View Single Post
Old 03-06-2012, 08:52 PM   #82
Dave Coughlin
Member
 
Join Date: Aug 2008
Posts: 88
Default

Derek-Totally agree with you about rack pulls! Definitely will be seeing more of them, especially with CF Football's push/pull alternating days. Hope all is well, and best of luck to Tracy with her fitness endeavor!

2/23 Off FD

2/24/2012 @Fit Pit

Close Grip Bench-find a 3RM
95, 135, 185, 205, 225, 245, 255

Complete Six rounds:
-3x225# front squat
-20 yard flying start
-rest two mins between rounds

WOD 12.1 at CF FireBase
AMRAP burpees in 7mins-74

2/25-2/26/2012 Forced rest, triceps were trashed and I could barely wipe my arse

2/27/2012 @Fit Pit

Squat 5 RM, 3x5 @ 90% of 5 RM
135, 185, 225*3, 325*5, 3*5*295#

Complete Ten rounds:
-5 KBS w/70#
-sprint 15 yards
-rest 15 seconds

2/28/2012 @FD, played some ball

2/29/2012 @CFFB

Deadlift 5 RM
135, 225, 315, 365*5, 455*5

Strict Pull Ups 3 x max reps
8, 10, 8

AMRAP in 15mins:
-5 HSPUS, 10 KTEs, 200m run, 15 Power clean 95#, 20 DUs
-3 rounds plus about 100m of the run

3/1/2012 Overtime at FD

25 evil wheels
Find a 2RM front squat: 135, 185, 225*3, 275*3, 325*2
captured on video, legit depth

3/2/2012 @FD
8 sled drags 75' and sprint back to start, with about 90sec rest

3/3/2012 @ South Orlando CrossFit
WOD 12.2-snatch ladder
69 reps (one failed rep at 165#)

3/4-3/6 rest period-I was sick and so has the little buddy...ready to get after it tomorrow!
Dave Coughlin is offline   Reply With Quote