07/19 TREY BUENO

[SPARTAN-367]

Warm Up: Sand Bag get-ups (15 minutes)

Strength: Work to 3RM Thruster

Stamina: 5 rounds: 3 x Thruster @ 90% 3RM, 10 x clapping push-ups, Hip Mobility Drill

Work Capacity: "Trey Bueno:" for time, with 20# vest:
1 mile run
5 rounds, 1 minute max effort for each set, 1 minute rest: Snatch (95#), KB Swing (55#), Wall Ball (20#), Burpee.
1 mile run

Durability: 3 rounds of 100 sit-ups no rest. Stretch.

--------------------
WU: 15s Samson Stretch + Rom Drills
STR 160# (PR by 10#)
STA: rx'ed with 145#
WC: Did the hangman WC @ AMRAP 15 min (10 rounds + 11 reps)
I'm going to shorten my workouts to hit around 15 to 20 minutes because of my goal and time restrictions.

DUR: Rx'ed

Will do this WC tomorrow without the runs. Go get it guys!

[guarem1]

Warm Up: Sand Bag get-ups .......used 45# plate
Strength: Work to 3RM Thruster... @ 185#
Stamina: 5 rounds: rx'ed @ 175#
Work Capacity: "Trey Bueno:" for time, no vest so up'ed the wight with 95#snatch, 65#KB, and 25#wall ball
total time 42:25 rd 1.....10,15,12,13; rd 2.....7,18,19,12; rd 3.....10,18,13,11; rd 4.....10,12,14,10; rd 5....8,10,17,9 ......the runs we slow about 8 min average
Durability: will do tonight

This WC had me sucking wind AWESOME!

[vertigo]

Warm Up: Turkish Get-ups

Strength: 185#

Stamina: 155# Thrusters, rx'd

WorK Capacity: "Trey Bueno" w/ 20# vest:

1 mile run: 7:25

Had to use some subs here: DB Snatch(35#, switched arms every 5 reps), DB Swing(55#), DB Push press(2x40#), Burpees
338 total reps

1 mile run: 7:35

Durability: rx'd, did 3x100 with 4:30 rest between sets

Notes: Really need to buy an MiR vest; this POS I'm using isn't cutting it any longer

[Myth]

Warm Up: 30 Sand Bag get-ups @ 75#-did not time (DNT)

Strength: Worked to 1RM Thruster. I hit 225, then failed at 235 (PR is 230). Next time though!

Stamina: rx'd- Thrusters @ 85% 1RM (190)

Work Capacity: -wore 20# vest (plus 12lb "water vest") for all except snatch and swings (impractical):

mile 1 in 6:53

Power Snatch: 15/15/15/13/12=70
KB Swings: 25/25/28/22/25=125
Wall Ball: 25/25/25/25/25=125
Burpees: 12/14/13/12/13=64
Total reps=384

mile 2 in 6:53

I had to put the vest on after each set of swings, then take it off before the next round, which took about 30 sec (stopped timer during this transition). I bought myself a pair of Vibrams. They feel great for most things, but running on them for the first time (with a vest) really hurt my feet, so i was able to give 100% on the runs. The balls of my feet were killing me, and I was bleeding on the top of my right foot. I'm sure my water vest didn't help either, LOL. This WOD was shoulder-centric for sure.

Durability: 3 rounds of 100 sit-ups (anchored). Could not do unbroken sets.

[Myth]

I'm going to shorten my workouts to hit around 15 to 20 minutes because of my goal and time restrictions.

what's your goal bro?

[TreyFischer]

WU: as Rx'd - 75 lbs. sand bag
STR: 165 lbs. 3 RM - that was close to my 1 RM last time!
STA: used 145 , everything else as Rx'd
WC: 1st mile : 6 : 36,2nd mile: 6: 40( I wanted to slow down but i forced myself not to)( both in Boots)
Clean and Jerks - averaged about 11 - 12
KB swings : averaged about 19
Wall balls - averaged 13 - 14 ( homemade 30 lbs. ball)
Burpees - averaged 11
( I immediately Transferred from the run to the workout, and on the second run i skipped the one minute rest and went right to the run)
DU: unbroken 300 situps, took about 8 min
Then.................
1 hour later drove to and did a WOD at Trident Fitness ( SEALfit affiliate)

Notes: I hope everyone enjoyed the workout, I know i did!

also yesterday did a US crossfit WOD ( 21-15 - 9) Thrusters (95), Burpees immediately following did a 5 mile run in boots

[sciguy]

WU: Subbed BB Complex (75-95#)
STR: 195# 1RM (failed at 205#)
STA: Used 165#
WC: 300 reps even w/ 20# rucksack. I planned to do a combined 2 mile run after this, but it was monsooning outside. I"ll do the run tomorrow.
DUR: Rx'd. not unbroken.

Nice workout Trey. I hated/enjoyed it at the same time.

[SPARTAN-367]

I'm going to shorten my workouts to hit around 15 to 20 minutes because of my goal and time restrictions.

what's your goal bro?

Strength(Is working and stamina also getting PRs) and to be explosive.

I find the long duration is making my muscle adapt to low twitch fibers.

Myth I need help with nutrition also can you give me a hand? I eat Paleo right now but I think I can do better.

[bochmaster]

WU: ROM drills, no sandbag drills
STA: Had little time. Did 3x5 deadlift at 210,245 and 280#. 3x5 Press at 80, 95 and 110#
WC: Short on time before work today. No mile and no vest. Only hit 4 rounds but hit it hard.
Snatch: 8,9,9,10
KB swing: 30,30,30,30
Wall Ball: 27,28,30,30
Burpee: 15,16,16,18

After work did a short metcon with my bro: 10 to 1 of Power clean & Jerk (125#), GHD situps. Time: 11:53

[Myth]

I'm going to shorten my workouts to hit around 15 to 20 minutes because of my goal and time restrictions.

what's your goal bro?

Strength(Is working and stamina also getting PRs) and to be explosive.

I find the long duration is making my muscle adapt to low twitch fibers.

Myth I need help with nutrition also can you give me a hand? I eat Paleo right now but I think I can do better.

of course bro, just PM me with details of your diet