Mountain Climb, Bear Crawl, RR, Bear Crawl

Complete as many rounds as possible in 20 minutes of:
20 Mountain Climber
Bear Crawl to Dumbells
20 Renegade Row, 30#
Bear Crawl back to MC

Rounds: 5.5

Then:
Tabata Squats
Score: 20

Row, Climb, Sandbag Clean

3 rounds for time of:
1000m row
4 rope climbs, 15 feet
20 Sandbag Cleans, 100#

Time: 43:35

DB Thruster, Ring Row

10-9-8-7-6-5-4-3-2-1 reps for time of:
35lb. Dumbbell Thruster
Ring Row

Time: 7:44

Row, WB, KTE, KB, L, PC, BBJ, JR

For time:
500m row
20 wall ball
20 knees to elbows
20 kb swings
20 jump lunges
20 power cleans
20 burpee box jumps
300 rope skips or 100 double unders

Time: 14:08

CFT

Find 1RM of:
Squat, Press, Deadlift

Squat: 285#
Press: 140#
Deadlift: 395#

CFT: 820#

Previous scores:
BS: 295
SP: 120
DL: 350

CFT: 765 lbs.

Sprint, Sit-up, Push-up, Jump rope

4 rounds for time of:
Sprint to end of the gym and back
25 Weighted Sit-ups @ 20#
25 Clapping Push-ups
50 Double Unders / 150 Skips

time: 14:34

Deadlift + Box Jump, Muscle Up

Skills / Warm-up:
Row, Thruster

5 rounds for time of:
225lb. Deadlift + 24" Box Jump, 10 reps
10 Muscle-ups

Time: 21:07

HSPU, Bench Press, Pull-up

5 rounds for time of:
5 HSPU
10 Bench Press, 155#
15 Pull-ups

Time: 18:24

Cool Down:
KB work, Ring Dips, Ring Push-ups

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135lb. Hang Power Clean, 10 reps

Time: 9:51

Deadlift, Burpees

Skills / Warm-up:
Snatch, Clean and Jerk

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Time: 6:42

Bench Press, Burpee

Ladder
10-1 Bench Press @ 135#
1-10 Burpees

Time: 11:52

Run, Ring Dip, Pull-up, HSPU

3 rounds for time of:
400m Run
21 Ring Dips
15 Pull-ups
9 HSPU

Time: 13:20

Deadlift, Hang Power Clean, Front Squat, Push-Jerk

Skill / Warm-up:
500m Row @ 2 min. Pace
Hang Power Snatch + OHS
Clean & Jerk 2 heavy singles @ 180#

5 Rounds for time of:
15 Deadlift, 135#
12 Hang Power Clean, 135#
9 Front Squat, 135#
6 Push-Jerk, 135#

Time: 32:24
Previous time (10/6/08) : 40:08

Note(s): Sick past 2 days, a good workout to welcome me back.

Birthday!

The guys and my girlfriend. I am in wayyyy back, and I look really tan for some reason.

3 rounds for time of:
800m Run
21 KB Swing, 53#
21 Thrusters, 95#
21 Pull-ups

Time: 29:27
Previous Time (8/1/08): 34:23

Note(s): I turned 21 today, I thought this workout was appropriate.

"300"

for time:
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up

Time: 20:38
Previous time: 20:42

Note(s): barely better but still better than last time. Floor wipers suck! and hand and forearms are still sore from yesterdays climb.

Bouldering

Workout:
7pm-9:30pm Bouldering / Rock Climbing

Note(s): awesome!!! but my hands and forearms are sore...

"Sissy Test"

For time:
20-1 Burpees
1-20 KB Swing @ 53#

looks like:
R1) 20 burpees, 1 kb swing
R2) 19 burpess, 2 kb swing...

Time: 32:37

Note(s): 210 burpees + 210 kb swings = 420 reps of hell.

Snatch, Clean, "Grace"

Skill / Warm-up:
Muscle Snatch, Snatch Balance, OHS

WOD:
Snatch 3 singles:
1) 95#
2) 115#
3) 125# (failed)

Note(s): 125# so close.

Clean and Jerk 2 heavy singles:
1) 180#
2) 180#

Rest 10 minutes then:
"Grace"
30 reps for time of:
135# Clean and Jerk

Time: 4:53
Previous time: 6:36

"Tears and Power III"

For time:
Bench Press @ 135# 20-15-10-5
KTE 15-10-5-20
Ring Dip 10-5-20-15
Pull-up 5-20-15-10

R1) BP - 20 / KTE - 15 / RD - 10 / PU- 5
R2) 15, 10, 5, 20...

Time: 15:33
Previous Time: 13:45

Note(s): Fail

Deadlift, HSPU, Vertical

15-12-9-6 reps for time of:
Deadlift, 185lbs.
Handstand Push-up
Vertical Jump, 1 ft. above reach

Time: 11:12

Note(s): HSPU partial ROM

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score: 379

"Black Friday"

50 reps each of:
Box Jumps 20"
DU
Push-ups (rings if able)
KB Swings 44/26
Row for Calories
Pull-ups
Press (strict) 45/33
Knees to Elbows
Lunges
Sit-ups

Time: 28:40

Snatch, Clean & Jerk

Skills / Warm-up:
Muscle Snatch
OHS
Snatch Balance
Snatch Pull

Workout:
Find 1RM of Snatch
Clean and Jerk 2 singles @ 90% 1RM
Front Squat Heavy Single

Snatch: 95# (I know...)
Clean and Jerk: 170#
Front Squat: 170#

Cool down:
Pull-ups
Handstand Push-ups

"Those Burpees Suck"

For time:
10 Pull-ups
20 KB Swings, 53#
30 Box Jump, 24"
40 Push-ups
50 Sit-ups
60 Burpees
10 Pull-ups

Time: 10:54

Press, Bench Press, Circuit

Skills / Warm-up:
Snatch

WOD:
Shoulder Press 3-3-3-3-3
R1) 115
R2) 120
R3) 125
R4) 130 (failed rep 3)
R5) 130 (failed rep 2)

Then:
Bench Press 185# 3-3-3-3-3

Then:
Metcon Circuit
10-9-8-7-6-5-4-3-2-1 reps for time of:
Ring Push-up
KB Swing, 70#

Time: 4:48

Make-up WODs

Workout 1:
"Suck Balls"
50-40-30-20-10 reps for time of:
Wall Ball, 20lbs.
Ball slam, 25lbs.

