Kayak

Spent two hours kayaking today

jp

Elisabeth like

21-15-9
115# Cleans
Dips (half of each set were assisted)

Time: 12:19

jp

Kettlebell and Turkish Get Ups

21 Right handed KB Swings
21 Left handed KB Swings
3 Right Arm Turkish Get Ups
3 Left Arm Turkish Get Ups

Repeat above pattern for
15/2
9/1
Time: 14:16

Triplet 21-15-9

21-15-9 of
Row for Cals
Sit-ups
Push-ups
Time: 6:21
Started with some Back Squats
135#
3 reps on the minute every minute for 10 minutes.

Nursing calf still so I didn't want to go too heavy.

jp

Diane... Of a sort...

“Diane”
21-15-9:
Deadlifts (225/155)
HSPU

I did only 185# as I am still nursing the calf injury.  Also I was only able to do the first half (larger half) of each set as a HSPU, the rest were done as an elevated push-up...

Still took forever.  Spieler I am not.

Time:  18:09

jp

Kayak Saturday, Med Balls Sunday

Went Kayaking for 90 minutes on Saturday in pretty smooth seas

Sunday

20 Min AMRAP
10 Wall Balls Sit-ups w/ 10# ball
10 Med Ball Cleans
~25m bear crawl

Finished 8 rounds plus Wall Ball Sit-ups

jp

Weighted Pull-ups

Finished with 50#
Failed at 52.5#

jp

10 Factorial Triplet

10!
Pull-ups
Ring Dips
Ab Mat Sit-ups
Time: ????

Pulls were easy.  All unbroken.  The Ring Dips however I think I am psyching myself out on.  First set was groups of three, then twos, then tried to do half regular and half with band, then one regular rest with bands, then all with bands.

Stupid Dips.

jp

Bench and stuff

First day back after calf pull.  Did full upper body to keep the calf isolated.

Bench Press 135#, 3 rps for 10 rounds on the minute

Then

10 rounds for time
1 dead hang L-pull up
10 med ball sit-ups
Time: 9:18

jp

sled pull and tire flip

Gym at P-cola has a tire drag/flip area.

I estimate that it is about 25m

Four rounds
25m tire/sled drag
25m tire flip
Rest 3-5 minutes
Fastest time: 1:35
Slowest time: 2:15 (pulled calf)

jp

KB, Burpee, Run

Took Friday off.  This morning I did four rounds of...
25 KB swing at 35#
10 burpees
200~ meter run
time: 13:00

jp

King Kong

“King Kong”
3RFT:
1 DL (455/300) done at 245#
2 Muscle Up done at 4 C2B and 4 Dips
3 Squat Clean (250/175) done at 115#
4 HSPU done with two abmats

Time: 9:55

jp

KB and Doubles

10 rounds of
10 kettlebell swings (35#)
20 Double Unders
Time: 20:50

As always the DB were slow.

jp

343

“343″
In Honor of all 343 first responders who died selflessly responding to the attack on 9/11



For Time:
100 Deadlifts 145/115 (Scaled to 135#)
100 Power Cleans 95/65 (Scaled to 75#)
100 Ground to Overhead 65/35 (Scaled to 50#)
43 Burpees

Took me a loooooooong time, even scaled....  54:35...  Amazing what motivation of those around you will do to help when versus working out on your own.

jp

Day one in P-cola

Overhead Squats 1RM effort: Ended at 125#

Karen:
5 pull ups
10 push ups
15 air squats
20 min amrap
Rounds 12 + pull ups

jp

WAAAAY behind

Rest Thursday

Friday - Sick but did...

For Time:
3 Rounds:
-3 Muscle Ups
-5 HSPU
-8 Toes2Bar
Followed by…
100m Lunge Walk
25 Burpee Box Jumps
3 Muscle Ups
Time: 23+ mins.  Being sicked really slowed me down.

Saturday & Sunday: Nothing

Monday

“Incredible Hulk” at 95#
AMRAP 20min:
5 Dead Lift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

8 full rounds and through front squats

Tuesday

3 power snatches every minute for 9 minutes 

Then

four rounds for time of

25 med ball cleans (20#)

5 dead hang L-pull ups

Time:??? 12ish I think

Wednesday

“TOTF Benchmark”
For Time:
Run 200m
20 WB (20/14)
15 Box Jumps (24/20)
1 Round of Bear Complex (95/65)
15 KB Swing (1.5/1)
20 Burpees
100 Single Unders

Time: 12ish again - The bear slowed me down

Thursday Rest

Friday

TEAM WOD (Teams of 3)
For Time:
A: 100 KB Swing (1.5/1)
B: 100 Back Squat (135/95)
C: 100 Med-ball Sit ups

Others hold a)  bottom of squat, b) 45# plate press, c) top of push-up

Team finished at 15:24 rx

Saturday: Ran kettlebell seminar 

Sunday: Travel