01/27: 6:30pm LF Masters Class (coached by Colin) (stolen from Rob's log)

Warm-Up:
650m Run
3 Rounds: 10 K2E, 15 OHS, 20 Dislocates

Bar Muscle Up Instruction/Progression/Practice
Still can't get one on my own (had Chris help me with one) but also tore open my hand attempting so many times... but I do feel like i'm soooo close to getting one, I just need a little bit more strength.

"300 Rep" Fight Gone Bad for Time:
1 minute forced rest between each round
20 Wall Balls 20#
20 SDLHP 75#
20 Box Jumps 20"
20 Push Press 75#
20 Cal Row
TIME: 19:34

I'm so close to a muscle up I can taste it! Technically this WOD is suppose to represent a fight gone bad, so if you can do it under 17mins then you can do a 300 FGB...my typical FGB is around 270 so it does explain why i'm 2:34 over the cutoff. Still this is a great concept to get some practice to improve at FGB! Way to go Colin!

1/26/09 - Tuesday (stolen from Brian L.'s log)

W/U
Static Holds - 2 Rounds - 10 Sec. Ea
Hang from bar with active shoulders
Plank high position
Plank low position

100 D/U's for time (or 300 regular)
4 something - I wasn't worried about time but just did this for the practice

WOD(s)
5x5 - Front Squat / Weighted Pushups
Front Squats
115
125
135
145
145

Weighted Pushups
45#
45#
45#
60#
60#

5 Rounds
400 M Run
15 Front Squats - 95# - Clean from the ground
14:35

After snowboarding all weekend today was the perfect day to losen up the legs! Felt great during the front squats and did every round unbroken. Glad to have Brian L. back so I can expect more coments like this to come: "even Preston beat me today..." - Brian L.

Booo Yea!!!

1/20/09 - Masters Class coached by Chris

W/U
Hand Stand Practice

WOD
1 RM Snatch
135

Finisher
Tabata Burpee

1/19/09 - Tuesday

W/U
3 rounds
10 Pull ups
10 Ring Dips
10 OHS
10 Back Ext
10 GHD Situp

WOD - Fight Gone Bad
3 Rounds
Row - 18, 18, 19
Push Press #75 - 20, 20, 20
Wall Ball #20 - 17, 17, 15
SDHP #75 - 16, 15, 15
Box Jump "20 - 18, 17, 22

267

Previous FGB was 251, so this was a nice improvement. Shoulder was still feeling pretty weak from Friday's class and from football on Saturday, but I simply broke the Push Press into two sets of 10 and it worked out. Still want to try to get into the 300s eventually. I heard Todd and Mike from the 6am class were able to pull off 30+ calories per rowing station...if i can figure out how to do that I can get into the 300s!

1/15/09 - Friday 5:30

W/U
2x 650m jog

WOD
6 Rounds
30 Air Squats
10 Chest to Bar Pull Ups
5 Clean & Jerk - 145# did 3 rounds of C&J, 3 rounds of just C :(

Almost didn't come in today since I need to drive down to San Luis Obispo tonight, but after seeing this on the board I couldn't resist trying it. Tried doing Rx but after 1 attempt i realized i would never make it though 6 rounds so I dropped down to 145 and starting round 4 my shoulder was completely dead and could no longer do the jerk motion. Time to rest over the 3 day weekend and hopefully my shoulder will come back stronger than ever!

1/13/09 - Wed Master class w/Molly

W/U
10,9,8...3,2,1
K2E
Abmat Situp

WOD - Dead Lift Max in 5 mins
285

2mins of Air Squats

Finisher
5 Rounds
50 DUs
Run 400m

24:50

Great class by Molly! I kinda wish we had more time to try to find our Deadlift Max but the finisher was pressing everyone for time so it was a good thing we finished early. I still stink at double unders but from the looks of everyone else in the class (excluding Colin) it looks like i'm not the only one! The best I was able to do is string 6 together which is not bad in my book. This was definitely a great night to practice the DUs...

1/12/09 - Tuesday 6am

W/U
3 Rounds
5 K2E
10 Thrusters - 45#

1,000m Row

WOD - 5x5 Thrusters
135
135
145
145
145

Finisher
Double Tabata (8mins total)
Jumping Pull Ups - 13
Push Press 95# - 5

This was a shoulder oriented day for sure! I had a goal in my mind to do the 5x5 Thrusters all at 135 but I got called out by Todd saying I could do more weight so I jumped up to 145... (*Note Todd was doing 155 when he called me out on it). Finishing with tabata push press at 95# was brutal, my arm felt like jello afterwards.