Time: 19:13
Previous Time: 21:23

Rest 20 minutes then:

Workout 2:
Complete as many rounds in 20 minutes of:
65lb. Thruster, 10 reps
10 Pull-ups

Rounds completed: 13

"Diane"

21-15-9 reps for time of:
225lb. Deadlift
HSPU

Time: 14:02

Note(s): DL as R'xd, HSPU 90 degrees. I suck at HSPU

"Helen"

3 Rounds for time of:
400m Run
21 KB Swings, 53#
12 Pull-ups

Time: 8:42

Note(s): hard to breath with the Brea fires going. Ash everywhere.

Squat, KTE, Bench Press

Skills:
Snatch

Note(s): Snatched 115#

WOD:
10-1 ladder for time of:
Back Squat @ Bodyweight
KTE
Bench Press @ Bodyweight

Time: 17:46

Note(s): BW = 155#

"Ole Misery"

For time:
500 meter row
30 Clean and Jerk @ 110#
30 Pull-ups
500 meter row
30 Box Jump @ 24"
30 Wall Ball @ 20#
500 meter row
30 KB Snatch @ 53#
30 Ball Slam @ 25#
500 meter row
30 KB Swing @ 53#

Time: 29:50
Previous Time: 35:17

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Time: 17:13

Pull-up, Push-Press, Renegade Row

3 rounds for time of:
20 Pull-ups
20 Push-Press, 95lbs.
20 Renegade Rows, 2 x 53lbs.

Time: 14:50

Note(s): Renegade Rows one count.

Squat Clean, Deadlift

5 Rounds for time of:
5 Squat Cleans, 135lbs.
5 Deadlift, 225lbs.

Time: 10:42

"Lynn"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Note(s): BW: 155#

R1) 12x BP / 25 PU
R2) 10 / 20
R3) 11 / 21
R4) 10 / 22
R5) 10 / 18

"Ms. Judy"

For time:
Row 500 mtrs
HSC with 95# + right & left Lunge + Split Jerk x 30
30 Pull ups
row 500 mtrs
24" Box jumps x 30
Wall ball 20# x 30
Row 500 mtrs
Snatch 45# + L&R Overhead Lunge x 30
20# Slam Ball x 30
row 500 mtrs
30 1.5 Pood KB swings
50 Push ups.

Time: 46:21

Note(s): Epic Suck

HSPU, Pull-up, Ring Push-up, Ball Slam

21-15-9 reps for time of:
Handstand Push-up
Pull-up
Ring Push-up
Ball Slam, 25lbs.

Time: 14:27

Muscle Ups, C&J

3 Rounds for time of:
10 Muscle-ups
15 Clean and Jerk, 135lbs.

Time: 18:42

Sprints, Pull-up Ladder

Skills/ Warm-up:
Snatch, 65lbs.

WOD:
50 meter 3x Sled Sprint, 20kg
30 meter 5x Sled Sprint, 20kg
30 meter 5x Sprint

Then:
Pull-up ladder

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: 15

Pull-ups completed: 105

Note(s): Cycling off the CrossFit.com WOD and switching to my own programming for a month, then I am going to go back to the mainsite WOD. Just an experiment.

Thruster, FS, SSST

Warm-up/ Skills:
Snatch

WOD:
Thruster 7 heavy singles:
1) 115
2) 125
3) 135
4) 145
5) 155
6) 165
7) 175 (failed)

Then:
Front Squat 3-3-3-3-3
1) 135
2) 155
3) 175
4) 185
5) 200

Then:
Secret Service Snatch Test @ 53# KB
10 minutes max total reps of:
KB Snatch
Note(s): Rest was taken with KB on the ground

Total Reps: 120

"Angie"

Bench Press 3-3-3-3 @ 185lbs.
then:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time: 21:03

Note(s): gained almost 2 min... WTF!!! Need to work on strength endurance.

Press, Push-Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP) 105, 115, 120, 125, 130 (failed)
PP) 115, 125, 130, 135, 140
PJ) 115, 125, 130, 135, 140

"Elizabeth"

21-15-9 reps for time of:
135 pound Squat Clean
Ring Dips

time: 12:30

"CFT"

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Loads:
BS: 295
SP: 120
DL: 350

CFT: 765 lbs.

