WOD 11/11/10

Warm up - Ran 800 meters, sprinting the last 100 (nice idea Aaron).... i haven't run that fast in a long long time, but it is nice to know i still have the speed even at the tender age of 31.

Weighted Pull-Ups
-break
As many rounds as possible in 20 minutes of:
6 Sumo-Deadlift High-Pull 95/65#
8 Knees to Elbows
12 KB Swing 1.5#

5 2/3rds

A week away from the brickhouse on business, poor food choices (alas i was in san antonio) ensured that i was pretty mush gassed out last night on the WOD. That said i got the hang and technique of the K2E so i think i am just a short step away from performing kipping pull ups. Great to be back, great to see the same old faces.... bring on saturday!

WOD - 11/03/10

Box Squat 5-5-5-5-5 (185lbs)

Big thanks to Aaron for helping me with my form on the box squats. He certainly makes it look easy, something to aspire too.

-break
"Steel Legs"
Ten rounds for time:
Sprint 100 meters
10 Jumping Squats
10 Overhead Walking Lunges 45/25#

final time 13:16

I am writing this the day after the workout and all i can say is.... boy do my legs ache today!!!

WOD 10/28/10

The Dallas and G Show...

Warm up
200m run, followed by 10 dislocates and 20 jumping squats

Power Snatch
5-4-3-2-1 (105lbs)
-break
For time:
1 PS 95/65#
5 Burpees
2 PS
5 Burpees
3 PS
5 Burpees
4 PS
5 Burpees.... ETC
All the way through (1.2.3.4...... thru 10 PS with 5 burpees each round) Last round is 10 PS followed by 5 burpees

Time: 12.24

Firstly, thanks to Dallas for turning up, otherwise it would have been just me and Nat and that would have just been miserable ..... anyway this workout was intense, i was struggling by round 7 and the last three sets were pure misery. I can say that this WOD really pushed me to my limit as even 1 hour after the WOD my body was still shaking!!!

WOD 10-27-10

Warmup:

2k row - around 8 minutes (bugger i hate rowing)


Strength:

Pistols
5 rounds 5 each leg - used the pu bar for assistance
WOD:

"45's"

21-15-9
squats
push ups w hand release
wall balls 20#

9-15-21
KB swings 1.5 pd
pull ups - used a green band

45
box jumps 24"
sit ups

Finale time circa 17 minutes

Sorry nothing witty to say today.

WOD 10/26/10

Warm up:

800 m run
Dynamic Band Stretching

Handstands 3 rounds - 30seconds hold, 30 seconds rest
1 inch break
2 inch break
3 inch break

(was comfortable with the handstands, really engaging my core to keep stable, although 30 seconds is still a long time)

Strength:

Push jerk
4x3

95
145
maxed out at 145lb for the final 3 sets
WOD:

5 rounds:
10 push jerk (115lbs) (after two rounds my elbows were mudering me so i switched to to hang cleans)
5 hspu (use 1 abmat)
50 double unders
Time = 18:54

I may, just may have got the hang of double unders, admittedly i think i look like a dork when doing them given my weird jumping technique, but at least i can string 10 together now.

WOD 10/20/10

Warm Up:

5 minutes of Jump Rope

Hypoxic Kettlebell Swings (1 pood - this was an interesting exercise)
2 for 1’s – Wall Balls

Strength:

6 x 3 Hang Squat Snatch

I struggled with the 45lb bar, no really i did, for some reason i have lost the ability to squat!!!

WOD:

3 Rounds

10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
500m Row

Finale time: 18:20

I was still a little fatigued from tuesday's work out so found this one tough. The 500m rows seemed like they would never end.

WOD 10/19/10

Warm-up

400m Run

100 Box Jumps AFAP (24") - 4:56 ( i had a good pace here, could have pushed a little harder to improve time but i was happy with my overall performance)

20 Rep Max Thruster (#75) (need to work on my grip here, i struggle to hold the bar in my hands while resting on my chest, it usually falls onto two fingers which then means i can't get the correct grip to press the bar, ARSE!)

WOD: "Dirty Thirty"

30 reps of each
Box Jump (24")
jumping pullup
K2E (substituted fpr pushups)
KB swing (1p)
walking lunge
push press (45lbs)
back extension
burpee
wall balls (14lbs)
double under

Finale time: 17:16

Wow what a great class, this was a super challenging WOD. Great to see the 4:30pm class so full. perhaps the 4:30 is the new 5:30, like thursday is the new friday - yeah ok i'll shut up now.

WOD 10/14/10

Baseline: 4:45
I am pretty sure my original time was 7:35, so today's time has just blown me away, i am super stoked. Eeven allowing for first time nerves and not knowing how to pace myself, this is one hell of an improvement, Thank you to all the trainers and students i have worked with over the last 4-5 months, the proof is in the pudding as they say


Power Clean 5x3. 5*125lbs... i have the explosivness and can handle the weigfht, will suggested i go heavier to see if i can maintain the explosivness, added 20lb, guess what it beat me.

