Listening to a new Agorist Podcast Unloose the Goose...
Talks all about self reliance...
mdp
Sent from my iPhone
Sunday, July 19, 2020
Tuesday, July 15, 2014
Cleans 12x2 (145#)
TUESDAY 140715
EMOM12
2 cleans
65-75-85-95-105-115-125-135-145-145-135-135
EMOM12
10 KB swings
5 burpees
6+4 (35#)
Crappy-ish sleep last night. Overtrained??
Monday, May 12, 2014
Spartan WOD 140522
75 jumping jacks
Spartan Dynamic warm up
WOD:
2-mile run (3x terraceside circles)
75 mountain climbers
30 burpees (4:00)
25:15
2-mi run (6:00-6:30-6:30) 19:00
Thursday, April 24, 2014
FYG W1D3
THURSDAY 140424
90-sec air squats (53)
60-sec ab mat sit ups (24)
60-sec burpees (14)
ME ring rows (15)
ME push ups (21)
800m run TT (3:54)
2-3-min rest btw events
Fire Your Gym Week 1 Day 1
TUESDAY 140422
CFLA Baseline
800m run (4:12)
40 air squats
30 ab may sit ups
20 push ups
10 pull ups
8:12 (weak...)
Thursday, March 6, 2014
C&J 1RM (185)
THURSDAY 140306
15-min to find Clean & Jerk 1RM
(185#)
WOD
For time:
50 thrusters (45#)
75 double unders
5 MU (10 MU transition)
25 thrusters (75#)
50 DU
14 MU transition
10 thrusters (95#)
25 DU
18 MU transition
(29:28)
Wednesday, March 5, 2014
WEDNESDAY 140305
Back squat
2x3; 2x2
165-175; 185-195
WOD
10 HSPU (boxes)
30 DL (115#)
20 HSPU
20 DL (135#)
30 HSPU
10 DL (155#)
19:01
Saturday, March 1, 2014
Wednesday, February 26, 2014
WEDNESDAY 140226
WEDNESDAY 140226
Snatch 7x1 @70-80%
65-65-75(f)-75(f)-75-75-75
Sore left shoulder
WOD
20 HSPU (box)
50 DU
10 OHS (135/85) [75]
75' HSWalk [4x around the box]
10 OHS
50 DU
20 HSPU (box-brutal)
(17:44)
Tuesday, February 25, 2014
Friday, February 21, 2014
THURSDAY 140220
THURSDAY 140220
Hang snatch
7x1@80%
95-95-95-95-95-95(f)-95
AMRAP8
50 DU
20 UB wall balls
10 UB T2B
1rd + 27 DU
Forearms were smoked. Couldn't string any DUs in first rd. Ate up 4+ min...
Wednesday, February 19, 2014
Snatch (115#) C&J (175#)
1RM snatch
65-75-95(f)-95-115
1RM clean & jerk
95-115-135-155-165-175
Open 12.1
AMRAP7
Burpees
(65)
Tuesday, February 18, 2014
TUESDAY 140218
TUESDAY 140218
Back squat
4x8@80%
45-95-145-145-145-145
WOD
400m plate run (25#)
35 thrusters (45#)
21 pull ups
21 thrusters (65#)
15 pull ups
15 thrusters (95#)
400m plate run (25#)
(20:50)
Monday, February 17, 2014
MONDAY 140217
MONDAY 140217
3-position cleans + 1 jerk
High hang
Hang
Low hang
95-115-135-155
30 Muscle-Ups for time.*
*If you do not have Muscle-Ups you will complete:
3 rounds not for time of:
10 Seated Band Muscle-Ups
http://gymnasticswod.com/content/muscle-transition-progression-pt2
10 V-sit Hip extension
10 Hollow/Arch Swings on the Rings
Friday, February 14, 2014
FRIDAY 140214
FRIDAY 140210
Back squat 4x8 @ 75%
95-135(7)-135
5 rounds
30 kb swings (20kg)
15 wall balls (14#)
7 power snatch (65#)
Rest 1:1
(24:48)
2:48
2:39
2:45
2:51
2:39
Thursday, February 13, 2014
CF Games Open 13.2 (44)
THURSDAY 140213
Find 1RM Snatch in 10 minutes
65-75-95-115(f)-115
Find 1RM clean & jerk in 10 minutes
95-115-125-145-165-165
CF Games Open 13.2
AMRAP in 7 minutes
3 clean & jerk
3 toes to bar
6 C&J
6 T2B
9 C&J
9 T2B...
(44 reps) squat clean
TUESDAY 140211
TUESDAY 140211
15- min find ME
2 hang clean + 1 jerk
65-75-95-115
21-15-9
Deadlift (95#)
GHD (abmat sit up)
4:54
Legs are DOMS'd to max. You are an idiot for hitting Monday's WOD...