"Make-up Wake-up"

Four rounds for time:
Run 400 meters
Rest 2 minutes

R1) 1:05
R2) 1:12
R3) 1:15
R4) 1:16

Max Reps in 10 minutes of:
KB Clean and Jerk @ 2x 53#

reps: 53

"Pullee"

Turkish Get-up:
45lb. Right arm, 1 rep
45lb. Left arm, 1 rep
65lb. Right arm, 1 rep
65lb. Left arm, 1 rep

10 Rounds for time of:
12 Pull-ups
12 Burpees

Time: 17:39

"United Nations Day"

Workout:
3x Muscle Snatch @ 65#
3x Push-Press + OHS @ 65#
1x Snatch Balance @ 65#
1x Muscle Snatch @ 75#
1x Snatch Balance @ 75#
5x Hang Snatch @ 75#
Then:
Find 1RM Clean and Jerk
R1) 135#
R2) 155#
R3) 180#
R3) 185#
R4) 190#
R5) 195# (failed @ 3 attempts)

1RM Clean and Jerk: 190# PR

MMC:
3 rounds for time of:
10 Ball Slam + Heavy Bag Jump @ 25#
20 Push-ups

Time: 4:44

"Filthy Fifty"

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

Time: 27:02

"Mary"

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Rounds completed: 10

Note(s): Completed 10 rounds on the dot. Hands ripped around the 8th round and bled a lot...

"THPCSDHP"

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Rounds completed: 8 + 5 thrusters

Note(s): Not bad. Still a little tired from the cert... but could have been better.

"Level 1 Certified"

7 rounds for time of:
10 Medball Cleans @ 20#
10 Burpees

Time: 8:49

Note(s): I am officially CrossFit Level 1 Certified.

"Fran"

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

Time: 4:23

Note(s): The CrossFit cert is amazing. I can't wait to go back tomorrow.
Previous Time: 5:13

"Annie are you okay?" (pukie version)

21-18-15-12 reps for time of:
Row (calories)
KB Swing @ 70#
SDHP @ 95#
Wall Ball @ 20#
Burpees
Thruster @ 95#

Time: 39:27

"3xFun"

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Time: 13:59

Note(s): Simulated GHD sit-ups...No GHD. I did full range of motion for sit-ups as if I was on a GHD.

Then:
21-15-9 reps for time of:
Ring Push-up
Ring Row

Time: 1:45

Then:
Team Lunge + Squat (3 rounds)
P1) 25 walking lunge steps forward + 25 walking lunge step backwards
P2) Squats until lunges are finished

"Seven Grain"

7 rounds for time of:
21 Shoulder Press @ 75#
21 V-ups

Time: 21:18

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Time: 32:55

Note(s): SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Time: 19:08

Note(s): Another hero, God bless.

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Time: 16:42

Note(s): Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. This is for you Ryan. Godspeed.

"Suck Balls"

50-40-30-20-10 reps for time of:
Wall Ball @ 20#
Ball Slam @ 25#

Time: 21:23

"Weighted Pull-ups"

7 Singles of Weighted Pull-ups:
R1) 53#
R2) 58#
R3) 63#
R4) 68#
R5) 73# (chin grip)
R6) 78# (chin grip)
R7) 83# (failed)

"135 pounds of pure rage"

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Time: 40:08

Note(s): Hardest workout ever attempted, physically and mentally...

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

R1) 3:38

R2) 4:19

R3) 4:08

R4) 3:51

R5) 4:03

"C&J Ladder"

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

5 rounds completed + 3 C&J

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

13 rounds + 2 Muscle ups completed

Note(s): 4 1/3 rounds improvement

"Daniel"

For time:
50 Pull-ups
400 Meter run
21 Thrusters @ 95#
800 Meter run
21 Thrusters @ 95#
400 Meter run
50 Pull-ups

Time: 17:41

"Christine"

3 rounds for time of:
500 Meter Row
12 Deadlift @ 180#
21 Box Jump @ 24"

Time: 17:53

"PJ"

Push Jerk 5-5-5-5-5
1) 90#
2) 110#
3) 135#
4) 155# (failed rep 5)
5) 155# (failed rep 5)

Note(s): Round 5 was good, just barely could not lock out.

"Mula"

Back Squat 5-5-5-5-5
R1) 225#
R2) 245#
R3) 265#
R4) 285#
R5) 285#
Then:
3 Rounds for time of:
10 KB Clean and Jerk @ 2 x 53#
15 KB Swings @ 70#
20 Ball Slams @ 25#

Time: 11:54

Cool Down:
100 Sit-ups
100 Flutter Kicks
4 rounds of 25 each

"Muscle Ball"

3 rounds for time of:
25 Wall Ball Shots @ 20#
7 Muscle-ups

Time: 7:19

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Rounds completed: 7
Pull-ups per round:
R1) 21
R2) 20
R3) 13
R4) 16
R5) 17
R6) 12
R7) 13

Total: 112

"Virtual Shoveling"

30-25-20-15-10-5 reps for time of:
Virtual Shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24".

Time: 18:12

"Single Isabel"

Snatch Singles @:
5 x 45#
10 x 65#
10 x 75#

Note(s): Still developing confidence in the snatch. No broomstick or pvc available to do a real WOD today. Snatch is by far my worst event in CrossFit.

"Filthy Fifty"

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

Time: 29:49

Note(s): previous time: 30:52

"Mini Frelen"

3 rounds for time of:
400 Meter run
15 KB Thrusters @ 2 x 35#
15 Pull-ups

Time: 10:53

"Grace"

30 reps for time of:
Clean and Jerk @ 135#

Time: 6:36

Note(s): Previous Time: 7:47

"Michael"

3 Rounds for time:
800 Meter Run
50 Back Extensions*
50 Sit-ups

Time: 17:46

*Note(s): Subbed "supermans" because our University is cheap and won't get a GHD... so sad.

"Diane"

21-15-9 reps for time of:
Deadlift @ 225#
Handstand Push-up

Time: 9:28

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

R1) 4 rounds

R2) 4 rounds

R3) 3 rounds

R4) 4 rounds

R5) 4 rounds + 6 push-ups + 3 squats

"Murph"

For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Time: 52:56

Note(s): Was cruising at 20 minutes or so until I got to 50 squats and my legs gave out. I laid down for a while then got back up and finished but the legs pretty much gave out and unfortunately killed my time... oh well, that's life. RIP Murph, thank you for your sacrifice.

