Wednesday, October 8th

Complete as many rounds as possible in 20 minutes of:
15 Hang Snatches - 95 pounds
15 Dips
200m Run

4 rounds

I hope kind of a power snatch counts, otherwise, I had 0 rounds.

Monday, October 6th

5 rounds
Shoulder Press - max reps w/ 50% of bodyweight
Pull Ups - max reps
Score is your total number of reps.

Give yourself 2 1/2 minutes to complete your first set plus whatever rest you need. At the 2 1/2 minute point, start the next movement max reps set. Continue this way, starting a set every 2 1/2 minutes until you have completed 5 rounds

Round     SP     PU
    1       16     25
    2       13     18
    3       10     18
    4       8       15
    5       8       16

total reps 147

Saturday, October 4th

“Frellen”
3 rounds for time:
800m Run
21 Dumbbell Thrusters
12 Pull Ups

19:25

35# DB for the Thrusters

Friday, October 3

Run 2k
40 Push ups
Run 2k
40 Squats
Run 2k
40 Push ups
Run 2k
40 Squats
Run 2k

After almost a week of laziness, this one got modified.  After the 3rd 2k, finished with 40 Push ups and 40 Squats

30:45

Saturday, Sept. 27th

FGB

268

Wanted to crack 300, Wall Ball and SDHP let me down.

Friday, September 26th

For time:
400m run
40 Wall Ball
40 Burpees
400m run
40 Push Press, 30# dbs
40 Push-ups
400m run
40 Jumping pull-ups
40 Walking lunges
400m run
40 Double-unders
40 Kettlebell Swings

Modified this one as I didn’t want to be too tired for Fight Gone Bad tomorrow morning.  Skipped the last two 400m runs.

23+ minutes

Wednesday, September 24th

4 rounds for time
15 Jerks - 135 # /Body weight 175# == 78% of body weight
25 Wall Ball - 20 #
200m run

24+

finished 3rd round in around 17, so the 4th round was about 1.5 minutes long.  The 15 Jerks at 135# were definitly tough.

Monday, Sept. 22

“Diane”

21-15-9 rep rounds for time of:
Deadlifts, 225 pounds
Handstand Push-ups

10:25

Saturday, September 20th

FGB “Practice” 

spent time working through some goals for next Saturday.

Friday September 19th 2008

50 kettlebell swings, 10 pull ups
40 kettlebell swings, 20 pull ups
30 kettlebell swings, 30 pull ups
20 kettlebell swings, 40 pull ups
10 kettlebell swings, 50 pull ups

men - 24kg,

24:50

I ran out of time doing this beast during lunch break.  I quit with 25 pull ups to go.  My guess is that I would have finished in another 1-2 minutes.  This one is tough on the hands.

Thursday, September 18th

Run 400m
30 dumbbell squat cleans
Run 800m
30 dumbbell overhead walking lunges
Run 800m
30 dumbbell burpees
Run 400m
30 pull-ups

35# on the squat cleans/dropped to 20# on the others

29:40

Holy cow! This was tough.  The tough part was grinding through the run/walk.  It seems like every wod with a run kills me.  I guess I need to run more.

Sunday, Sept. 14th

5 rounds for time of:
12 Deadlifts - 225# / 165#
8 Pull-ups - dead hang
400m Run

23:41

Why are wods with a run so hard?  This one was almost a DNF.  I saw that Dave did this one in 16.  I don’t know how you do that.

Saturday, September 13th

“Fight Gone Long”

Another variation of the Fight Gone Bad…
Spend 90 seconds at each station, making each round last 7 1/2 minutes.
Take a 90 second rest between rounds.
Complete two rounds for a total workout time of 16 1/2 minutes. Good luck!

Stations -
box jump 60/31
wall ball 25/13
sdhp 25/22
push press 30/20
burpee 12/12

totals 152/98

250

Not real happy with this one.  Not a very good score.

Thursday, September 11

3 rounds for time:

Run 800m
30 Good Mornings - 45 pound bar
30 Knees to Elbows

23:21

Tuesday, Sept. 9th

What a layoff.  Went to the coast on Friday, deep sea fishing all day Saturday, business meetings on Sunday, out of town on Monday.  Need to get back in the swing of things, badly.

Max Squat Clean and Jerk

95x3 135x3 155x3 165x2 185x1 (f) 185x1 205x1(cleaned but no jerk) 205x1 (clean but no jerk)  need to work on OH squats.  I know I am not dropping low enough to catch the weight.