Wednesday, February 16

warmup:
1000m row
“CrossFit Concentration” (card flipping)
60 single unders
1 minute hula
2x hopscotch
- did this about 6 times.

workout:
“Armen”
Complete as many rounds as possible in 20 minutes of:
5 DB squat cleans (45/25)
10 burpees
15 box jumps
*note: be prepared for the “unknown and unknowable” during this wod
5 1/3 rounds +5 burpees

notes:
- Did as RX’d
- *surprises: 200m run, 50 sit-ups, 50 squats
- I actually loved the run.  The sit-ups were fine.  The squats ... not so much.
- Highlight of the workout: MoTown Philly by Boys II Men

Sunday, February 13

Sam’s Beach Workout
Warmup:
3.1 mile bike ride to beach
beach jog
work on II bars, rings, pull ups (dead hang)

Workout:
With a partner ...
4x alternating flutter kicks, run to water/back
buddy carry around pole (about 30 yards)
4x alternating squat hold (hands OH), run to water/back
buddy carry around pole
4x alternating superman hold, run to water/back
buddy carry around pole
run to water w/partner

Notes:
- Can’t remember our exact time, but it was like 22:00
- Partnered with Sean Legrange, who really pushed me in the runs, etc.  It was also good pressure to not drop a friend on his head as I am notorious in doing on buddy carries (pancake out of the gate, normally)
- Running in the sand ... it’s a dirty bitch.  In a good way.

7:00-8:30 YOGA
Vinyassa (sp?) flow with Alex - the usual class.  I almost cried at the thought of more ab work, but made it through okay.  Sort of.

Saturday, February 12

warmup:
1200m jog
3x: 8 Roley Poley, 8 side to side squats, 5 dive bombers
4:00 couch stretch (2 up, 2 down)
5:00 squat hold

workout:
4 x 4:00 AMRAP w/95#**
5 push press
5 pull ups
5 burpees
5 front squats
results:
3 - 2.5 - 2.5 - 2.5 = 10.5
(**RX = 115#)

notes:
- damn.  This was a good one.  The elites/instructors in the previous class did the same, but with reps of 10.  I’m glad they gave us the 5’s.
- Really need overhead work.  Should incorporate thrusters into my daily life.
- AP taught me how I was doing burpees incorrectly.  Need to work on this.

Friday, February 11

warmup: 1200m jog on track
stretching

workout:
15 thrusters (95#) for time
(3 rds)
1:32 - 1:09 - 1:12
-rest-
50 burpees for time
4:53
-rest-
100 sit-ups for time
3:32

notes:
_ Woke up with a soreness in my right lat, so I didn’t go full-on in any of these movements.  Even still, nearly 5:00 for 50 burpees is grandma-worthy.

Wednesday, February 9

4.4 mile run w/50 squats at mile 2 (approx.)
Done in 38:17
-rest-
82 abmat situps in 2:55
+117 more sit-ups to make 200 total.

Tuesday, February 8

Warmup:
skip rope/4:00 row/stretch on my own
8:00 skip rope variation
10-8-6-4-2
Flag Push Ups
Pull Ups

Workout:
3 rounds, for time:
200m Farmer’s Walk (50% bw)
21 Knees to Elbows
15 Seated Shoulder Press (40#)
9 Renegade Rows (40#, 2 ct)
Results: 28:35 at RX+
RX (for me) = 87lbs (I weigh 174)
RX+ (done) = 88lbs w/kettlebells (44# each)

Notes:
- Done with kettlebells for more accurate breakdown of bw AND added challenge.  The only time I really noticed the added effort was the shoulder press.  Renegade Rows required a bit more balance, but nothing crazy.
- Loved this farmer’s walk.  Could feel my grip strengthening as the kettlebells did their best work with gravity.
- A good send-off WOD for Kim!

Sunday, February 6

SAM’S HELLA BEACH WORKOUT
Warmup:
3.1 mile bike ride
all in the sand:
warm-up jog
high knees
butt kicks
toy soldiers
backwards run/twist
alternating hip switches
broad jumps
suicides
five rounds of freeze tag.  Each freeze was 10 situps, 10 pushups ... final was 10 burpees.