"Active Rest"

Tabata Intervals:
Pull-ups
Ring Push-ups
Box Jumps
Wall Ball

20 sec. work 10 sec. rest 8 total on each exercise

"Bestseller"

3 rounds for time of:
30 KB Swings @ 53#
20 KTE
15 Ring Push-ups
20 V-ups
30 Ball Slam @ 25#

Time: 16:50

"Fran"

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

Time: 5:13

Note(s): Previous time was 9:13. Four minute flat improvement.

"Linda"

3 bars of death...
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift @ 150% bodyweight
Bench Press @ 100% bodyweight
Squat Clean @ 75% bodyweight

Time: 36:14

Note(s): Current Bodyweight: 160#
Deadlift: Deadlift 240# (used 245#)
Bench Press: 160#
Clean: 120#

"Recovery Workout"

15-12-9 reps for time of:
Handstand Push-ups
Pull-ups

Time: 5:33

"Heavy Showdown"

15-15-10-10 reps for time of:
Burpee Pull-ups
Push Press @ 90#

Time: 9:36

"Tears and Power III"

For time:
Bench Press @ 135# 20-15-10-5
KTE 15-10-5-20
Ring Dip 10-5-20-15
Pull-up 5-20-15-10

R1) BP - 20 / KTE - 15 / RD - 10 / PU- 5
R2) 15, 10, 5, 20...

Time: 13:45

"Interval"

3 x 1 minute stations w/ 30 sec. rest between stations:
Atomic Sit-ups @ 25#
Deadlift @ 185#
KB Swing @ 53#
Box Jump @ 24"
then:
50 Tire flips @ 400+#
5x10

Note(s):
First day of practice for baseball. Nothing too exciting, just lifting, conditioning, and throwing. We are back to work for hopefully another playoff year in the spring.

"Muscle-ups"

30 Muscle Ups for time:
5:11

"Ole Misery"

For time:
500 meter row
30 Clean and Jerk @ 110#
30 Pull-ups
500 meter row
30 Box Jump @ 24"
30 Wall Ball @ 20#
500 meter row
30 KB Snatch @ 53#
30 Ball Slam @ 25#
500 meter row
30 KB Swing @ 53#

time: 35:17

"Islands"

Clean 5-5-3-3
R1) 135#
R2) 155#
R3) 180# Failed rep 1, 2
R4) 185# 3 Failed Attempts
then:
Deadlift 5-5-5-5-5
@ 245#
then:
500 Meter row for time
Time: 1:45

"Research and Development"

For time:
800 Meter run
21 Shoulder Press @ 95#
800 Meter run
21 Push Press @ 95#
800 Meter run
21 Push jerk @ 95#

Time: 14:52

"AVPT"

Tire Flip @ 450#
4x5

rest 5 minutes then:

21-15-9 reps for time of;
KB Swing @ 32kg
Handstand Push-ups
Burpees

Time: 13:46

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time: 19:15

Note(s): Previous time: 21:04

"Squat 5s"

Back Squat 5-5-5-5-5
1) 225#
2) 275#
3) 295#
4) 275#
5) 225#

"Big Rubber Lucifer"

3 Rounds for time of:
1 tire flip @ 450#
21 Ball Slam @ 25#
21 Box Jump @ 24"
21 KB Swing @ 53#
21 Wall Ball @ 20#
21 Ring Push-ups

Time: 23:01

Note(s): Got a freaking huge tire today and it freaking rocks man! p.s. it is really really, HEAVY, WOAH!!! how fun!

Train Some Guys

Today I got the pleasure of training a few baseball players who will be freshmen in college this year.

Workout:
Warm-up
Agility ladder
10 rounds of varied movements
2x Box Drill
2x Suicides 4 cones
Then:
Team Burpee Ladder
8-1
Team Med Ball NSS
2x10
Tag Team KTE+Plank
P1: 10 KTE
P2: Plank until KTE is finished
3 rounds

"DLHSPUBJ"

15-12-9-6-3 reps for time of:
Deadlift @ 185#
Handstand Push-ups
Box Jump @ 24"

Time: 10:42

"New Bars"

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Time: 25:22

"Used"

Front Squat 5-5-5-3-3
R1) 135#
R2) 155#
R3) 175#
R4) 195#
R5) 195#

Cool Down:
30 minutes no rest of:
400 Meter Run
10 KB Swings @ 53#
10 Wall Ball @ 20#
30 Sec Long Plank

"Drip"

10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand Push-ups
Ring Pull-ups

Time: 13:25

Note(s): Previous Time: 14:43.

"Flavored Blend"

4 rounds for time of:
400 Meter run
50 Air Squats

Time: 11:46

Note(s): Previous time: 12:37

"1920's tribute"

3 rounds for time of:
20 Pull-ups
20 Renegade Rows @ 2 x 53#
20 Push-Press @ 95#

Time: 14:53

Note(s): Renegade Rows is two count

"Grace"

For time:
30 Clean and Jerk @ 135#

Time: 7:47

"Moonlight"

5 rounds for time of:
400 Meter Run
10 Ball Slams @ 25#
20 Wall Ball Shots @ 20#
30 Push-ups

Time: 30:32

"Rawlings"

21-15-9 reps for time of:
Back Squat @ 225#
Ring Push-ups

Time: 10:07

then:
3 rounds of:
400 Meter run
10 Wall Ball @ 20#
10 KB Snatch @ 53# (each arm)

"The Filthiest Fifty... ever"

for time:
50 Box Jumps @ 32"
50 Jumping Pull-ups
50 KB Swings @ 53#
50 Walking Lunge Steps
50 KTE
50 Push Press @ 45#
50 Back Extensions
50 Atomic Sit-ups @ 25#
50 Burpess
50 Double Unders

Time: 38:12

Note(s): Brutal... box jumps were tough, KB swings were easier than expected. KTE & Atomic Sit-ups killed.

