Rest Day/Go to Lowe's and Hang up my Baracades

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Pistol/Rifle
Standards(10 Drills)
10 x 1shot x 1TGT
10 x 5/1shot x 1 TGT
10 x 2shots x 2 TGT
5 Malfuctions
5 Reloads

Work on getting of the X
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Warmup:
Foam Roll/Stretch

3 x 2 minutes Rds Bas

Skill Work: Squat Clean

3-3-3-3
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WOD:

5 burpees
10 hang power cleans (95#/65#)
15 sit ups
5 rounds

Courtesy of Pinup Crossfit
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Pistol/Rifle
Standards(10 Drills)
10 x 1shot x 1TGT
10 x 5/1shot x 1 TGT
10 x 2shots x 2 TGT
5 Malfuctions
5 Reloads

Work on getting of the X

Monday 1/17/2011

Worked through Jeanna's course she's putting together with Vik. It was tough, needed some tweeks at the end but I think we found a winner. I will post after the class on saturday.

"Cindy Uses Barricade":

5 Pull Ups
10 Push Ups
15 Squats
5/1 drill at numbered baracade station (18 in total)

Modified Cindy and incorporated my baracade drill.

Thursday 01/13/2011

REST DAY: Went to the indoor range with Jeanna:

Focused only on accuracy with the pistol. I used the dummy round drill to work out her shot anticpation. Like I told her its not going to go away overnight but it does get smaller and smaller each time you shoot live. I only shot five rds cold but I put them into an area the size of a quarter at 7~10yrds so I was happy. Overall I think Jeanna was happy with her performance. I have a feeling a large training obstacle was hurdled and her progress is going to be incredible.

Warm up:
Foam Roll - 5 minutes

Active stretching (jumping jacks/high knees/butt kicks/lunges/squats/shoulder circles, etc)

500 M Row

WOD:
50 double unders
50 Defensive front kicks (alternating legs - on heavy bag)
50 Swings
50 Hooks (alternating arms - on heavy bag)
50 pushups
50 St punches (alternating arms - on heavy bag)
50 knees to elbows
50 ground and pound (st punches/elbows/head slams/hammer fists - on big pad on the ground)
50 push press - 25# DBs
50 tactical get ups (alternating sides from the ground)


Dry-Fire Work:
Pistol and Rifle Standards

Came home early from work and just decided to do the Crossfit ABW monday wod. I figured Ben and Shane are such pansies I would show them how a real man works out.

Part 1
Front squat
2x5 50%
2x4 60%
3x3 70%
2x2 80%
4x1 90% (of 1RM)

Part 2
3 rounds
20 box jumps (24,18)
10 power cleans (135,95)

Courtesy of Crossfit ABQ