Training:
3 sets:
12 SDLHP - 125#/80#
Row 90 sec @ 90% effort
rest 2 min
+
3 sets:
12 db thrusters - 35/20#/h
AMRAP Double Unders in 60 sec
rest 2 min
+
3 rounds as fast as you can:
20 box jumps unbroken - 20/14"
25 sit ups
Wednesday, December 30, 2009
Monday, December 28, 2009
Monday 12-28-09 WOD
Planque 30-30-30
Upper-body pressing
5 sets of:
1. 5 Ring Push Ups x 5 reps
2. Frog stand x 10 seconds
Legs
3 sets of:
1. Pistols x 5 (each leg)
2. Air Squats x 10 reps
3 Rds for Time
800M Run
Move 2 45lbs plates 50 meters
10 HSPU
Move 2 45lbs plates 50 meters
Upper-body pressing
5 sets of:
1. 5 Ring Push Ups x 5 reps
2. Frog stand x 10 seconds
Legs
3 sets of:
1. Pistols x 5 (each leg)
2. Air Squats x 10 reps
3 Rds for Time
800M Run
Move 2 45lbs plates 50 meters
10 HSPU
Move 2 45lbs plates 50 meters
Monday, December 21, 2009
Sunday 12-20-09 WOD
Ran two miles at the Park did 30 dips/30 pullups/45 pushups at the different stations. Weather was awesome.
Wednesday, December 16, 2009
Tuesday, December 15, 2009
Tuesday 12-15-09 WOD
Upper-body pressing
5 sets of:
1. HSPU x 5 reps
2. Frog stand x 10 seconds
Legs
3 sets of:
1. Pistols x 5 (each leg)
2. Tripod to Handstand x 10 reps
Adrianne's Streches
AMRAP
10 Wall Ball(20lbs)
10 Box Jumps
10 KB Swing
5 Deadlifts (weight TBD)
Stretching
5 sets of:
1. HSPU x 5 reps
2. Frog stand x 10 seconds
Legs
3 sets of:
1. Pistols x 5 (each leg)
2. Tripod to Handstand x 10 reps
Adrianne's Streches
AMRAP
10 Wall Ball(20lbs)
10 Box Jumps
10 KB Swing
5 Deadlifts (weight TBD)
Stretching
Monday, December 14, 2009
Monday 12-13-09 WOD
Warm Up
Upper-body pulling
3 sets of:
1. Dead-hang pull-ups x 5 (with weight)
2. Muscle-up rows x 3
Core/Low Back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Adriane Exercies-will adjust
Hopper WOD
"A Clean Jump"
Every 1.5 minutes for 10 Rds
>3 Power Cleans
>3 Box Jumps
>3 Power Cleans
>3 Box Jumps
Recomended Weight: 135lbs (May scale down just to see how my back feels)
Upper-body pulling
3 sets of:
1. Dead-hang pull-ups x 5 (with weight)
2. Muscle-up rows x 3
Core/Low Back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Adriane Exercies-will adjust
Hopper WOD
"A Clean Jump"
Every 1.5 minutes for 10 Rds
>3 Power Cleans
>3 Box Jumps
>3 Power Cleans
>3 Box Jumps
Recomended Weight: 135lbs (May scale down just to see how my back feels)
Friday, December 11, 2009
Friday 12-11-09 WOD
Rest Day -
Dri Firing
Pistol
Standards
5/1 x 10 Ready
5/1 x 10 Holster
5/1 x 10 Failed Drills
1/1 x 10 Ready
1/1 x 10 Holster
Clear House with Blue
Rifle
Standards
5/1 x 10 Ready
1/1 x 10 Ready
Transition R/P x 10
Clear House W/Simulated
Tac Med drill
Dri Firing
Pistol
Standards
5/1 x 10 Ready
5/1 x 10 Holster
5/1 x 10 Failed Drills
1/1 x 10 Ready
1/1 x 10 Holster
Clear House with Blue
Rifle
Standards
5/1 x 10 Ready
1/1 x 10 Ready
Transition R/P x 10
Clear House W/Simulated
Tac Med drill
Thursday 12-10-09 WOD
Krav Maga Fight Class
Worked on High Guard
Complex focus mit drills
Slips on a 2 & 3 Combo
Rolls on a 2 & 3 Combo
It was a good workout high guard was uncomfortable but I focused on the drill.
Need to work on some sparing this weekend and the holster work H2H combo.
Worked on High Guard
Complex focus mit drills
Slips on a 2 & 3 Combo
Rolls on a 2 & 3 Combo
It was a good workout high guard was uncomfortable but I focused on the drill.
Need to work on some sparing this weekend and the holster work H2H combo.
Wednesday, December 9, 2009
Tuesday, December 8, 2009
Tuesday 12-09-10 WOD
Plank x 30 seconds
Upper-body pulling
5 sets of:
1. Dead-hang weighted pull-ups x 3
2. Muscle-up rows x 2 (full turnout at the start)
3. Bonus: Kip x 3 (if learning the butterfly kip)
Core/low back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Tuck/straddle press to headstands x 3
5 Rds Bas All Around
Pull ups (dead hang)
Box Jump Burpees
21- 15 -9
For time:
Upper-body pulling
5 sets of:
1. Dead-hang weighted pull-ups x 3
2. Muscle-up rows x 2 (full turnout at the start)
3. Bonus: Kip x 3 (if learning the butterfly kip)
Core/low back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Tuck/straddle press to headstands x 3
5 Rds Bas All Around
Pull ups (dead hang)
Box Jump Burpees
21- 15 -9
For time:
Monday, December 7, 2009
Monday 12-07-09 Wod
Plank x 30 seconds
Upper-body pressing
5 sets of:
1. HSPU x 5 reps
2. Frog stand x 10 seconds
Legs
3 sets of:
1. Pistols x 5 (each leg)
2. Hip extensions x 10 reps
Notes: Handstand push-ups can be partial range of motion, and
pistols may be done to a box. As you’re coming out of the bottom
position of a pistol, raise the chest at the same time as you extend
the hip. Hip extensions are done on a GHD with the low back never
rounding.
5 x 2 minute Rds Bass Rutten
For Time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
Finisher two minutes
Upper-body pressing
5 sets of:
1. HSPU x 5 reps
2. Frog stand x 10 seconds
Legs
3 sets of:
1. Pistols x 5 (each leg)
2. Hip extensions x 10 reps
Notes: Handstand push-ups can be partial range of motion, and
pistols may be done to a box. As you’re coming out of the bottom
position of a pistol, raise the chest at the same time as you extend
the hip. Hip extensions are done on a GHD with the low back never
rounding.
