CFFBT

PC: 95,100,103
BS: 115,125,140
BP: 95,115,120
DL: 185,205,215

I did a lot of singles leading up to those numbers but don't have them in front of me.

Total=578

* I'd like to add my daughter Julia got her first kip today :)

10x100m row sprints .21-.25

3xPU 7,10,9

Forgot to add the strength portion

BS: x5,45,55,65,85,100,110

s many rounds as possible in 15 minutes:
5 Reps Locked Overhead (anyway possible) 185 lbs
10 Push Ups
15 GHD Back Extensions
Post times to comment

65# 5 rounds +5+4
*UGH I am so weak on push ups it pathetic I was doing singles...

Calories 1570, carbs 38g, Protein 107

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

Lowest numbers
10,3,10 =23

PC:x3 45,55,65,75,85,95,105(f)
PJx3: 45,55,65,75,85,95,100,105(1)

PU:5,7,9

*I'm really sore from yesterdays wo

BPx5 55,65,75,85,95
BSx5 65,75,85,95,105

CFFB WO 55# 219,214,210,204
Complete 4 rounds of:

Complete the cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

Rack Pullsx3 95,185,195,205,215(f)
Pu 5,5,7

* I opted out of the metcon today my body is feeling really drained. I'm going to try upping my calorie intake and see if that helps. I'm glad tomorrow is a rest day for CFFB!

1512 calories, 37g carbs, 104g protein

Decided to do the CFT to see exactly how weak I am.

BS: 115,125,135
SP: 75,80,85(F)
DL: 185,205,225

CFT=440

*62# off PR

1554 Calories, 36g carbs, 91g protein

1480 calories, 97g protein, 36g carbs

Complete 10 rounds for time:
3 Snatch Pulls @ 90% of 1 RM
5 Ring Dips
7 Knees to Elbows
*Rest 30 seconds between rounds

75# JRD and more like knee ups

PC: x5 55,65,75,85,95

Complete as many rounds as possible in 15 minutes:
21 Sledge Hammer Strikes Right Side
21 Sledge Hammer Strikes Left Side
7 Strict Pull Ups
Post rounds completed to comments.

5 +4 RS and kipped

BS:x5 45,55,65,75,85,100
SP: x5 45,50,55,65,70(4)

Made up the CFFB from the other day.
20 mins
1 DL
1 PU
3 DL
3 PU
5 DL
5 PU

125# and reg kips 8 rounds +1+3+3DL
Went up 10# from last time and got 2 more rounds.

*I'm starting to feel stronger :)

PS: x3 32,38,42,48,55,60,65,70

* I have to make up the metcon portion of the CFFB tomorrow.

1344 Calories, 36 Carbs, 83 Protein

Low on the protein and over on the carbs...

BS: 5x5 55,65,75,85,95
SP: 5x5 45,50,55,60,65(4), 70(2)

Complete 6 rounds:
3 Hang Power Cleans @ 80% of body weight
3 Twenty Yard Short Shuttle Runs
*Rest 45 seconds between rounds
Post loads to comments.

*Used 75# 100m row sprints no rest between.
6:22

1258 calories, 27g carbs, 98g protein

Three 1 minute rounds for time:
1. DB Thrusters 45 lbs (12,9,10)
2. Box Jumps 20" box (12,12,15)
3. Push Ups (15,15,12)
4. Double Unders (5,10,10)
5. Calorie Row (10,11,9)
*Rest 1 minute between rounds

Subs 17# DB, 16" BJ, Puk

Carb Day!

PC: 5x3 55,65,75,85,95
PU: 5,9,7

Complete 5 rounds for time of:
10 True Push Ups
10 Ring Dips
10 GHD Sit Ups

*very subbed normal pu, jrd and abmat

BS: 5x5 45,65,75,85,95
BP: 5x5 55,65,75,85,95

Sprint 200 meters 8xs
*Rest 3:1 (3:1 means however long it took you to sprint 200 meters times your rest by 3)

I set it up for 200m row with 3 min rest was keeping avg 205 pace.

1395 calories, 36g carbs, 95g protein

* I couldn't resist another cup of coffee which made me go over on the carbs.

CFFB Rest day

1480 calories, 28 carbs, 93 protein

Complete as many rounds as possible in 20 minutes:
1 rounds consists of:

1 Deadlift 80% of 5 RM
1 Weighted Chin Up 25 lbs
3 Deadlifts 80% of 5 RM
3 Weighted Chin Ups 25 lbs
5 Deadlifts 80% of 5 RM
5 Weighted Chin Ups 25 lbs

*used 115 and reg kips
6 rounds and some change forgot exact ammount

PS: 5x3 45,55,60,65,70(1)

Calories 1102, 32 carbs, 94 protein

BS: 45(5), 55(3), 65 (2) 3x5 75,80,85
SP: 45(5) 3x5 55,60,65(4)

Calories 1207, 37 Carbs, 81 Protein

CFFB
15-12-9
*subbed
OHS #45
Burpees

15:06 I know that is a HORRIBLE time, but I don't think I could have gone any faster. This is going to be a long road to get back to normal. Today was my first carb day on the AD I didn't go overboard just ate as I normally would have. I lost 3lb and 1/2" on my waist in the first 5 days. I have to say as much as I love carbs I just feel so much better on the low carb days.

I have to post this pic of Warrick Rick is in the background doing burpees :)

PC: 5x3 55,65,75,85 (somehow I thought I was done)
BP: 5x3 55,65,75,85,95

50 DU
didn't time it

1373 calories, 30g carbs, 108g protein