09.08.10: Masters Class w/Aaron

Posterior Chain PNF Stretching
Rope Climb

3x5: Push Press
5x 135lbs
5x 155lbs
5x 175lbs
5x 185lbs (F2)

AMRAP in 20min:
5x Box Jump: 32"
20x Good Morning: 45lb
20x Double Under

Total Reps: 10

09.08.10 - 6:30pm

5x5: Chin-Up

5x5: Bench Press
5x 185lbs
5x 185lbs
5x 185lbs
5x 185lbs
5x 195lbs

800m Run

5x5: Back Squat
5x 205lbs
5x 225lbs
5x 235lbs
5x 255lbs (F4)
5x 235lbs

For Time:
50x DU
10x Burpee
40x DU
10x Burpee
30x DU
10x Burpee
20x DU
10x Burpee
10x DU
10x Burpee

Time: 7:26

5x5: Ring Dip

Fun class. Bench pressed with Blake pre-workout, jumped 10lbs. Back squat with Rob E. and Sarah. Couldn't hang with Sarah on the back squats.

09.04.10 - 9:30am

Dynamic Stretch
1 Mile Run: 8:11

Double Tabata:
K2E
Hollow Rock

5x5 Bench Press:
175lbs

"Helen"
11:36

09.02.10 @ 5:30pm w/ Nat

400m Run
25x Wallball Burpee

3x5 Deadlift
5x225lbs
5x275lbs
5x275lbs

5 Rounds For Time:
50x Double Under
25x Abmat Sit-Up
15x Deadlift: 225lbs

Time: 19:41

09.01.10 @ 6:30pm

Big Blake McCarthy's WOD

3 Rounds:
3x Turkish Get-Up Each Arm: 1 Pood
10x Sott's Press: PVC

3x5 Strict Press:
5x 115lbs
5x 115lbs
5x 125lbs
(5x Dead Hang Pull-Up's btwn each set)

5 Rounds For Time:
5x Hang Power Clean: 145lbs
100m Farmer's Walk: 1.5 Pood
200m Sprint
(90sec rest btwn rounds)

Time: 18:00

Farmer's walk sucked. Forearms were on fire. That's because I string together about million kipping pull-ups right before the WOD. FINALLY got kipping pull-ups. =)

08.26.10 - 5:30pm w/ Nat

50x Lunges
Dynamic Stretch
3x Samson Stretch Each Leg

3x5 Front Squat
5x 155lbs
5x 185lbs
5x 205lbs

Worked in with Kurt and Grant. These guys are too serious with their strength lifting. They make me work hard.

30-25-20-15-10
Toes-to-Bar
Box Jump: 24"
Burpee

Time: 30:23

Not only was the WOD not posted on the site, no one posted their WOD on the forum today. Heading out to Vegas tomorrow, I dropped by the box hoping to see a WOD with some weights and heavy lifting to get swollen for my trip. When I saw this BS cardio WOD written on the whiteboard, I took off; that is till Nat stopped me. No joke, this WOD is definitely harder than that it looked. Glad I stayed! Thanks for giving shit so I stayed, Nat! Oh yeah, props for Sarah for trying to teach me to kip on the "Toes-To-Bar. That was a big fat FAIL on my part due to my uncoordinated ass. Sometimes I wish I was built like Rob E., this Filipino can swing on branches for DAYS! =P

08.24.10 - 5:30pm w/ Nat

800m Run

50x Wallball: 20lbs
Time: 1:38 unbroken

5x5 Benchpress
185lbs

AMRAP 15min
12x Pushpress: 95lbs
9x Sumo Deadlift High-Pull: 95lbs
6x Burpee

6 Rounds + 12 Push Press

Weather was too hot to WOD today.

**STARTING MOBILITY WOD**

http://mobilitywod.blogspot.com/

10min: Stay in full squat.

08.20.10: 5:30pm w/ Zach

650m Run

Tabata: "Fight Gone Bad"
1min rest interval before transitioning to next exercise. 5x burpees in that rest interval.

Total Reps: 313

This one sucked big time.

08.18.10: 5:30pm w/ Will

3 Rounds:
10x Push-Up
20x KB Swing: 1.5 Pood
30x Air Squat

5x5: Push Jerk
155lbs

Hit 2 reps Push Jerk at 185lbs. No problem throwing the weight overhead, it's the landing that puts the extra pressure on my right knee that's preventing me from going up in weight. The pain in the right knee's starting to get annoying, thinking about getting it amputated this weekend.

AMRAP 20min:
5x Push Jerk: 135lbs
10x Pull-Up
15x Box Jump: 24"

Total Rounds: 5 + 3 Push Jerk

Team WOD with Kurt and Mike. Rule was that you couldn't go onto the next movement till entire team finished that movement. Team WOD's like this definitely puts the pressure on since you don't want to be the one holding your team back. Deceivingly tough WOD.

08.17.10: 5:30pm w/ Nat

650m Run
AMRAP 2min: Burpee
Total Rep: 36

5x5: Back Squat
5x 135
5x 185
5x 225
5x 225
5x 225

Took it easy on the back squats. Still feeling a little pain/pressure in the right knee after the injury.

"GHD Annie"
50-40-30-20-10
Double Under
GHD Sit-Up

Time: 12:17

Impressed with my DU. Hit every DU!

08.13.10: 5:30pm w/ Zack

650m Run
Dynamic Stretch

5-5-5-3-3-3: Deadlift
5x3 225lbs
3x3 300lbs

10-9-9-8-7-6-5-4-3-2-1
Deadlift: Body Weight (205lbs)
Burpee

Time: 9:57

Original WOD was 55x deadlift at body weight with 3 burpee's on the minute. Did Ty's modified WOD; definitely a lot more burpee's.

08.12.10 @ 6:30pm w/ Will

650m Run

Double Tabata:
Pull-Up
PVC Sit-Up

5x5: Push Press
5x 135lbs
5x 135lbs
5x 155lbs

Partnered up with a new guy (forgot his name). Spent most of the strength time working with him on the movement and letting him get as many reps in as possible.

5 Rounds For Time:
10x Push Press: 135lbs
10x Ring Push-Up

Time: 17:55

08.10.10 @ 6:30pm w/ Nat

650m Run
Agility Drills
Burgener Warm-Up

5x5 Power Clean
5x5 @ 135lbs

Sacrificed going up in weight to work on form. Julian and Blake giving me great pointers on form.

"The Chief"

5 Rounds For Time:
3min AMRAP:
3x Power Clean: 135lbs
6x Push Up
9x Air Squat
1min Rest After Every 3min

Total: 20 Rounds + 3 Power Clean
(4+3 PC, 4, 4, 4, 4)

Didn't expect it, but the squats were probably the toughest part.

8/06/10: Hell Week. Day 5/5

"EVIL EVA"

6 Rounds For Time:
800m Run
30x KB Swing: 2 Pood
30x Pull-up

Time: 59:10

Done with HELL WEEK! Was all this worth a damn T-shirt?!?! Nope! However, the mental and physical fortitude it built, along with the camaraderie and friendships made over this past week definitely offset all hardships faced during hell week.

8/05/10: Hell Week. Day 4/5

"GRIFF"

800m Run
400m Run Backward
800m Run
400m Run Backward

Time: 14:40

"Air Force 2"

40x Thruster (75#)
40x Sumo Deadlift High-Pull
40x Push Jerk
40x Overhead Squat
40x Front Squt
(4x Burpee every 2min)

Time: 20:40