5 x 2 minute Rds Bass Rutten
For Time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
Finisher two minutes
Friday, December 4, 2009
Friday 12-04-09 WOD
Rest Day
If the weather Sucks I may work on some Krav and Gun Technique at the House
If the weather Sucks I may work on some Krav and Gun Technique at the House
Thursday 12-03-09 WOD
Krav Maga Fight Class
Worked on the following skills
Greco Roman Clinch
Getting to Double Unders
Creating Space
Lat Pull
Pushing Leg
Moving in Greco Roman Clinch to Plumb
Using kidney punchs, head punches, knees and corkscrew kick in clinch
Position in Clinch
Finisher:
2 Minutes quick punches
Keep your hands high and use body
Worked on the following skills
Greco Roman Clinch
Getting to Double Unders
Creating Space
Lat Pull
Pushing Leg
Moving in Greco Roman Clinch to Plumb
Using kidney punchs, head punches, knees and corkscrew kick in clinch
Position in Clinch
Finisher:
2 Minutes quick punches
Keep your hands high and use body
Wednesday, December 2, 2009
Wednesday 12-02-09 WOD
Warm Up
Upper Body Pulling
3 Sets of:
1) Dead-Hang Pull Ups x 5
2) Muscle up Rows x 3
3) Bonus: Kip x 3 (butterfly)
Core/Low Back
3 Sets of:
1) Tuck L-Sit on the rings x 10 seconds
2) Ball Back Extensions x 10 reps
Tabata Pushups
20 seconds on 10 seconds off
8 Rds
5 Rds for Time:
10 Cleans w/Dynamax Ball
15 Box Jumps
20 Situps
May go to Krav Class and shorten workout just depends on how I feel today.
Upper Body Pulling
3 Sets of:
1) Dead-Hang Pull Ups x 5
2) Muscle up Rows x 3
3) Bonus: Kip x 3 (butterfly)
Core/Low Back
3 Sets of:
1) Tuck L-Sit on the rings x 10 seconds
2) Ball Back Extensions x 10 reps
Tabata Pushups
20 seconds on 10 seconds off
8 Rds
5 Rds for Time:
10 Cleans w/Dynamax Ball
15 Box Jumps
20 Situps
May go to Krav Class and shorten workout just depends on how I feel today.
Tuesday, December 1, 2009
Monday, November 30, 2009
Monday 11-30-09 WOD
Plank Drill 30 Seconds
5 Sets of Upper Body Pushing:
2 Attempts: hand stand hold against wall x 10 secs
5 Ring Push Ups
Frog Stand x 10 secs
3 Sets of Lower Body:
Over head Squat 10 reps (Bar)
Dead Lift 10 reps (Bar)
5 HSPU
10 Pull Ups
20 Squats
7 Rds for Time
5 Sets of Upper Body Pushing:
2 Attempts: hand stand hold against wall x 10 secs
5 Ring Push Ups
Frog Stand x 10 secs
3 Sets of Lower Body:
Over head Squat 10 reps (Bar)
Dead Lift 10 reps (Bar)
5 HSPU
10 Pull Ups
20 Squats
7 Rds for Time
Wednesday, November 25, 2009
Wedseday 11-25-09 WOD
Plank 3 Rds - 30 seconds each postion
Back Extensions x 3 Rds
5 Minutes on Foam Roller
"Monday's Warm up"
May go to Bayou city depending on how my back feels:
If not I'm just going to use the hopper.
Back Extensions x 3 Rds
5 Minutes on Foam Roller
"Monday's Warm up"
May go to Bayou city depending on how my back feels:
If not I'm just going to use the hopper.
Tuesday, November 24, 2009
Tuesday 11-24-09 WOD
Plank x 3-30 second intervals
Back Etensions 10reps x 3 rds
Warm Up:
Upper Body Pulling:
5 sets of:
1) Kip Attemp x 3
2) Dead Hang Pull Ups x 5
Core/Lower Back
3 sets of
1) Tuck L-Hang x 10 seconds
2) Kettle Bell Swings x 10 seconds
WOD:
10 Wall Ball
40 Pull Ups
20 Wall Ball
30 Pull Ups
30 Wall Ball
20 Pull Ups
40 Wall Ball
10 Pull Ups
20lbs ball for time:
Cool Down
Stretches focusing on quads and back
Back Etensions 10reps x 3 rds
Warm Up:
Upper Body Pulling:
5 sets of:
1) Kip Attemp x 3
2) Dead Hang Pull Ups x 5
Core/Lower Back
3 sets of
1) Tuck L-Hang x 10 seconds
2) Kettle Bell Swings x 10 seconds
WOD:
10 Wall Ball
40 Pull Ups
20 Wall Ball
30 Pull Ups
30 Wall Ball
20 Pull Ups
40 Wall Ball
10 Pull Ups
20lbs ball for time:
Cool Down
Stretches focusing on quads and back
Monday, November 23, 2009
Wednesday, November 18, 2009
Wedseday 11-18-09 WOD
3 Rd "Base Line"
800m Run
40 Squats
30 Situps
20 Pushups
10 Pullups
Rest 5 Minutes Between Each Rd
Record Times Each Rd
Krav Maga Advanced Class
800m Run
40 Squats
30 Situps
20 Pushups
10 Pullups
Rest 5 Minutes Between Each Rd
Record Times Each Rd
Krav Maga Advanced Class
Tuesday, November 17, 2009
Monday, November 16, 2009
Thursday, November 12, 2009
Tuesday, November 10, 2009
Friday, November 6, 2009
Thursday 11-05-09 WOD Update
Dedicated to the Guys Killed at Fort Hood
Courtesty of Vik and David at Bayou City Crossfit
Three 8 Minutes Rds
RD 1 Thursters 135lbs
RD 2 American Kettle Bell Swings 1-1/2 Pood
Rd 3 Power Clings 135lbs
Every Minute on the Minute 5 burpees. On minute 8 you rest 1 minute before starting next round. You could each rep, do not count burpees.
This sucked I went light weight to not risk my back. It still sucked. 75/35 lbs
72 Thursters
103 KB Swings
52 Power Clings
227 total
Courtesty of Vik and David at Bayou City Crossfit
Three 8 Minutes Rds
RD 1 Thursters 135lbs
RD 2 American Kettle Bell Swings 1-1/2 Pood
Rd 3 Power Clings 135lbs
Every Minute on the Minute 5 burpees. On minute 8 you rest 1 minute before starting next round. You could each rep, do not count burpees.
