MONDAY - 101108

REST DAY!!

Head cold… too soon to come back… but I think.  I think.  I don’t want to jinx it… but I think it is getting better!

——————————————————————————————————————————————
SUNDAY - 101107

REST DAY!!

Still battling with this cold.  Today was actually the Team Trials - 3 WODs +1 in one day.  I showed up for each WOD, but didn’t work out… was afraid of making myself more sick and no being able to perform at full capacity.

——————————————————————————————————————————————
SATURDAY - 101106

REST DAY!!

Disneyland!!!  Dashel’s first time… what an AWESOME day!

——————————————————————————————————————————————
FRIDAY - 101105

15-12-9-6-9-12-15
Thrusters - 65#
Pull Ups
200m run after each round

8:07

I used a light weight today because I still feel like crap.  Head cold now.  And then I actually stopped this workout after the round of 6… just didn’t have it in me to do any more.

——————————————————————————————————————————————
THURSDAY - 101104

REST DAY!!

——————————————————————————————————————————————
WEDNESDAY - 101103

2 rounds of:
2 min Max Double Unders
30 second rest
2 min Max Jumping Lunges
30 second rest
2 min Max Box Jumps (24/20)
30 second rest
- 3 individual scores - total reps of each movement

DU - 392
Jumping Lunges - 187
Box Jumps - 86

——————————————————————————————————————————————
TUESDAY - 101102

Deadlift - 5-5-5+
65%, 75%, 85%

5 - 245
5 - 280
5+ - 320 x 11
———————————————————
Team Cookie w/ Michael
210 Slam Balls
210 Sit Ups

6:37

——————————————————————————————————————————————
MONDAY - 101101

“Louie’s Legacy”
In 20 Minutes:
1,200m Run
AMRAP
5 Ground to Overhead (95)
10 Pull Ups
15 Box Jumps (20”)

9 Rounds

——————————————————————————————————————————————
SUNDAY - 101031

REST DAY!!

——————————————————————————————————————————————
SATURDAY - 101030

CFLA Team Trials - The Gauntlet

——————————————————————————————————————————————
FRIDAY - 101029

21-15-9 Rep Rounds for time of:
Power Snatch (65#)
Dead Hang Pull Ups

13:28

——————————————————————————————————————————————
THURSDAY - 101028

REST DAY!!

——————————————————————————————————————————————
WEDNESDAY - 101027

6 Rounds for time of:
250m Row
6 - rt arm KB snatch
6 - lft arm KB snatch
10 burpee Pull Ups

19:07

——————————————————————————————————————————————
TUESDAY - 101026

4 rounds for time:
1250m Run
20 Ring Rows
50 Walking Lunges

29:45

——————————————————————————————————————————————
MONDAY - 101025

REST DAY!!

Sterling Men’s Weekend

——————————————————————————————————————————————
SUNDAY - 101024

REST DAY!!

Sterling Men’s Weekend

——————————————————————————————————————————————
SATURDAY - 101023

REST DAY!!

Sterling Men’s Weekend

——————————————————————————————————————————————

FRIDAY - 101022

OH Squat 5-3-1-1-1-1
5 - 95
3 - 115
1 - 135
1 - 155
2 - 145
1 - 165

Tabata Mash-up
Thrusters (65)
SDLHP
164 reps

——————————————————————————————————————————————
THURSDAY 101021

REST DAY!

——————————————————————————————————————————————
WEDNESDAY 101020

Rest day today - not feeling great.  Deep cough… but no other symptoms.

——————————————————————————————————————————————
TUESDAY - 101019

Power Cleans - 5-3-1-1-1-1
5 - 135
3 - 185
3 - 165
10 - 135

2 min max burpees - 52

52 is a PR for me! 

——————————————————————————————————————————————
MONDAY - 101018

3 rounds for time:
800m Run
15 Ring Dips
30 Box Jumps (24)

15:12

Decided to do a 4th round… nice and ‘slow’ - 5:51.

