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Old 09-07-2010, 08:05 PM   #51
Dave Coughlin
Join Date: Aug 2008
Posts: 88

9/7/2010 @CFFB

cfwu 1x10, 500m easy row, reverse hypers, lots of thoracic/hip mobility stuff

45*5, 135*5, 225*5, 345*5, 390*3, 435*4
(last cycle same spot was 505*1)

FireBase WOD
500m row, then
five rounds of : 15 wall balls (20#), 10 pullups
500m row to finish
14:10 (rows were 1:45/2:10)
one minute rest, then
5:00 plank hold, however you can do it

*Pretty good morning at CFFB. We worked an early AM house fire, but I still got about 5 straight hours of sleep at work. My hamstrings were a bit sore from the sled evolutions yesterday, and it took a while for my back to loosen up during the DLs, but I was pretty happy with the effort. I wasn't sure how many I could do when I started; however, that fourth rep was a killer for me! I went hard but not max effort on the first row of the group WOD, but my shoulders were still beat down after round #3. That last row was brutal. Good day-the WOD complemented the DLs nicely.
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Old 09-09-2010, 02:02 PM   #52
Dave Coughlin
Join Date: Aug 2008
Posts: 88


cfwu 1x10

Back Squat-Cycle3 last week
45*8, 135*5, 185*5, 230*5, 280*3, 310*5
(Last cycle was 305*5)

Bench Press-Cycle3 last week
45*8, 135*5, 185*5, 210*5, 240*3, 275*5
(Last cycle was 265*6)

Assistance work
-3x10 pushups, CF Games standards (hands off ground at bottom of rep)
-10 ring pushups

Three rounds of:
-21 KBS w/2 pood bell
-200m sprint/run
-rest as needed
Each couplet was about :90 long, give or take; approx 2mins RI

*Well I had to combine my last two hard 531 days into one, after getting fried by the wallball/pullup C2 sandwich WOD from Tuesday. Pullups were still a bit tough for me during the warmup, and it seemed to take my legs longer than usual to get stretched out. Anyways, I was hoping for 7-8 reps of 310 on my last set of BS, but it didn't seem to be in the cards for me today. I'm pretty sure I didn't eat anything for breakfast this morning before coming in; however, I'm not too sure either way. The bench did OK for me-275# is my new 5RM de facto. The last time I went for a 1RM was at the bench press for last summers TCA event down south, and I got 285# without too much trouble. According to Wendler's 1RM estimation formula, my 1RM on the bench is about 320#, so I hope to test that out sometime in the near future. The conditioning was another variation of the Litvi sprints, but I used heavy KBS for the big movement. Pretty nice feeling after the second/third couplets....
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Old 09-20-2010, 02:09 PM   #53
Dave Coughlin
Join Date: Aug 2008
Posts: 88

9/11/2010 in aunts driveway

Ten rounds of:
-34 DUs (37 in rd1)
-34 pushups
-34 squats
-343m run (estimated)

*Deload week be damned, for at least another day. Had to pay tribute to fallen Brothers. It was a tough one, I was glad I brought my jumprope.

9/12/2010 @ Gym in CLE

cfwu 1x10

Clean & Jerk, working up to a hard triple (no 3RM)
135, 155, 165, 185

500m row, with 2min RI
1:39, 1:42

9/15/2010 @CFFB

cfwu 1x10

Push Press, working up to a heavy triple (not a 3RM)
135, 155, 185, 205, 225

21 KBS, 2 pood; then 200m run; rest as needed
three times

9/16/2010 @CFFB

Sandbag training
Trying to simulate stone load/carrying
Uneven farmers walks

Conditioning-three rounds, rest as needed
8 thrusters, with a 24kg KB in each hand
20m sprint dragging a tire

9/18/2010 @ Central Florida Strongman Championships
(I was in the Novice division)

1) Press Medley
200# log, 9" wide x 6' long
200# log, 13" wide x 9' long
240# axle, 2" wide x 7' long
:32, 2nd place in division

