Monday, September 15, 5:30

Been fighting the summer chest thing. Figure I’ push it out or actually get sick. Hoping for the pushing out!

2 600m run
W/U
3x
1 P Bar back & Frodo (at least that’s what I look like doing it)
8 Pistols
5 Skin The Cats. Wow This was a First. I love this one an will o them as often as I can.
5 K2E

W/O
“The Chief”

5x 3 minute rounds

of 3 power cleans (135#)
6 push-ups
9 squats

4 4 4 4 3

Thank you Jeremy. You Kept me going!

Friday September 12th
“Fight Gone Heavy”

Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Row

* Today’s challenge, up the weight that you normally use. At the top end, Class “A+” - Men - 95# push press, sdlhp, and 23” box jumps
251

I went out on thursday night for the first time and Tied one on.  It def. showed in my performance.  However It is now sunday and I have been fighting a chest cold all weekend.  I’ve taken it very easy this weekend and hope i can kick this asap.  I want to put in a full week!

Wed Sept 10th Level 2/3 (i’m offically back)
600m Partner Carry

W/U
3x
5 DH Pull-Ups
12 1 Arm OH Walking Lunge 25# 30# 30#
20 Lat Bridges

W/O
Turkish Get Up 1 Rep Max

4x-55#
2x-70#
2x-65 bb
1x-85#bb
1x-95#bb
1x-105#bb
1x-115#bb PR
1x-125#bb MISS

Never did this with more then 40# i think.  Felt great.  Lots of support in the room tonight! Thank you for all the words of encouragement.  I know I can get 125# if not even 135# next time.

Tuesday Sept 9th

W/U
10 Push-ups
400m run with 20 DU’s and 40 Single Unders
10 sit-ups
400m run with 20 DU’s and 40 Single Unders

W/O
5x
12 Deadlifts (225#)
8 Dead Hang Pull Ups
400m run

23:25

Monday, 9/8/08 - 6:30 p.m.

2x 600m

W/U
3x
10 push ups (planche)
20 Walking lunges
15 GH Raises

Workout
Team workout w/Janet & Wilkinson
21 - 15 - 9

Box Jumps -26”

Weighted situps - 25#, 30#, 25#

Dead Hang Pullups - 15#

Partner Carry 200m between rounds

26:07

Friday, September 5, 2008

600m Run

“Fight Gone Long”
90 seconds at each station
7.5 minute stations, then 90 seconds rest between rounds
2 rounds total

(Stations: 20# wall ball, 75# SDLHP, 20” box jumps, 75# push press, rowing for calories)

Round 1: 153
Round 2: 138
Total: 291

This was hard but my scores keep improving!

Thursday September 4th

W/U
2 600m Run
3x
10 Push-ups Pelvic Tilt
12 Wall Squats
15 Arch Rocks

W/O
3 rounds for time
800m run
30 Good mornings 45# bar
30 Knee to elbows

22:20

Wed September 3rd

w/u
2 600m run

3x
10 Squats
10 push-press 45#

squat clean and jerk

3- 75#
3- 95#
3 - 115#
2 - 145#
2 - 165#
1 - 185#
1 - 195# - PR

I’ve been in New Hampshire Since Thursday. On a Lake with all the Toy’s!

I actually thought I would give my body a rest and relax a little….....Well I found myself up every morning to run 4 miles around the Lake.  Then the day was followed with Hikes in the North East.(verysteep) and kayaking, lake swimming, rowing and sleep!

I flew back yesterday. Getting on the Road at 5:30am EST and landing at 3:00 pst. i went straight to sitting in my car for the next 1 h 30 min in traffic for a meeting in Studio City…uuugggghhhhh.

I got home finally at 6:00pm and went for a needed 3.3 mile run! 

Been feeling great.  Not Smoking and barley drinking….......what a looser!

Wednesday Aug 27th
2 600m run

18-12-6
Pull-ups
Sit-ups
Squats

W/O
10-9-8-7-6-5-4-3-2-1-
push press
front squat
115#

16:41

Tuesday August 26th
1000m run
3x
30 HeadSTand
30 bent arm pull up hang
1min Cobra Style

W/O
AMRAP 20

15 box jump
20 anchored sit ups
25 squats

8x’s
I need to get a vest and push myself harder.
down 12 pounds on Zone!

Friday August 22nd
“Double & Half Fight Gone Bad”
Complete Six, 2 minute 30 second rounds with 30 seconds between each round.
During each round, spend 30 seconds at each of 5 stations:
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Row
Score one point for each rep (calories on the rower). Score is the total number of reps over all six rounds.

321

This was 31 pts higher then normal FGB but 2x’s as hard on the body!

Thursday August 21

I was short on time today so couldn’t make it to class.
started w/ 50 pushups
6 rounds at the stairs with 20 Plank style push ups with feet on curb with every round.
170 total Push-ups
Finished with running up that crazy steep hill from the bottom of the stairs up to San Viciente.

Forgot About the Back Squats from Wed.  Whole Backside was feelin it.

See you at FGB

WEDNESDAY 8/20/08
5:30pm class

Warmup
1200 m. run
3x
10 pullups
10 good mornings (25#)
10 wall squats
Workout
Back Squat 5-4-3-2-1-1-1-1

5 - 95#
4 - 115#
4 - 155#
3 - 185#
2 - 205#
2 - 225#
1 - 245# 
1 - 275# PR
1- 305# miss

Felt great. Zone is making a difference.  Dawn and Trevor were great supports. It has been so long since I’ve even tried to do these I kept pushing myself by doing more reps early.  I now have a good idea of where I should start and I am confident I will pass the 305# mark earlier in the reps!

8/19/08

5:30pm

Warmup:
1000m Run

30 Hollow Rocks
10 OH Squats 45#
Dip Walk (3)
2x

Workout:
1:00 Box Jump
1:00 Row
1:00 Squats
1:00 GHD Situps
3x
Score: 92,72,73
Total 237