SUNDAY - 101017

REST DAY!

SATURDAY - 101016

AMRAP 15
10 Hang Pwr Cleans (95)
10 shoulder to overhead
5 burpee pull ups

6 2/3 rounds

Kept it slow and steady today… not feeling fast and shoulder is wonky.

Did 1 max attempt at double unders in warm up - 222.  That is a PR with my new rope!

FRIDAY - 101015

Deadlift - 5-3-1+
Wendler Cycle 1, Week 3

5 - 275
3 - 310
1+ - 345 x 10

Shocked by how many times I can deadlift 345 lbs!!  10 reps??!!!  Wow!

THURSDAY - 101014

REST DAY!!

WEDNESDAY - 101013

Franklin Hill Springs
3 x 140 on the 4 min - 25, 24, 25
3 x 100 on the 4 min - 18, 19, 17
3 x 50 on the 2 min - 10, 10, 10

This was a much easier WOD than our normal 240m hill sprints to the top of the hill, however, I was really working at 100% the whole time… will be sore from this tomorrow!

TUESDAY - 101012

20-15-10-5
Heaving Snatch Bal (75)
KB Swings (32 kg)

8:17

Went lighter than RX due to wonkiness in my left shoulder and lack of confidence overhead.  This was a good idea and allowed me to move through the workout quickly and regain some of my confidence.

Here’s my last catch-up post:

——————————————————————————————————————————————
MONDAY - 101011

SMACKDOWN

“Coe”
10 rounds for time of:
10 Thrusters (95)
10 Ring Push Ups

15:53 - PR!

Last time I did this (about a month ago), it took me 18:00.  It CRUSHED me.  I remember that I started the workout like a bat out of hell.  This time, I was much more reserved out of the starting blocks.  Relaxed, taking breaths, resting.  It was much more manageable… and I finished 2:07 FASTER!!  Fantastic!

——————————————————————————————————————————————
SUNDAY - 101010

REST DAY!!

——————————————————————————————————————————————
SATURDAY - 101009

“Fran” Challenge Prelims

21-15-9 rep rounds for time of:
Thrusters (95)
Pull Ups

3:16
- For the first time I was actually present enough to see where I was struggling… and 2 things came up.  1.  I just didn’t want to push myself so hard that I would suffer so much - so I was telling myself to “slow down, stop, you can’t do it, etc” and as a result, I wouldn’t pick up the bar, or I got a handful of chalk, or I took and extra breath.  And 2.  I don’t have any strategy for “Fran”.  I don’t know how fast I need to finish the first round, or any of the rounds for that matter.  I just go.  If I do calculations, I think I need to slow down in the first round to give myself a bigger boost in the 2nd and 3rd rounds.  Will try this!

——————————————————————————————————————————————
FRIDAY - 101008

1RM Turkish Get up attempt - 95, 105, 115 miss, 95, 105
- crux is getting up high enough to get my elbow underneath me

—————————————————
AMRAP 15
3 Shoulder Press (95)
6 Push Press
9 Push Jerk
200m Run

7 1/2 rounds
- loved this workout.  Was really great to create distinctions between movements.

——————————————————————————————————————————————
THURSDAY - 101007

Wendler DL
Cycle 1, Week 2
3 @ 70% - 255
3 @ 80% - 290
3+ @ 90% - 330 - 14

SQUAT HOLD - 10 minutes straight!

——————————————————————————————————————————————
WEDNESDAY - 101006

3 rounds for time of:
15 Front Squats (165)
25 Push Ups
35 KB Swings (24)
45 Sit Ups
55 Double Unders

20:26

The front squats were the only really hard part of this one…  First round got all 15.  2nd & 3rd broke it up into 8 then 7 reps.

