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

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

Monday, January 31, 2011

DL and 400

21 DL
400m run
18
400
15
400
12
400

Switz: 150 worth of dbs
Putter DNF after aches
Stretch
Patty
Simps all had 10: 36 with 85-90 lbs

Sunday, January 30, 2011

Sunday Gym run

10 down and backs of gymnasium
1 min rest
10 again

3:30
3:15
Could have had less rest and another round.
Mel 4 and 4:15

Saturday, January 29, 2011

Friday

5 rounds for time
6 DL at 275
8 Abmat situps
10 Pushups

2 rounds of reg pushups then knees

6:37

Quick but hard workout

Sat off

Wednesday, January 26, 2011

Rest day

Feeling a cold trying to get in... Gonna workout tomorrow

Tuesday, January 25, 2011

5 X 5 Backsquat

Was planning 5 sets

Got to 275 for 5 and back starting hurting on 4 reps.  Stopped and done for the day.
Live to fight another day. :)

Monday, January 24, 2011

Cindy

5 Pullups
10 Pushups
15 Squats

AMRAP 20 min

15 rounds + 5+5

Saturday, January 22, 2011

10 rounds

3 laps of gym (approx 300meters)
4 burpees
5 situps
6 squats
X 10 rounds

Darcy: 23:00
Mel (7 rounds 25:40)

Yesterday was off.

Thursday, January 20, 2011

Rest day again

Worn out today, not sleeping well.  Snowblowed but no workout. 

Wednesday, January 19, 2011

Tues off, Wed Tough one

5 rounds for time:
Run 400m
15 burpees
15 wallballs

Slim 21:30
Darcy 25:30
P2 made 3 rounds and had to go

Monday, January 17, 2011

12 min run

25 laps of the gym

Kids did the bear crawl wod from last week

Putter: 17:20 (5 wall climbs)
Joe: 24:10
Newf: 22:57

Sunday, January 16, 2011

Rest day

Saturday, January 15, 2011

Trav's WOD

20 min AMRAP
10 Pushpress at 85lbs
10 KB Swings at 44lbs
10 Box Jumps at 25"

10 rounds with 15 seconds to spare

Tillman (friday)

Tillman
Complete 7 rounds for time:
2 lengths of the gym
7 Deadlifts - 275 lbs
15 Pull Ups
*Rest 45 seconds between rounds

19:40 total

Thursday, January 13, 2011

Short day

3 X 5 Push press (was going for 5x5) ran out of time
135, 185, 185



FGB for the wrestling team:
Some inflated scores and some humility
They were destroyed at the end. 

Wednesday, January 12, 2011

Run 200m 15 pushups AMRAP 20

Darcy: 12 rounds
Mel: 9 + 200
Putter: 18 + 100
The Champ: 15 + 100

Tuesday, January 11, 2011

Rest day

Fire Hall practice searches with SCBA on and garbage bag over head. 
Used the same amount of air as the skinny guy :)

Monday, January 10, 2011

As rx'd with jumping Pullups

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups


Darcy 16:30
Mel (15lb bar) 19:18

Sunday workout Bear Crawl

Five rounds for time:
2.5 lengths of gym Bear Crawl (2 for Mel)
10 K2E's (situp Mel)
20 Box Step ups (12" Mel 20" Darcy)

Darcy: 26:30
Mel 33:25

Saturday, January 8, 2011

Rankel

"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

I only had 50lb KB otherwise Rx'd


6 rounds in 20:13
Torture on the low back
Yesterday was off

Thursday, January 6, 2011

Travis picking up 455lbs on Dec 31 2010

Rest Day

Rest day at home

Wednesday, January 5, 2011

Kelly scaled

Meant to be:
Run 400m
30 Box Jumps
30 Wall Balls  X 5 rounds

We did:
Run 400
20 Box Step ups
20 Wall Balls  X 3 rounds

Me: 11:50
Mel: 15:09
Putter:10:16
Stretch: 10:57

Tuesday, January 4, 2011

Angie

100 Pullups (Jumping)
100 Pushups (knee)
100 Situps
100 Squats
For time:  Broke into 5 sets of 20

20:22 (2 min faster than last time)

Putter 12 or 15:48

Monday, January 3, 2011

Nancy

Run 400 meters
95 lb OH Squats 15 reps
X 5 rounds

1st rd. dumped bar at 11 reps, sharp shoulder and knee pain

Try again another day.  Stretch today.

Saturday, January 1, 2011

Video for Total