PERSISTENCE

1. Warm Up: Snatch Complex (see notes)

2. Strength: Build to Max Overhead Squat

3. Stamina: 5 rounds, not timed:
3 x Overhead Squat at 85% Max, 10 x Jumping Goblet Squats (55# KB), 20 x Double Unders

4. Work Capacity: in 2 person teams, AMRAP 30 minutes
5 burpees, 10 Thrusters (75#), 15 KB Swings (55#)

5. Durability:
Stretch and 2 rounds of max situps in 2 minutes

Notes: Snatch Complex: Hang Power Snatch, Overhead Squat, Power Snatch, Full Snatch = 1 rep. Start with PVC pipe, then 45#, 55#, 65#, 75#, 85# and finish with 95#.
______________________________________________________
1. rx'd
2. stopped @ 185 (106% bwt)
3. rx'd-used 155 for OHS
4. 18+2/3 rounds
5. 74/72 frog situps

Well, I went to a Metallica concert last nite and didn't get home till 0100, went to bed at 0140, then woke up at 0220. So I did a PFT, Fat Cindy, The Exercise, and Persistence, all within 20 hours of one another, getting only 40 minutes of sleep in between that time frame. All I can say is, the human machine is amazing! But infinitely more amazing is the One who created it! I know it sounds cliche, but it's true

THE EXERCISE

Warm Up: Cindy: AMRAP 20 minutes: 5 pull-ups, 10 push-ups, 15 squats

Work Capacity: The Exercise

5 Rounds for time:
15 x The Exercise (95#)
Run 400

Durability: Active Stretch

*The Exercise is a hang squat snatch followed by o/h squat, so 150 o/h squats total
__________________________________________________________
warmup: did "Fat Cindy" (20# vest). got 29 rounds + 2 pullups

work capacity: 19:21 - the first 2 rounds were awkward and slow (9 min), and I couldn't use a hook grip due to a bloody thumbnail, but the final 3 rounds I got the hang of it. Haha, get it?....hang? LOL Very taxing on the legs indeed, especially after 29 rounds of 15 squats with a vest!

did a USMC PFT this morning, scored a 290: 20 pullups, 100 situps, and 19:35 3-mile. Much slower than my last one, but this one was on track, which is psychologically more difficult. Plus I did Sealfit 3 straight days before, whereas last time i was fresh off a 2 day rest and refeed:)

GRACEFUL

1. Warm Up: BB complex (75 - 105# w/ burpee chaser)
2. Strength: Build to 3RM Squat Clean
3. Stamina: 6 rounds, not timed:
2 x SC at 90% 3RM, Weighted lunge 20 paces (sand bag 50 - 70# held overhead), Jingle Jangle
4. Work Capacity: Grace
30 Clean & Jerks for time (105 - 135#)
5. Durability:
Run 1 mile @ moderate pace, then 1 mile fast. finish with 50 GHD situps & active stretch
__________________________________________________________
This morning ran 6 x 200m sprints w/ 20# vest @ 33" avg

1. rx'd
2. didn't find true 3RM, but close to 215
3. used 205 for SC, 45# plate for O/H weighted lunges, and subbed 150m row sprints @ 26-27" avg for JJ
4. Grace in 2:02 - used 135. might have shaved off some seconds if form was tighter and was fresh
5. mile 1 @ 6:20, mile 2 @ 6:05, rx'd GHD situps

TABATA HILL

Warm Up: 40-30-20-10 double unders, push-ups

Work Capacity: Nate's brother

AMRAP 20 minutes:
2 x Muscle Ups, 5 x HSPU, 10 x Sumo Deadlift High Pulls (55#)

Durability:
3 x Tabada hill run (see note): 20 sec on, 10 sec off, 8 sets.
warmup: did the double-unders/pushups, then did some snatch work. my buddy is a great coach and helping me on fine tuning my O-lifts.
___________________________________________________________________

work capacity: "Nate's Bro": 18 rounds- used 70# KB for SDHP, did muscle-ups and HSPU. it was great to work on muscle-ups for once!

endurability: didn't do hill runs. instead I did Jacob's Ladder (bear crawl machine), Airdyne bike (kinda like an elliptical motion), and burpees (59). I know it's absurd that I didn't do tabata hill runs when that's the name of the damn WOD, but I wanted something more fun

this morning I did the CFE WOD from 12-4-09 called "10x Sprints" on my Concept 2 rower with a 20# vest: 10 x 125m all out sprints w/ 1 min. recoveries. I averaged 21-22" per 125m, which comes out to a 1:24-1:28 pace per 500m.

NIKKI

1. Warm Up: Sand Bag Drills 15 minutes non-stop

2. Strength: Build to 5RM Back Squat

3. Stamina: 5 rounds, not timed:
3 x BS at 5RM, 20 Box Jumps, Sampson to Hip Mobility Drill

4. Work Capacity: Nicki
AMRAP 30 minutes
Max-rep pull-up with 20# vest. 400 Meter Run (with vest)

5. Durability:
Run 3 miles. then 3 rounds: 100 flutter kick (4-count), 100 leg-levers, plank hold 90 seconds
________________________________________________________________
1. DB drills w/ 35#- turkish getups, swings, clean and press, snatch

2. 5RM ~ 310

3. 320 round 1, 295 rounds 2-5. 24" box for jumps

4. rx'd w/ 20# vest: 35.20.20.20.20.20.20.20.20.20.20.13 (out of time) = 248 pullups in 11.5 rounds

5. 3 miles @ 7:06 pace - slow start due to rain. core portion as rx'd

BE SOMEONE SPECIAL

1. Warm Up: 15 minutes of "PT"

2. Work Capacity: "Be Someone Special"
For time:
Run 1 mile
100 Wall Ball (20#), 100 KB Swings (55#), 100 Thrusters (65#), 100 burpees
Run 1 mile

3. Durability: 200 crunches, 200 reverse crunches, 100 4-count bicycle crunches
_____________________________________________________________
1. double-unders, jumping jacks, ring pullups

2. total time= 33:30
1st mile= 6:15
hellacious part= 21:00
2nd mile= 6:15

3. rx'd

TOUGH ENOUGH 2

"Tough Enough 2"
3 mile run
5 rounds: 10 renegade rows, 10 cleans, 10 thrusters, all w/ 35# DBs
3 mile run
_______________________________________________________
Total time=48:44
3.15 miles in 20:00 = 6:21 pace
middle portion in 10:00
2.85 miles in 18:44 = 6:35 pace


CFE WOD 11.16.09-"1:3 INTERVALS"

2 Rounds of:
1min on 3 min off, 1min on 3 min off, 1min on 3 min off
There are no fouls, and there is no pacing. This interval set is to be done as close to all out as possible....

I ran an average of 340m per minute, totaling 2040 meters.