Terrible Day

Sluggish, slow, boring, tired, groggy, weak, unproductive day... first one in a while. oh well, I am going to take the next two days off to just get myself collected. Back at it on Sunday.

Rest Day

I enjoyed a day off today. At baseball practice we had an intra squad and it was fun. I think that was probably the most playing time I will get this spring. 7 innings of raw intra squad... yeah

"Strength + Power"

Workout:
Back Squat 8-8-5-5-5 reps @ 150% bodyweight
Front Squat 5-3-2-1-1 reps @ Bodyweight
3 min. rest between sets
(post weight)

BS/FS
225# / 95#, 115#, 155#


rest 5 minutes then:
2 min double-unders
or
5 min jump rope @ 75% MHR
Then:
2 rounds for time of:
10 X Lunges
10 Knee Jumps
10 Frog Hop

Time: 2:51

"1up"

3 Rounds for time:
5 Front Squats @ 2x 53# KB
10 Ring Push-ups
15 Renegade Rows @ 2x 35# KB
20 Bastard Sit-ups @ 2x 15# DB

Time: 7:28

"Combo Pack"

21-15-9 reps of:
Ring Push-ups
KB Swings @ 24kg
Wall Ball @ 20#

Time: 6:03

Rest Day

Just went to the gym and worked on muscle-ups and dips, good fun.

"Keyser"

Russian Twist @ 45# Barbell +
KB Bob & Weave @ 35# each +
Decline Push-up on Parallettes +
Floor Wiper @ 135#
All movements executed per Tabata interval timing (20 seconds work, 10 seconds rest repeated 8 times), 1 minute rest between exercises. Scoring by total number of reps.

Score: 66/57/55/32
*210

"Fran"

21-15-9 reps for time:
Thrusters @ 95#
Pull-ups

Time: 9:26

"Enjoy the Pain"

For time:
Man-Maker @ 25# 10-9-8-7-6-5-4-3-2-1 reps
Atomic Sit-up @ 16# 1-2-3-4-5-6-7-8-9-10 reps
First round: 10 Man-maker, 1 Atomic sit-up
Second round: 9 Man-maker, 2 Atomic sit-up...

Time: 30:02

"Donkey Kong"

21-15-9 reps for time:
Burpees
KB Swings @ 24kg
Box Jumps @ 24"

Time: 6:27

Rest Day

The last time I had a day off was January 5. I definitely am going to take this one completely off.

"Pain, Suffering, Glory"

For time:
12-11-10-9-8-7-6-5-4-3-2-1 reps of the following:
Deadlift @ bodyweight + Pull-up + Ring Push-up
First round looks like: 12x DL + 12x PU + 12x RPU
Second round looks like: 11x DL + 11x PU + 11x RPU...

Time: 10:46

"TGIF"

For time:
20x Ball Slam @ 16#
20x Ball Toss @16#
20x Box Jump @ 24 inches
20x KB Swings @ 53#
20x Bastard Sit-ups
20x Ring Rows
20x Sit-ups
20x Push Press @ 95#
20x Wall Ball @ 20#
20x Burpee

Time: 10:36

"Lynn"

5 Rounds for max reps of:

Bodyweight bench-press *160#
Pull-ups

Totals: 48 BP, 92 PU
Total reps: 140

"Louder than 10"

10 Rounds for time of:

5 Med-Slams @ 18#
10 Burpees
60 Meter suitcase carry @ 53# (2 trips)

Time: 19:41

"Filthy Fifty -1"

I forgot to do burpees... therefore this is an unofficial workout. But it still kicked my butt. I also subbed jumping pull-ups with regular so I get a little grace.

For time:
50 Box jump, 24 inch box
50 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 Jump rope

Time: 25:40

This is the workout I was supposed to do...

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

"Helen"

3 Rounds for time of:

400 Meter run
21 KB swings @ 24kg
12 Pull-ups

Time: 11:00
new PR

"Diablo"

3 Rounds for time of:

400 Meter run
Bodyweight Bench press 30 reps

Time: 32:40

Rest 5 minutes
Then:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Minutes: 16
Total: 135 pull-ups

"Double Take"

21-15-9 for time of:

Deadlift @ 225#
Ring dips

Time: 10:01

*5 min. rest

Then:
10,9,8...1 for time of:

Ring push-ups
Ring Rows

Time: 4:17

"2b"

Complete as many rounds in 20 minutes of:

5 Box jumps
10 L-pull ups
15 KTE

Rounds: 5 completed + 5 Box jumps + 7 L-pull ups

"Michael"

3 Rounds for time of:

800 Meter Run
50 Sit-ups
50 Back extensions

Time: 18:46

Then:
2 min. jump rope
OHS practice @ 5 reps of the following: 45#, 65#, 65#

"The Corps"

3 Rounds for time of:

5 KTE
10 Atomic Sit-ups @ 16#
15 GHDP @ 20#

Time: 8:40

Note(s): Planned to do "Michael" (3 rounds for time of: 800 meter run + 50 sit-ups + 50 back extensions). But dude to time constraints had to supplement core day instead. "Michael" will most likely be done tomorrow.