-break

Finale
21-15-9 rep rounds for time:
Kettlebell Snatch Rt. (Used 1 pood)
Kettlebell Snatch Lt.
Pull-Ups (green band)

Time: 9:13

So here i was yesterday stating i feel slower and weaker and then i go and blow away my baseline test. I really should just keep my opinions to myself and just listen to the trainers... clearly its working!

WOD 10/13/10

400 meter run warm up

5x5 wall push ups. jeez its hard to keep your balance

6x3 bench. just kept to 135lb - my right elbow was giving me grief

21/18/15/9/6/3
Kettle bell swings with a "1.5".
Knees to elbows. (substituted for push ups)
Double Unders
400 meter sprint at the end.
16:35 time

Another great session the 400m sprint almost killed me though. Overall a great start to the new Wed 4:30pm, a great turn out. Welcome to Dallas to the class!

WOD 101/12/10

650m jog
20x Dislocates
Stretching

Muscle up progression - can do dips ok, and teh plank pullyups so now its just tiem to go full throttle and do a muscle up

3x3 Box Squat:

135
165
185

WOD:

5 Rounds:
10x DB Squat Clean: 35lbs each hand
15x Box Jump: 24"
400m Run

Time: 23.00 ish minutes

Man i struggeled, i feel like i have gotten weaker and slower over the last few weeks.....

WOD 10/7
Jog 650m

3 rounds:
10 ring pullups
8 clapping pushups

Strict press:
3X5@95

Finale
5 rounds at 95lb (I just knew 135lbs would be too much for me)
7 DL
7 HPC
7 FS
7 Push jerk
200m sprint
90 sec rest

Time: 20:31

boy this was aggresive, one hell of a workout!

Also special shout out to John and Jim for gifting me a lovely wife beater vest which read " Student athelete of the week and a British Beast for life"... i am sure the photo will follow shortly!

Good luck to team lalanne at the tough mudder this weekend!

10/04/10 - 20 mile bike ride

10/05/10 - WOD

Wow what a turnout, i honestly thought I had turned up late, it was a big class but great to see some new and old faces at the 4:30pm class. It was also awesome to have Joe from Seattle join us for the session.

650 run
tabata burpees - man i love these ( consistently did 6, but managed 8 in the first two rounds)

Overhead Squat
3,3,3,3,3 - for some reason i wasn't listening and did sets of 5, maxed out at 95lbs. I usually struggle with these but today i felt pretty good. Sarah V helped me with form last time so i tried to keep her comments in mind this time around.
-break
AMRAP 20 MIN:
Row 500 meters ( i ran 400m)
15 DB Thrusters 95/65# (50#, i struggle to hold onto dumbell weights with my finger still)

Finale: 5 rounds

Super happy that Chris and the team have decided to start a 4:30pm class on Wednesday's. Some of us had been discussing adding a third day to our week so this is the perfect solution.

09/30/10

A little late i know but here it is nonetheless:

Workout of the Day
Box Squat
2,2,2,2,2,2,2,2 - 135lb
Three rounds for quality:
10 DB Bulgarian Split Squat
10 GHD Sit-Up
-break
Animal
For time:
150 Kettlebell Swings 2/1.5# ( i used 1.5)

finale time 12:09... geeee wizzz that was tough, my legs and core were still aching two days after this workout... this discipline certainly has my number!

09/27/10 - 20 mile bike ride

WOD 09/28/10

Max Effort Press
5,5,5,5,5

Worked my way to 115lbs for the last three sets, its amazing how hard it is to press 115lb without using your knees or hips....

-break
Five rounds for quality:
10 Chins
10 Ring Dips

Used the red bands for all three sets

Three rounds for time:
30 Wall Balls 20/14#
200 Farmers walk (110lb in total 64% body weight)

Time: 17.01

Wall balls kicked my arse.... as usual!

FGB 5

I have no hesitation in saying that i was a little nervous as i walked into the brick house on Saturday. I foolishly did not attend any of the Friday sessions so i really had no idea what i had let myself in for. All i can say is that it was one of the most grueling yet enjoyable things i have done in a long time. I think one word sums up the entire event and that is "camaraderie". Everyone, who was there really helped to encourage and push each athlete to perform at their best. The atmosphere was electric and i was humbled just to be a part of it. It was great to see the same old faces but even better to put some faces to names of students whom I don't ordinarily get to meet. Special thanks to Sarah V my scorer for the session, without your great coaching and encouragement my score would be a lot worse than the already paltry score it is now.

I can't wait for the next FGB, i think i will be a little smarter next time in how i approach each discipline and I really want to heavily improve my score..

Row
Push Press (75#)
Box Jumps (20")
SDHPs (75#)
Wallballs

Reps 209

N.B Big thanks for making me "student athlete of the week", it was and is a pleasant surprise, but honestly speaking i wouldn't be at the stage i am today with the great coaching from Natalie and Will in particular as well as all of the regular students i train with who push me to be a better athlete. Only one thing though, seriously was the best photo you really got of me from the entire 17 minutes????