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

Med Ball Stuff

Five rounds for time of...

10 x Med Ball Cleans
10 x Overhead med ball walking lunges
10 x Med Ball Sit-ups

Time: 14:04

Tough Mile

“Tough Mile…ish” (for time)

Run 1 Lap (~350m)

25 x Kettlebell Swings

Farmer’s Walk with #45 Bar (~150m)

Waiter’s Walk with #45 Bar (~150m)

25 x Box Jumps

Sprint 1 lap  (~350m)

Walking Lunges Down and back length of the building (~150m)

Burpees x 25

Run 1 Lap with 20 lb. Medicine Ball  (~350m)

Time: 28:05

This one sucked.   Knees are killing me.  The lunges are what really did me in.

jp

All week long...

Monday:

Cleans - 2 rep Max w/ 60 second max time...
Worked up with a 5-5-3-3-2-[2]
Failed on 165#, 160#, but hit the 155# on the final work-up....

Tuesday:

100 Sit-Ups for time

Then:

5 RFT of:
10- OH Walking Lunges (45/25)
10- Box Jumps (24/20)

I ended with 10:35ish...  I was told I did six rounds vice five. Opps...

Wednesday:

Nutts 

10 HSPU

15 deadlifts (225# vice 150#)

25 box jumps

50 pull-ups

100 wall ball shots

200 double unders (subbed 600 singles)

400m run w/ 45# plate.

Time: 36 mins

Thursday:

Great thanksgiving with Ashley, Carl and Riley.  Turkey turned out perfect and all the sides were great. :)

jp

Thursday Triplet and Friday Long work

Thursday:


4 RFT of:
7- Hang Power Cleans (155/105) but scaled to 105# :(
14- Walking Lunges
21- Jumps Over Bar
Time: 6:55 (?)


Friday:


Row 1k
50 squats
100 push-ups
150 sit-ups
Row 1k
Time: 28:23
Push-ups were the killer.  I would say almost half the time was spent on them.  The 1k were each around the 4:20ish mark.


jp

Monday/Tuesday Legs from Heck

Good work guys!

Here is Monday and Tuesday.  As programming I cannot express how sucky my legs feel.  They are utterly jello.

Monday:

Max Reps of Back Squats at ~90%/70%/60% of max weight (205#)...

First set was 185# for 6 reps

Second 145# for 15 reps

Third was 125# for 43 reps

That alone made my legs feel like poo.  Stairs were a killer. 

Tuesday:

For time:

30 Box Jumps

200m Walking Lunges

30 Box Jumps

Time: 11:18

And now my legs are lead filled jello.  pht...

I also became a grandfather on Monday night so I am just dead tired...

jp

Friday and Saturday

Today was a killer, but a lead in first...

Yesterday afternoon we had Directorate PT. I forgot my normal shoes and only had my new Vibram Five Fingers. Well, I'm still getting use to them, but I went anyways, knowing we would have a bit of running. Long story short, after running and a game of all things kickball (yes kickball) by calves, my right one specifically, are almost seized. Like rocks. Hurts to walk... So, I'm taking a few days off from the Vibrams and trying to loosen up the calves.

Today's work out didn't help either...

Warm-up
3 rounds of 10 Burpees, 10 bar to overhead at 95#, 10 pass throughs

WOD
5 rounds
10 Pistols (I did a mix of pistols while holding the wall and jumping squats)
~ 10m walking lunge with 45# plate overhead
10 straight leg deadlift w/ 70# kettlebell
~ 10m walking lunge with 45# plate overhead

My time was 11:20 - It was a killer, especially with the hamstrings screaming... Argh.


Saturday was a team WOD.


In pairs of two overhead squat 4500#
Then 30 Handstand push-ups
60 burpees
100 box jumps


Dave and I did it in 14 mins or so.  I was happy with how my Overhead's looked.  We split it up in 100 total overheads of 45# bar, alternating 10 each.  At 45#, I was hitting them pretty steady, being able to lock it out while others struggled a bit.  Handstand push-ups however...  Totally different story.  Dave was rock'n those while I was needing big time help.


Cashed out with more sit-ups...  114 again.


jp

New Jump Rope

I bought a new rope from Rouge Fitness.  It is one of the cable speed ropes so I added it today for the workout.

Outside it was low 30's, but no wind so it was pretty nice with all the exercise.