"Not4Time"

4 rounds of:
10 Dumbbell Flat Bench @ 2 x 70# DBs
(for warm-up)
3 rounds of:
Max Handstand Push-ups
then:
10-9-8-7-6-5-4-3-2-1
Ring Dip
1-2-3-4-5-6-7-8-9-10
Pull-ups

round 1: 10x Ring Dip / 1x Pull-up
round 2: 9x Ring Dip / 2x Pull-up
ect...

"Death Ball"

50-40-30-20-10 reps for time of:
Push-ups
Air Squats
Ball Slam @ 25#

Time: 22:55

Note(s): Need to work on strength endurance. Especially on Push-ups. Squats are getting better but not nearly good enough. Ball Slams went well but tough to do more than 10-15 at a time.

"Dancing Plethera of Fun!"

3 rounds for time of:
800m Run
21 KB Swings @ 53#
21 Thrusters @ 95#
21 Pull-ups

Time: 34:23

"TNF"

21-15-9 reps for time of:
Ring Rows
Handstand Push-ups
Renegade Row @ 2 x 53# KB

Time: N/A.
Note(s): Stopwatch died yesterday.

"Failure: your best just isn't good enough"

5 rounds of:
10x KB C&J @ 2 x 53# KB
30m Walking Lunge
3 rounds of:
8x KB Front Squat @ 2 x 53# KB
60m Farmer Carry
Then:
4 rounds of:
10x Deadlift @ 135#

"3RM"

Find 3RM for Bench press:
225#
estimated 1rm:
245#

Note(s): This is just and estimate. 245# 1rm on Bench press would put me over the 1.5 bodyweight bench press We shall see... next week.

"Truck got Owned"

On the bitter cold night of Wednesday July, 23 2008 someone decided to steal 2,500 dollars worth of parts from my truck. They took almost everything from bumper to bumper. Funny thing is that I could still somewhat drive it. So I drove it to the Toyota dealer and I was told the bad news. I asked, "Did I get effed?" After a long deep breath the Toyota dude said, "Yes, you got effed.... Big time". FAIL!!!! EPIC FAIL!!!! I did get a sweet rental car. It has a much better turn radius than my Tacoma. Such a bad day because I didn't get to WORKOUT!!! Not only did my truck get royally raped, I was denied my workout. When you deprive GIL his effing workout, GIL gets angry, you do not want to see GIL angry... may God have mercy on those souls, because the EPIC of GILGAMESH is about to reign down on them.

on the lighter side... I like the beach. I like to get there really early before everyone else shows up and take like thirty bottles with notes in them and throw them into the water. Then I wait for everyone to come to the beach and when someone goes to pick up one of the bottles, I go up behind them because when they open it there’s a note saying, "I’m standing right behind you".

"1155110165"

11 rounds for time of:
5 Pull-ups
10 Ring Dips
15 Ring Push-ups

Time: 20:32

"Legs?"

Back Squat
10x5
1x20

Heaviest load: 285#
Lowest: 45#

then:
3 rounds of:
10 Overhead KB walking lunge @ 2x 35#
10 KB Swing @ 53#
10 Frog hop

"Esmi"

21-15-9 reps for time of:
Handstand Push-up
Cinder Block Front Squat
Split Push-up (two-count)
Ring Row
Split Jump (two-count)

Time: 15:12

Cool Down w/ 3 rounds of:
Cinder Block Burpees
Warrior Burpees
Bear Crawl forward + backward

"Shin Skinned"

5 rounds of:
400 Meter run
Box Jumps (?)
Burpees (?)
Push-ups (?)
Squats (?)
Muscle-ups (?)

Note(s): Shin got owned by a cinder block wall. Workout was toned down and I just did random things for about 1 hour. Nice...

"Handle"

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Time: 18:22

"Guesstimate"

12-11-10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squat @ 135#
KTE

time: 15:40

"Hike, Climb, Swim, Jump"

11:00am-5:00pm
Hike +
Climb +
Swim +
Jump =
fun filled day!
and a good workout.

"Big Five 55"

10-9-8-7-6-5-4-3-2-1 reps for time of:
Goblet Squat @ 53#
Box Jump @ 24”
Pull-up
DL @ 185#
KTE

time: 13:58

"JT"

21-15-9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

time: 12:00

"Tired?"

3 rounds of:
5 Clean and Jerk @ 135#
10 KB Front Squat @ 2x 53#
15 Box Jumps @ 20"

"4th Weekend"

5 rounds of:
400 meter run
50 walking lunge
10 ring push-ups
10 box jumps @ waist high

"Helen"

3 rounds for time of:
400 Meter Run
21 KB Swing @ 53#
12 Pull-ups

time: 9:35

"Fired"

3 rounds for time of:
15 Bench Press @ bodyweight
500 Meter row

time: 17:07

"Day-By-Day"

21-15-9 reps for time of:
Deadlift @ 185#
Box Jump @ 24"
KB Snatch Left arm @ 53#
KB Snatch Right arm @ 53#

time: 15:45

"Drip"

10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand Push-ups
Ring Pull-ups

time: 14:43

Run The Biola Death. Track to La Mirada blvd. to Rosecrans Ave. to Biola Ave. to Imperial Highway to La Mirada blvd. end at track.

