Tuesday April 28

w/u
650m run
max burpees in 1 min = 20

WOD
800m run
3x
10 squat clean and jerks (95#)
20 pullups
30 box jumps (Round 1 = 24"; Rounds 2-3 = 20")
800m run

36:43

This was a really hard workout, but as always the harder the workout the better I feel afterward. It really feels good to be able to do kipping pullups, my goal was to be able to string together 10 consistently by the end of the month. After doing "Eva" last week I am right at my goal. They are not always pretty toward the end of the workout, but it feels good to push through and get the last one done. I was hoping to finish in under 35 minutes, I think that it is within reach the next time I see this workout as I get stronger on the pullups and also work on my stamina by doing more cardio exercises on my own. My goal for May is to get my butt out in the evenings to do some running 2-3 days a week outside of the brickhouse.

Tuesday April 21

I got to the Brickhouse early to practice my kipping and saw John E. practicing handstand pushups. I tried doing these a couple months ago and was not able to keep my balance to do the full range of motion to the floor. He talked me into trying it with four abmats under my head, which was not to hard. We went down to three then two abmats which I did without to much difficulty. I look forward to working on this and getting to the where I can go all the way to the floor soon.

Warm-Up
Row 1000m
3 sets of
5 Knees to Elbows
10 GHD back extensions
15 Squats

WOD "Eva"
5 rounds
800m Run
30 Kettle Bell Swings (Rx is 2pood, I did 1pood)
30 Pullups

I could only make it through 3 rounds today before the time ran out and the heat took its toll on me. This was my first time doing Eva, and I regret that I didn’t push through and finish, I definitely need to work on building up my stamina with more cardio exercise. I also feel like I should have done 1.5 pood on the Kbs as the 1 pood did not push me very hard, but I was wanting to focus on doing all kipping pullups which I was able to do.

Today marked a turning point for me though as it was the first WOD that I did all kipping pullups (90 in total), it feels great to be making steady progress with those.

Friday April 17

at home WOD

w/u
5 min jump rope
stretching

WOD

100 pushups
100 situps
100 air squats

18:48

This was my first time doing a workout at home and it felt good to finally break through that mental barrier of needing to be at the brickhouse to do a WOD. My time was slower than I was hoping, but I was really concentrating on good form especially with the pushups, making sure that I used the full range of motion.

Thursday April 16
Noon class

I arrived a little early to practice my kipping and was consistent in stringing together 7 pullups each time I got on the bar. I am definitely seeing progress here.

w/u
Practice double unders
Partner Pistols
Bar pull overs

I finally was able to get multiple double unders for the first time, it was only four, but its an improvement. I was not able to do the bar pull overs yet, it's a move that will take some more practice.

WOD:
AMRAP 20 minutes
10x Dumbell Squat Cleans (40#)
25x abmat situps

6 rounds

I warmed up with 30# and my mind was telling me that I should stay there, but I'm trying each day to do just a little more than I think I can and see if I can push through so I moved up to 40# for the wod.

The back of my left shoulder was still sore from the low back squats on Tuesday and combined with fatigue near the end my form was not as good as it should be. As always situps are one of my goats, need to keep working on them to get stronger there.

Tuesday April 14th

w/u
650m crack alley run
buddy carry - David G.
handstand holds

WOD
Low Back Squats
5-5-5-5-5

95-115-125-145-175

This was a good workout for me because I normally feel strong with squats, but having the weight lower on the back definitely made it more difficult. I was able to do my body weight on my last set which is the first time I've done that.

After the WOD I stayed a little after and worked on my kipping. It's amazing how quickly I have come, a week ago I was having trouble doing two and today I finally strung together 8 in a row. My goal by the end of the month is to consistently string together 10.

Monday April 13th

w/u
5min Jump Rope
50 hollow rocks
50 arch rocks

Hanging power snatch
I started out with the bar at 45 and increased to 65.

WOD
5 rounds for time
21 bench press 95#
400m run

35 min. 19 sec.

I do not normally attend class on Monday's but I saw the workout posted by a couple people this morning and decided that since bench press is a weak area for me that it would be a good opportunity to push myself. Today was my first time at 95# and I was not sure at times if I would be able to make it, but I kept going. At times I was only able to do one at a time. When I finally finished the gym was empty which in a way makes me feel like I accomplished more. With nobody watching it would have been easy to quit but I persevered and made it through to the end.