Saturday, November 27, 2010

5 rounds
15 box jumps (24”)
10 shoulder to overhead (115#)
15 pull-ups
13:05

great WOD by Jeff Levine, pull-ups were surprisingly slower than I thought they would be, and it was cold, my body had not warmed up, was a little tough to breathe, felt it in my throat and lungs…can still feel it (8pm)...gotta get a lot warmer on cold mornings.

Friday, November 26, 2010

5 rounds
20 push-ups
20 sit-ups
20 air squats
7:35

felt good to move, did not feel good to move with all that crap in my system…days like yesterday, followed my WODs like today, remind me why eating paleo is so much better!!! (now I gotta do something with all that DELICIOUS nutella!!!)

Thursday, November 25, 2010

REST DAY!!!

after putting down ice cream and later, nutella…thought I would pull it together for the Armen 100 burpee challenge, but NOPE, didn’t happen…needed the rest after 6 WODs in 3 days…

Wednesday, November 24, 2010

5 rounds
3 min each, with 3 min rest
single-unders (jump rope)

497, 498, 527, 516, 505 = total of 2543

that was rather fun and pretty exhausting, but I liked it, especially because I kept my average above 500.

Happy Turkey Day to one and all ))

Tuesday, November 24, 2010

weighted pull-up, 1RM
got up to 60#, a new PR

as uncomfortable as it is to do these with holding the weights between your legs, with or without a rope, it’s a fun test.

deadlift ladder (225#)
14 rounds + 7 reps (I believe a total of 112)

I promised Michael 15 rounds, came a little short, but Zach and Danny both killed it.

I can already feel the tightness in the glutes, hammies, oh boy, good thing I don’t have to do that much sitting today.

went back in later in the day, did a short little WOD:
50-40-30-20-10
DUs
sit-ups
7:07

again, just wanted to get moving again, felt good.

Monday, November 22, 2010

3 rounds
800m run (but I did 1K row)
shoulder-to-overhead (135#) x 15

16:28

great WOD, very different from recent stuff, liked it a lot, wanted to go unbroken on first set of 15, but dropped at 13, had two breaks each in next two sets.  got annihilated by Steve and Zach.

Went back in later in the day, did:
25 dead hang pull-ups on the rings
2-2:30 of handstand hold, broken up into 5 sets
65 push-ups, also broken up

just wanted to do a little more work

Thursday, November 19, 2010

Wendler dead-lift
Cycle 4, Week 3
5-3-1+
260# - 295# - 330# (x13, one more than Zach G)

“cookie”
KB (1.5 pood)
3 rounds
15 push press, 30 cleans
4:14

Friday, November 20, 2010

Double Fran day - took it off, because of Fran and her twin sister, but more so because of a hectic week

Saturday, November 21, 2010

again, due to hectic week and lack of sleep, did not WOD

Sunday, November 22, 2010

Went in to WOD, but class was WAY too large and instead helped Jonesy instruct and put together a team WOD.

Wednesday, November 17, 2010

20 min AMRAP
21 push-ups (games standard)
12 jumping squats
1 rope climb
9 rounds

great WOD, those push-ups were only coming in pairs for the last 3-4 rounds.  hands are feeling the robe climbs, but that was a great way to have ropes in a WOD.

Tuesday, November 16, 2010

well, as good as yesterday felt, today was not the same (lack of stretching post yesterday, and not enough sleep)

5 rounds
400m run
15 hang squat snatch (75#)
15 wall ball (20#)
18:33 (3 rounds only)

something was off in my back, could barely do 1 or 2 snatches in a row, decided to cut the WOD short, just didn’t feel right…think it had to do with the hammies, gonna stretch ‘em out tonight.

annoyed by myself, need to really stretch more.

Monday, November 15, 2010

First real WOD in a week.

Jumping Annie
50-40-30-20-10

box jumps ((20”)
Double Unders
ab-mat sit-ups
15:37

whole things felt good, still need to be more efficient on DUs - kept pace steady on the sit-ups and relatively efficient on box jumps (I think I prefer 24”

good to be back

Friday, November 12, 2010
REST DAY!!!

Saturday, November 13, 2010
played touch football

Sunday, November 14, 2010
not intended to be a REST DAY, but it was

Monday November 8th, 2010

REST DAY!!! post CFLA trials, much needed

Tuesday, November 9th, 2010

REST DAY!!! - traveling for work, had to get up at 4:30, expending energy on WODs would have been a bad idea

Wednesday, November 10th, 2010

5 rounds
20 push-ups
20 sit-ups
20 air squats

just wanted to keep the body moving a little while on the road (not real CF boxes near my hotel)

Thursday, November 11th, 2010

REST DAY!!! - too much work and needed extra sleep post trip - gotta get back at it starting tomorrow

Sunday, November 7th, 2010

CFLA team try-outs triple WOD day - what a day, a lot of fun, definitely exhausting, but that was expected.  I got paired up with Logan as my partner/judge, which was great and I drew first heat, so I went first all day.

WOD 1:
100 DUs
5 squat snatches (95#)
75 DUs
10 squat snatches
50 DUs
15 squat snatches
25 DUs
20 squat snatches

I was cut off at 23 minutes as I was last to finish.  On my first set, did 50 DUs in a row, that was a PR, so that felt good.  Definitely not good at snatches and as it was earlier in the day, flexibility was definitely an issue, which slowed me down even more.  My weaknesses were exposed, with both DUs and more so, the snatches.  Still felt good post WOD (and Logan crushed it .

WOD 2:
5 rounds, 3 minutes each, 1 min rest to follow the first 4 rounds
3 lateral burpees
6 thrusters (95#)
9 box jumps (20”)
218 reps - 8th place amongst the men

wow, what a WOD, absolutely crushing, but very, very fun.  Felt good about it, thrusters definitely slowed me down and I want to say I could have pushed harder on box jumps, but man, was I tired on every round.  (oh yeah, Logan crushed it, again)

WOD 3:
Max 1 rep Deadlift
385# (PR, by 40#) - 5th amongst men

Just went for it and got it, that felt awesome, to get a new PR by that much.  (Logan, yup, you know it, CRUSHED IT)

WOD 4:
Double Wall Ball Cindy
AMRAP 20 minutes
10 pull-ups
20 push-ups
30 wall ball (20#)
347 reps - 4th amongst men

another great WOD, man, those wallballs, 30 at a time, or really, more like 3 at a time.  and the push-ups, well, 2 at a time.  Just kept pushing, didn’t want to get lapped by Zach and/or Sam, which kept my engine going.  Also felt great to finish strong at the end of the day.

Absolutely great day, a lot of fun, definitely exhausting, but so exhilarating.  As I’ve stated before, gotta work on overhead stuff, flexibility and more technical stuff. 

A lot of fun, glad I got a chance to be a part of it.

guess what, tomorrow, a REST DAY!!!

Saturday, November 6th, 2010

REST DAY!!! (sorta)

played touch football…wanted to test the leg (post box jump accident), function well (got an INT, ran it back about 40 yards .

it’s almost Sunday!!! (technically it’s already Sunday, just wanted to relive Saturday)

Friday, November 5th, 2010

50 dead-hang pull-ups
100 push-ups

just wanted to do something to keep the body moving.

getting ready for the Sunday triple WOD.