Total Distance Estimated: 5 miles
time: 33:41

"Ram"

10-8-6 reps for time of:
Double KB Clean @ 53#
GHD Press @ 35# KB
Handstand Push-ups

Time: N/A

Note(s): Stopwatch died during the workout... poop

"Dead Lynne"

5 rounds for max reps of:
Bench Press @ bodyweight
Dead Hang Pull-ups

R1) 12, 9
R2) 8, 9
R3) 10, 7
R4) 9, 8
R5) 9, 7

"Kirkland Redux"

3 rounds for time of:
400 Meter run
21 KB Swings @ 53#
21 Thrusters @ 75#

time: 16:16

"Filthy Fifty"

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

time: 30:52

Note(s): not bad after a 10 hour work day

"In/out"

3 rounds for time of:
400 Meter run
21 V-ups
12 Handstand Push-ups

time: 13:31

"UDT"

21-15-9 reps for time of:
Back Squat @ 225#
Pull-ups

time: 11:41

"Katherine"

5 rounds for time of:
400 Meter run
30 KB Swings @ 53#
20 Ring Rows (feet higher than hands)
10 Hand Stand Push-ups

time: 40:51

"Magnetik"

21-15-9 reps for time of:
Squat Clean @ 95#
KB Step up @ 24"/35# KBs

time: 18:47

"Pre Helen"

Barbell Row 5-5-5-5-5 @ 175#
then:
3 rounds of:
Max Pull-ups @ dead hang
Max Pull-ups @ side grip
then:
3 rounds for time of:
400 Meter run
21 Box Jump @ 20"
12 Burpees

time: 11:23

"Dole"

21-15-9 reps for time of:
Bench Press @ 135#
KTE
KB Swing @ 53#
Then:
3 rounds of:
400 meter run
20 push-ups varied hand placements
20 raises

"Blisters"

5 rounds of:
400 Meter run
20 Ring dips
Max reps of KB alternating press @ 53#

Note(s): Not for time

"Cindy on Steriods"

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

rounds: 6

"Devo"

21-15-9 reps for time of:
Front squat @ bodyweight
Floor wiper @ bodyweight

time: 18:22

Note(s): bodyweight = 160#

"Shoburn"

5 rounds max reps of Push-press (1 minute rest between rounds)
Round 1 @ 95#: 12 reps
Round 2 @ 95#: 10 reps
Round 3 @ 65#: 22 reps
Round 4 @ 65#: 17 reps
Round 5 @ 45#: 27 reps

"Fulley"

10,9,8,7,6,5,4,3,2,1 reps for time of:
Muscle-ups
Deadlift @ 185#
Box Jump @ 24"

time: 20:02

"Knee Kong"

21-15-9 reps for time of:
Burpees
KTE
KB Swings @ 53#

time: 9:44

"Murph"

for time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

time: 58:32

"Castca"

for time:
40ft. Bear walk @ 2x 53# KBs
21 Ring Push-ups
21 Pull-ups
40ft. Farmer walk @ 2x 53# KBs
40ft. Bear walk @ 2x 53# KBs
15 Ring Push-ups
15 Pull-ups
40ft. Farmer walk @ 2x 53# KBs
40ft. Bear walk @ 2x 53# KBs
9 Ring Push-ups
9 Pull-ups
40ft. Farmer walk @ 2x 53# KBs

time: 17:32

"In Mine"

5 rounds for time of:
5 Cleans @ 135#
10 KTB @ 24"
15 KB Swings @ 53#

time: 20:19

"FCM"

10,9,8,7,6,5,4,3,2,1 reps for time of:
Push-press @ 95#
L-Pull-ups

time: 12:19

"40 Watt"

3 rounds for time of:
400 Meter run
30 Bench press @ bodyweight

Time: 29:00

Note(s): BP = 160#

"Swift"

21-15-9 reps for time of:
Back Squat @ Bodyweight
Ring Dips

time: 6:35

"Tears and Power IV"

for time:
Pull-ups 5-10-15-20
KB Swing @ 53# 20-5-10-15
Thruster @ 95# 15-20-5-10
Ring Push-ups 10-15-20-5
KTE 20-15-10-5

Note(s):
round 1 looks like: 5x Pull-up, 20x KB Swing, 15x Thruster, 10x RPU, 20 KTE ect.

"GiL Day"

3 rounds for time of:
800 Meter Run
30 Ring Pull-ups

time: 26:58

5 Rounds of:
500 Meter row
20 Back Extensions
30 Ball Slams @ 25#
20 GHD Sit-ups
10 Deadlifts @ 185#

Note(s): Not for time but no rest between rounds... good workout

"300"

for time:
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up

time: 20:42

"WTF"

5 rounds of:
10 Squat Clean @ 115#
10 KB Swings @ 53#
10 Box jumps @ 32"
10 Wall Ball @ 10#

Notes(s): Recovery workout, mainly just working on form and hip drive today. I might take tomorrow off I am not sure yet. I am really tired and I think my body is telling me to rest.

"Those Burpees Suck"

warm up:
400 meter run
KB swings
KB Clean and Press
KB Snatch
KB Juggling

Wokrout:
"those burpees suck"
for time:
10 Pull-ups
20 KB Swings @ 53#
30 Box Jumps @ 32" (decided to use the tall one today)
40 Push-ups
50 Sit-ups
60 Burpees
10 Pull-ups

time: 14:07

cool down:
1 mile run @ easy pace

"Vera"

for time:
75 Push-ups
50 Sumo-Deadlift High Pull @ 95#
50 Ring Dips
30 Pull-ups @ 45#
25 Handstand Push-ups

time: 37:28

Note(s): looked a lot easier on paper... as they usually do.

