Dogfart

Monday Jun 25 2018


Great day to be a Monday! Next week on the 4th of July The Bi-Annual Beer Mile goes down. The glory of America lies deep within this Great Athletic Feat and we will celebrate our Independence as a nation with The Beer Mile. I don't want to brag but I am the current belt holder as the Grand Champion of the New Year's Eve Beer Mile and if anyone is interested in taking on one of the best I welcome your challenge:) Seriously though, it's a great day to celebrate with our CFGB family and friends. We will run the mile at high noon then pool party to follow and we will have coolers full of water and tasty mineral water. We will have second running of the mile upon the arrival of a few people (2-2:30ish) that will be working until one or two so if you miss the noon running you can join then. Let's have some fun training this week!
Yo, Monday!
1.) Dogfart☠️
7 minute AMRAP
25 Double Unders
10 Front Rack Lunge 115/85lb
2.) Strict Press 1-1-1-1-1-1, starting at approx 80% adding load each successful round working up to 1RM attempt
*3.) 10 down to 1😐
Push-ups
Strict Handstand Push-ups
note: Scale with Kipping Handstand Push-ups
*4.) 3 rounds😐
20 Single Arm Overhead Dumbbell 35/25lb Box Step-ups 24/20" (10L/10R)
10 Burpee Box Overs 30/24" 
*5.) 4 rounds🙂
10 Parallel Bar Dips
30 Second Muscle Up Lockout Hold
*6.) 15 minute AMRAP🙂
12 Reverse Hyper
12 Back Extension
12 Hip Extensions 
12 Kettlebell Swings 2/1.5
note: slow jog pace
9fdcf4eb7a82c98121d0f6e826df591b

Kelly Bruehl172d

Dogfart.....😂

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6+2 lunges
^90#sp, dips and mu hold
4 + 1 DU rx
Actually got all du’s!!!!! 65# so no pr push up and dips instead of hspu, db overhead and burpee complete 15#
3+14 DU, RX
122# SP, hspu/PUs
5+13DU. 75#
SP^92#. 2# PR
7 +15 First two rounds of double unders were bad. Good from there.
205 SP
😢 want to do this one & yesterday’s
Definitely getting my own Crossover Symmetry. Dogfart 😂
5 rds + 145#PP PR
Pushups and T2B on WOD (knee).
7 + 2 lunges
Failed 87# SP PR attempt. Saturday’s WOD (11:00); 5 rds 20’ hs walk & 20 GHDs; 5 rds 10 hollow rock, 10 v ups, 10 tuck ups, :15 hollow hold, 1:00 rest, 3x20 arch and hollow rocks
6 + 25 du. 75#
110# SP
115 SP. EC 3. Hawaii Ready 🌴☀️🌺
Somewhere on double unders in round 5
165# sp then failed 170.. feel like I’m 69 with all the pain in my back. 🦍
5 rounds; 100lb SP
No comment / 157 Strict Press 2lb pr
Longest Strict Press ever.
4 + 8 DU rx
SP ^85# (5# pr)
Press: 170(f)
5 + 10 dubs
140 on SP. failed twice @ 146.
5 + 1 lunge
135 SP
3.55 rounds, 50 SUs and 75# lunge. 113 on the strict press
Getting work done!
5 rounds + 10 SU, 65lb
100lb press(5lb pr)
3.5 rds....very scaled
201# SP
182lb strict press. 2lb PR!
Gg 3- 9:54. Gg 4- 5:22
Strict press 120 matched pr
5 + 20 singles 75#
92# (2# PR) // WOD mods: 20 singles - then doubles til failure - best 10 IAR
4 + 1 lunge Rx
At home again. Who signed my kids up for all these activities?!😩
SP ^87#, failed 92#. #4 done rx 7:34. #5 done rx, took about 15 minutes
7 rounds per Troys counting...I can’t think and WOD
SP 102#, GG #4 redo 6:55, push-ups/strict HSPU, parallel bar dips/MU lockout hold
7 + 5 DU
100# SP + some bench + shoulder mobility
8 rounds
175 SP
7 + 25
SP fail @ 175 then 165# doubles for last 3 rds/ pu’s and strict hspu’s
8 rounds + 25 DUs
Rope cable started to unravel mid-WOD. I need to replace it with a coated cable. / *4.) complete in 6:30 - First time doing step-ups with weight overhead. / *5.) complete in 11:00 with UB movements.
4 + 25 (95#); 120 SP (probably PR)
5+6 lunges RX
Did it. 97# SP no pee are today folks
GG workout 3 redo- 3:43/121 reps (40 sec improvement/16+ reps). Helmet - 8 fiddy. 8x3 DL 215#
5 + 5 Lunges (#55)**
**back rack from rig & 50 SU. DL (v. SP):#166/185/195/200/205/210×3}×6. knee therapy & midline stability & Yoga.
Vegas Freestyle Crossfit
5 rnds 4 touch n go snatch @65# every 45 second. 5 rnds 2 snatches every 45 seconds add weight. Worked up to 115. 20 min EMOM odd: 5 C2B, 5 bar over burpees, 10 power cleans @95#, even: rest
8 + 3 DU
SP up to 105#; HSPU/PU EC
135 SP
5? + 5 lunges, 35#, bike
Left Arm ^25# SP, Crossover Symmetry, row 1000m