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
Monday, May 12, 2014
Spartan WOD 140522
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
Monday, October 7, 2013
MONDAY 131007
INTERVENTION
Mag 7
10-9-8-7...
push ups
ring rows
kb swings 24kg
air squats
farmers carry
Monday, September 16, 2013
MONDAY 130916
MONDAY 130916
Intervention
SUNDAY 130915
Recovery day...
SATURDAY 130914
Rest Day. Sione's party...
FRIDAY 130913
4-mile run barefoot
Thursday, September 12, 2013
Workouts
THURSDAY 130912
Half Cindy 7+5PU
WEDNESDAY 130911
Hill sprints x12
TUESDAY 130910
Family walk
MONDAY 130909
Intervention warm up
Hot Yoga
SUNDAY 130908
1200m run x4 (big loop) 2:00 rest
SATURDAY 130907
WLC Baseline (10-min cap)
800m run
50 sit ups
75 squats
100 push ups
burpees
(168 reps)
FRIDAY 130906
4-mile run (35:30)
THURSDAY 130905
Rest day
WEDNESDAY 130904
400m sprints x7 (1:35-1:00)
TUESDAY 130903
Intervention
MONDAY 130902
Hill sprints x12 (2:00 rest)
SUNDAY 130901
Intervention
Wednesday, August 28, 2013
TUESDAY 130827
PRT
circuits 12x1:00 12x:30
squats, bicycle, 1-legged push ups, half jacks, v-ups, mtn climbers, leg tuck n twist, rower, crunches, burpees, crunches
Monday, August 26, 2013
Intervention
MONDAY 130826
10 rounds:
farmers carry (40#)
10-9-8-7-6-5-4-3-2-1
wall ball (14#)
kb swing (20kg)
ring row
push up
Wednesday, August 14, 2013
MONDAY 130812
mobility
intervention warm up
8xhill sprints (1:00-2:30)
RADIANT YOGA
one-legged weak (L)
Wednesday, August 7, 2013
Intervention
MONDAY 130805
farmers walk
5 push ups
10 wall balls
5 PU
10 swings
5 PU
10 ring rows
5 PU
3 rounds (~3:30-1:00)
7-mile barefoot run
SUNDAY 130804
3+4 mi run
feet got wonky at the end (blisters?)
Sent from my iPhone
Thursday, August 1, 2013
Tuesday, July 30, 2013
Sunday, July 28, 2013
Wednesday, July 17, 2013
Dan John Rapid Ascent (95-85-95)
WEDNESDAY 130717
WU (PU-PU-SQ)
1-2-3
2-4-6
3-6-9
4-8-12
PC 75-95
Press 65-85
FS 65-95
Sent from my iPhone
4th of July Barefoot 10K (55:25)
THURSDAY 130704
10K in Nashville
light rain, couple of blisters
legs crushed
Sent from my iPhone
Saturday, June 22, 2013
SATURDAY 130622
SATURDAY 130622
5RFT
400m barefoot run
10-8-6-4-2 Kettlebell swings (20kg)
10-8-6-4-2 wall balls (14-lb)
15:16
Sent from my iPhone
Thursday, May 30, 2013
Barefoot tempo run (5:34)
WEDNESDAY 130529
Terraceside circle loop run
barefoot
3 rounds with 1-min rest
3rd round (5:34)
BACK SQUAT 3x5 (95#)
Dan John push pull hinge warm up
Back Squat
10x45
5x65
3x5x95
Hill sprints
3xshod
2xbarefoot
MONDAY 130527
MONDAY 130527
First day back in a long while...
Farmers carry (2x40-lb DB)
kb front squats
farmers carry
kb 1-arm swings
farmers carry
pull ups (lg band)
farmers carry
push ups
3 rounds
Monday, April 29, 2013
2013 NYR UPDATE
2013 NYR UPDATE
CATCHUP (15-29 APR)
SLEEP 105/851/2,737
MOBILIZE 7/88/365
ROW 7,000/86,000/365,000
READ 8/52
FLOSS 11/113/365
MON 29 APR
SUN 28 APR
SAT 27 APR half marathon
FRI 26 APR 18-mile road bike (12mph)
THU 25 APR 10x100m 2k
WED 24 APR apft cancelled
TUE 23 APR zero
MON 22 APR
SUN 21 APR
SAT 20 APR Dunbar Cave trail loop
FRI 19 APR Jackie 3k
THU 18 APR
WED 17 APR mtn bike
TUE 16 APR
MON 15 APR 2k half Cindy? 8+2
Monday, April 15, 2013
HALF BARBARA (20:44)
MONDAY 130415
rotations
foam roller
2k row
HALF BARBARA
5 rounds of
10 pull ups
15 push ups
20 sit ups
25 squats
rest 2 minutes btw rds
C.H. - (20:44)
2:21, 2:31, 2:37, 2:31, 2:40
2013 NYR UPDATE
SUNDAY 130414
SLEEP 7.5/746/2,737
MOBILIZE 0/81/365
ROW 0/79,000/365,000
READ 8/52
FLOSS 1/102/365
2013 NYR UPDATE
SATURDAY 130413
SLEEP 10/737.5/2,737
MOBILIZE 0/81/365
ROW 0/79,000/365,000
READ 8/52
FLOSS 1/101/365
2013 NYR UPDATE
FRIDAY 130412
SLEEP 6/727.5/2,737
MOBILIZE 1/81/365
ROW 0/79,000/365,000