Five rounds of

50 Double Unders
30 Kettlebell Swings (35#)
20 Walking Lunges
10 Push-ups

Time35:49
Cal: 514
Avg HR: 154
High HR: 168

The double unders are a killer as always.  Didn't get a great streak this time.  Best was 6 or so.  Lots of 1/2/3's per set.  Need more practice.

jp

Dumbbell Snatch, Box Jump, Lunge

Today's warm up was different:

Three Rounds:

20 Double Unders

10 Burpees

10 Pull-ups

10 Sit-ups

That took care of my 8 required Burpees!

Work Out was Three Rounds

10 one arm dumbbell snatch for each arm (25# Rnd 1; 30# Rnds 2 & 3)

20 Box Jumps

40 Walking Lunges

60 Sec Rest

Time: 24:15

Snatch was tricky, but I got more comfortable with it after the second round.

jp

Bunch of things

20 walking lunges with 60# weights

run 1 lap (.4 miles or 650m)

30 Sit-ups

run 1 lap

20 dumbbell cling with 30# dumbbells

run 1 lap

30 box jumps (24")

run 1 lap

20 Pull-ups

run 1 lap

Time: 31:26

Then did the full thing a second time, except for the runs and not for time.

It was a killer, especially since I'm still fighting this sinus infections and I hate running.  Good times! 

Also today started the 100 Burpee challenge again from the beginning.  so 1 Burpee for Day 1!

:-)

jp

Filthy Fifty

Modified Filthy Fifty due to equipment issues at home vice the gym

50 Box Jumps (I did on a 17" step stool vice the 24" box)
50 Jumping Pull-ups (on I-Beam in basement vice Pull-up Bar)
50 Kettle Bell swings (16kg)
50 Walking Lunges
50 Knees to Elbows (on I-Beam in basement vice Pull-up Bar)
50 Push Press (45lb)
50 Sit-ups (vice Back Extensions since I don't own a Back Bench)
50 Jumping Squats w/ 25# plate (Vice Wall Ball shots w/ 20# ball)
50 Burpees
50 Double Unders

Time: 35:16  - That included the time it took to get my jacket on, go outside and throw some sand on the snow/icy sidewalk to do the double unders.  So that ain't to bad. :)

Do wish I had a good pull-up bar at the house, but I haven't convinced the wife that it is a necessity yet.

jp

Walking Lunge, Squat, Back Extension

Pretty straight forward WOD.

100 feet of Walking Lunge (estimated at 50 walking lunge steps)

50 Squats

25 Back Extensions

Three Rounds for time:

Time: 14:28

Did just a tiny bit of skill work w/ the 9 lbs bar on the cleans in prep for tomorrow. 

jp

Filthy Fifty

As Rx:

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Completed as Rx except for a 18” Box jump vice 24…  All I had.

Time: 34:07

This was a tough one.  I thought I was going to meet pukie at the end, but he stayed home.

jp

WOD - GHD, Back Extensions, Squats, Box Jump, Walking Lunge, Double Unders, 400m

Still avoiding the shoulder work.

Did my own thing on Thursday
50 GHD
50 Squats
50 Back Ext
50 Box Jumps
50 Walking Lunge
50 Double Unders
400m
Time:  In the twenties I think, but my stop watch must have turned off somewhere.

jp

WOD - Chipper

As Rx:

155 pound Squat clean, 15 reps

30 Toes to bar

30 Box jump, 24 inch box

15 Muscle-ups

40 pound dumbbell Push press / push jerk, 30 reps

30 Double-unders

135 pound Thruster, 15 reps

30 Pull-ups

30 Burpees

300 feet Walking lunge with 45lb plate held overhead

As Completed at base gym:

65 pound Squat clean, 15 reps

30 Toes to bar

30 Box jump, 24 inch box

20 Ring Pulls (Angle) and 20 full Dips

25 pound dumbbell Push press / push jerk, 30 reps

30 Double-unders

65 pound Thruster, 15 reps

30 Pull-ups

30 Burpees

300 feet Walking lunge with 25lb plate held overhead

Time: 1:08

Long work out!

jp

WOD - Walking Lunge, Broad Jump, Run

Those three things equal suck.  J  OMG do my legs hurt and I haven’t even had a night to feel the real pain.  I honestly thought I was going to bring up a lung.

As Rx:  3 rounds for time:

50 Meters Walking Lunges

100 Meters Standing Broad Jump

200 Meters Run.

As Completed at Base Gym:

As Rx:

Time: 23:45

Ouch!

jp