Tuesday, December 28, 2010

Power Grace (30 power cleans & jerk @ 135# - basically, ground to overhead)
3:09

now I feel like I have to get it under 3 minutes

Monday, December 27, 2010

got in, wasn’t feelin’ up to the WOD, so worked on DUs…set out to do 500, but in the midst of it all, decided to try and set PRs, so, hit 55 at one, then hit 65 about 20 minutes later…in total, did somewhere between 400-500 total DUs - felt good about it.

Sunday, December 26, 2010

wanted to do the WOD, but a lot of people came in, so I spent my time to help others…people seemed to really like the WOD, which I’ll try to do later this week:

2 rounds
10 DH pull-ups
20 DB Thrusters (45#)
30 Box Jumps (24”)
40 Wall Balls (20#)
50 DUs
100m+ run with DBs

times were in the mid 20s for the most part, other than Zach, I think it took him 3 minutes

Saturday, December 25, 2010 - X-mas Day

Jen and me…someone’s gotta keep the gym warm

5 rounds
15 DeadLifts 225#
15 Box Jumps 24”
15 pull-ups
16:49

definitely tougher than expected…had to break-up all the DLs in the last round…good WOD though, enjoyed it.

Thursday, December 23, 2010

12 AMRAP
8 DB C & J (45#)
12 Ring Dips
3 rounds, 8 C&J

definitely getting stronger, was able to do a lot of ring dips, but still too weak, was not able to string more than a a few together once tired.

Wednesday, December 23, 2010

Row
1500m (5:07.9 - beat Logan)
3 min rest
1500m (5:08.2 - beat Logan)
3 min rest
1000m (3:23.6 - beat Logan)
2 min rest
1000m ((3:27.9 - beat Logan)
2 min rest
500m (1:39.4 - dang it, there goes the sweep)
1 min rest
500min (1:40.1 - beat Logan)

just in case Logan does not see this, will post on his FB wall

Tuesday, December 21, 2010

15-12-9
MU transitions (2x)
burpees
15:27

Karen
150 Wall Ball
7:05

gotta write down my times, been lazy last couple of days - but great to be back at CFLA after a short hiatus - UPDATE, got times…

then remembered, dang it, I should’ve been faster wall ball, name on board was up for grabs - ugh

well, that was one way to come back to CF, the Not a Broomstick Mile:

time was 38:07, I think Steve it 28:40, beating me by nearly 10 minutes…oh, I also subbed 500m row for running - that was DUMB

25 Back Squats - 65# / 45#
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
25 jump shrugs
25 drop squats
25 hang squat cleans
400m Run
25 Heaving snatch balance
25 Snatch Balance
25 Squat Snatches
400m Run

cannot recall what I did or did not do this week, but I do know I did not work out Thu-Sun, cannot wait until tomorrow’s WOD…

Monday, November 13, 2010
it involved squat snatches, I did at 65#, had an ok time at best.

Tuesday, November 14, 2010
6 hang power cleans 135#
9 hand-stand push-ups (on box)
15 DUs
6 rounds

Wednesday, November 15, 2010
Deadlifts - new PR of 405#

“cookie”
6 rounds
12 wall ball
100 SUs
6:26 (I beat Zach, that felt good

Friday, November 10, 2010

5 rounds
20 jumping lunges
20 KB Swings 1.5 pood
20 burpees
20 renegade rows 40# DBs (10 a side)

25:35

Felt GREAT to do a real WOD, did it with two non CFers (a former WR at Stanford and a long distance runner).

can’t wait to get back to CFLA this week.

Monday, December 6, 2010

travel day!!!

Tuesday, December 7, 2010

hangover recovery!!!

Wednesday, December 8, 2010

Tabata sit-ups
141 total
50 push-ups
25 C&J - 20# DBs

Thursday, December 9, 2010

let’s just WODing and eating #paleo, while traveling, well, it blows!!!

Sunday, December 5, 2010

max push-ups
47 (PR), was at 40

Monday, December 6, 2010

10min AMRAP
10 push-ups
20 air squats
13 rounds +6 squats

wow, really needed that, had not done anything to make me breathe this hard all week, feels great.  off to the airport.

Tuesday, November 30, 2010
5 rounds
20 walking lunges
20 jumping squats
10 push-ups

Wednesday, December 1, 2010
REST DAY!!!

Thursday, December 2, 2010
honestly can’t remember - ugh

Friday, December 3, 2010
25-20-15-10-5
thrusters (30# DBs)
push-ups

Saturday, December 4, 2010
Rest/Travel day!!

Monday, November 29, 2010 (in sub-par gym at hotel)

5 rounds
10 front squats (30# DBs)
20 push-ups
7:54

Tabata sit-ups (on a bench, sorta anchored)
139 reps total

this week will be almost all body weight, except for some DB stuff - gotta make due or trek out to a local CF.

Sunday, November 28, 2010

assisted Sam with classes, then traveled up to SF, didn’t get a good chance to squeeze in a WOD.