3/31/11 Thr 7:30p

Skill: Gymnastics

line drills
active stretch
chair sit to ball planche on parallettes
forward rolls, handstand to forward roll
2x accumulate 1 min: lsit/arch hold

and yes, you are weaker than a 5-year old. http://www.youtube.com/watch?v=JxuwL9Jv3zw

diet: check
sleep: fail

3/30/11 Wed 5:30p

OPEN WOD #2
Complete as many rounds and reps as possible in 15 minutes of: 271
9 Deadlifts (155/100)
12 Push-ups
15 Box jumps (24/20)

7 rounds plus 10 pus. DLs went ok but did step downs as a precaution. Success! Lived to fight another day!

diet: check
sleep: fail

3/29/11 Tue 8:30p

15-12-9-6-3
Handstand Push Ups
Hang Power Cleans (135/95)
for time of: 16:12*

*subbed 44kg fs for hpc. back is still tight. not even sure what i’m doing here. :p

diet: check
sleep: check

3/28/11 Mon 12:00p

Three rounds for time of: 19:23*
400m Run
15 Seated Dumbbell Shoulder Press (40/25)
2 rope climbs

*30 dbs, mostly anchored climbs. had to walk some of the 400m b/c of my lower back. not sure what’s going on with it. met up with doc-g after to have him take a look.

3/28/11 Mon 10:00a

AMRAP12: 333
5 burpees
10 situps
15 squats

challenge makeups. 11 rounds + 3 burpees. bodyweight 75.5kg. waist 84cm. baseline 4:15 from 3/24.

diet: check
sleep: check

3/27/11 Sun 7:00a

Rest

diet: check
sleep: check

3/26/11 Sat 7:00a

Rest

diet: check
sleep: check

3/25/11 Fri 7:00a

Rest

diet: fail
sleep: check

3/24/11 Thr 9:00a

5 rounds for time: 16:45*
21 KB swings (32/20)
15 Wall ball (20/14)
9 Ring dips/dips

*14/16. back still very tight.

3/24/11 Thr 8:30a

Baseline 4:15

diet: check
sleep: check

3/23/11 Wed 5:30p

Track Day
4x800m Sprints
4 min rest interval

3:25-3:20-?-? http://cflawhiteboardphotos.files.wordpress.com/2011/03/img_20110323_204241.jpg

diet: fail
sleep: fail

3/22/11 Tue 7:30p

Rest

diet: check
sleep: check

3/21/11 Mon 5:30p

Back Squat 5-5-5-5-5
—————
Complete as many rounds as possible in 12 minutes of: 5-1
15 Box Jumps (24/20)
10 AbMat Sit-ups
5 Handstand Push-ups

70-70-70-70-70, back was tight. no need to mess around.

diet: check
sleep: check

3/20/11 Sun 10:00a

1/5th LA Marathon

paced in the last 5mi at an 8:30.

3/20/11 Sun 8:30a

for time of: 28:19
2k row
100 burpees
2k row

back locked up about an hour before this. biblical flooding outside. literally could have rowed the c2s down sm blvd.

diet: check
sleep: check