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Old 02-21-2012, 01:47 PM   #81
Derek Simonds
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Location: Deland, FL
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Quote:
Originally Posted by Dave Coughlin View Post
*First time ever doing a rack pull, nice assistance work for my horrible DLs. Looking forward to putting them into my programming. Those 300m shuttles were crazy tough, haven't done something like that in years. Great workout, despite my pedestrian times and awful change-of-direction.
Rack pulls are one of the few exercises that I can do where I look like I am good. There is something between my simian arms and my low back that I can pull a ridiculous amount from the rack. I have ran out of weight before doing them. Now that was a couple of years ago but I sure do like them.

Lots of really cool stuff in this post. Helen didn't look too bad to me. Your first round was great.
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Old 03-06-2012, 07:52 PM   #82
Dave Coughlin
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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!
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Old 03-07-2012, 07:58 AM   #83
Dave Coughlin
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3/7/2012 @CFFB

Back Squat-1, 1, 1, 1
45*8, 135*5, 225*3, 315, 365, 385 ties PR, 405# PR

Shoulder Press-find a 5RM, then 3x5 @90% OF 5rm
155X5, THE 3X5X135#

Four rounds of:
-10 ring dips
-20 KBS w/53#
-30 DUs
9:20

*Happy with the back squat 1RM PR, 405# went up quicker than I thought. Yes, squatting 2x per week is definitely helping me out. I took it easy on the Press 5RM, as I still am babying my shoulder. Ring dips were tough, but I managed to fight through them without any bad reps.




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Old 03-19-2012, 07:35 PM   #84
Dave Coughlin
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3/8/2012 @CFFB

CF Open 12.3-18min AMRAP of: 15 box jumps, 12 push press, 9 T2B
5 round plus 4 PP=199 reps

3/8 and 3/9-off weekend

3/10/2012 @ Fit Pit

Front Squat-find a 3RM, then 3x3 @90% of 3RM
135*5, 185*5, 225*3, 275*3, 295*3; 3x3x265#

Five rounds of:
1 push press 155#
1 strict pullup
3 push press 155#
3 strict pullups
5 push press 155#
5 strict pullups
90sec rest

3/11/2012 @CFFB

5x1 hang power clean-135*5, 155, 185, 205, 205, 225, 225

AMRAP in 20mins-200m run, 15 pushups, 20 abmat situps, 25 squats
6 round plus 9 pushups

dates were a bit mixed up on the previous entry.....

3/14 off FD

3/15/2012 @CFFB

Back Squat-1, 1, 1, 1, 1
45*8, 135*5, 225*3, 275*3, 315, 335, 365, 385, 385

legs were still sore from Tuesdays BW squat AMRAP, which is why I kept four wheels off....

Complete seven rounds:
-Max rep plyo pushups
-50m sprint
-rest 45sec

Pushups: 20, 12, 10, 10, 8, 8, 10

3/16/2012 @Fit Pit, then CFFB

Power Snatch 2 RM, 3x2 @ 90% of 2 RM
165#, 135*3*2

CF Games Open WOD 12.4-150 wall balls, 90 DUs, 30 MUs
150 wall balls and 70 DUs

3/17 & 3/18 Rest days through the weekend.....quads were TRASHED

3/19/2012 @Fit Pit

Back Squat 3 RM, 3x3 @ 90% of 3 RM
135*5, 225*5, 275*3, 330#, 300*3*3

Press-5RM
155*5-shoulder hurts at the start of every press

Complete two rounds:
-50# KB push press, 50 reps
-48" standing broad jump, 15 reps
(5 burpee penalty every time you rest the KBs)
12:47, three sets of burpees in each round
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