This sucked I went light weight to not risk my back. It still sucked. 75/35 lbs
72 Thursters
103 KB Swings
52 Power Clings
227 total
Thursday, November 5, 2009
Thursday 11-05-09 WOD
Bayou City Cross Fit
Packing tonight for Combat shooting and tactics school. Pretty stoked about getting to train with Paul Howe. Practiced last saturday in preparation (AR is dialed in)
***************************************************************************************
10 Rds course of fire below repeated without rest
In body armour, chest rig (300rds), Primary and Secondary weapon
Two shots 300 yrds prone on steel target
Two shots 300 yrds with baracade support on steel target
Two shots 300 yrds standing on steel target
Spring to 250 yrd mark
Two shots 250 yrds kneeling behind cover on steel target
Two shots 250 yrds standing and poping out of cover on steel target
Spring to 200 yrd mark
Two shots 200 yrds prone on berm on steel target
Two shots 200 yrds standing and poping out of cover on steel target
Sprint to 100 yrd mark
Two shots 50 yrds prone on simulated rooftop on paper target
Two shots 100 yrds prone on simulated rooftop on steel target
Two shots 100 yrd on unsupported knees on simulated rooftop on steel target
Lateral sprint to bush cocealment
Fours shots 100 yrd rice paddy squat position through concealment
Lateral spring to baracade cover
Four shots 100 yrd on supported knees using baracade as cover
Sprint to 75 yrd postion with no cover-stow primary weapon and transition to secondary pistol on the move
1 head shot 75 yrds standing
Sprint to 50 yrd position
5 shots in the chest and 1 in the head at 50 yrds
Jog back to 300yrd mark and repeat
*************************************************************************************
I tried to challenge my skill level as much as possible. Weather was awesome and it took me about 1-1/2 hours to complete 10 rds. I was hitting about 75% but I was hanging out right in my uncomfortable zone. I could have gone slower and been more accurate but I wanted to really push myself. I really love to train this way. I was making 300 yrd standing shots with a heart beat over 180 per minute. I really want to get as comfortable as possible in that hyped up high adrenelin zone. Pretty happy to be able to pull that off.
Packing tonight for Combat shooting and tactics school. Pretty stoked about getting to train with Paul Howe. Practiced last saturday in preparation (AR is dialed in)
***************************************************************************************
10 Rds course of fire below repeated without rest
In body armour, chest rig (300rds), Primary and Secondary weapon
Two shots 300 yrds prone on steel target
Two shots 300 yrds with baracade support on steel target
Two shots 300 yrds standing on steel target
Spring to 250 yrd mark
Two shots 250 yrds kneeling behind cover on steel target
Two shots 250 yrds standing and poping out of cover on steel target
Spring to 200 yrd mark
Two shots 200 yrds prone on berm on steel target
Two shots 200 yrds standing and poping out of cover on steel target
Sprint to 100 yrd mark
Two shots 50 yrds prone on simulated rooftop on paper target
Two shots 100 yrds prone on simulated rooftop on steel target
Two shots 100 yrd on unsupported knees on simulated rooftop on steel target
Lateral sprint to bush cocealment
Fours shots 100 yrd rice paddy squat position through concealment
Lateral spring to baracade cover
Four shots 100 yrd on supported knees using baracade as cover
Sprint to 75 yrd postion with no cover-stow primary weapon and transition to secondary pistol on the move
1 head shot 75 yrds standing
Sprint to 50 yrd position
5 shots in the chest and 1 in the head at 50 yrds
Jog back to 300yrd mark and repeat
*************************************************************************************
I tried to challenge my skill level as much as possible. Weather was awesome and it took me about 1-1/2 hours to complete 10 rds. I was hitting about 75% but I was hanging out right in my uncomfortable zone. I could have gone slower and been more accurate but I wanted to really push myself. I really love to train this way. I was making 300 yrd standing shots with a heart beat over 180 per minute. I really want to get as comfortable as possible in that hyped up high adrenelin zone. Pretty happy to be able to pull that off.
Wednesday, November 4, 2009
Tuesday 11-04-09 WOD
15 Minutes AMRAP
10 Airsquats
10 Pull ups
15 Box Jumps
10 Rds
Did Pull ups with out fracturing until the last set.
Practised bar Muscle ups (need work)
Push Press with PVC
10 Airsquats
10 Pull ups
15 Box Jumps
10 Rds
Did Pull ups with out fracturing until the last set.
Practised bar Muscle ups (need work)
Push Press with PVC
Monday, November 2, 2009
Monday 11-02-09 WOD
Stretching with Adriane
25 Squats
25 Pushups
25 Pull Ups
25 Sit Ups
Three Rds for Time
25 Squats
25 Pushups
25 Pull Ups
25 Sit Ups
Three Rds for Time
Friday 10-30-09 WOD
Bayou City Crossfit
9 AirSquat
6 Burpees
9 24" Box Jumps
AMRAP
3 Minutes on 1 minute off
5 Rds
13 Rds Completed
9 AirSquat
6 Burpees
9 24" Box Jumps
AMRAP
3 Minutes on 1 minute off
5 Rds
13 Rds Completed
Thursday, October 29, 2009
Wedseday 10-28-09 WOD
Warm Up
800m Run
50 Supermans
50 Situps
3 Rds for Time: 24:59
3 Rds Bas Shadow Boxing
Stretch
Run was close to 1000m but who cares and I lost a lot of time on the supermans didn't get into my groove until the last round. Just didn't push it as hard as I could have. I pretty sure I could shave at least at leaset 5 minutes off next time.
800m Run
50 Supermans
50 Situps
3 Rds for Time: 24:59
3 Rds Bas Shadow Boxing
Stretch
Run was close to 1000m but who cares and I lost a lot of time on the supermans didn't get into my groove until the last round. Just didn't push it as hard as I could have. I pretty sure I could shave at least at leaset 5 minutes off next time.