READ 8/52
FLOSS 1/100/365
2013 NYR UPDATE
THURSDAY 130411
SLEEP 7.5/721.5/2,737
MOBILIZE 0/80/365
ROW 0/79,000/365,000
READ 8/52
FLOSS 1/99/365
HELEN (13:04)
WEDNESDAY 130410
2k row
foam roller
rotations
HELEN
3 rounds for time:
400m
21 kb swings (1 pood)
12 pull ups
(13:04)
2013 NYR UPDATE
WEDNESDAY 130410
SLEEP 7.5/714/2,737
MOBILIZE 1/80/365
ROW 2,000/79,000/365,000
READ 8/52
FLOSS 1/98/365
Sunday, April 14, 2013
2013 NYR UPDATE
TUESDAY 130409
SLEEP 7.5/706.5/2,737
MOBILIZE 1/79/365
ROW 2,000/77,000/365,000
READ 8/52
FLOSS 1/97/365
Saturday, April 13, 2013
HALF CINDY (8+3 reps)
MONDAY 130408
2k row
foam roller
rotations
Half Cindy
AMRAP10
5 pull ups
10 push ups
15 squats
8+3 reps
2013 NYR UPDATE
MONDAY 130408
SLEEP 7.5/699/2,737
MOBILIZE 1/78/365
ROW 2,000/75,000/365,000
READ 8/52
FLOSS 1/96/365
Tuesday, April 9, 2013
CF GAMES OPEN 13.5 (26 reps)
SUNDAY 130407
2k row
foam roller
rotations
CF GAMES OPEN 13.5
AMRAP4
15 Thrusters (100-lb)
15 C2B pull ups
(26 reps)
2013 NYR UPDATE
SUNDAY 130407
SLEEP 7.5/691.5/2,737
MOBILIZE 0/77/365
ROW 2,000/73,000/365,000
READ 8/52
FLOSS 1/95/365
2013 NYR UPDATE
SATURDAY 130406
SLEEP 8.5/684/2,737
MOBILIZE 0/77/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/94/365
2013 NYR UPDATE
FRIDAY 130405
SLEEP 7.5/675.5/2,737
MOBILIZE 1/77/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/93/365
2013 NYR UPDATE
THURSDAY 130404
SLEEP 7.5/668/2,737
MOBILIZE 1/76/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/92/365
2013 NYR UPDATE
THURSDAY 130404
SLEEP 7.5/668/2,737
MOBILIZE 1/76/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/92/365
2013 NYR UPDATE
WEDNESDAY 130403
SLEEP 7.5/660.5/2,737
MOBILIZE 0/75/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/91/365
Wednesday, April 3, 2013
2013 NYR UPDATE
TUESDAY 130402
SLEEP 6/653/2,737
MOBILIZE 0/75/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/90/365
2013 NYR UPDATE
MONDAY 130401
SLEEP 7.5/647/2,737
MOBILIZE 0/75/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/89/365
Monday, April 1, 2013
2013 NYR UPDATE
2013 NYR UPDATE
SUNDAY 1303231
SLEEP 7.5/639.5/2,737
MOBILIZE 1/75/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/88/365
Sent from my iPhone
2013 NYR UPDATE
SATURDAY 1303230
SLEEP 8.5/632/2,737
MOBILIZE 1/74/365
ROW 0/71,000/365,000
READ 7/52
FLOSS 1/87/365
Thursday, March 28, 2013
CF GAMES OPEN 13.4
THURSDAY 130328
foam roller
Row 2,000m
rotations
7-min AMRAP
3 clean & jerk (135#)
3 toes to bar
6 C&J
6 T2B
9 C&J...
(36 reps)
2013 NYR UPDATE
THURSDAY 130328
SLEEP 7.5/617.5/2,737
MOBILIZE 1/73/365
ROW 2,000/71,000/365,000
READ 7/52
FLOSS 1/85/365
2013 NYR UPDATE
WEDNESDAY 130327
SLEEP 8.5/610/2,737
MOBILIZE 1/72/365
ROW 2,000/69,000/365,000
READ 7/52
FLOSS 1/84/365
Wednesday, March 27, 2013
NASTY GIRLS (14:05*)
WEDNESDAY 130327
Row 2,000m
rotations
Nasty Girls
3RFT
50 squats
7 muscle ups (7/7 PU/dips)
10 HPC (135-lb)
14:05 not Rx'd
foam roller
2013 NYR UPDATE
TUESDAY 130326
SLEEP 7.5/601.5/2,737
MOBILIZE 0/70/365
ROW 0/67,000/365,000
READ 7/52
FLOSS 1/83/365
Tuesday, March 26, 2013
2013 NYR UPDATE
MONDAY 130325
SLEEP 9/594/2,737
MOBILIZE 1/70/365
ROW 2,000/67,000/365,000
READ 7/52
FLOSS 1/82/365
2013 NYR UPDATE
SUNDAY 130324
SLEEP 7.5/585/2,737
MOBILIZE 1/69/365
ROW 0/65,000/365,000
READ 7/52
FLOSS 1/81/365
2013 NYR UPDATE
SATURDAY 130323
SLEEP 6/577.5/2,737
MOBILIZE 1/68/365
ROW 2,000/65,000/365,000
READ 7/52
FLOSS 1/80/365
10-mile run barefoot (94:05)
SATURDAY 130323
Row 2,000m (7:16)
rotations
foam roller
10-mi barefoot run (94:05)
-feet sketchy after mile 7
2013 NYR UPDATE
FRIDAY 130322
SLEEP 6/571.5/2,737
MOBILIZE 1/67/365
ROW 2,000/63,000/365,000
READ 7/52
FLOSS 1/79/365
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