Single Leg DL is HARD

CFSB WOD – 11.10.09

Single Leg Deadlift 3-3-3 (each leg): 135# x 3 / 145# x 2 / 155# x 1 

5 Rounds for Time

100M Sprint

20 OH Walking Lunge (25# Plate)

15 Wall Ball (20# Ball)

Time: 12:57

 

 

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Cherry Popping

CFSB WOD – 11.9.09

Front Squat 3-3-3-3: 205# x 2,F / 205# x 3 / 215# x 2,F / 205# x 3

21-18-15-12-9-6-3

Kettlebell Swings (1.5 pood)

Box Jumps

Push Ups

Time: 15:27

My workout was the first recorded one at the new location. It's a cool spot in Hermosa Beach. I imagine it will help CFSB grow quite a bit.

I also had my league basketball game. My best guess at my boxscore:

MIN / FGM-A / FTM-A / REB / AST / STL / BLK / TO / PF / PTS

25  / 0-5    /    2-2    /    5   /   0    /   0   /   1   /   0  /  0 /    2

 

 

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Moving WOD

CFSB Team WOD - 11.7.09
AMRAP 20
Box Jumps
Kettle Bell Swings (1.5 pood)
Sumo Deadlift High Pull (95#)
400m Run

I started on the SDHP. It was fun to do it as a team. Another team member's running totally affected how long you spent at a station. I couldn't even keep track of which were more favorable, cause they were all quite painful. My team did 9 rounds to the other team's 8, though there was a run issue where one person on the other team ran a little extra (500m+).

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Heavy Deadlift

CFSB WOD – 11.6.09
Deadlift 3-3-3-3 x 80% 1RM (1 rep max): 225# x 3 / 245# x 3 / 275# x 3 / 275# x 3 (PR)
4 Rounds
15 Deadlifts
40 Double Unders
15 v-ups

Didn't see the 1 rep max note when we did it this morning. Oh well.

Did the WOD with 155 DL. Pretty tough stuff...
Time: 15:53

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Helen, Sharks + Volleyball

CFSB WOD - 11.4.09
Back Squat 5×3: 225 / 225 / 245 / 265 (1 then Fail) / 255 / 260 (2 then Fail)

“Helen”
3 rounds for time:
400m run
21 KB Swings (1.5 pood)
12 Pullups

My Helen Time: 16:06

After that, straight to a surf session - see 'Shark Week'.

And finally, some volleyball at 25th Street. I played awful, but I refuse to believe it was because I was tired. I did twist my ankle pretty good while spiking in warm-ups. Excuses are awesome.
Game 1: Mesko/Allen def. Stalder/Arbel 28-19
Game 2: Stalder/Allen def. Mesko/Arbel 15-13
Game 3: Madden/Cleary def. Mesko/Arbel 28-26
Game 4: Anderson/? def. Mesko/Arbel 28-25
Game 5: Mesko/Arbel def. Madden/Cleary 28-19 (finally, a win)

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Shark Week

There were so many sharks on Monday, we had to get back out today with the underwater camera and see what was up. Seriously, Monday we saw 4-10 ft. sharks all over the place. At any given time when looking down, you could see 2-8 sharks swimming right under you. Unfortunately (sort of), we hardly saw any today and captured none on film. Oh well, next time!

Download now or watch on posterous

MVI_2317.MOV (6068 KB)

Download now or watch on posterous

MVI_2308.MOV (8740 KB)

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Weak Shoulders

Played some basketball with Glenn at Playa Vista. I was up the whole game and had game point at 20-11, but I let him back in it and he ended up winning 23-21. Sometimes I think I'm a head case.

CFSB WOD – 11.3.09

Shoulder Press 3-3-2-2-1-1: 95x3 / 115x3 / 115x2 / 115x1 / 115x1 / 125 x F

7 Rounds

3 Thrusters

6 L-Sit or Strict Pull-Ups

9 Push-Ups

Build up to your shoulder press 1 rep max with about 90 seconds rest in between each set. For WOD, you want to go pretty heavy on the thrusters.

Even though I was one of the weakest with the shoulder press, I was doing a pretty heavy thruster at 135#. Pull-ups started as L-Sit, but quickly turned to strict (and occasionally reverse grip).

Time for 7 rounds: 14:22

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A Long Day

Started the day with a little Crossfit and finished with some basketball...

CFSB WOD – 11.2.09

Power Clean 3×4: 115, 155F, 135

2K Row for time: 7:02

Men shoot for sub 7:00 minutes and women shoot for sub 8:45 minutes. Pace yourself to make sure you have enough gas for the last 500M.

The row kicked my ass. Shooting for sub 7 means averaging 1:45/500M throughout. That is hard. I think people would find it hard to pull a a 1:45 500, but averaging it over 2K - DAMN! Then again, I was able to manage a 7:02 on my first row for time in a competitive setting. So it's probably good that it was hard as fuck.

After that madness, I went swimming with some sharks. The intent was to go surf at El Porto, but the hundreds of leopard sharks seen below the surface threw my concentration for some reason. Everyone was talking about them in the lineup and you couldn't go more than 5 minutes without seeing 1-10 sharks below you. And they weren't small! Anywhere between 4-10 ft. I wish I was exaggerating. Good session!

And to finish off the day, a basketball league game. It was probably my best game to date. 2 pts, 4 boards, 1 assist and some good things happening that don't show in the boxscore. I felt much more confident in general. Hopefully that will continue through the rest of the season and into the playoffs if we make it.

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