"CVS"

3 rounds for time of:
15 Clean and Jerk @ 95#
400 Meter run

Time: 14:49

"Aloe"

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bench Press @ bodyweight
Deadlift @ bodyweight

Time: 13:58

"Regal"

Shoulder Press 5-5-5-5-5 @ 115#
Shoulder Press 8-8-8 @ 95#

25-20-15-10-5 reps for time of:
KB Snatch @ 53# (25 each arm ect...)
Push-ups

Time: 15:04

"PR Day"

Deadlift 1-1-1-1-1-1-1
1) 185#
2) 245#
3) 355#
4) 365#
5) 375#
6) 385# (PR)
7) Failure @ 395#

then:
30 Muscle-ups for time:
time: 5:49 (PR)

"Crossroad"

3 Rounds for time of:
400 Meter run
21 KB swings @ 53#
21 Push-ups
10 KB Snatches (5 each arm) @ 53#

Time: 15:53

"Monday"

12-11-10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squat @ 135#
KTE
Box Jump @ 24"

Time: 19:03

"Alsost"

Find 4 Rep max on Bench Press
4 rep max @ 205
3 Rounds for time of:
10 Ring Dips
15 Ring Push-ups

Time: 7:15

then:
5x Med Ball slam and Toss @ 100 Meters

Note(s): originally 5 HSPU 10 Ring Dips 15 RPU but my arms died after the first round...

"JonesStyle"

5 Rounds of:
10x Box Jump @ 42"
10x KB Clean and Press @ 53#
10x Renegade Man Makers @ 2x 25# DBs
then:
5-4-3-2-1 reps of:
Box Jump @ 42"
KB Clean and Press @ 53#
Renegade Man Makers @ 2x 25# DBs
then:
3 rounds of:
Deadlift @ 185 + Pull up ladder (1-6)

The Season Ends

AZUSA, Calif. — Biola University saw its season come to a surprising end on Thursday afternoon in a 12-6 loss to Concordia in an elimination game on the third day of the NAIA Region II Tournament at the Cougar Baseball Complex in Azusa.

Biola, the No. 3 seed in the regional tournament, ends its season with a 35-17 record after the upset loss to Concordia, which narrowly made it into the tournament as the No. 6 seed. CUI had pulled an upset yesterday, defeating No. 5-seed California Baptist in 10 innings.

It was nearly a carbon copy of Biola’s loss to Fresno Pacific on Wednesday as Concordia jumped out to a quick lead with four runs in the top of the first. Biola then closed the gap to one run, but CUI was able to pull away late for the win.

Senior pitcher Josh Baas got in trouble early as Matt Ross hit a three-run home run in just the fourth at bat of the game. Cameron Bayne added the fourth run of the inning with a single to right to put Concordia up 4-0.

Biola got a run back in the top of the second as David West belted his fifth home run of the season. Baas settled down after the first inning and allowed just two hits over the next three innings but the Biola offense was unable to get to Concordia starter Derek Bondo.

Baas’ hit a bit of a wall in the top of fifth as Nick Fuentes and Cody Kissel hit back-to-back home runs to lead of the fifth inning and give Concordia a 6-1 lead.

Biola then began to work its way back into the game, scoring three runs in the bottom of the fifth inning. Hawkins Gebbers hit an RBI-double to make it 6-2, then Kris Cook followed with a sacrifice fly. With runners on the corners, David West then drove a double over the head of the Concordia leftfielder. Nick Rotkowitz came around to score easily from third but Gebbers was thrown out at the plate trying to score from first making the score 6-5.

But that would be as close as Biola would get as Concordia erupted for six runs in the top of the seventh inning. The inning started off with an error on Baas, then a ground out and an RBI-single by Ross. That would be it for Baas as junior Tim Nolan was called upon to try to stop the bleeding. But Nolan struggled mightily, allowing four runs on four hits while walking two and recording just one out.

Freshman Kyle Atkins was summoned from the bullpen and struck out Kissell to finally end the seventh inning. Atkins wound up pitching the final 2-1/3 innings of the game, allowing just one hit and walking a batter while striking out three batters.

Biola would score one final run in the bottom of the sixth inning as Pace recorded an RBI single, but it would be too little too late for Biola.

Baas ends the season with a 6-3 record while Bondo improves to 23-20 and advances to face No. 2 Fresno Pacific in another elimination game at 7:00 p.m. The winner moves on to the regional championship game against No. 1 Azusa Pacific, needing to beat the Cougars twice on Friday to take the regional crown.

Despite recording 12 hits, the game today marked the first time in 27 games that junior Nick Rotkowitz failed to record a hit, snapping his school-record 26-game hitting streak. Junior Hawkins Gebbers went 3-for-5 to lead Biola’s offense while junior David West went 2-for-5 with a home run. Junior Chris Foreman and freshman Brent Opdyke also collected a pair of hits in the game in four at bats.

Biola reached the NAIA Region II tournament for the sixth-straight time this year, the longest active streak of any team in the region. Biola won the title in three of those season, advancing to the NAIA College World Series on each occasion.

Note(s): Now the the season is over it is time to get at it. The time starts now to get ready for next season.

Workout:
Back Squat @ 225#
5-5-6-6-5-3
3 rounds of:
30 Meter Walking Lunge forward and backward
then:
5x2 Knee jump @ no weight
3x10 Jump squat @ no weight
4x5 Tuck jump
4 rounds of:
10 GHD BB sit-up @ 45# BB
10 GHD Press @ 30# right hand
10 GHD Press @ 30# left hand
10 KTE

"Ziploc"

For time:
10, 9, 8... reps of Bench Press @ 135#
1, 2, 3... reps of Burpees

round 1: 10x BP, 1x Burpee
round 2: 9x BP, 2x Burpee
ect.

