4.27.10

Treatment and training w/Dr. Dan...knees are torched now!

Couple of hours later...

Front Squat Strength Day
95# x 5
135# x 5
155# x 3
185# x 3
205# x 1
225# x 1
245# x 1
265# x 1 (tied PR)

Finisher- JT
21-15-9
HSPU
Ring dips
Push-ups

12:30

C2B Pull-up Ladder (every :30 sec)
10 rounds- 55 reps

GHD Sit-ups- avg 8 every round

Tough day overall...mentally was not in the mood to work out.

4.26.10

REST

4.25.10

AM Session w/Manza, Nat and Ty

Snatch work- 30 minutes
170# max lift (15# off my previous one rep max)

Finisher
15 minute AMRAP
7x Squat Snatch 95#
7x Box jumps 24"
7x Wall Balls 20#

9 rounds + 7 snatches

First time going heavy on snatches in a long time...total use it, or lose it, lift! Gotta get this into the rotation more consistently moving forward if I want to get past 185#.

4.24.10

20 min AMRAP
5x HPC 135#
4x C2B Pull-ups
3x HSPU
2x MU
1x Rope Climb

11 rounds + 5 HPC, 4 C2B PU, 3 HSPU, 2 MU

4.23.10

"Queensland Australia Sectional"
Day One, WOD #1:
Complete as rounds as possible in 10 mins of:
Deadlift, 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps
95# for all movements

9.5 rounds

Sneaky tough WOD...good to break the safety seal and get this puppy in after the temporary setback.

4.22.10

Back at it, almost back to normal...

Warm-up
3 rounds
CINDY

dislocates

Thrusters
95# x 5
135# x 5
155# x 5
175# x 5
195# x 3
215# x 1 (F)
215# x 1
225# x 1 (F)...close, next time!

3 x 1 minute max rep intervals (1 minute rest)
box jumps 24"
avg 30

burpess
hollow rocks

Called it a day...still feel lethargic.

4.19-4.21

Forced rest...down with a virus...going stir crazy! 6 lbs lost in two days, not good! Got some antibiotics today from my doc...on the mend, I hope? When I do get back, I am going stronger and harder than EVER!

4.18.10

OHS strength day

135# x 5
155# x 2
185# x 1
205# x 1
225# x 1
245# x F
245# x F
245# x 1
260# x F

Finisher
21-15-9
OHS 95#
HSPU
Toes-to-bar

10:40

50x straight GHD sit-ups

Been way too long since I last did a 1 rep max on the OHS...I need to keep these in the rotation more consistently. BIG props to Manza for hitting a PR...nice work!

4.17.10

The Chief
5x 3 minute rounds (1 minute rest in between)
3x power cleans 135#
6x push-ups
9x air squats

34 rounds (PR)

R1-7
R2-7
R3-7
R4-6
R5-7

4.16.10

Online Qualifier WOD #3
3 rounds for time of...
7x Front Squats 185# (from the ground)
7x Muscle-ups

3:54

Given that I weigh 185#, this was a perfect body weight test for me. I was mostly concerned with the front squats...managed to pull thru unbroken. Good day!

4.15.10

HYDE Street Hill run w/Kurt

5 trips- 4 w/30# vest

5 rounds
7x HSPU (getting stronger everyday w/these)
20x hollow rocks

As for the running, the original plan was to do 10 total but we got sidetracked..my sweatshirt and Kurt's favorite Green Bay beanie and a new jacket got stolen while we were running. We thought we left our stuff in a secure place with a building security guard not to far off in the distance but clearly not the case. We did search the neighborhood for suspects but came up empty handed...sucks but it is pretty funny! We were both just glad we did not leave our car keys with our stuff...that would have SUCKED!

This just in from Kurt as our next plan of action...

"We are back there on Monday.. Rent a White van and I will get some Tasers.. I am pretty sure I know who took our shit there were some painters walking by and I think that’s what the top notch security guard was trying to tell us."

Monday's WOD will involve tracking our shit down. More to come on that...

4.14.10

EZ day...low back is torched!

5 Rounds
400m run
30x GHD sit-ups

Just over 12 minutes or so? AVG 2:15-2:30 each round...unbroken on all GHD sit-ups

5 x 5 HSPU (1 minute rest in between)

HSPU are getting much stronger. I am going to shorten the rest to :30 sec and increase the rounds/reps to 8 x 6...goal in the next two weeks is to be able to do 20x reps straight with full ROM.

4.13.10

One hour session w/Dr. Dan
Light work-out that focused on firing patterns in my quads...making progress!

1pm Class @ Lalanne w/Nat

Warm-up
Tabata Squats- 20 reps every round

One Minute Rowing Intervals
R1- 80% 1:39 avg 500m pace
R2- 90% 1:35 avg 500m pace
R3- M.E. 1:31 avg 500m pace

Deadlift
3 x 5
315#

Backed off on increasing the weight...felt really tired and knew I had 55 reps of 275# coming shortly.

Finisher
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 x's BW= 275#
C2B Pull-ups

7:50

Crashed midday? Gonna relax, EAT and get a good night's sleep...that's the plan for the rest of the day.

4.12.10

Warm-up
400m run

3 rounds
10x jumping squats
10x hollow rocks
10x good mornings w/PVC

Thruster
3-3-3-3
135# x 3
155# x 3
185# x 3
205# x 3

Finisher
21-15-9
burpee-to-box jump
kb swing 2 pood
thruster 95#

10:08

Great class! Very difficult finisher...nice way to start the week! Thrusters are getting stronger...think I can hit 225# x 3 or at least 215#? Will give it a-go next week.

4.11.10

REST day

4.10.10

"Dirty Kurty"
20 AMRAP immediately followed by a 1 mile run
1x muscle-up
2x handstand push-ups
3x hang power snatch (95#)
4x ohs (95#)
5x sumo deadlift high pull (95#)

15 rounds

4.9.10

Warm-up
650m jog

tabata GHD sit-ups
10 each round, 11 on the last= 81

Back Squat
5-4-3-2-1
255# x 5
275# x 4
295# x 3
305# x 2
315# x 1

Gotta get these back in the mix...great for overall strenth...gotta make the commitment to more front AND back squats.

Finisher
3 rounds
20x KB swing 1.5 pood
20x K2E
20x back squat 135#
followed by a 650m run

11:08

4.8.10

Warm-up
650m jog

3 rounds of CINDY

Burgener warm-up

Squat Clean & Jerk
5 x 135#
5 x 155#
5 x 185#

Ran out of time...

Finisher
5 rounds
5x Squat Clean & Jerk 135#
10x Burpees

7:08

Brutal WOD...squat clean & jerk wipes me out everytime! Glad that one is over.

4.7.10

Unplanned ACTIVE rest day

3.5 mile run

Gotta hit it hard today!