2) Axle Deadlift (2" wide bar)
400, 425, 450, 475, 500, PR, I barely tried 550# and stopped
2nd in division

3) Yoke/Keg medley-carry a 550# yoke 60 feet, then carry a 260# keg back to the start
:34, third in division

4) Farmers Walk-carry 250# in each hand 100'
:39, 5th in division

5) Stone load medley
250# stone onto a 60" platform
280# stone onto a 54" platform
310# stone onto a 48" platform
325# stone onto a 42" platform
Loaded three stones, 2nd place in division

Third place overall, Novice division

* Nice deload week I'm having....heavy atriple C&Js and 500m rows...
**I was able to get some quasi-relative Strongman prep in the last week at CF FireBase, mainly just to get some confidence in putting things over my head. It seemed pretty effective at the time, and the Litvi couplets are fun to play around with....
The Strongman event was a blast! I got a 20# PR on my DL, even if it was on a wide bar-I was DYING to hook grip it, but no dice. I was pretty happy with my performances; especially considering I never touched any of the implements until that day, and I was the only competitor without a thick weight belt. The farmers walk was a tough one for me-a guy that went a bit in front of me tore his bicep right at the start, which got me a little tentative. I got about 60' before I dropped the weights, reset took a couple breathes and finished the event. That performance kept me out of getting 2nd place, but it was by far the hardest for me. The 550# yoke carry was the only thing that really made me sore afterwards. All in all, I'm not sure if I'd do another one of these events, but I did have fun and a great experience. I'll try to post some pics in the next few days....
***One more rest/recovery day, then an easy cardio day, then on Wednesday I start my programming for my redemption for last years Iron Curtain CF competition at CF Evolution!
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Old 09-27-2010, 07:56 PM   #54
Dave Coughlin
Join Date: Aug 2008
Posts: 88


30mins on recumbant bike
15mins on elliptical

9/22/2010 @CFFB

cfwu 1x10

Gymnastics skills work
Ten rounds of :10 of work/:20 of rest
L-holds, or knee ups/tucks, on pullup bar

9/24/2010 @FD
20 freaking calls!

9/25/2010 @Home

Warmup-mowed the backyard, and some sprints in the front year with Katherine

Sandbag Elizabeth
21/15/9 of:
-125# sandbag squat cleans (bag must touch ground after each rep)
-ring dips

5mins rest, then

AMRAP in 3:00-3 pullups and 3 pushup burpees (no diving flat on the ground)
7 rounds

9/27/2010 @ FD

531 Cycle four, week one
Shoulder Press
45*5, 45*5, 135*5, 145*5, 165*8
(last cycle was 165*9)

10mins rest, then

AMRAP in 10:00
95# bar-5 thrusters, 7 hang power cleans, 10 SDHPs
5 rounds, plus 5 thrusters/7 HPCs/3 sdhp

*Not much going on, lots of home time and trying to prep for the Iron Curtain. Two of the the four events have been released: a 1.8 mile run (with the first 600m carrying a 45# bumper plate) and a 1RM Deadlift. So I've got one I am happy about and one I am meh over.
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Old 09-28-2010, 09:44 AM   #55
Derek Simonds
Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231

I saw the 20 calls on FB the other day. That makes for a long day I imagine. Carrying the 45 LB bumper plate is interesting. It will be harder for the smaller faster guys in the start and maybe wear on them a little more than the bigger stronger guys. I am looking forward to seeing how that plays out.
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 09-28-2010, 06:22 PM   #56
Dave Coughlin
Join Date: Aug 2008
Posts: 88

Derek-You hit the nail on the head regarding the bumper carry. I have been doing some stuff to optimize my post-bumper run, and will continue to do so. Lots of little guys will be crash&burn on that event methinks. 20 calls was a bit much, so I took the day off working out.