Workout (still in sand):
2 rounds:
50 box jumps (to ledge - @16”)
scramble to strand (@20 yards)
run to garbage can (@35 yards)
broad jump burpees to next can (@30 yards)
run to strand (@35 yards)
scramble to ledge (@20 yards)
DONE in 18:04
-rest-
3.1 mile bike ride home

Notes:
Brutal.
Also, my yardage might be a little off.  Hopefully not too much so.

7:00P - 8:30
Vinyasa Flow Yoga Class @ YogaCo.

Thursday, February 3

Warmup:
1200m run | stretching
High Knees
Butt kicks
Frankenstein
Twisting Walking Lunges
2x OH Walking Lunges (20#)
2x 1 minute of double-unders
:60 couch stretch

Workout:
For time:
1 mile run
80 squats
800m run
60 sit ups
400m run
40 push ups
200m run
20 burpees
22:25

Notes:
- Was shooting for less than 24:00, so I’m pleased with the time.  Even still, Leo and Matt finished just before me because I fell short on squats and the last round (of burpees). 
- I really should be able to do 40 unbroken push-ups.  Not acceptable.

Tuesday, February 1

warmup:
1200m run & stretching
x2: Butt Kicks
High Knees
Frankensteins
High Skip
Long Skip
Twisting Lunges

Push-up Circle w/5’s

Workout:
5 Rounds of
500m Row
21 pullups
Done in: 21:12

Notes:
- Loved this warmup
- Ripped open right palm on the pullups - don’t think I’ve worked past the 80 mark for no-rips.  Probably should have ground them down prior to the workout. 

Monday, January 31

5.16 miles (running/jogging)
done in approximately 45 minutes w/:
- stop at 20th/Arizona (Ambrose hotel - front desk)
- 25 pushups at mile 2.25

Wednesday, January 26

@Bally’s

Warmup:
1200m jog, stretching

Workout:
100 sit-ups
3x: 10 pullups, 10 pushups
3x: 8 dips
50 Squats (bw)
100 situps
10 Toes to Bar

Notes:
- Didn’t time myself on any of these 3x rounds and took rest as needed. 
- The situps were unbroken.

Tuesday, January 25

Warmup:
1200m run
500m row
20 burpees
5:00 rope jumping
stretching (shoulder, couch, squat)

Workout:
AMRAP 20 Minutes
As many rounds as possible, in 20 min:
Increase by 1 each round
Box Jump (20”)
Burpee
Sit Up (anchored, 30#)
Results - 13 1/3 + 12 burpees

Notes:
- Good warmup thanks to Michael.  I really think he was trying to keep the 6:00AM class from growing.  I remain faithful.
- Liked these workout, but around the 11th round, I felt as if my navel was going to shoot a bloody streamer across the room.
- REALLY wanted that last burpee before the buzzer, but I just didn’t finish in time.  Still did the 13th burpee ... just not in time.  D’oh!

Sunday, January 23

1:30-4:30P - Ju Jitsu Class
3 sparring rounds.  Lots of throws/sweeps/take-downs for the class.  Decent workout.

7:00-8:30P - Vinyasa Flow Yoga @ Yoga Co.
Lots of core work.  Good times.  T-Bands are uber tight and this helped a bit.

Saturday, January 22

Warmup:
1200m run w/buddy carry
Stretching

Workout:
with partner, for time.
100 deadlifts (135#)
200m barbell carry
200 situps w/partner anchor
200m barbell carry
100 box jumps (20”)
Done in: 13:32

Notes:
- Had Matt Mark in for friends and family day and did WOD with him.  Felt like we rocked it pretty well.
- Good workout.  Didn’t see how we could go much faster except in the barbell carry and the box jumps.  Barbell carry could have been more running (we were at a slow jog) with a little practice.  Box jumps were still fairly quick, but need to concentrate on heels to the box and full hip extension.

Friday, January 21

warmup:
1200m run | stretching
5:00 squat hold
3:00 cobra hold
practice, set-up of movements

workout:
With a partner…
AMRAP 30 minutes:
200m Buddy Carry
20 Leg throw downs
20 Pull-ups
20 Pistols
Completed: 5 rounds

Notes:
- Did with Tom P.  Good times.  We split it all pretty much down the middle. 
- Pistols are an art I have yet to master. I can tell that I’ll be needing my roller and lacrosse ball in the near future.
- Buddy Carry was split 4 fireman and 1 piggy back.  I think I prefer the fireman.  Also, I learned to jump into the carry rather than just have the partner squat my ass up into a standing position.