Monday, February 10, 2014
DAY ONE
MONDAY 140210
First day of 5-days-a-week at CF Conversion. They just started using CF Outlaw programming. Coincidence? First day back since Thanksgiving. This is going to SUCK!!
Back squat
1x8 @ 80% (135)
2x5 @ 85% (155) ouch
1x3 @ 90% (175)
METCON
5 rounds
1:00 ME wall balls (14#)
0:20 ME box jump step down (20")
0:40 rest
(135) brutal
30-5
28-3
22-3
20-2
20-2
(138-oops)
Foot is okay. Sleep was a little crappy (22:00-4:45). Meals ok plus choc chip cookies...
Tuesday, January 21, 2014
Monday, January 13, 2014
Intervention (4 rds)
MONDAY 140113
Intervention
Farmers carry (40#)
15 Kb swings (16-kg)
10 Kb front squat (5-R/L - 16-kg)
10 ring rows
10 push ups
4 rds + one farmers carry
Sore from Fridays run. Still feel rt foot but okay. Need to stretch it more and look up planter fascia tx in Supple Leopard...
Saturday, January 4, 2014
Monday, December 30, 2013
Tuesday, December 10, 2013
Front Squat 4-4-4-4-4 (115#)
FS 65-75-85-95-105-115
WOD:
4RFT
30 MB sit-ups
20 pistols (green band)
10 barbell step ups (75#)
(20:27)
5:28-5:19-5:06-4:33 (miscounted?)
Monday, December 9, 2013
Friday, December 6, 2013
FRIDAY 131206
Hang Power Snatch 3-3-3-3-3
65-75-85-95-105
WOD 4RFT
40 double unders
20 T2B
10 OHS (65#)
3RFT (15:52)
4:15
5:34
6:02 called it one round early...
Tuesday, December 3, 2013
TUESDAY 131203
EMOM 8-min
Even 3 Power Clean (95#)
Odd 6 burpees
800m run (4:00)
20 SDHP (75#)
400m run (2:34)
20 Push Jerks (75#)
800m run (4:32)
(16:30)
Saturday, November 30, 2013
Cindy (9+14)
FRIDAY 131129
Push Jerk
3-2-2-2-2-2
(95-115-145-165-165-165)
Cindy
9 rds + 9 push ups
Ran out of push ups...
:-/
Wednesday, November 27, 2013
Monday, November 25, 2013
Back Squat - WOD
MONDAY 131125
Pass throughs - burpee broad jumps - walking lunges
Back Squat
45x10
60% x 4 - 125
70% x 4 - 135
70% x 4 - 135
80% x 3 - 155
80% x 3 - 155
4RFT:
7 power snatch (75#)
14 box jumps (20")
21 wall balls (14#)
(15:10)
Wednesday, November 13, 2013
WEDNESDAY 131113
Back at it. Feeling slow, fat and tired...
15-min rotations warm up
Foam roller
15-min 'workout'
5-7 rounds - adequate rest
5 push ups
10 squats
15 kb swings (24kg)
Still winded on final lone set...
Monday, November 4, 2013
Easy Strength Day Two
SUNDAY 131103
Rotations
foam roller
goblet squats 1x5/16kg
swings 1x10/16kg
TGU 1x12kg
sore...
DAY TWO 2x5 (10/5/5)
Press 45/65/65
Batwings 5x:20/25#
Deadlift 75/95/95
Front squat 45/75/75
Carries 5x40
Diet still shitty (Halloween candy, etc.)
Saturday, November 2, 2013
Easy Strength Day One
SATURDAY 131102
Rotations
foam roller
Row 1k (3:41)
ESWU
goblet squats 3x5/16kg
swings 3x10/16kg
TGU 3x12kg l/r
DAY ONE 2x5 (10/5/5)
Press 45/65/65
Batwings 5x:20/25#
Deadlift 65/95/95
Front squat 45/75/75
Carries 4x40
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