"Cindy"

Complete as many rounds as possible in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Air Squats

Rounds: 22 (PR)
*7 round improvement

Totals: 110 Pull-ups, 220 Push-ups, 330 squats

1st Day of Spring Practice

Good day today. I was pretty bored at practice but hey, what can you do on a drenched baseball field.

Mile time: 5:48
Goal: 5:00



Another Light WOD (pretty tired)

3x1 skinning the cat
1-1-1-1-1 muscle ups
1-1-1-1 front squat @ 135#, 185#, 205#, bailed @ 255# (tried too much weight too fast)
3 min. rest
1x3 cleans @ 45# (just working on form)
1x3 ATG back squat @ 45# (just working on form)
Worked on shoulder flexibility + OHS

Not a bad day... but really tiring day.

Light Day

My body felt a lot more recovered today. But I still decided to take it really light on the lifting and intensity of my workout today. Today was pretty much an active recovery day take two.

Recovery WOD 1-6-08

1x8 Push jerk @ 45#
5x1 Skinning the Cat
5x5 Muscle-ups
3x8 Ring push-ups
3x8 Ring rows
800 Meter run @ conversational pace (3:28)
Heavy Stretching

I do have slight shoulder pain in the right arm from all the overhead lifts from the last 5 days or so. Hopefully it will recover in time for the next WOD. Baseball starts tomorrow @ 1pm.

Active Rest Day

I was extremely sore today from yesterday's workout. I did go to the gym and did a few arm exercises to keep my arm in shape for baseball starting Monday. Monday = 6:00 mile. Not looking forward to the first day of practice. Oh well, once I get it over with I can cruise until season opens.

Whole body is sore except arms and head... I am probably going to take tomorrow completely off and rest up for the mile on Monday. I am ready for the mile but I don't want to do it. Who does right? For baseball... how exactly does a 6 minute mile related? How often in baseball am I going to be running for that long at an intense pace? I don't know.

"Kirkland"

Five Rounds for time of:

400 meter run
21 Sumo-Deadlift high pulls @ 75#
21 Thrusters @ 75#

Time: 33:38

"Triple Play"

Three minutes rest between workouts

Workout 1:
30 Muscle-ups for time
Time: 14:21


Workout 2:
10, 9, 8... 1 of Ring Push-ups + V-ups for time
Time: 4:12


Workout 3:
Three rounds for time of:
10 Floor Wipers @ 135# +
10 KTE +
10 GHDP right hand @ 35# +
10 GHDP left hand @ 35#
Time: 10:29

"Submit"

5 Rounds for time of:

Row 1000 meters
7 Push Jerks @ 95#
25 Box Jumps

Time: 40:22

Total: 5k Row, 35 Push jerks, 125 box jumps.

"Ten for Time"

3 Rounds for time:

10 Deadlifts @ 185#
10 Atomic Sit-ups @ 16#
10 KB Swings @ 24kg
10 Dead hang pull-ups
10 Ring Push-ups

Time: 13:42

Why do I punish myself?

Sometimes I get so consumed with accomplishing something I set too high of standards...

Goals
Deadline: December 31, 2008

• 25 Pistols Each Leg
• 2x Bodyweight Squat
• 60 Ring Pushups
• 1 ½ x Bodyweight Bench Press
• 20 Foot Rope Climb 2 Trips touch and go, no feet
• 1x Bodyweight Overhead Squat (15 reps)
• 2 KB Clean & Jerk 150 reps in 10 Minutes @ 24kg
• 400 Meter Run 1:00
• 2 ½ x bodyweight Dead Lift
• 1x Bodyweight Military Press
• 10 Full range handstand pushups
• 1 ½ x Bodyweight Clean
• 15 second Front Lever
• ¾ Bodyweight 1 Mile sandbag carry
• 2:10 800 Meter Run
• 1:25 500 Meter Row
• 30-Inch Vertical Jump
• 50 Ring Dips
• 1 Dip with 1x Bodyweight
• 40 Dead hang pull-ups
• 15 Muscle ups without touching ground
• 1:30 L-Sit
• 1 ¼ x Bodyweight Snatch
• 15 rounds in 20 minutes of “Mary” circuit (10 Handstand Push ups, 10 Pistols, 15 Pull ups = 1 round)
• 5:00 1 Mile Run