1/8/10 - Friday Night Fights

Warm Up
Indian Run 650m
Limbo + Squats
Dodge Ball

WOD - Musical Kettlebell
AMRAP in 12mins
25 KB Swings - 1.5pd
400m run
(burpees if all the kettlebell are taken)

about 3 1/2 rounds

Always a lot of fun in these classes! In dodge ball you had to do a certain excise depending on what color ball you were hit with. And musical kettlebell was brutal because we started with 4 kettlebell but instantly went down to 2 after the first round...aka lots of burpees waiting for the person to finish with the kettlebell

1/6/10 - Wed

Masters Class w/ Kurt G.

Warm Up
650m Run
Dislocates

Barbell Work: Bench Press
10x135
6x185
3x225
3x205
3x205
3x205
3x205

Finisher: 21 OH Squats (95#), 400m Run, 21 Front Squats (95#), 400m run, 21 Back Squats (95#), 400m Run
Time - 9:45

I don't know if Colin touched the bar on my third rep of 225 (so I don't know for sure if it counted or not)but I was arching my lower back waaayyy too much so I dropped down to 205 the rest of the way and was proud I could finish the 5 sets. For the finisher, OHS went unbroken, FS went 15 & 6, and BS went unbroken. Proud of my time and for the fact I beat Natalie by 1 second I could hear her footsteps behind me the entire time during the final 400m...

1/5/2010 - Tuesday

Warm-up

5 min jump rope

3x:
10 wall balls 20#
10 KB swings 1.5 pood
10 ab-mat sit-ups

Sumo Deadlift: 3-3-3-3-3-3 / 135, 185, 225, 255, 275 (1 time)

WOD:

7x:
7 DB hang clean 40# Rx
7 knees-to-elbows
7 box jumps, 24" box

11:27

I don't know what was up with my form today on the sumo deadlift, but I just wasn't feeling it the same way I was last week when we did this. Still managed to put up more weight but really felt I was using my back more than my legs (not good...bad Preston). The WOD was a killer, definitely had me outside gasping for air once it was done, but I had one goal in mind...beat Mike's time! I love the competitive nature of our gym

Side note* Had a PR yesterday at my 24hr gym: Bench Press #245 3x

12/29/09 - Tuesday

W/U
650m jog
dislocate stretching
Rowing Practice

WOD
Row 500m
30 burpees
10 shoulder to overhead (anyway possible...aka power clean to push jerk) - 165# Rx

12:43

Finisher:
5 Rounds
10 K2E
10 Back Ext

7:53

I think my previous PR on push jerk was #155 so to be able to do #165 10 times surprised the hell out of me. I was the last one in class to finish bc towards the end I just couldn't do the power clean motion without resting inbetween sets. It basically went like this: 1, 1, 2, 2, 1, 1, 1 where as for the 2's i was able to do back to back push jerks without the clean motion. As for the finisher... S my C K2E's I still hate you with a burning passion.

12/28/09 - Monday

W/U
Jump Rope
650m jog
Active stretching

WOD - Sumo Deadlift
5, 5, 5, 5, 5

135
185
215
235
255 - 3x
285 - fail

Finisher
AMRAP - 10min
10 SDHP - 75
10 box jump - 20"
10 Ring Dip

6 1/3

Apparently this is the first time Chris has decided to do the Sumo Deadlift at the gym. All I know is I like it a lot more than the regular deadlift, I was able to do just about the same weight, but it is definitely less stressful on your back!

12/24/09

Self Workout at 24 - cross fit style

1/2 mile warm up
tabata sit up - 15

For time:
20 Bench Press - 185
20 Squats - 185
20 Pull Ups
20 High Pull - 75
20 Bar Curls - 75
20 Rope Tri Ext - 60
20 Leg Ext - 150

14:15

I don't normally post my workouts outside of the gym, but this time I decided to tryout my little stop watch on my ipod and create my own cross fit style workout. *Note this can only be done at 24 during the holidays while the gym is empty

Wed 12/23/09

W/U
Jump Rope - 5 mins
tabata hollow rock - lowest round 7
Max KB swings 1min 1.5pd - 36 PR
Max GHD ball throw 6lb 1min - 15
Max PVC sit ups 1min - 12 (not fair to do this after hollow rock and ghd ball throws...)
Max Burpees 1min - 17 (not going to lie i was kind of winded by this point)

WOD - Kelly
5 Rounds
400m run
30 box jumps - 20"
30 wall balls - 20lb

27:53

Mad props today for Cezar who was a mad man doing this work out...under 23mins i think (def white board material). I don't know what it was but I think all the ab work before hand was making my side cramp up during the box jumps...wasn't the most pleasurable feeling.

Merry Christmas Everyone!

Monday 12/21

W/U
Jumprope
Stretching

*LB Back Squat
*Shoulder Press

WOD
LB Back Squat - 1RM - 15:00
275# PR

Shoulder Press - 1RM - 15:00
115#
*135# PR (Slight dip not 100% strict press, but close, not quite push press either)

Row - 2K
7:53 - Not going to lie it was not my best effort for time...