——————————————————————————————————————————————
TUESDAY - 101005

5 rounds for time:
300m Row
8 Overhead Squats (135)

Time - 22:52

Let this workout get the best of me.  My left shoulder started to feel unstable in the 2nd round.  The third round I simply got in my head about it and wouldn’t commit to the squats… had to take lots of rest… finally made it through.  By the middle of the 4th round, I had had enough… I dropped the weight to 115# and finished with my tail tucked between my legs.  Got to work on my left shoulder mobility.

——————————————————————————————————————————————
MONDAY - 101004

21-18-15-12-9-6-3
Arch Rocks
Pull Ups
Hollow Rocks
Push Ups

Time - 14:53

Did this NOT focusing on time in order to maintain strict hollow position. 

——————————————————————————————————————————————
SUNDAY - 101003

REST DAY!!

——————————————————————————————————————————————
SATUDAY - 101002

VOLKSLAUF!

10k mud run. Completed it with my team of Alex, Tanya, Damn Fool in 65 minutes (about).  Was a lot of fun for a race where the first 8k was dusty, flat switchbacks… miserable.  The last 2k was all the obstacles.

——————————————————————————————————————————————
FRIDAY - 101001

5 rounds for time of:
7 HSPU
14 DB Front Squats - 60# dbs
250m Row

Time - 26:02

This workout literally practically killed me because I chose to elevate my hands on 2, 45# bumper plates for the HSPUs.  I got through the first 3 rounds and 3 reps into the 4th round, but then I completely gave out… had nothing left.  Had to lower to 1 45# and 1 10# bumper on each hand.  Plus I did the front squats with 5# more than Rx.  That was just stupid!!

——————————————————————————————————————————————
THURSDAY - 100930

REST DAY!!

——————————————————————————————————————————————
WEDNESDAY - 100929

Wendler Deadlift
Cycle 1, Week 1
5 @ 65% - 235
5 @ 75% - 275
5 @ 85% - 310 x 13

————————————————
7 rounds for time of:
7 Pull Ups
7 Burpees

Time - 5:29

——————————————————————————————————————————————
TUESDAY - 100928

2 rounds for time:
20 Ground to Overhead (155)
400m Run

Time - 13:06

——————————————————————————————————————————————
MONDAY - 100927

REST DAY!!

——————————————————————————————————————————————
SUNDAY - 100926

REST DAY!!

Here’s my 2nd catchup post:

——————————————————————————————————————————————
SATURDAY - 100925

FIGHT GONE BAD 5!

Row - 12, 12, 12
Wall Ball - 12, 12, 12
SDLHP - 15, 15, 15
Box Jump - 50, 50, 50
Push Press - 50, 50, 45

Total - 409 - PR!

——————————————————————————————————————————————
FRIDAY - 100924

REST DAY!!

——————————————————————————————————————————————
THURSDAY - 100923

REST DAY!!

——————————————————————————————————————————————
WEDNESDAY - 100922

Deadlift 3-2-2-1-1-1-1
5 - 245
5 - 255
2 - 315
1 - 365
1 - 395
1 - 405 - PR!!

————————————————————-
AMRAP 8
125m Row
10 Pull ups

8 1/2 rounds

——————————————————————————————————————————————
TUESDAY - 100921

“Old School”

AMRAP 20
10 Plank ups
10 Mountain Climbers
20 Lateral Bridges
20 Bird Pickers

Rounds - 16 1/2

This destroyed the lateral part of my body… VL, QL, IT Band.  Destroyed! 

——————————————————————————————————————————————
MONDAY - 100920

“Coe”
10 rounds for time:
10 thrusters
10 Ring Push Ups

Time - 18:00. 

This workout destroyed me mentally.  Holy crap.  Had a ridiculous time keeping going… picking up the bar…  Ugh.

——————————————————————————————————————————————
SUNDAY - 100919

REST DAY!!

——————————————————————————————————————————————
SATURDAY - 100918

5 rounds for time:
15 OH Squats (95)
25 Double unders
35 Sit Ups

Time - 14:??  Forgot to write it down, and no photo in the gallery.

