Saturday, November 26, 2011

Movember Powerlifting Meet

Squat Attempts- 285, 320, 350(miss)

Bench Attempts- 205, 250, 255(PR)

Deadlift Attempts- 385, 420, 430(PR)

Total: 1005lbs

Saturday, November 20, 2011

Tidal WOD 1

20-16-12-8-4

Ground to Overhead, 95lbs

Hand Release Push-ups

9:22

Thursday, November 17,2011

Deadlift: 245x5, 280x3, 310x1

Press: 105x5, 115x3, 130x3

Monday, November 14, 2011

Squat: 210x5, 240x3, 270x1

Bench: 145x5, 165x3, 175x1

Chin-ups: 10x8

Band Pull Aparts: 100 reps

Friday, November 11, 2011

Tidal WOD #2

7 Burpee box jumps

12 pull-ups

30 double-unders

6 rounds plus one burpee box jump

Monday, November 7, 2011

Squat: 200x3, 225x3, 255x6

Bench: 130x3, 150x3, 175x6

Pull-ups: 10x7

Face Pulls: 100 reps

Friday, November 4, 2011

"Ryan"

5 rounds for time of:

7 Muscle-ups
21 Burpess

Completed in 13:10

Thursday, November 3, 2011

Deadlift: 215x5, 245x5, 280x10

Press: 90x5, 105x5, 115x8

Dead Squat: 285x1 (felt way too heavy so decided to not to the other two planned sets at 300 and 315)

Monday, October 31, 2011

Squat: 185x5, 210x5, 240x10

Bench: 125x5, 145x5, 165x10

Chins: 10x6

Face Pulls: 2x50

Friday, October 28th, 2011

Deload

Deadlift: 140x5, 175x5, 210x5

Press: 55x5, 70x5, 85x5

Good Morning: 5x10 @45lbs

Dead Squats: 225x1, 285x1, 315x1

Wednesday, October 26th, 2011

Deload

Squat: 120x5, 150x5, 180x5

Bench: 80x5, 95x5, 115x5

Chin-ups: 10x5

Face pulls: 50 reps

Niagara Open Powerlifting Open

Squat Attempts: 130kg (286.6lbs)-142.5kg (314.2lbs)-150kg (330.7lbs)

Bench Attempts: 85kg (187.4lbs)- 102.5kg (226lbs)- 112.5kg (248lbs)

Deadlift Attempts: 150kg (330.7lbs)- 172.5kg (380.3lbs)- 187.5kg (413.4lbs)

Total: 450kg (992.1lbs)

Wednesday, March 2, 2011

Seven rounds for time of:

185lb front squat, 3 reps

7 L pull-ups

Completed in 8:27

Sunday, February 27, 2011

Split Jerk 1-1-1-1-1

185-205-215(PR)-220(press out)-220(fail)

Saturday, February 26, 2011

"Randy"

For time:

75, 75lb power snatches

Completed in 7:07

Wednesday, February 23, 2011

Tabata Bottom-to-bottom squat

20-22-20-18-18-15-15-15

Run 1 mile, completed in 7:55

Sunday, February 20, 2011

Back Squat 3-3-3-3-3

295-300-305-310-315

Wednesday, February 16, 2011

AMRAP in 20 mins of:

5 chest-to-bar pull-ups

10 ring dips

15 95lb OHS

Completed two rounds (lat strained and couldn't keep weight overhead)

Sunday, February 13, 2011

Three rounds of

10 weighted pull-ups (35lbs)

30 back extensions

Completed in 4:12

Saturday, February 12, 2011

Shoulder Press 1-1-1-1-1

115-125-135-145-150

Push Press 3-3-3-3-3

135-145-155-165-175

Push Jerk 5-5-5-5-5

135

Friday, February 11, 2011

Three rounds of:

10 Deadlifts

30 GHD sit-ups

Completed in 4:30

Sunday, February 6, 2011

"Lynne"

5 rounds max reps of:

bodyweight bench press

pull-ups

1: 20/35

2: 15/30

3: 11/25

4: 10/20

5: 8/20

Saturday, February 5, 2011

Three rounds for time of:

