"Annie:
50-40-30-20-10 Rep Round of:
Double Unders
Situps
For Time:
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
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