12/8/12

OHS
3-3-3-3-3

135-145-145-145-150*

Felt good, and I think I have 155 in me.

*PR

12/6/11

Spend 20 minutes working on your handstand walking. Make at least one attempt at a max distance.

Practiced some rolling.  Got a couple handstands with one or two hand-steps.  Good coaching, Sam
—————————-
5 Rounds:
10 Dumbbell squat cleans (25/15)
15 Box Jumps (24/20)
20 Situps

Time: 11:03

12/3/11

5 Rounds for time:

250m Row
200m Run
15 Wall Balls (20#)
10 Games standard Push-ups

Time: 19:04

The games-style pushups really made this workout complete.

12/2/11

Turkish Get-up
-spend 30-35 min to find today’s 1 rep max.

105#

Felt good, think 115# is within reach.
——————————————
Complete as many rounds as possible in 10 minutes of:
6 DB Press right (35/25)
6 DB Press left
6 Weighted situps (same dumbbell)
6 Pistols

Roudns: 7

11/30/11

Deadlift 5RM
275 - 285 - 295 - 295 - 305

Started my counting a little early, think I could have gotten 310 or 315.

11/27/11

Working w/a partner perform:

3 mins. Max Dbl. unders
Then:
3 Rounds
30 24k KB Swings
40 Burpees
75 Jumping Slam Balls (15#)

Only one partner can work at a time.

Score: 283/18:36

Had fun with Steve G. on this one—until I shouted “Time!” after round one and he reminded me that we had two more to go.

11/23/11

3 Attempts at max reps of ring dips/dips

16, 15, 12
————

As many rounds as possible, in 20 minutes:
200m run
15 box jumps (24/20)
15 push-ups

Rounds: 11 2/3

11/21/11

“Filthy Fifty”
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Ketlebell Swings (16/12)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35)
50 GHD Hip Extensions
50 Wallball (20/14)
50 Burpees
50 Double Unders

Time: 24:55

I was in Andy/Zach G. and Sam’s heat so I was last of course, but then Stanwyck blows through from the next heat and begins lapping me and I’m thinking what a sad-sack I am.  Then when we’re done any lying on the floor Andy tells me Stanwyck was not doing Rx that day, but it sure served to motivate!

11/19/11

21 x 95# Thrusters
9 x Toes to Bar
21 x 24k Kettlebells
9 x Burpees
15 x 95# Thrusters
15 x Toes to Bar
15 x 24k Kettlebells
15 x Burpees
9 x 95# Thrusters
21 x Toes to Bar
9 x 24k Kettlebells
21 x Burpees

Time: 13:52

11/18/11

In 3 minutes complete the following:
200m run
Max reps of Thrusters (135/95)
- 2-minute rest
In 6 minutes complete the following:
400m run
Max reps of Thrusters (95/65)
- 2-minute rest
In 9-minutes, complete the following,:
800m run
Max reps of Thrusters (65/45)

- Score for this workout is the total number of thrusters in each round.

Round 1: 14
Round 2: 35
Round 3: 50

Leo’s 71 in round 3 was ridiculous.

11/9/11

3 times:
Franklin Hill - Up & Over… and BACK!
- Start at Lipton, run up Franklin hill to Montana, turn around, and run back to Lipton.
- Runs start every 12-minutes.

Round 1: 6:44
Round 2: 6:13
Round 3: 6:15

I felt really good about these times in general, I was pushing myself and kept up the pace.

11/8/11

Five rounds for time of:
800m Run
21 Wallball (20/14)
12 Toes-to-Bar - No kipping!

Time: 30:13

Was chasing Steve on this one all the way but made my wallballs all unbroken so that helped my time.

11/7/11

Overhead Squat
- spend 30 minutes determining today’s 1 rep max

Max: 170*
————————————
Overhead Squats
- max reps in 2 minutes
- use 50-60% of your 1 RM

95# = 30 reps.

*PR

This was a great morning, increased my PR by a nice margin!

11/4/11

For Time:
30 Pull ups
30 KB swings
30 double unders
30 OH squats (95/65)
—5 min rest—
2 rounds
15 pull ups
15 KB swings
15 double unders
15 OH squats
—5 min rest—
3 rounds
10 pull ups
10 KB swings
10 double unders
10 OH squats
- note the total time as well as the time for each section

Round 1: 5:48
Round 2: 7:50
Round 3: 8:54

11/2/11

For time:
200m run
100 squats
100 push ups
100 box jumps
100 push ups
100 squats
200m run

Time: 27:16

We knew this one was going to be a doozy and it was.  Chest says “ouch.”