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Old 07-31-2006, 10:34 AM   #1
John Vernon
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It's definitely a . That name was actually in existence when I was training up at CF NorCal, it was just waiting for some WOD to give it some meaning. This workout seemed to fit the name after Nicki and I gave it a whirl one day. Come to think of it, it might have actually been an 800M run, I'll have to check my old journal. Either way.
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Old 08-01-2006, 08:26 PM   #2
Jeremy Froley
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Tuesday 060801

Clean and Jerk 1-1-1-1-1-1-1 reps

135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
200 x 1
205 x 1

There was no time for a real warm-up today. I only had a small break between clients and wanted to get this in. I had plans to run through the entire CF warm-up later in the day for the added volume, but it wasn't meant to be today!!

The actual workout went pretty well. I'll go ahead and say that this is very near my 1RM on this movement with iron plates. I don't yet have bumpers and am scared to death of dumping iron plates on the floor. Therefore, i went as heavy as i felt comfortable. I don't know how much more i would get with bumpers, but definitely more. I can't wait to push it when i feel comfortable!! I'm going to take a guess of somewhere between 235 lbs and 245 lbs would be pretty accurate, but time will tell.

Anthony - thanks for the birthday wishes!!! i agree with jumping up a little heavier, a little sooner. I'm not sure why i made such small, calculated jumps, but i will employ your advice on the next ME day. I definitely feel that i need to get back into that strength building zone.

John - thanks for the birthday wishes, as well!! I pondered "code brown", but decided to deal with getting old by lounging in the pool with my nephew all day. I do like the looks of "code brown", though. I will plug it in and post my time as soon as a WOD comes up that i'm not particularly fond of (i.e., run 5K, run 10K, lots of burpees, etc.) I hope you decide against looking in your journal and finding out it's an 800...that may make a 5K look pretty appealing!! Also, what weight on the KB???
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Old 08-02-2006, 12:29 PM   #3
John Vernon
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1.5 or 2 pood KB, your choice.
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Old 08-02-2006, 09:58 PM   #4
Jeremy Froley
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Wednesday 060802

CFWU x 2

Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
30 Pull-ups

subs - none

time = 24:15

This one left me in the fetal position for awhile!!!! I KNOW that if i can ever figure out how to kip, some of my times are going to make dramatic improvements!!! My runs were quick, the thrusters were quick and pull-ups were....very, very slow. All were dead hang and the sets got down to groups of 3 by the final round. Not real impressive!!!
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Old 08-03-2006, 04:41 AM   #5
Anthony Bainbridge
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You destroyed me on this one!
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Old 08-04-2006, 12:52 PM   #6
Jeremy Froley
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Thursday 060803

CFWU x 2

Deadlift 1-1-1-1-1-1-1 reps

subs - yes. I did DLs, but decided against a max effort. Since we had just maxed on them 5 days ago, and i failed on my attempts, i wasn't too fired up to max again. I decided to work up to triples in the 90% of 1RM range. Why? I don't know..it sounded good. This is what went down:
1RM = 430 lbs (at current bodyweight)
1 set of 3 at 50%
1 set of 3 at 60%
1 set of 3 at 70%
1 set of 3 at 80%
3 sets of 3 at 90%
So, i still did the seven sets, but differently.

Results:
215 x 3 (50%)
260 x 3 (60%)
300 x 3 (70%)
345 x 3 (80%)
385 x 3 x 3 (90%)

I got my reps on every set and they felt very strong and smooth. It was nice to get the confidence back on deads. I actually got some video of my first set of 3 at 90%, so i may try to post it when Santos sends it to me. Unfortunately, it was the worst my form got on any of the sets!! My final set was actually the best my form has ever been on DLs, but we were out of space on the camera by that time!!!

Anthony - thanks!! i'm not sure i dominated, but it's nice to get a little on you in something!! I see that Jodi is chasing you down on some things...which means she is also about to pass me up!!! Congrats to both of you!

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Old 08-05-2006, 08:35 PM   #7
Jeremy Froley
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Saturday 060805

CFWU x 2

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

subs - sort of...read on.

time = 32:12

This one was a first for me and definitely had me in the hands on knees position frequently! The sub i was referring to was the height of the box jumps. I don't have any plyo boxes...yet, so i "make" one for box jumps. It basically consists of stacking a flat bench on top of some aerobics steps. It's not perfect, or very safe, but it sort of works. The height that it comes out to is about 22.5 inches. Close enough for me! Other than that, all went as expected...legs were on fire, lungs were on fire and i kept thinking, "5 rounds of this is a lot!!!!!!!!!!"

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Old 08-06-2006, 08:44 PM   #8
Jeremy Froley
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Sunday 060806

WU = dislocates...lots of them.

Seven rounds, 21-18-15-12-9-6 - and 3 reps, for time of:
Body weight Bench press
Pull-ups

BWT = 182.5 lbs (used 185 lbs for bench press)

subs = none

time = 34:41

Definitely not the time i was hoping for, but it is what it is. All i know is that i suck at bench pressing!! Only one set of pull-ups was broken and only one set of bench press was NOT broken (that would be the set of 3, as you may have guessed). Body weight bench press for reps is never too bad during a workout such as "lynne", but the minute you throw it in for time with something else...i die. Work to do, i guess!!

BTW, if i were still doing the bodybuilding thing, and working out for a "pump", this one would take the cake!!!
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Old 08-08-2006, 08:07 AM   #9
Jeremy Froley
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Monday 060807

CFWU x 1

Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups

subs = none

time = 28:51

An awful time that consisted of about 4.5 minutes (or less) of SDLHPs and about 24 minutes of HSPUs!!! But...not all was lost, i learned my lesson for sure. The lesson was to practice things such as HSPUs on a consistent basis, even though they haven't been a part of the WOD for at least a month. Just by not doing them for such a long period of time, my strength plummeted!! I was up to about 13 in my best set and no less than 5 in any set. Now, as of yesterday, my best (and first) set was 6 and by the end there were many sets of 2 and a few singles!! Granted, the form was good with nose fully to the floor on every rep, but singles is ridiculous. Practice they will get!!!!!

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Old 08-10-2006, 07:48 AM   #10
Jeremy Froley
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Wednesday 060809

CFWU x 2 (minus pull-ups)

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

BWT = 182 lbs.

+40lbs x 1
+50lbs x 1
+60lbs x 1
+70lbs x 1
+90lbs x 1
+100lbs x 1
+110lbs x 1
+120lbs x 1 PR!
+125lbs x 1 PR!!
+130lbs x Fail (got about 3/4 of the way up)

***all reps were from a dead hang to collarbone touching the bar.

I have been waiting for this WOD!! For some reason, i love weighted pull-ups and this gives me a nice chance to test where i'm at. Previous best was 115lbs added, so i'm pretty excited right now with the new PR!!

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