Monday, October 26, 2009
Monday 10-26-09 WOD
Warm Up
Stretching
75 Pushups
50 Ring Body Row
75 Ring Dips
30 Dead Hang Pullups - 30lbs weighted vest
25 Handstand Push Ups
Cool Down
5 Rds of Bas
Stretch
Stretching
75 Pushups
50 Ring Body Row
75 Ring Dips
30 Dead Hang Pullups - 30lbs weighted vest
25 Handstand Push Ups
Cool Down
5 Rds of Bas
Stretch
Friday, October 23, 2009
Friday 10-23-09 WOD
Depending on the WOD I might start back at Bayou City. Back is still only about 50%
OR
Main Sight:
4 rds
50M Walking Lunges
50 Sit ups
Ring Work
OR
Main Sight:
4 rds
50M Walking Lunges
50 Sit ups
Ring Work
Thursday, October 22, 2009
Thursday 10-22-09 WOD
I'm going to spend the next 5 weeks focusing on what I'm really weak on.
Flexibility
Muscle Endurance
Mental Endurance
Lifting Technique - PVC only (specifically Thruster/shoulder flexibility)
Corp Body Strength
Ring Work
Thursday WOD: 30 Minutes Stretching - Charlies Fight Class
Flexibility
Muscle Endurance
Mental Endurance
Lifting Technique - PVC only (specifically Thruster/shoulder flexibility)
Corp Body Strength
Ring Work
Thursday WOD: 30 Minutes Stretching - Charlies Fight Class
Wednesday, October 21, 2009
Wedseday 10-21-09 WOD
Stetching session with Adrian went well, I'm sore as hell. Didn't do the tabata, will incorporate it into workout today and Krav Advanced class.
Tuesday, October 20, 2009
Tuesday 10-20-09 WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Monday, October 19, 2009
Monday 10-19-09 WOD
400 M Run
50 Box Jumps
50 Push Ups
50 Ball Slams
50 Pull ups
50 Double Unders
50 Sit ups
400 M Run
For Time:
50 Box Jumps
50 Push Ups
50 Ball Slams
50 Pull ups
50 Double Unders
50 Sit ups
400 M Run
For Time:
Wednesday, October 14, 2009
Monday 10/12/09~Friday 10/18/09 WOD
I'm taking this week off from any lifting to let me back heal.
I'm going to do some light running and cal. on Wedseday before the U2 concert.
I've also going to help set up for the Warrior Support Three Gun Match Thursday and I'm shooting the pre-match Friday and RSO duty on Saturday.
Went to Don's funeral yesterday, really does suck to lose such a good guy. Really hit home and brough back memories of when I was almost killled. Fact is you can be a professional and accidents still happen. Ordered a new holster with a locking mechanism for Paul Howe Class. I've grabbed at a gun that flew out of my holster while running once and I don't want to do that again. Going to work with the Blue gun so I don't instictively grab at it.
RIP Don
I'm going to do some light running and cal. on Wedseday before the U2 concert.
I've also going to help set up for the Warrior Support Three Gun Match Thursday and I'm shooting the pre-match Friday and RSO duty on Saturday.
Went to Don's funeral yesterday, really does suck to lose such a good guy. Really hit home and brough back memories of when I was almost killled. Fact is you can be a professional and accidents still happen. Ordered a new holster with a locking mechanism for Paul Howe Class. I've grabbed at a gun that flew out of my holster while running once and I don't want to do that again. Going to work with the Blue gun so I don't instictively grab at it.
RIP Don
Monday, October 12, 2009
Crossfit Champions Competition
400m Run
15 Thrusters (135lbs)
500 M row
15 Hang Clings (155lbs)
200 Jump Ropes
15 Hang Clings (135lbs)
500 M Row
15 Thursters (135lbs)
15 Thrusters (135lbs)
500 M row
15 Hang Clings (155lbs)
200 Jump Ropes
15 Hang Clings (135lbs)
500 M Row
15 Thursters (135lbs)
Thursday 10-08-09~Friday 10-10-09 WOD
Active Rest and Streching :
Preparation really took a back seat to Jeanna. She was as sick as I've ever seen her. I was really concerned given her history with Pnemonia. She was really pissed not to compete. I have no doubt with her strength, she would have qualified in the standard womens.
On a sad note, Don passed away Thurday evening from a gun shot would to the groin. Unfortunatly it hit his femoral artery. Really is sad to loss such a good guy, just hits home how dangerous the world is. RIP Don!
Preparation really took a back seat to Jeanna. She was as sick as I've ever seen her. I was really concerned given her history with Pnemonia. She was really pissed not to compete. I have no doubt with her strength, she would have qualified in the standard womens.
On a sad note, Don passed away Thurday evening from a gun shot would to the groin. Unfortunatly it hit his femoral artery. Really is sad to loss such a good guy, just hits home how dangerous the world is. RIP Don!
Wednesday, October 7, 2009
Tuesday 10-07-09 Diet
Breakfast: Fruit
Snack: Nuts
Lunch: Steak
Snack: Nuts
Dinner: Paleo Friendly Omega Meatballs
Snack: Celery and Almond Butter
Snack: Nuts
Lunch: Steak
Snack: Nuts
Dinner: Paleo Friendly Omega Meatballs
Snack: Celery and Almond Butter
Monday, October 5, 2009
Monday 10-05-09 WOD
5 Box Jump Burpees
15 Thrusters(95lbs)
5 Burpees
15 KB Swings (1-1/2 Pood)
4 Rounds
400 M Run
For Time:
15 Thrusters(95lbs)
5 Burpees
15 KB Swings (1-1/2 Pood)
4 Rounds
400 M Run
For Time:
Monday 10-05-09 Diet
Breakfast: Fruit, Eggs
Snack: Fruit
Lunch: Steak
Snack: Fruit/Nuts
Dinner: Paleo Friendly Meatballs
Snack: Celery and Almond Butter
Snack: Fruit
Lunch: Steak
Snack: Fruit/Nuts
Dinner: Paleo Friendly Meatballs
Snack: Celery and Almond Butter
Sunday 10-04-09 WOD
100 BURPEE CHALLENGE
TIME: 9:54
Not the best performance but didn't stop for the most part, just need to work on efficientcy and getting into a rhythm.
TIME: 9:54
Not the best performance but didn't stop for the most part, just need to work on efficientcy and getting into a rhythm.
Friday, October 2, 2009
Thursday 10-01-09
Went to the physical therapist for my back today. Apparently the joint that connects by back bone and pelvis is out of alignment. It hurts like a bitch all the time. Definatly the most painful back injury I've ever had. Good news is that its going get fixed.
