The intent of this blog is to increase adherence by publicly posting my training

Don't wish it was easier, wish you were better.

Friday, October 29, 2010

5,9, 12 SD, PC, PP

5 rounds for time of
5 Sumo Deadlift
9 Power clean
12 Push press

D at 135 (1st round) then 115 for rest 12:48
M at 45 9:54
J at 55 9:54
T at 45 8:50
W at 75 9:54

Wednesday, October 27, 2010

Light Barbara

10 pullups
20 pushups
30 situps
40 squats

X 5 rounds, rest 3 min in between rounds

D- 33:39
M- 31:40
J- 25:00
T- 26:00
C- 28:00

ROM needs to be improved from new members to be doing same amount of work.

Monday, October 25, 2010

Run 30 sec intervals

Run 3 lengths of gym, rest until 30 seconds is up
Repeat every 30 seconds until 15 min is reached

Reduce to 2 lengths if and when necessary

I made it 5 min and then down to 2
T made it 3 min and then reduced
M started and stayed at 2
J stayed at 3 the whole time

Sunday, October 24, 2010

Sled drag triplet

100lbs in sled (drag 60 yards)
6 burpees
12 Hip Extensions

5 rounds

11:50

Bruised belly from GHD

Friday WOD

Tuesday, October 19, 2010

5 X 5 Deadlifts

With the young guys

135 warmup

225
275
295
295
295

Them
145 X 5

Friday, October 15, 2010

Triplet

21-15-9
1\2 BW DL
1 pood KB (or 30 lb)
Burpees

Darcy 10:27
Mel 14:30

Wednesday, October 13, 2010

Wednesday Tabata

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Me, Mel and 2 students
37, 32, 44 and 37

FGB

1st workout with school kids

Fight Gone Bad
45lb bar

289 reps
The boys all beat me but no ROM and 20 cal min on the rower :) (impossible)

Wednesday, October 6, 2010

Firefighter combat challenge

Warmed up 2 hours prior to test...
Wall balls and double unders for fun.

Ran the course in 1:52 (was told it would take 3 min)
In full gear with tank, hauling hose, sledge hammering railroad steel, climbing stairs and dragging a 175lb dummy 100ft. Told the guy after I wanted to try again for a better time since I was pacing myself and could have done better. He looked at me like I was a little odd.

Monday, October 4, 2010

Burpee KB Ladder

Every min do that many reps of burpees and KB (1 1\2 Pood) until unable to complete reps within that certain minute. Then continue using only the KB reps per minute.

Got 8 rounds
Continued on to 13 rounds only KB

Pulled 60lb tire 1 min on, 30sec off, 45sec on, 15 sec off, 30 sec on, 15 sec off
forwards pull and then backwards pull

Saturday, October 2, 2010

Attempted Coe

Coe
10 rounds for time of
95lb thrusters X 10 reps
Ring pushups X10 reps

Scaled to 85lbs and incline pushups
Arms gave out after only 3 and half rounds (couldn't do anymore pushups)

Decided to redeem myself by picking up 453 lb Deadlift.

See video for result:

Tire sled done

Thursday.


Built a new tire sled. Hooked up to carpenters belt and pulled 60lbs around for 10 minutes... Just for fun.