9/28/2010 @CFFB

cfwu 1x10, plus lots of mobility drills

Every two minutes:
-One Power Clean
-Two Push Jerks
(recommended weight is 2/3 of 1RM clean)
185, 185, 205, 205, 225

AMRAP in 12mins
-5 pullups, 10 ring/bar dips, 15 pushups
5 rounds plus 3 pullups (ring dips for first two rounds, bar dips for the rest)

Rest 1min

1:00 Unanchored abmat situp test

4x200m with 45# bumper plate
-walking, slow jog @ 50%, jog@70%, hard run

*Got some subtle coaching up on my feet placement for the PC, it made 225# go up almost too easily...without a hook grip! The much-needed skill work, plus yesterday's shoulder work, got my upper body nice and fatigued for the metcon. I flew through the first round in about a minute, then tanked like I knew I would. Probably won't be doing much upper body tomorrow anyways. The bumper plate stuff is just to get the optimal way to carry the 45# bumper for the first Iron Curtain event. I'll probably mess with carries one more day, and then try something close to the race distance early next week.
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Old 09-29-2010, 02:24 PM   #57
Dave Coughlin
Join Date: Aug 2008
Posts: 88

9/29/2010 @CFFB

cfwu 1x10, burgener warmup, airdyne, easy 300m on C2

70# KBx8, 135*3, 225*3, 315*5, 355*5, 405*5
(last cycle was 390*9:shrug

200m Prowler push with 90#
2min RI
800m run-4:00 (probably at 80-85% effort)

*Upper body was destroyed from yesterday's metcon, and I found my posterior chain a little tight once I started my DLs. I set the wendler formulas based on my 525# pull at the Strongman comp, so it was quite a jump up in working weight. This first week of 531 is always the toughest for me, those sets of five are always a bear. The intention was for a 400m prowler run; however, the owner wanted to use it for his own workout (I came in between classes), so I was happy to cut my working distance in half. I then ran a pretty steady 800m, first time I've ran that much in a while...and certainly first time since I've gotten over 240#. Hopefully, I can get to the track on Saturday.
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Old 10-01-2010, 03:01 PM   #58
Dave Coughlin
Join Date: Aug 2008
Posts: 88

9/30/2010 rest day-on shift

10/1/2010 @CFFB

cfwu 1x10
CF Evo Gymnastics warmup x1
Foam Rolling and tennis ball self-mutiliation

2009 Iron Curtain Chipper
10 OHS x95#
20 squat clean x85#
30 Push Press/PJ x95#
40 Pullups
50 wall balls, 20# ball to 10' target
60 unanchored abmat situps
70 DUs
800m with 55# sandbag

*I forgot that I wanted to get this one in, about a week before the Iron Curtain event. Last year, I was a moron and took pretty much last place in the Road2theGames division; this year, I am doing the Rx. The wall balls were just about as tough as I remember them, especially after all that upper body stuff. Good, long workout. I hope I can get to the track tomorrow morning...
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Old 10-04-2010, 10:18 PM   #59
Dave Coughlin
Join Date: Aug 2008
Posts: 88

10/4/2010 @CFFB

cfwu 1x10, mobility, gymnastics warmup

Snatch-4x3@95#: tougher than I thought, since I haven't snatched in a while

Eight rounds of :30 on/:30 off
Games standard burpees (hand release on ground)

Iron Curtain WOD #4-Three RFT:
-10x 95# OHS
-10x box jumps 24"
-20 DUs

Mainly Iron Curtain prep today, although the group WOD was awesome. It's been awhile since I've OHS, and it showed today. I did the Curtain WOD with two other competitors, and my OHS and jumps were lacking. Luckily, my DUs were pretty solid-with the exception of my first round. I wanted to do the PU/burpee AMRAP today, as well; however, I had some premature calluses pop up on my hands right after my warmup Pullups. I trimmed them down today, and hopefully I can do something similar tomorrow.
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Old 10-05-2010, 07:04 AM   #60
Derek Simonds
Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231

I dropped off my golf cart to Leo yesterday and we talked through a bunch of stuff. The Iron Curtain is going to be a lot of fun this year. I will be there around 8:00 am and hang out on and off most of the day. See you there.
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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