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Old 08-03-2011, 06:43 PM   #41
Shane Atkinson
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Re: Getting Stronger, Running Faster

Weds Aug 3

Mobility Warm Up:
Leg swings x 15 each
Lateral Leg Swings x 15 each
Walking Knee Pull ins x 10 each
PVC Pull through x 15
Toe Grab Squat to Stand x 10
Elbow to Knee Push Out x 10
Supine Leg Flossing x 10
Prone Leg Flossing x 10

Warm up #16:
2 rounds of:
Handstand pushups x 6
Knees to elbows x 12
Box jumps x 18

Strength WOD:
Total this:
Weighted pullup
Bench press
Clean
The goal is to find your 1 rep max for each movement and add them up for your total.

Total was 495:
Pullup: 45lbs
Bench: 245lbs
Clean: 205lbs
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Old 09-27-2011, 11:04 PM   #42
Shane Atkinson
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Re: Getting Stronger, Running Faster

Warmup:
Mobility W/U
50 Kettlebell Figure 8's @ 25#

Strength: Rest Day

CFE Strength & Conditioning WOD: (With minor subs based on equipment on hand or skill level)

3 rounds for time of:
25 SDLHP
10 Push Press, 115
15 Unsupported Sit ups

7:52

Good welcome back session! Should be faster, but not mad.
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Old 09-28-2011, 11:31 AM   #43
Shane Atkinson
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Re: Getting Stronger, Running Faster

Warmup:
Mobility W/U
25 Kettlebell Figure 8's @ 1pood

Strength: ME: Sumo Deadlift 135/5, 225/3, 275/2, 315/1, 365/1


CFE Strength & Conditioning WOD: (With minor subs based on equipment on hand or skill level)

5 rounds for time of:
5 Sumo Deadlifts, 275/185 pounds (Scaled to 205)
12 Unbroken* KB Swings, 2/1.5 pood (Used 50# KB)

*7 burpee penalty on the spot for setting KB down prior to completing reps
10:00 time cap. Scale as needed in order to ensure time is under 10:00.

SummaryNF! 5:15 for 3 Rnds and 4 SDL. Lower back began tweaking and called it quits as compared to risking it.
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Old 10-01-2011, 12:57 AM   #44
Shane Atkinson
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Re: Getting Stronger, Running Faster

Fri 30 Sep

Warmup
Mobility Warmup
2x Rnds
-Sotts Press x10
-Squat Tuck Jumps x15

Strength
ME Push Jerk: 95, 115, 125, 135, 145

Note: Still very uncomfortable with this move at heavy weights. Will continue to practice form as Skill work.

CFE Strength & Conditioning WOD

30 Clean and Jerks for time. Subbed for: 100 Kettlebell Swings (1pood) for time. 5:04

Note: Not comfortable enough with this movement to even think about going for time. Replaced with the KBS.
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Old 10-01-2011, 11:00 AM   #45
Shane Atkinson
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Re: Getting Stronger, Running Faster

Weds Aug 3

Mobility Warm Up:
Leg swings x 15 each
Lateral Leg Swings x 15 each
Walking Knee Pull ins x 10 each
PVC Pull through x 15
Toe Grab Squat to Stand x 10
Elbow to Knee Push Out x 10
Supine Leg Flossing x 10
Prone Leg Flossing x 10

Warm up:
45# OHS x10
Back Extension x10
Gravitron Pull Up 100# resistance x10
Dips x10

Strength WOD:
Rest

CFE Strength & Conditioning WOD:
As many rounds as possible in 7:00 of:
7 DB Thrusters, 40/20 pounds (ea. hand) (Lowered to 30 at Rnd 3)
7 Ring Push ups

5 Rnds Total
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Old 02-02-2012, 12:02 AM   #46
Shane Atkinson
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Re: Getting Stronger, Running Faster

Weds Feb 1

Mobility Warm Up:
Leg swings x 15 each
Lateral Leg Swings x 15 each
Walking Knee Pull ins x 10 each
PVC Pull through x 15
Toe Grab Squat to Stand x 10
Elbow to Knee Push Out x 10
Supine Leg Flossing x 10
Prone Leg Flossing x 10

Me:
Pack

20 Handstand push-up progressions
25 Assisted Pull-ups
30 Kettlebell swings, 1 pood
35 Sit-ups
40 Burpees

Time: 10:22

Wife:
Puppies

15 Handstand push-up progressions
20 Beginner or assisted pull-ups
25 Kettlebell swings, 1 pood
30 Sit-ups
15 Squat Thrusts

Time: 9:07


Currently introducing the wife to CF. Mon and Fri are strength / form days. Weds is a CF workout. Will keep this routine for a few more weeks before a 2 on 1 off type CF schedule is implemented with strength before each WOD. Feels great to have her along.

I still can not kip. Found a Kipping progression I plan to implement soon.
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Old 03-15-2012, 09:16 AM   #47
Shane Atkinson
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Re: Getting Stronger, Running Faster

WEDS MAR 1

Mobility Warm Up:
Leg swings x 15 each
Lateral Leg Swings x 15 each
Walking Knee Pull ins x 10 each
PVC Pull through x 15
Toe Grab Squat to Stand x 10
Elbow to Knee Push Out x 10
Supine Leg Flossing x 10
Prone Leg Flossing x 10

Warm Up
3 Rnds of:
Samson Stretch
Air Squats x10
Situps x10
Pushups x10

WOD
"Jerry"

For time:
Run 1 mile
Row 2k (Subbed 200 SDLHP)
Run 1 mile

Time: 28:46
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Last edited by Shane Atkinson : 03-15-2012 at 09:19 AM.
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