Rest Day

Traveling From El Paso, TX to LA

SWFT Competition

El Paso, TX
Feb. 26-27, 2011.

I finished 10th overall in the Men's FireBreather division. I did well overall. I am disapointed with my finish in the first workout. I know I could have been placed higher had I trained better for the event. I learned about many weaknesses I must address. Great trip. Vids and pics coming soon.

Day 1

W.O.D. #1

Perform the following for time:

Run 1 Mile

50m sled drag forward

50m sled drag backward

50m sled drag forward

50m sled drag backward

1000m row

Time: 12:02

W.O.D. #2-3

In 5 min find your 1 rep max on the Snatch

Snatch Event: 195# PR

Then, rest 5 min

Perform for time:

135#/95# Squat Snatch x 5

5 rounds of cindy

Squat snatch x 5

50 double unders

Squat snatch x 5

30 pistols (15 each leg alternating)

Time: 7:48

Day 2

W.O.D. #4

AMRAP in 10 min of:

5 Pull ups

5 ring dips

15 sit ups

*All performed with a 20lb vest (women no vest)

8 Rounds + 19 reps completed

W.O.D. #5 (Finals)

AMRAP in 6 min of:

155#/115# hang power cleans x 6

Burpees x 3

9 Rounds + 1 rep completed

-2 min rest-

Tabata mash up:

155#/115# Deadlifts

box jumps

Score of 27

-4 min rest-

3 RFT

155#/115# squat cleans x 10

Handstand push ups x 5

Time: 7:33

Rest Day

Traveling to El Paso, TX
Southwest Fitness ThrowDown.

Rest Day

Strength / Work Capacity

Work up to a heavy Snatch
Worked up to: 175#

Then: Team Workout
2 athletes, 1 working at a time.
30 Muscle Ups
50 Pistols
80 KB Swings @ 53#
100 Burpees
200 Double Unders
50 HSPU
200m OH Walking Lunge

Strength / Work Capacity

7x1 Snatch Balance + OHS

Worked to: 205#

Then:
AMRAP 4:00
3 Muscle Ups
5 Ground to Shoulder @ 185#

Rounds: 3 +3 MU

Rest Day

Rest Day

Endurance

2,517 Burpees in 8 hours... fail

Rest Day

Weird to think this was only a month ago...

Work Capacity

5 Rounds for time of:

4 Ring HSPU

7 Deadlifts 225#

10 Pistols (alternating)

Time: 9:18

Work Capacity

12-9-6-3 Rep rounds for time of:
Chest to Bar Pull Up
Front Squat @ 135#
HSPU

4:47

Then:
AMRAP 12:00
10 Push Jerks @ 115#
20 Box Jumps @ 24"
30 Double Unders

Rounds: 7 + 5

Strength / Work Capacity

Box Squat 5-5-5-5-5
Weighted Chin Up 5-5-5-5-5

Worked to: 260# on Box Squat / Worked to: 60# weighted chin up

10-1 Ladder Unbroken Hang Squat Cleans @ 135#

Rest 5:00

10-1 Ladder Unbroken Pull Ups w/30# Vest

Rest Day

Stamina

5 Rounds for time of:
15 Deadlifts @ 225#
25 Burpee Wall Balls @ 20#
50 Double Unders

Time: 27:39

Rest Day

Work Capacity

3 sets:
12 thrusters – 115#
Row 90 sec @ +20 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 Power Snatch -115#
Row 60 sec @ +15 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 c-b pullups
Row 30 sec @ + 10 sec of your best 500 m sprint
rest 2 min

Strength / Work Capacity / Stamina

4 Rounds for time of:

155# Power Clean x 10

50 Double Unders

400m Run

Time: 15:21

Shoulder Press 5-5-5-20

Rest :30

Deadlift 5-5-5-20

Worked to 135# on Shoulder press (failed rep 5 last set)

Set of 20 failed @ 95# on rep 12

Worked to 380# on the Deadlift

Set of 20 failed rep 16

Then:

Team Workout

100 Reps at each station total

Finish each station before moving on

Ring Dip

Box Jump @ 30"

Planche Push Up

KB Swing @ 70#

12:59

Strength / Work Capacity

Overhead Squat 7x10

Chase w/ 10 Strict Pull Ups

Worked to 155#, failed rep 10 @ 160#

5 Rounds of:

10 GHD Sit Ups

20 Push Ups

Then:

3 RFT

10 Hang Squat Snatches @ 95#

10 Burpees

10 C2B Pull Ups

Time: 8:19

Rest Day

Benchmark "Whitten"

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Time: 39:07

Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20" box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24" box, 16lb ball), Graham Holmberg 35:42 (500m run).
Post time to comments.

Enlarge image

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Work Capacity

AMRAP 6:00
6 Hang Power Cleans @ 155#
3 HSPU

Score: 6+3

Strength / Work Capacity

Front Squat 5-5-3-3-3

Worked to: 265 x 3

Then:
1 Min @ Each station
3 Rounds:
Squat Snatch @ 115#
Box Jump @ 24"
Push Up

Strength / Benchmark "Grace"

Work up to 1RM Clean and Jerk
Worked up to: 250# PR

WOD:
"Grace"
30 Clean and Jerks @ 135# for time

Time: 2:35 PR

Work Capacity

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

Time: 11:40