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
Monday, November 30, 2009
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
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