Did Charlies META:
100 jump ropes: WU
AMRAP: 30 minutes
Double KB Thrusters (35lbs each hand)
10 Pushups
6 Pull Ups
10 Box Jumps with roll
15 Double Unders
25 Sit ups
Fight Class:
10 Rds Sparing
5 Rds Grappling
Mike caught me in a pretty wicked armbar, cardio was not bad for having been out 1-1/2 months. Going to get back to it pretty regular.
Did Charlies META:
100 jump ropes: WU
AMRAP: 30 minutes
Double KB Thrusters (35lbs each hand)
10 Pushups
6 Pull Ups
10 Box Jumps with roll
15 Double Unders
25 Sit ups
Fight Class:
10 Rds Sparing
5 Rds Grappling
Mike caught me in a pretty wicked armbar, cardio was not bad for having been out 1-1/2 months. Going to get back to it pretty regular.
Wedseday 09-30-09 WOD
Bayou City Crossfit:
500 M Row
21 Box Jumps
21 KB Swings
400 M Run
21 Box Jumps
21 KB Swings
500 M Row
21 Box Jumps
21 KB Swings
400 M Run
Time: 16:05
500 M Row
21 Box Jumps
21 KB Swings
400 M Run
21 Box Jumps
21 KB Swings
500 M Row
21 Box Jumps
21 KB Swings
400 M Run
Time: 16:05
Wednesday, September 30, 2009
Tuesday 09-29-09 WOD
Went Hog Hunting with Night Vision and Suppresors:
Didn't get a chance to work out even though I hiked all over the place and lost about 10lbs of water weight. Walked right up on a dozen hogs and we annialted almost the entire herd. Night vision rocks and gave us a distinct advantage. Suppresors helped to keep down muzzle flash and didn't spook the Hogs as much. Lots of fun and worth missing a workout.
Didn't get a chance to work out even though I hiked all over the place and lost about 10lbs of water weight. Walked right up on a dozen hogs and we annialted almost the entire herd. Night vision rocks and gave us a distinct advantage. Suppresors helped to keep down muzzle flash and didn't spook the Hogs as much. Lots of fun and worth missing a workout.
Tuesday 09-29-09 Diet
Breakfast: Banana with honey and Almond Butter
Snack: Fruit
Lunch: Assorted vegetable and salad with chicken
Snack: Nuts, Fruit
Dinner: Hamburger (was visiting some friends and didn't want to be rude)
Snack: Fruit
Snack: Fruit
Lunch: Assorted vegetable and salad with chicken
Snack: Nuts, Fruit
Dinner: Hamburger (was visiting some friends and didn't want to be rude)
Snack: Fruit
Monday, September 28, 2009
Monday 09-28-09 Diet
Breakfast: Apple, Banana, Pear
Snack: Mixed Nuts
Lunch: Steak, Vegetables
Snack: Almonds
Post WOD: Hemp Protein
Dinner: Beef & Peppers (From Paleo Book)
Snack: Celery and Almond Butter
Snack: Mixed Nuts
Lunch: Steak, Vegetables
Snack: Almonds
Post WOD: Hemp Protein
Dinner: Beef & Peppers (From Paleo Book)
Snack: Celery and Almond Butter
Saturday 09-26-09~Sunday 09-27-09 WOD
Saturday 09-26-09
"Fight Gone Bad"
196 in total
Shane and I definately took the harder road doing Rowing first, I didn't strategize and blew my wod on the first row. But overall I was happy with my performance.
Sunday 09-27-09
Rest Day
"Fight Gone Bad"
196 in total
Shane and I definately took the harder road doing Rowing first, I didn't strategize and blew my wod on the first row. But overall I was happy with my performance.
Sunday 09-27-09
Rest Day
Friday, September 25, 2009
Friday 09-25-09 Diet
Breakfast: Eggs, Venison Pan Sausage, Mushroom, Onions, Yellow Pepper, Pear, Plum
Snack: Nuts
Lunch: Ginger Curry Chicken, Stuffed Pepper
Snack: Nuts
Dinner: Shanes House (looking forward to it)
Snack: Some kind of slow digesting protein (probably Almond Butter and Celery)
Snack: Nuts
Lunch: Ginger Curry Chicken, Stuffed Pepper
Snack: Nuts
Dinner: Shanes House (looking forward to it)
Snack: Some kind of slow digesting protein (probably Almond Butter and Celery)
Thursday 09-24-09 Diet
Breakfast: Tahoe Shrimp Salad, Pear, Orange
Snack: Mixed Nuts, Fruit
Lunch: Tahoe Shrimp Salad, Orange
Snack: Mixed Nuts, Fruit
Dinner: Ginger Curry Chicken, Stuffed Tomatos
Snack: Almond Butter & Celery
Snack: Mixed Nuts, Fruit
Lunch: Tahoe Shrimp Salad, Orange
Snack: Mixed Nuts, Fruit
Dinner: Ginger Curry Chicken, Stuffed Tomatos
Snack: Almond Butter & Celery
Thursday, September 24, 2009
Wedseday 09-23-09 WOD
Power Cling Technique Work
Row for Cal.
Box Jumps
Wall Balls
On a running clock
1 min. at each station
After 3 min. rest for 1min
4 rounds
Row for Cal.
Box Jumps
Wall Balls
On a running clock
1 min. at each station
After 3 min. rest for 1min
4 rounds
Wednesday, September 23, 2009
Wedseday 09-23-0- Diet
Breakfast: Banana, Pear
Snack: Nuts, BJ
Lunch: Paleo Friendly Meat loaf, Salad
Snack: Nuts, BJ
Dinner: Some kind of Shrimp Dish Jeanna is making
Snakc: Bananda, honey, almond butter
Snack: Nuts, BJ
Lunch: Paleo Friendly Meat loaf, Salad
Snack: Nuts, BJ
Dinner: Some kind of Shrimp Dish Jeanna is making
Snakc: Bananda, honey, almond butter
Tuesday, September 22, 2009
Tuesday 09-22-09 Diet
Breakfast: Egg, Red Pepper, OJ
Snack: Nuts, BJ
Lunch: Paleo Friendly Meat Loaf, Salad, Fruit
Snack: Nuts, BJ
Dinner: Paleo Friendly Meat Loaf, Salad, Fruit
Snack: Hemp Protein Shake
Snack: Nuts, BJ
Lunch: Paleo Friendly Meat Loaf, Salad, Fruit
Snack: Nuts, BJ
Dinner: Paleo Friendly Meat Loaf, Salad, Fruit
Snack: Hemp Protein Shake
Monday 09-21-09 WODD
Bayou City Crossfit
50 Pullups
400M Run
21 Thrusters (95lbs)
800 M Run
21 Thrusters
400M Run
50 Pull Ups
Flutter Kicks
Time: 25:36
I sucked wind hard on this. The bar beat me in the mental game, I know I'm in good enough shape I just think I've hit a plateau in my mental game. This will be my focus for some time.