——————————————————————————————————————————————
FRIDAY - 100917

REST DAY!! - Biz Seminar

——————————————————————————————————————————————
THURSDAY - 100916

REST DAY

——————————————————————————————————————————————
WEDNESDAY - 100915

3 rounds for time of:
500m Row
30 Box Jumps (24”)
25 GHD Back Extensions
20 Deadlifts (205)

Time - unknown - as I recall it was in the 14 - 15 minute range.

——————————————————————————————————————————————
TUESDAY - 100914
10-9-8-7-6-5-4-3-2-1
Clapping push ups
KB Snatch (32 kg)
Toes to bar

Time - 11:29

Didn’t realize that this workout had 32kg KB snatch… thought it was 24kg and that it would be a breeze.  Ugh.  That extra weight made a huge difference!

This the first post of a few to catch me up for the past 6 weeks.  I wasn’t keeping my journal up-to-date… instead I was relying on the White Board pictures to keep track for me.  Well… I’ve caught back up… and here are my workouts.

——————————————————————————————————————————————
MONDAY - 100913

Back Squat 3-2-2-1-1-1-1

5 - 135
2 - 225
2 - 275
1 - 335
1 - 345 miss
———————————————
AMRAP 8
100m Run
10 push ups

12 rounds

Set a back squat PR at 335!  Second workout was an ass kicker!

——————————————————————————————————————————————
SUNDAY - 100912

REST DAY!

——————————————————————————————————————————————
SATURDAY - 100911

“Never Forget”
3 rounds (for the 3 sites)
9 squat cleans (155)
11 ring dips
then
2001m Row

Time - 14:11

Awesome workout… especially the rep scheme and numbers… perfect for 9/11.  Favorite

——————————————————————————————————————————————
FRIDAY - 100910

“Fight by 10’s”

AMRAP 30
FGB, with a partner.  Alternate turns on each round
10 Wall Ball
10 SDLHP
10 Box Jumps
10 Push Press
100m Row

Score:  9 rounds. 

Partnered with Sam.  Whew.

——————————————————————————————————————————————
THURSDAY - 100909

REST DAY!

——————————————————————————————————————————————
WEDNESDAY - 100908

“Filthy 50”

Time - 20:11

Not my best time, but pretty good after almost 3 weeks off.  The burpees took me 5 full minutes… just couldn’t catch my breath or keep myself going!

——————————————————————————————————————————————
TUESDAY - 100907

5 rounds for time of:
400m Run
500m Row

Time - 20:56

——————————————————————————————————————————————
AUGUST 24 - SEPTEMBER 6… 2 FULL WEEKS! (14 days)
Stretching & Recovery

spent 10 of these days in Kauai, HI.  Stretched about 60 minutes each day, slept a lot, ate well.

MONDAY - 100823

Day 3 of “30 Days…”
warm up - 10 min. accumulated in bottom of squat
pigeon stretch
straddle stretch
90/90 stretch
pike stretch

SUNDAY - 100822

Day 2 of 30 Days to the Splits
- easy, gentile stretching.  2x lying on mantra mat

SATURDAY - 100821

Fight Gone Bad “style” WOD
Bench Press (135#)
Front Squats (135#)
Double Unders
Deadlifts (225#)
Jumping Ball Slams (15#)

Score - 417 (??)

Day 1 of 30 Days to the Splits
- some pnf stretching of hams & hip flexors
- tweaked back (mild)
- 9” to go w/ left leg fwd; 10” to go with right leg fwd

FRIDAY - 100820

“Fight Gone Max”
- one max effort on each movement… no stopping
Box Jumps
Push Press
Row
Wall Ball
SDLHP

Total Scores - 387

Started on box jumps.  Did 50 on the first round, then 40, and 45… good place to start for me!

THURSDAY - 100819

Rest Day!!