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

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

Thursday, July 29, 2010

Light Grace

30 reps of 95 lb Clean and Jerk for time:

3:52

Regular Grace (135) time is 4:21

Shoulder getting better very slowly

100 reps of 12" Box Squats and 30 Hip Ext and 20 GHD Situps for warmup

Tuesday, July 27, 2010

Hero WOD

"Roy"

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

I did 5 rounds for time of:
225 DL 10 reps
15 box Jumps (16")
20 Jumping pullups

18:44

Friday, July 23, 2010

Games Workout #1

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

I subbed row for run and jumping pullups:

Row 1500
63 KB 50lb
36 pullups
Row 1000
42 KB
24 pullups
Row 500
21 KB
12 pullups

26:24 F'in hard.

Thursday, July 22, 2010

GHD here!

For time:
Assemble three boxes of GHD pieces:
2.5 hours later
40 hip extensions
12 GHD situps

Untimed: Run away from wasps biting me

Constantly varied...

Wednesday, July 21, 2010

Bear Lake WOD

Run 2km (approx)
Do 3 rounds of Cindy
Run 1 km (approx)

21:13

First thing in the morning (empty stomach)
Then jump in the lake

Saturday, July 17, 2010

Loader Tire flips

AMRAP in 10 minutes:

April 27
Did 50 in 9 min (56 in 10)

Today:

Goal was to get 60

Reached 50 at 6:30

Got 78 in 10 minutes (barefoot)

Worked all day and was tired but inspired by watching the Games.

Thursday, July 15, 2010

AMRAP 400 meters and rest same amount of time (20min)

2:07
1:55
1:52
2:05
1:55
and 10 seconds of sprint (maybe 75 meters)

Wednesday, July 14, 2010

Thrusters and Rowing

15 reps (Front squats)
Row 500 meters

X 5 rounds

20:53

Monday, July 12, 2010

Office workout

15 min AMRAP of

10 Box jumps (16")
10 DU's
10 pushups
10 pullups

I did ring rows for pullups, incline box p\ups and switched to 30 singles rather than DU's since it was taking too long. Didn't keep track of rounds maybe 6

Saturday, July 10, 2010

Fight Gone Bad

Scaled FGB

Wall ball (15 lb ball and 7' target)
45lbs SDHP
16" Box jumps
45lbs Push Press
Row for cal

344 total

Norma 225

Thurs Deadlifts

20 reps of 135lbs
10 reps of 225lbs
5 reps of 275lbs
3 reps of 315lbs
1 rep of 365lbs
1 failed rep at 405 (prev 430)

Tuesday, July 6, 2010

Monday 5km

Early morning run before coffee or breakfast.

Same route as last week

32:30 Better time by 3 min.

Friday, July 2, 2010

Off Canada Day and Friday too

Worked Thurs, sore back and hands.

Friday was rest day.