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Arbel says...

Nov 27, 2009

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Black Friday

CFSB WOD - 11.27.09

50 Double Unders (x4 Singles)

100 Squats

90 Sit-ups

80 Push-ups

70 Pull-ups

60 Ball Slams

50 Box Jumps

40 Kettlebell Swings

30 Burpees

20 Power Cleans

10 Thrusters

50 Double Unders

Time: 44:54 - 20# Ball, 20" Box, 1.5 Pd KB, 95# Power Cleans, 95# Thrusters, Singles subbed for DUs

That was hard! I'm super slow and not liking it one bit that I'm last or close to it every time.

Click here to download:

Black_Friday.zip (1539 KB)

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Arbel says...

Nov 18, 2009

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115?

CFSB WOD – 11.18.09

Overhead Squat 4-4-4-4-4

AMRAP (as many reps as possible)

1 min Kettlebell Swings

1 min Burpees

1 min pull-ups

1 min dumbbel cleans or bar cleans

45 Sec Kettlebell Swings

45 Sec Burpees

45 Sec pull-ups

45 Sec dumbbel cleans or bar cleans

30 Sec Kettlebell Swings

30 Sec Burpees

30 Sec pull-ups

30 Sec dumbbel cleans or bar cleans

15 Sec Kettlebell Swings

15 Sec Burpees

15 Sec pull-ups

15 Sec dumbbel cleans or bar cleans

Coaches: The clock does not stop between rounds. Count cumulative reps and encourage athletes to take as little rest as possible.

OHS: 135# x 5 / 135# x 4,F / 145# x 5 / 155# x 5 (thought it was 5-5-5-5)

WOD/met-con: 115 reps in 10 min. of work (estimated 119, but deducted a few for poor counting - I was counting each exercise and added at the end).

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Arbel says...

Nov 16, 2009

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Fran Hurts, Surfing is Fun, Basketball is Over

The day started nice and early with a CFSB workout. A workout that kicked my ass...

CFSB WOD – 11.16.09

Turkish Get-ups 5-5-5 (each arm)

“Fran”

21-15-9 (65#/95#)

Thrusters

Pull-Ups

TGU (6a class did 3-3-3-3-3): 1 pd x 3 / 1.5 pd x 3 / 1.5 pd x 3 / 1.5 pd x 3 / 1.5 pd x 3

Fran: 9:00

I shaved almost a full minute from my Narf time (see South Bay Thriller). I know Narf is harder, but I think doing the Rx'ed 95# barbell with Fran makes a pretty big difference from the 25# dumbbells. And I was much more destroyed after Fran. I don't think I have hurt quite that much since doing that first Tabada with Forrest.

After I was semi-recovered, I was off to have a surf session at El Porto:

I had my last league basketball game for a little while. We finished 5-5 on the season which is, sadly, not good enough to make the playoffs. We only had 5 players most of the game (our 6th got hurt pretty early) so I played a lot! It was probably my best showing to date. I'm hoping to carry it over to next season.

Estimated boxscore:

MIN / FGM-A / FTM-A / REB / AST / STL / BLK / TO / PF / PTS

33 / 2-3 / 0-0 / 4 / 1 / 0 / 0 / 0 / 0 / 4

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Arbel says...

Nov 12, 2009

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Hero - Josh

CFSB WOD – 11.12.09

Split Squat 3×10 (each leg) with heavy DBs/KBs in the suitcase carry position: 40# x 10 / 50# x 10 / 50# x 10

“Josh” as RxD

21 95/65 lbs OHS

42 Pull-Ups

15 OHS

30 Pull-Ups

9 OHS

18 Pull-Ups

Time: 22:29

Did a Hero workout today - Josh. I kinda suck at pull-ups and it was a whole mess of pull-ups. Slaughter helped my hand situation a shit ton with some tape and a not so complicated, but not instinctual method of wrapping it. The Overhead Squats weren't that bad. I suggested doing a pseudo reverse version with 42, 30, 18, OHS (at 95# of course) and 21, 15, 9 pull-ups. I would call it Ojhs (pronounced ose, since jh would basically be silent). Pretty sure I could post a better time doing Ojhs - maybe.

Pic below is some bad ass doing a good OHS. I can only imagine I looked at least this solid throughout.

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Arbel says...

Nov 04, 2009

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Helen, Sharks + Volleyball

CFSB WOD - 11.4.09
Back Squat 5×3: 225# x 3 / 225# x 3 / 245# x 3 / 265# x 1,F / 255# x 3 / 260# x 2,F

“Helen”
3 rounds for time:
400m run
21 KB Swings (1.5 pood)
12 Pullups

My Helen Time: 16:06

After that, straight to a surf session - see 'Shark Week'.

And finally, some volleyball at 25th Street. I played awful, but I refuse to believe it was because I was tired. I did twist my ankle pretty good while spiking in warm-ups. Excuses are awesome.
Game 1: Mesko/Allen def. Stalder/Arbel 28-19
Game 2: Stalder/Allen def. Mesko/Arbel 15-13
Game 3: Madden/Cleary def. Mesko/Arbel 28-26
Game 4: Anderson/? def. Mesko/Arbel 28-25
Game 5: Mesko/Arbel def. Madden/Cleary 28-19 (finally, a win)

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Arbel says...

Nov 03, 2009

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Weak Shoulders

Played some basketball with Glenn at Playa Vista. I was up the whole game and had game point at 20-11, but I let him back in it and he ended up winning 23-21. Sometimes I think I'm a head case.

CFSB WOD – 11.3.09

Shoulder Press 3-3-2-2-1-1: 95# x 3 / 115# x 3 / 115# x 2 / 115# x 1 / 115# x 1 / 125# x F

7 Rounds

3 Thrusters

6 L-Sit or Strict Pull-Ups

9 Push-Ups

Build up to your shoulder press 1 rep max with about 90 seconds rest in between each set. For WOD, you want to go pretty heavy on the thrusters.

Even though I was one of the weakest with the shoulder press, I was doing a pretty heavy thruster at 135#. Pull-ups started as L-Sit, but quickly turned to strict (and occasionally reverse grip).

Time for 7 rounds: 14:22

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Arbel says...

Oct 30, 2009

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South Bay Thriller

CFSB WOD 10.30.09:

“South Bay Thriller”

4 Rounds for Time

25 Kettlebell Snatch

15 Burpee Box Jumps

50M Monster Walk

*Advanced – Shotgun a beer after the last monster walk

If you aren’t dressed up

Narf (Reverse Fran)

9-15-21

Chest to bar pull-ups

Dumbell Thrusters

I wasn't dressed up so I had to do Narf. Narf sucks. Increasing reps is not fun. And the dumbell thrusters were harder than we all thought.

We did regular pull ups and I used 25# dumbells for the thrusters. We also added the beer chug at the end. I'm no good at chugging beer in the first place, but being out of breath made it near impossible.

Time: 9:58 (11:40 after beer)

Updated status of rips below...