50 Pullups
400M Run
21 Thrusters (95lbs)
800 M Run
21 Thrusters
400M Run
50 Pull Ups
Flutter Kicks
Time: 25:36
I sucked wind hard on this. The bar beat me in the mental game, I know I'm in good enough shape I just think I've hit a plateau in my mental game. This will be my focus for some time.
Monday, September 21, 2009
Monday 09-21-09 WOD
Breakfast: Venison Pan Sausage, Red Pepper, Egg Whites, OJ
Snack: Nuts & Beef Jerky
Lunch: TBA
Snack: Nuts & Beef Jerky
Dinner: Paleo Friendly Meat Loaf
Snack: Almond Butter and Banana's
Snack: Nuts & Beef Jerky
Lunch: TBA
Snack: Nuts & Beef Jerky
Dinner: Paleo Friendly Meat Loaf
Snack: Almond Butter and Banana's
Friday, September 18, 2009
Friday 09-18-09 Diet
Breakfast: Hemp Protein shake
Snack: Fruit, chicken, salad
Lunch: Curry Salmon, salade
Snack: Beef Jerky
Dinner: To be announced (Pam's)
Snack: Fruit, chicken, salad
Lunch: Curry Salmon, salade
Snack: Beef Jerky
Dinner: To be announced (Pam's)
Thursday 09-17-09 Diet
Breakfast: Venison Pan Sausage, Green Peppers, Eggs, Orange Juice
Snack: Beef Jerky, Almonds
Lunch: Company luncheon: Ate only the meat and veggies off a sandwich, and fruit
Snack: Beef Jerky, Almonds
Dinner: Pork chops and squash (Karen's recipe)
Late night supper: Curried Salmon and broiled vegetables.
Snack: Beef Jerky, Almonds
Lunch: Company luncheon: Ate only the meat and veggies off a sandwich, and fruit
Snack: Beef Jerky, Almonds
Dinner: Pork chops and squash (Karen's recipe)
Late night supper: Curried Salmon and broiled vegetables.
Wednesday, September 16, 2009
Wedseday 09-16-09 WOD
21 Push ups
15 OHS 95/65
9 K2E
200 M Run
AMRAP 15 Min.
Cool Down: Tabata Cycle Situps
15 OHS 95/65
9 K2E
200 M Run
AMRAP 15 Min.
Cool Down: Tabata Cycle Situps
Wedseday 09-16-09 Diet
Breakfast: Shrimp Stuffed Avacado, orange juice
Snack: Deer Jerky, Tuna
Lunch: To be determined something at home
Snack: Tuna, hemp protein
Dinner: Some kind of Healthy pork dish Jeanna wants to make
Snack: Hemp Protein
Snack: Deer Jerky, Tuna
Lunch: To be determined something at home
Snack: Tuna, hemp protein
Dinner: Some kind of Healthy pork dish Jeanna wants to make
Snack: Hemp Protein
Tuesday 09-15-09 WOD
"Cindy"
5 Pull Ups
10 Pushups
15 Squats
20 Min AMRAP
Got 14 RDS
I was a little disappointed in myself I was active resting to much on the squats, need to work on getting my leg endurance and sustained heart rate up. Next time I want to hit at 18 Rds
5 Pull Ups
10 Pushups
15 Squats
20 Min AMRAP
Got 14 RDS
I was a little disappointed in myself I was active resting to much on the squats, need to work on getting my leg endurance and sustained heart rate up. Next time I want to hit at 18 Rds
Tuesday, September 15, 2009
Tuesday 09-15-09 Diet
Breakfast: Egg Whites, Venison Pan Sausage, Green Pepper, Orange Juice
Snack: Tuna
Lunch: India Curried Shrimp, Avacado, Salad
Snack: Tuna
Dinner: Shrimp Stuffed Avacado, Baby Carrots with dill and honey
Snack: Fresh Berries
Snack: Tuna
Lunch: India Curried Shrimp, Avacado, Salad
Snack: Tuna
Dinner: Shrimp Stuffed Avacado, Baby Carrots with dill and honey
Snack: Fresh Berries
Monday, September 14, 2009
Monday 09-14-09 WOD
30 Front Squats 135/75
40 Push Ups
50 Burpees
400 M Run w/kb 35/25
Teams of 2 (Jeanna & Mark) 3 Rounds
The Team has to equal the # of reps
Together only one person doing work at a time
40 Push Ups
50 Burpees
400 M Run w/kb 35/25
Teams of 2 (Jeanna & Mark) 3 Rounds
The Team has to equal the # of reps
Together only one person doing work at a time
Monday 09-14-09 Diet
Breakfast: Egg White, Orange Juice
Snack: Tuna
Lunch: Leftovers (steak), Fruit
Snack: Tuna
Dinner: Curried Shrimp, Vegetable, Fruit
Snack: Tuna
Lunch: Leftovers (steak), Fruit
Snack: Tuna
Dinner: Curried Shrimp, Vegetable, Fruit
Weekend Report
I drank to much, did not eat right and did not do my workouts. Enough said, I hate alcohol!
