1. eggs, potatos, coffee (sugar + half/half)
2. 3 eggs, bacon, strawberries, blueberries, coffee (sugar/half&half), spinach w/ butter

Friday 120525 10am

Conditioning

“The Big Chief”
Max rounds in 3 minutes of:
3 Power cleans 205#
6 Push-ups
9 Squats
1 Minute rest
Repeat the cycle 5x

Result:
Per round 4, 4, 4, 4, 3

Thursday 120524 7pm

Strength

Work up to 1RM on squat.

Conditioning

15 x 30 sec work : 30 sec rest of double unders

Result:
Strength: worked up to 375#
Conditioning: 540

Food (today):
1. 2 eggs + 5 egg whites, bacon, salsa, coffee
2. post-wod: coffee, whey
3. hamburger, sweet potato, mixed veggies
4. sausage, peppers, onions, nectarine, pistachios, Sierra Mist
5. At Caroline’s: burger, lettuce, tomato, onion, slaw, french fries, Sprite

Strength

Max effort bench press

Conditioning

3 rounds
10 db push press @ 45#
20 alternating lunges (10 each leg) @ 45#
30 situps w/ abmat

Olympic – Outlaw 120521

1) 5X2 Snatch @ 115# – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – @ 115#, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – @ 115#, rest 60 sec.

ResultsStrength: Last set @ 295#. Next bench max effort will be 315#.
Conditioning: 7:22. Stopped on lunges a lot. Before lactic buildup.
Olympic:

Food
1. Coffee w heavy cream, bagel w/ butter, scrambled eggs
2. whey + coffee, grapes, bagel w/ butter
3. 1&1/2 hamburger patty, broccoli, brussel sprouts

Conditioning

10 rounds
40 yard sprints with 20 yard fly-in
20 double unders
rest as needed

Rest 10 minutes.

Strength

1) EMOM for 12 minutes, 2 tire flips @ 750#

Rest 3 hours.

Olympic

1) 7X1 3 Position Snatch (low to high), light, weight, rest 60 seconds

Result

Food

1. coffee w/ heavy cream, bagel w/ butter, bacon, western omelette w/ potatos
2. apple jacks w/ milk
3. 2 hotdogs w/ bun, 2 hamburgers w/o bun, juice

Strength

1a) 3 x 10 weighted back extensions, rest 30 sec
1b) 3 x 10 weighted sit ups, rest 30 sec,

2) 10 minutes to work up to a heavy one arm db snatch.

Move immediately to.

Conditioning

1) EMOM for 5 minutes, 6 db snatches (3 each side) @ 85#
2) EMOM for 5 minutes, 6 box jumps, ’11 Games Standard @ 30″
3) EMOM for 5 minutes, 12 strict pullups
4) EMOM for 5 minutes, 24 double unders

Rest AT LEAST 60 minutes.

Olympic

1) 20 x 1 power clean HIGH hang, every 1/2 minute for 10 minutes, light weight

Results
strength: worked up to 100#. Back ext and situps unweighted.
Conditioning: Failed last few sets on pullups. Only 10 reps per round. Didn’t keep strict form.

Food

1. 3 egg omelette w/ veggie mix, mixed fruit, 2 sausage links, coffee with heavy cream
2. diced chicken, pistachios, broccoli cauliflower, water
3. whey, powerade, banana
4. chicken thigh, broccoli and cauliflower, water

Bob Kalsu. Buffalo Bill. Vietnam vet.

Strength

1) Take 10 minutes to work up to a heavy single front squat. No more than 5 total attempts. This is NOT a 1RM.

Rest 5 minutes

Olympic & Skill Circuit

1) 4 x 1 where 1 rep = 1 power clean (hang on to bar) + 1 front squat (drop bar to hang) + 1 hang squat clean (drop bar to floor) + 1 FULL squat clean (drop bar to floor) @ 70% of 1RM clean, rest 60 seconds.

2) 3 x 1 round where 1 round = 5 strict toes to bar + 5 full squat to box jump, full extension, step down @ 30/24″ + 5 kipping hspu, rest 60 sec

Rest AT LEAST 5 minutes.

Conditioning
“Kalsu Interuppted”

4 x 3 minute work/1 minute rest of:

Complete 5 burpees to 6″ target at the top of each minute. Then for the remainder of the minute perform max rep thrusters at 135/90#. Continue for 3 minutes. Rest 1 minute. Repeat for 4 total rounds of work. Do NOT exceed 80 total thrusters.

Complete as fast as possible. Do not pace. If 80 thursters are reached before the alloted time, stop. If scaling, choose a weight between 50-60% of 1RM thruster but not greater than 135/90#. Make every attempt to rest less than 10 seconds between reps. Avoid dropping the bar. Make every attempt to rest in the rack.

Weightlifting

1) 7X1 3 Position Snatch (low to high), light/moderate – rest 60 sec.

Strength

2a) 3 X 15 Overhead Press @ 115# – rest 60 sec.
2b) 3 X 8 Good Mornings – heavy, rest 60 sec.

Conditioning

3) 3 x 500m, rest 1:00, hold splits within 3 – 5 seconds

Food

1. buttered sesame bagel, 4 eggs, tomato/onion/pepper, coffee w/ heavy cream
2. western 3 egg omelette, potatos, green iced tea
3. apple jacks w/ milk
4. mixed fruit and nuts, green iced tea
5. whey, beta-alanine, banana (post-row)
6. chicken breast/thigh, mixed vegatbles, potatos w/ neckbone

Result

Row: 2:04, 1:53, 1:54

I for one am still optimistic HQ will add an additional masters category of 40-44 years old. So I intend on training as if this will be the case. I’m excited because my gym may be moving to a competitve CrossFit programming model. I think we all see the writing on the wall. Training for competition and training for fitness are different. Can’t wait to see how the year unfolds.

600 lb deadlift
475 lb squat
260 lb snatch
340 lb clean and jerk

I have about 12 months to accomplish this.

If you could only perform five exercise movements for the rest of your life, which five would you do? This was the question we recently posed to twelve of the most widely respected fitness experts and strength and conditioning coaches – assuming their clients’ goals were general health, fitness and longevity (and not a specialized sport). The answers we got back were intelligent, well reasoned, and sometimes surprising. (And yes, some responses pushed the limits of just choosing five movements – but we let those slide.)

This was my answer:

1. Stretching

2. Moving objects

3. Jumping

4. Running (especially sprinting)

5. Twisting, falling and rolling