125,135,135

3:25, 3:55, 3:58
all pull ups broken
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