Friday, September 11, 2009
Friday 09-11-09 Diet
Breakfast: Shrimp Stuffed Avacado, Cofee
Snack: Tuna
Lunch: Shripm Stuffed Avacado, Pear
Snack: Tuna
Dinner: To be Posted
Snack: Tuna
Lunch: Shripm Stuffed Avacado, Pear
Snack: Tuna
Dinner: To be Posted
Thursday, September 10, 2009
Thursday 09-10-09 DIET
Breakfast: Egg Whites+Yellow Pepper+Coffee
Snack: Canned Tuna
Lunch: Mixed Vegetable and Spicy Chicken
Snack: Chicken and Pico De Gallo
Dinner: To be Posted
Snack: Canned Tuna
Lunch: Mixed Vegetable and Spicy Chicken
Snack: Chicken and Pico De Gallo
Dinner: To be Posted
Wedseday 09-09-09 WOD
"Battle Buddy WOD"
2min AMRAP Clean w/Dynamaw Ball
2min AMRAP Push Press 95/65
2min AMRAP KB Swings 53/35
2min AMRAP Double Unders only no sub
1min Rest
3 Rounds
2min AMRAP Clean w/Dynamaw Ball
2min AMRAP Push Press 95/65
2min AMRAP KB Swings 53/35
2min AMRAP Double Unders only no sub
1min Rest
3 Rounds
Wednesday, September 9, 2009
Tuesday 09-08-09 WOD
25 Burpees
400 M Run
50 Squats
50 Push ups
50 Sit ups
400 M Run
25 Burpees
For Time: 13:27
Deadlift: 435lbs PR
400 M Run
50 Squats
50 Push ups
50 Sit ups
400 M Run
25 Burpees
For Time: 13:27
Deadlift: 435lbs PR
Tuesday, September 8, 2009
Friday 09-04-09 WOD
Bayou City Crossfit
Vik was out and David Ran the Show
25-20-15-10
1-1/2 POOD Kettle Bell Swings
Sit Ups
400m Run at the end of all sets
Time: 7:27
8 Rds Tabata Squats
20 sec. on 10 sec off in the rice paddy squat position
8 Rds Tabata Flutter Kicks
20 sec. on 10 sec off
Vik was out and David Ran the Show
25-20-15-10
1-1/2 POOD Kettle Bell Swings
Sit Ups
400m Run at the end of all sets
Time: 7:27
8 Rds Tabata Squats
20 sec. on 10 sec off in the rice paddy squat position
8 Rds Tabata Flutter Kicks
20 sec. on 10 sec off
Thursday, September 3, 2009
Wedseday 09-02-09 WOD
5 Pull ups
10 Push ups
15 Squats
5 min AMRAP 1 min. Rest
5 Burpees
10 Push Press
15 Box Jumps
5 min AMRAP 1 min. Rest
5 Wall Balls
10 KB Swings
15 Sit ups
5 min AMRAP
10 Push ups
15 Squats
5 min AMRAP 1 min. Rest
5 Burpees
10 Push Press
15 Box Jumps
5 min AMRAP 1 min. Rest
5 Wall Balls
10 KB Swings
15 Sit ups
5 min AMRAP
Tuesday, September 1, 2009
Monday, August 31, 2009
Friday, August 28, 2009
Thursday 08-27-09 WOD
5 Pull ups
10 Push ups
15 Squats
5 min AMRAP 1 min. Rest
5 Burpees
10 Push Press
15 Box Jumps
5 min AMRAP 1 min. Rest
5 Wall Balls
10 KB Swings
15 Sit ups
5 min AMRAP
400M Sprint
10 Burpees
10 Push ups
15 Squats
5 min AMRAP 1 min. Rest
5 Burpees
10 Push Press
15 Box Jumps
5 min AMRAP 1 min. Rest
5 Wall Balls
10 KB Swings
15 Sit ups
5 min AMRAP
400M Sprint
10 Burpees
Wednesday, August 26, 2009
Wedseday 08-26-09
I'M BACK
Back feels pretty good, forearm doesn't have intense stabbing pain and I can feel my left foot again. Going to do a lighter than normal workout and some Krav to celebrate my return to the gauntlet.
5 Thursters
7 Hanging Power Clings
10 SDHP
AMRAP 20 Minutes
Will Post Weight:
Krav Maga Advanced Class
Back feels pretty good, forearm doesn't have intense stabbing pain and I can feel my left foot again. Going to do a lighter than normal workout and some Krav to celebrate my return to the gauntlet.
5 Thursters
7 Hanging Power Clings
10 SDHP
AMRAP 20 Minutes
Will Post Weight:
Krav Maga Advanced Class
Thursday, August 20, 2009
INJURY REPORT
Need to take a week off. Threw out my back and I'm nursing an injured left foot. I think its time to take a few days off to let everything heal up.
Wednesday, August 19, 2009
Tuesday 08-08-09 WOD
20 Push Press
20 Box Jumps
20 Pushups
20 SDHP
AMRAP 5 minutes with 1 minutes rest
3 Rds
Hanging Power Cling
3-3-3-3-3
20 Box Jumps
20 Pushups
20 SDHP
AMRAP 5 minutes with 1 minutes rest
3 Rds
Hanging Power Cling
3-3-3-3-3
Friday 08-14-09 WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute...continuing as long as you are able. Use as many sets each minute as needed.
Front Squat 1- 1- 1- 1- 1- 1- 1
Front Squat 1- 1- 1- 1- 1- 1- 1
Friday, August 14, 2009
Thursday, August 13, 2009
Wedseday 08-12-09 WOD
META:
BAS RUTTEN-35 minutes
With pushups/burpeess/jumping squats/jumping lunges in between
Krav Advanced Class:
Escape from Guard (not buck and roll) and counter
BAS RUTTEN-35 minutes
With pushups/burpeess/jumping squats/jumping lunges in between
Krav Advanced Class:
Escape from Guard (not buck and roll) and counter
Tuesday, August 11, 2009
Monday 08-10-09 WOD
Bayou City Crossfit
1 x 400M run
RDS: 4
5 x 135lbs Thursters
10 x clapping pushups
15 x crossfit situps with 20lbs med ball
1 x 400M Run
1 x 400M run
RDS: 4
5 x 135lbs Thursters
10 x clapping pushups
15 x crossfit situps with 20lbs med ball
1 x 400M Run
Monday, August 10, 2009
Sunday 08-09-09 WOD
Worked on power lifting fundamentals with Trey and Jeanna
Deadlift
Powercling
Hanging Powercling
Squat Cling
Thursters
Push Press
Snatch
Overhead Squat
Deadlift
Powercling
Hanging Powercling
Squat Cling
Thursters
Push Press
Snatch
Overhead Squat
Saturday 08-08-09 WOD
4 Rds for Time
With weighted Plate Carrier
5 burpees
10 kettle bell swings
15 bumber thrusters
400M run
Time: 17:06
With weighted Plate Carrier
5 burpees
10 kettle bell swings
15 bumber thrusters
400M run
Time: 17:06
Friday 08-07-09 WOD
D.T.
