8/04/10: Hell Week. Day 3/5

"BAG IT"

1200m Sandbag Run: 75lbs
30x DB Hang Squat Clean Thruster: 40lbs
800m Sandbag Run:75lbs
20x DB Hang Squat Clean Thruster: 40lbs
400m Sandbag Run: 75lbs
10x DB Hang Squat Clean Thruster: 40lbs

Time: 26:15 Rx

Hump day OVER!

8/03/10: Hell Week. Day 2/5

"THE PARTNER"

3 Rounds For Time:
300m Wheel Barrel
300m Buddy Carry
60x Wallball: 20lbs
60x Box Jump: 24"

Time: 58:39 Rx

Partnered up with Brett. Couldn't be paired up with anyone better. Although I had 10lbs-15lbs on him, he got though the wheel barrel and buddy carry and got me thought it as well. Arms and shoulders are fatigued from the wheel barrel. 3 more days to go...

8/02/10: Hell Week. Day 1/5

"FREAK"

Fran:
21-15-9
Thruster: 95lbs
Pull-ups
1 Mile Run
Grace:
30x Clean & Jerk: 135lbs
2000m Row

Time: 39:59 Rx

I know the WOD's are just going to get worst though the week. Props to Julian, Aaron, and Ty for the push and motivation.

7/29/10: 6:30pm w/ Will

650m Run
50x Lunges
25x Dislocates

5x3: Push Jerk
3x 135lbs
3x 155lbs
3x 175lbs
3x 175lbs
3x 175lbs

5 Rounds:
AMRAP 1min: PJ: 95lbs
AMRAP 1min: SDHP: 95lbs
Run 400m
Repeat at 5min mark.

Round: PJ / SDHP
Round 1: 25 / 12
Round 2: 25 / 12
Round 3: 25 / 12
Round 4: 27 / 10
Round 5: 27 / 10

Total Rep: 185

Watch the earlier class do the WOD. Advice was to pick a manageable number for each exercise and be consistent with the reps throughout oppose to burn out first couple rounds. SDHP were pretty challenging 4th and 5th. Arms feel like jello.

7/28/10: 5:30pm w/ Chris

650m Run

21-15-9
Double Under
Hollow Rocks
Squats

5x5 Back Squat
5x 225lbs
5x 225lbs (F3)
5x 135lbs
5x 135lbs

Knee still in recovery, started hurting 2nd set. Dropped it down to 135lbs.

Double Tabata
Wallball: 20lbs
Burpee

Total Rep: 122

07/27/10: 5:30pm w/ Nat

650m Run
20x Dislocates
Tabata: OHS w/ PVC

5x5 Bench Press
5x 135lbs
5x 155lbs
5x 185lbs (F4)
5x 205lbs (F2)

Finisher:
21-15-9
KB Swing: 2 Pood
Pull Up

Time: 9:01

Double Tabata:
Wallball: 20lbs
Hollow Rock

07/26/10: @ Crunch

Strength: Bench Press
2x10: 135lbs
5x5: 185lbs

07/24/10: 10:30am w/ Scott

25x Dislocate
10x Dynamic Stretch

AMRAP Air Squat: 2min
65 Reps

Skill: Snatch
Need ALOT of work, that's all I have to say.

21-18-15-12-9-6-3
Power Snatch: 75lbs
Burpee Box Jump: 24"

Time: 23:12

3rd day back in 2 weeks. This WOD was brutal. Got to prep for Hell Week #3.

07/23/10: 5:30pm w/ Chris

1300m Run
5x Handstand hold: 30sec

5-4-3-2-1: Front Squat
5x 135lbs
4x 185lbs
3x 195lbs
2x 205lbs
1x 215lbs

Air Force:
20x Thrusters (75lbs)
20x Sumo Deadlift High Pull
20x Push Jerk
20x Overhead Squat
20x Front Squat
4x burpees on the minute

Time: 9:48

Scaled down weight to 75lbs. Couldn't do 20 reps OHS at 95lbs.

07/22/10: 6:30pm w/ Will

1000m Row
Double Tabata: K2E, Hollow Rock

3x3 Deadlift:
5x135
3x225
3x255
3x255

5 Rounds: Max Rounds in 3mins w/ 1min rest.
3x Deadlift: 225lbs
6x KB Swing: 1.5 Pood
9x Box Jump: 24"

Total: 10 Rounds

Almost 2 weeks since I stepped foot in the box. Feels great to be back. Looking forward to getting my ass served later in the "Air Force" WOD. Definitely one of the more challenging one's.

WOD: 07/01/10 @ 5:30pm w/ Ty

50x GHD Situp
650 meter run
100x Double Under

For Time:
100x Double Under
Time: 1:22

After my 100x DU warm up Ty decided to make me do it again against the clock. Finally made it on the leader board.

Pullup Ladder
11/15 Rounds

5x5: Turkish Get-Up: 35lbs

Jumping Randy
5 Rounds:
15x Double Under
15x Power Snatch: 75lbs

Time: 10:00 (Rx)

Double unders made up for my slow power snatches.

WOD: 6/26/10 @ 9:30am w/ Scott

650m Run

Eva:
5 Rounds:
800m Run
30x KB Swing: 2 Pood
30x Pullup

Time: DNF (50min Cut Off)

4 Rounds + 800m Run

WOD: 06/24/10 @ 6:30pm w/ Sarah

650m Run
1000m Row

10x K2E
10x GHD Situp
10x Hollow Rock

5x5: Hang Power Clean
5x 95lbs
5x 115lbs
5x 135lbs
5x 145lbs
5x 135lbs

Decided to do a 5x5 and focus on form opposed to working up to a 1 rep max.
At 145lbs, form was slipping a bit so I dropped it back down to 135lbs.

20min AMRAP:
5x Thrusters: 95lbs
7x Hang Power Clean: 95lbs
10x Sumo Deadlift High Pull: 95lbs

Total: 8 Rounds + 5 Thrusters

WOD: 6/23/10 @ 5:30pm w/ Chris

100x Double Unders

20 Rep Back Squat Program:
225lbs

Failed at rep 10. Bad decision of jumping 20lbs from my last 20 rep at 205lbs.
Shooting for 210lbs next time and going to up the muscle milk intake. =P

Strict Press: 3x5
5x 95lbs
5x 115lbs
5x 135lbs

Dirty Dozen
12x Strict Press: 95lbs
12x Situp - (Replaced with GHD Situp)
12x Box Jump: 24"
12x Double Under
12x Ring Dip
12x KB Swing: 2 Pood
12x HSPU - (Replaced with 24x pushup)
12x Wallball: 20lbs
12x Burpee
12x K2E
12x C2B Pullup
1200m Run

Time:16:48

Officially a platinum (unlimited) member of the Lalanne gym. More days at the box, less days at the bar.

WOD: 06/22/10 @ 5:30pm w/ Nat

650m Run
25x Dislocates
50x Lunges
50x Air Squats

5x5 Deadlift: 225lbs

Went with light weights for the 5x5 to work on form/mechanics. Really emphasized/focused on the negatives to make sure my back wasn't rounding when coming down.

Finisher For Time:
800m Run
21x Deadlift: 205lbs
3x Cindy
400m Run
15x Deadlift: 205lbs
2x Cindy
200m Run
9x Deadlift: 205lbs
1x Cindy

Time: 19:47