Thursday, April 30, 2009

WOD: Knees to chest, box jumps, kettle bell swings

Good one today: 21, 18, 15, 12, 9, 6, 3 of:
  • knees to chest
  • box jumps
  • kettle bell swings
Took me 16:50.

Wednesday, April 29, 2009

WOD: Front squats and handstand push-ups

Front squats and handstand push-ups: Three rounds, 21-18 and 15 of,
  • Front Squat @ 115lbs
  • Handstand Push-ups

Tuesday, April 28, 2009

Sunday, April 26, 2009

9.2k run + WOD

Ran 9.2km today in about 53 minutes or so. For the WOD we flipped tires, box jumps, med ball slams and pull-ups. I need a break.

Saturday, April 25, 2009

WOD: Half Murphy

Half Murphy today, which is:
  • 800m run
  • 50 pull-ups
  • 100 push-ups
  • 150 squats
  • 800m run
Time - 23:15

Friday, April 24, 2009

WOD: Squat Cleans and Push-Ups

Today's WOD:
  • 12 x squat cleans (@ 105lbs)
  • 20 x push-ups
  • 10 x squat cleans
  • 18 x push-ups
  • 8 x squat cleans
  • 16 x push-ups
Time = 8:08

Thursday, April 23, 2009

Multi-state fitness test + Tabatas

As a "warm-up" today we did the multi-state fitness test. I lasted until the 8:30 mark (not bad when you consider that 6:30 is all you need for entrance into the armed forces).

After that, winded and sweaty, we did Tabatas of,
  • L-sits
  • Wall balls
  • Med ball slams
One of the hardest work-outs in a while. Loved every minute of it.

Tuesday, April 21, 2009

WOD: Quarter Gone Bad Lite

Quarter Gone Bad Lite consists of:

  • 95 pound Thrusters, 15 seconds
  • Rest 45 Seconds
  • Pull-ups, 15 seconds
  • Rest 45 Seconds
  • Burpees, 15 seconds
  • Rest 45 Seconds

Note: After the 45 sec rest finishing the Burpees, you go right away to the next round. The regular version of this WOD calls for a 135lbs thruster and a 50lbs weighted pull-up.

Score = 78. Happy about that -- did it totally prescribed.

Monday, April 20, 2009

WOD: Short 'n Sweet

Three rounds for time: 21-15 and 9 reps of,
  • Handstand Push-ups
  • Overhead Squats
I could only muster 55lbs for the squats, and it took me over 10 minutes. Need lots of work here.

Friday, April 17, 2009

WOD: Donny Darko

I liked this one, but only after the fact:
  • 100 x wall balls
  • 100 x anchored crunches
  • 100 calorie row (approx 2.5-3 km)
Time = 13:18

Very happy with that. Flew through the wall-balls so fast I surprised myself.

Thursday, April 16, 2009

WOD: Modified "Lady"

3 Rounds, 21 - 15 - 9 of:
  • Dead lift (225/115) [I did 165 lbs, could have done more]
  • Pull ups
  • Push ups [cost me time]
Forgot my time, think it was 8mins+

Wednesday, April 15, 2009

5k run

Ran 5k in 26:23 (PR).

Tuesday, April 14, 2009

WOD: Narf!

...which is the reverse of Fran: 9, 15, 21 of,
  • pull-ups
  • thrusters (95 lbs)
Time = 10:00

Sunday, April 12, 2009

14k run

Ran 14k (a PR for distance) in London. Time = 1:30:16.

Friday, April 10, 2009

WOD: SDHP and burpees

Today's WOD, 7 rounds of:
  • SDHP x 10
  • burpees x 10
Time = dunno.

Thursday, April 9, 2009

WOD: row, man-makers and burpee pull-ups

Today's WOD consisted of,
  • 1,000 meter row
  • (8 man-makers @ 75lbs + 8 burpee pull-ups) x 3
  • 1,000 meter row
Time = 17:51

A lot harder than it looks.

Tuesday, April 7, 2009

WOD: Push Jerk-Push

Today's WOD: 3 rounds of:
  • 10 Push jerks (95)
  • 10 Push ups
Then do 100 air squats; and then repeat 3 rounds of:
  • 10 Push jerks (95)
  • 10 Push ups
Time: 17 minutes and some odd seconds.

After work I ran a 5k on the trails, about 33 minutes.

Monday, April 6, 2009

WOD: Lunges, pull-ups and sit-ups

Lunges, pull-ups and sit-ups:
  • Walking lunge 100 ft.
  • 21 Pull-ups
  • 21 Sit-ups
  • Walking lunge 100 ft.
  • 18 Pull-ups
  • 18 Sit-ups
  • Walking lunge 100 ft.
  • 15 Pull-ups
  • 15 Sit-ups
  • Walking lunge 100 ft.
  • 12 Pull-ups
  • 12 Sit-ups
  • Walking lunge 100 ft.
  • 9 Pull-ups
  • 9 Sit-ups
  • Walking Lunge 100 ft.
  • 6 Pull-ups
  • 6 Sit-ups

Sunday, April 5, 2009

Sunday yoga + WOD

We did an hour of Hatha yoga today (so good) followed by a neat routine,
  • 15 squats
  • 10 push-ups
  • 5 pull-ups
  • 5 leg lifts
But all done in slow motion. Very different that way.

Saturday, April 4, 2009

9.4k run

More half-marathon training: ran 9.4 km in just under an hour.

Friday, April 3, 2009

WOD: Dumbell snatches, rings dips and push-ups

Today's WOD: For time,
  • 21 Dumbbell Snatch, 21 left arm, 21 right arm
  • 21 Ring Dips
  • 21 Dumbbell Snatch (21 left arm, 21 right arm)
  • 21 Push Ups
Time = 8:45 (lifting 30lbs dumbells)

Wednesday, April 1, 2009

WOD: Jackie

First time doing Jackie: Just one round of,
  • 30 pull-ups
  • 50 thrusters (45lbs)
  • 1,000m row
Time: 8:08