5 RDS for Time
Load: 155lbs
12 deadlifts
9 hanging power clings
6 push press
Time: 16:01
5 RDS for Time
Load: 155lbs
12 deadlifts
9 hanging power clings
6 push press
Time: 16:01
Friday, August 7, 2009
Thursday, August 6, 2009
Wednesday, August 5, 2009
Tuesday 08-04-09 WOD
"FIGHT GONE BAD"
3 RDS: 1 minute intervals
Wall Ball (20lbs)
SDHP
Box Jumps
Push Press
Row
Rest
3 RDS: 1 minute intervals
Wall Ball (20lbs)
SDHP
Box Jumps
Push Press
Row
Rest
Tuesday, August 4, 2009
Monday, August 3, 2009
Thursday, July 30, 2009
Wednesday, July 29, 2009
Tuesday, July 28, 2009
Tuesday 07-28-09 WOD
20 Box Jumps
Lunge down the mats
20 Push ups
25 Double Unders (75 singles)
Lunge up the mats
20 Sit ups
5 Rounds For Time:
Push Jerk:
3- 3- 3- 3- 3
Lunge down the mats
20 Push ups
25 Double Unders (75 singles)
Lunge up the mats
20 Sit ups
5 Rounds For Time:
Push Jerk:
3- 3- 3- 3- 3
Monday 07-27-09 WOD
Back Squat
3- 3- 3- 3- 3
Load: 305lbs
15 Thrusters w/ Plate 45/25
Broad Jump Burpees from rice paddy squat position down mats
15 Dyanamx Ball Twist
Broad Jump Burpees from rice paddy squat position up mats
4 Rounds
Time: 13:38
3- 3- 3- 3- 3
Load: 305lbs
15 Thrusters w/ Plate 45/25
Broad Jump Burpees from rice paddy squat position down mats
15 Dyanamx Ball Twist
Broad Jump Burpees from rice paddy squat position up mats
4 Rounds
Time: 13:38
Monday, July 20, 2009
Friday, July 17, 2009
Wednesday, July 15, 2009
Tuesday 07-14-09 WOD
Warm Up:
15 Air Squats
15 Knee to Elbows
400m Run
7 x 16 Kettle Bell Swings (53lbs)+8 Push ups
400 M Run
500m Row
10 Burpees
15 Air Squats
15 Knee to Elbows
400m Run
7 x 16 Kettle Bell Swings (53lbs)+8 Push ups
400 M Run
500m Row
10 Burpees
Monday, July 13, 2009
Monday 07-13-09 WOD
For Time:
30 Reps 95lbs Thruster
40 Reps Chest to Bar Pull ups
40 Reps 10lbs Wall Ball
30 Reps Burpees
30 Reps 95lbs Thruster
40 Reps Chest to Bar Pull ups
40 Reps 10lbs Wall Ball
30 Reps Burpees
Monday, July 6, 2009
Monday 07-06-09 WOD
Snatch 3-2-1-1
3 rounds for three minutes of as many cleans as possible.
Three minutes rest between rounds.
3 rounds for three minutes of as many cleans as possible.
Three minutes rest between rounds.
Thursday, July 2, 2009
Thursday 07-02-09 WOD
Deadlift 75%
4-4-4-4-4
5-10 Min METCON
21-15-9
24" box jump
1.5pood kb swing
SDHP - 95#
Krav Class-Fight Class
4-4-4-4-4
5-10 Min METCON
21-15-9
24" box jump
1.5pood kb swing
SDHP - 95#
Krav Class-Fight Class
Wednesday, July 1, 2009
Monday, June 29, 2009
Monday 06-29-09 WOD
Clean & Jerk, 1RM, 3-3-1-1-1
Load:
Metcon
10-15Min
3 rounds for time:
40 push press - 65#
30 squats
20 ring dips
10 double unders
Load:
Metcon
10-15Min
3 rounds for time:
40 push press - 65#
30 squats
20 ring dips
10 double unders
Saturday 06-27-09 WOD
SP/PP/BP, 75%,
4-4-4-4-4
Two rounds of:
push-press 12 reps 95 lb
deadlift 12 reps 95 lbs
Run 800 metersRun
push-press 12 reps 95 lb
deadlift 12 reps 95 lbs
800 meter
4-4-4-4-4
Two rounds of:
push-press 12 reps 95 lb
deadlift 12 reps 95 lbs
Run 800 metersRun
push-press 12 reps 95 lb
deadlift 12 reps 95 lbs
800 meter
Friday, June 26, 2009
Friday 06-26-09 WOD
5 minutes on heavy bag
5 minutes streching concentrating on lower back and legs
Back Squat, 80%, 3-3-3-3-3
Load:
Metcon 5~10 Minutes
30 thrusters - 95#
40 pull-ups chest to bar
40 wall ball - 12#
30 burpees
10 minute cool down
5 minutes streching concentrating on lower back and legs
Back Squat, 80%, 3-3-3-3-3
Load:
Metcon 5~10 Minutes
30 thrusters - 95#
40 pull-ups chest to bar
40 wall ball - 12#
30 burpees
10 minute cool down
Thursday, June 25, 2009
Thursday 06-25-09 WOD
5 minutes hitting on heavy bag
5 minute stretch focuing on legs and lower back
Back Squat, 80%
3-3-3-3-3
5 minute cool down
KRAV MAGA
FIGHT CLASS
5 minute stretch focuing on legs and lower back
Back Squat, 80%
3-3-3-3-3
5 minute cool down
KRAV MAGA
FIGHT CLASS
Wednesday, June 24, 2009
Tuesday, June 23, 2009
Monday, June 22, 2009
Monday 06-22-09 WOD
10 Minute Warmup
Clean and Jerk: 90% 1RM
1-1-1-1-1
Metcon: 20~30 minutes
"Barbara:
5 rounds for time
20 x pullups
30 x pushups
40 x situps
50 x squats
10 minute cool down
Clean and Jerk: 90% 1RM
1-1-1-1-1
Metcon: 20~30 minutes
"Barbara:
5 rounds for time
20 x pullups
30 x pushups
40 x situps
50 x squats
10 minute cool down
Sunday 06-22-09 Workout
Front Squat 85%
3-3-3
Load: 225lbs
Rest Five Minutes
Frank3 rounds of:5 reps 165# thrusters (rice paddy squat)10 pull-ups (strict)15 ring push-ups
Rest 10 Minutes
Bas Rotten Drill(Mixed martial training program of heavy bag work)
3 minutes rounds with 1 minute Rest
10 Round
3-3-3
Load: 225lbs
Rest Five Minutes
Frank3 rounds of:5 reps 165# thrusters (rice paddy squat)10 pull-ups (strict)15 ring push-ups
Rest 10 Minutes
Bas Rotten Drill(Mixed martial training program of heavy bag work)
3 minutes rounds with 1 minute Rest
10 Round
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