Run 400m

15 pull-ups

50 squats

15 pull-ups

Completed in 9:58

Sunday, January 30, 2011

21-18-15-12-9 rep rounds of:

115lb power snatch

wall ball shots, 20lb ball

KTEs

Completed in 24:19

Saturday, January 29, 2011

Clean 1 rep

185-205-225(fail)

Bench 1 rep

185-205-235(PR)

OHS 1 rep

135-155-160(missed depth)

Sunday, January 23, 2011

"Helen"

Three rounds for time of:

Run 400m

21, 1 pood KB swings

12 pull-ups

Completed in 7:00

Friday, January 28, 2011

Five rounds for time of:

Row 500m

7, 135lb thrusters

Completed in 21:29

Wednesday, January 26, 2011

Each round for time of:

Run 1 mile (6:01)

Run .75 miles (4:30)

Run .50 miles (2:58)

Run .25 miles (1:30)

Total 14:19

Friday, January 21, 2011

"Jackie"

1,000m row

45lb thruster, 50 reps

30 pull-ups

Completed in 7:37

Wednesday, January 19, 2011

"Diane"

21-15-9 of:

225lb deadlift

HSPUs

Completed in 3:23

Saturday, January 15, 2011

CFNC Grand Opening

WOD 1:

As a team row 2500m

each member has to do 50 burpees

WOD 2:

7 min AMRAP

As many bodyweight squats as possible

WOD 3:

Team medley

10 MUs

15 HSPUs

100 Pull-ups

50 power cleans (135/95)

200 Box Jumps

200 lunges

Wednesday, January 12, 2011

Push Press 3-3-3-3-3-3-3

115-125-135-145-155-160-170-175

Saturday, January 8, 2011

7 rounds for time of:

5 HSPUs

10 DLs at 185lbs

10 chest to bar pull-ups

20 DUs (60 singles)

completed in 16:38

Wednesday, January 5, 2011

Hang Power Clean

3-3-3-3-3-3-3

135-145-155-165-170-175-175

Saturday, January 2, 2011

AMRAP in 20 minutes of:

30 sec handstand hold

30 sec squat hold

30 sec l-sit hold

30 sec chin over bar hold

4 rounds plus 28 sec chin over bar hold

Thursday, December 30, 2010

Hang Power Snatch 1-1-1-1-1-1-1-1-1

95-105-115-120-125-130(fail)-130-135-140

Wednesday, December 29, 2010

AMRAP in 12 minutes of:

5 Deadlifts (275lbs)

Run 400m

5 rounds plus 5 DLs

Monday, December 27, 2010

"Nancy"

5 rounds of:

400m run

95lb OHS

Completed in 13:46

Sunday, December 19, 2010

8 minute AMRAP of:

4 HSPUs

8KB swings

12 GHD sit-ups

8 rounds plus 8 GHDs

Saturday, December 18, 2010

OHS 1-1-1-1-1

FS 1-1-1-1-1

OHS 115-135-145-150-155

FS 185-205-225-245-255 (PR)

Friday, December 17, 2010

"Barbara"

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Exactly 3 minute rest between rounds

1) 2:10

2) 2:40

3) 3:14

4) 3:16

5) 3:23

Sunday, December 12, 2010

20 min AMRAP of:

10, 45lb bar thrusters

10 GHD sit-ups

10 Back extensions

Saturday, December 11, 2010

AMRAP in 20 minutes of:

45lb squat snatch

10 ring dips

10 KTE

7 rounds

Wednesday, December 8, 2010

Deadlift

2-2-2-2-2-2-2-2 with 60 second rest in between

335-345-350-350-350-335-335-335

Saturday, November 27, 2010

Ten rounds for time of:

1 C&J (155lbs)

5 pull-ups

10 push-ups

15 squats

Wednesday, November 24, 2010

CFNC WOD

Max Height Box Jump: 42"

5-5-5-5-5 Deadlift

285-305-315-325-335(PR)