06/29/2013

7 mile Run
Time: 1:11:03

Not the best time but getting in the miles. Hardest was the miles in the middle.

06/27/2013

I.400m Run
30 Squats
50 Leg Levers
20 GHD Sit ups

II. Lift 10,000 lbs.
Using one rep of the following:
1 Squat (100#)
1 Press (75#)
1 Deadlift (150#)
31 Rounds

One rep at a time and must cycle through all three lifts to complete one round.

I was a bit nervous about the 100# Squat as I have been struggling with my squats. After the first 5 rounds I was feeling pretty good and was able to work out some of the problems  with my squat.

06/26/2013

I. 400m Run
30 Squats
10 Push ups/PVC Rollouts/Dips
50 Leg Levers
20 GHD Sit ups
20 Back Extension

This warm up really helps to warm up my lower back, especially early in the morning. 

II. "Hansen"
5 x
30 KB Swings (16kg)
30 Burpees
30 Sit ups
Time:27:38

III. Walk the dogs

06/25/2013

I. 400m Run
30 Squats
10 PVC Rollouts/Push ups/Dips
50 Leg Levers
20 GHD Sit ups
20 Back Extensions

II. Back Squats
5-5-5-5-5-3-3 (100#)

New O-lifting shoes purchased from Rogue.  I have been struggling for the past year with my o-lifting so I thought I would try these out.  They were definitely different then lifting in my regular shoes (Innov8).  I still struggled a bit with my back squat but otherwise felt pretty good.







III.  Hamstring mobility

06/24/2013

I. 400m Run
30 Squats
10 Push ups
10 Dips
50 Leg Lever
10 GHD Sit ups
10 Back Extensions

II. 2 minutes Max Reps x 2
Row (calories) = 50
Burpees = 51
Push Press (35# DB) = 36
Dead Hang Pull ups = 12
Rest 1 minutes between movements
TOTAL = 149

III. Quad Smashing

06/23/2013

I. 4.5 mile run

I felt like crap. Run was very slow but stuck it out and finished somewhat strong. I don't think I ate and drank enough after yesterdays run to recover and refuel for today.  I need to really work on this as my runs get longer and longer.

Today had a cup of coffee, water and banana with peanut butter before heading to the gym

II. Partner WOD
3 x
Partner 1 - 25 Wall Balls
Partner 2 - 25 Power Snatches (55#)
then switch
Each partner completes 50 Double Unders

If one person completes their movement before the other hold a plank.

III. Stretch

06/22/2013

I. 6.25 mile run
Started slow but felt good about overall time.
Time: 1:02

II. "Erin"
5 x
15 Split Clean (DB 20#)
21 Pull ups
Time: 20:25

06/21/2013

I. 30 Squats
10 x Push ups/PVC Rollouts/Dips
50 Leg Levers
20 GHD Sit ups
20 Back Extensions

II. 800m Run
21 Cleans (95#)
400m Run
15 Cleans
800m Run
9 Cleans

III. Hip Mobility

06/19/2013

I. 30 Squats
10 x push up/PVC Rollouts/Dips/Burpees

50 Leg Levers
20 GHD Sit ups
20 Back Extentions
10 Pull up (butterfly skills)

II.21-18-15-12-9-6-3
SDLHP (55#)
Push Press
Time: 11:32

III. Shoulder mobility

06/18/2013

I. 30 Squats
10 x push up, dip, burpee, pull up

50 Leg Levers
20 GHD Sit ups
20 Back Ext
10 Toes to Bar

II. 3-3-3-3-3 OHS (70#)

III. 21-15-9
OHS (45#)
Pull ups
Box Jumps
Time: 14:22

06/17/2013

I. 30 Squats
10 x push ups, dips, PVc Rollouts, sit ups, pull ups

II. 18 minutes AMRAP
15 Box Jumps
12 Push Press (75#)
9 Toes to Bar

III. Stretch

06/16/2013

I. 3.5 mile run

II. In teams of 3
one person working at a time
400m Farmers Carry (35# plates)
100 Calorie Row
150 Barbell Wipers (65#)
200 Front Squats (65#)
400m Farmer Carry

III.  Strongman Class

06/07/2013

I. 400m Run
30 Squats
10 x Push ups
PVC Rollouts/Sit ups
Dips/Pull ups

II. 10 - 1
Toes to Bar
Burpees
Hollow Rocks
Jumping Lunges
Box Jumps
Time: 20:14

III. Stretch

06/06/2013

I. 400m Run
30 Squats/PVC Rollouts

II. OHS (60#)
10 x 2

III. 400m Run
25 Burpees
15 Hang Power Snatches (65#)
25 Burpees
400m Run
Time: 12:55

06/05/2013

4.4 mile Run
Time: 43:21

KB Class
I. 400m Run
10 Squats/PVC Rollouts

II. Tarantula
8 x
8 thrusters each arm (25#)
8 Snatches each arm
8 Pistols each leg
Time: 25:24

III. Hip Mobility

06/04/2013

1200m Run
50 Weighted Sit ups (35#)
800m Run
40 Weighted Squats
400m Run
30 Pull ups
400m Run
40 Burpees
800m Run
50 Double Unders
1200m Run
Time: 43:12

06/03/2013

I. 500m Row
10 PVC Rollouts/Squat warm up

II. For Time
15 Burpee Box Jumps
15 Power Cleans (65#)
15 Burpee Box Jumps
30 Front Squats
15 Burpee Box Jumps
20 Push Press
15 Burpee Box Jumps
Time: 18:01

III. Stretch

06/02/2013

I. 1200m Run
20 Squats
10 x push ups/pvc rollouts/sit ups
dips/burpees

II. Partner WOD
20 Thrusters (65#)
200m Run
each completes
3 x
5 Burpees
20 Double Unders
20 Power Cleans
200m Run
each completes
3 x
5 Burpees
20 Double Unders
20 Power Snatches
200m Run
each completes
3 x
5 Burpees
20 Double Unders
20 Back Squats
200m Run
each completes
3 x
5 Burpees
20 Double Unders
Time: 35:55

06/01/2013

I. 200m Run
30 Squats
10 x Push ups/Sit ups/PVC Rollouts
Dips

II. 800m Run
21 Back Squats (75#)
21 KB Swings (44#)
21 Toes to Bar
400m Run
15 Back Squats
15 KB Swings
15 Toes to Bars
200m Run
9 Squats
9 KB Swings
9 Toes to Bars
Time: 20:55

III. Mobility

05/31/2013

I.  200m Run
30 squats
10 x Push ups/Sit ups/PVC Rollouts
Dips/Burpees/Pull ups

II. 20 min to get 1RM Split Jerk (115#)

Disappointed with this, having trouble moving my feet when I have a bit of weight.

III. EMOTM 8 minutes
Atlernate with a partner
10 Burpees
15 Ball Slams (20#)