Time: 11:06

Recovery Workout

Workout:
Skinning the Cat
15 Muscle Ups
4 Rounds of:
5 Clean and Jerk @ 95#
5 Rounds of:
5 Box jumps @ 42"
KB Bear walk 10x
5 Rounds of:
5 HSPU
4 Rounds of:
8 Dead hang pull-ups

Note(s):
A light day today. I need to be ready for playoffs on Tuesday so I am taking it easy today and tomorrow.

"Milos"

Complete as many rounds as possible in 20 minutes:
50 Meter Farmer carry @ 2x 53# KBs
7 Pull-ups
15 Ring Push-ups

Rounds: 12

"1775"

4 Rounds for time of:
17 Burpee Pull-up combo
75 Air Squats

Time: 19:54

"More Tears and Power"

for time:
KB Swing @ 53# 5-10-15-20 reps +
Knees-to-Elbows 20-5-10-15 reps +
Ring Push-up 15-20-5-10 reps +
Squats 10-15-20-5 reps
first round looks like: 5x KBS + 20x KTE + 15x RPU + 10x Squat...

Time: 10:37

Note(s): Decided not to use weight today on the squats... legs still recovering.

"Smolin"

6 rounds max reps @ 115# of:
Shoulder Press
1) 5
2) 5
3) 4
4) 3
5) 4
6) 4
Then:
3 rounds of:
8x Shoulder Press @ 95#
then:
50x Push press @ 45#

"Lego"

Overhead Squat 15-15-15 @ 65#
Back Squat 5-5-5-5-5
1) 225#
2) 245#
3) 245#
4) 255#
5) 255#
3 rounds, 3 minute rest between rounds of:
15 Front Squat @ 95#
15 Overhead Lunge @ 2x 20# DBs
15 Straight Leg Deadlift @ 95#
15/15 Calf raise combo @ 175#
then:
50x Box Jump

"1/2 Sissy Test"

for time
Burpees/ KB Swing
20/2
18/4
16/6
14/8
12/10
10/12
8/14
6/16
4/18
2/20

Time: 18:12

"Hot off the Press"

5 Rounds for time of:
15 KB Clean and Press @ 35#
15 Ring Push-ups

Time: 11:40

Then:
3 rounds of:
Ring Plank @ 30 sec.
5 KB windmill @ 35# each arm
FW Plank @ 30 sec.

"Hang On"

30-20-10-5 reps for time of:
KB Swing @ 53#
KTE

Time: 10:15

"BP Day"

Bench Press 5-5-5-5-5
Loads:
185#
185#
185#
185# failure @ 4 reps
175#

then:
3 rounds of:
Bench Press @ 135#, 10 reps
Cable Cross over (ahhhh bodybuilder? noooo!!!!)
then:
3 rounds of:
8 Ring Dips
8 Push-ups

"Barbara"

5 Rounds each for time, with 3 minutes rest between rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Time(s):
R1) 3:18
R2) 4:28
R3) 4:07
R4) 5:17
R5) 5:13

Then:
Row 5k

time: 20:20

"Elizabeth"

21-15-9 reps for time of:
Squat Clean @ 135#
Ring Dips

Time: 17:03

"Jonesworthy"

Workout: “Jonesworthy”
Squat: 80, 64, 48, 32, 24, 12
KB Swing: 40, 32, 24, 16, 12, 6
Pull-up: 20, 16, 12, 8, 6, 3
First round look like: 80x Squats + 40x KBS + 20x Pull-up
Second round looks like: 64x Squats + 32x KBS + 16x Pull-up
Etc.

Time: 24:30

"Live Well"

12,11,10....1 reps for time of:
Ring Push-ups
Box Jumps @ 24"
KTE

Time: 13:04 (PR)
previous time: 15:54

"Kelly"

5 Rounds for time of:
400 Meter Run
30 Wall Ball @ 20#
30 Box Jumps @ 24"

Time: 29:44

"Grosvener"

21-15-9 reps for time:
Pull-ups
KB Swings @ 53#
Box Jumps @ 24"

Time: 6:17

"1/2 Heston"

Three rounds, 12-9- and 6 reps, for time of:
Box Jumps (42 inch)
Deadlifts (225lbs)
Push-Press/Push-Jerk (135lbs)
D-Ball Slams (40lb)
Kettlebell Swings (2 pood)

Time: 20:33

"Green Light"

90x Pull-up +
10x Get-up @ 35# +
80x Push-up +
20x Get-up @ 35#+
70x Atomic Sit-up @ 25# +
30x Get-up @ 35#+
60x Squat @ 45# +
40x Get-up @35#

Time: 1:11:34

*Questions*

Do you consider the phrase "no pain no gain" a worthy saying? granted pain is letting you know that your body is happy with what is happening to it... but mentally if you push through the pain and accomplish what you set out to do... is that gain? or is it stupidity. The workout i did today was hellish. This was more damaging to my body than it was constructive. I decided I would finish no matter what and I did. It hurt but mentally I am stronger now. Is that gain? Physically I am running on E. But mentally I feel I can take almost anything someone throws at me. It is stupid to train at near unbearable intensities or is it beneficial? Is it worth pushing your body to the limit in order to attain a better mental capacity?

"DL"

Deadlift:
2x8 135#
1x5 185#
1x5 225#
1x5 275#
1x1 315#
1x1 335#
1x1 315#
1x8 135#

3 Rounds at 50% intensity of:
10 Box Jumps @ 42"
5 Burpee Clean Thrusts @ 2x 25# DBs

"Fran"

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

9:13

Some thoughts

5 Rounds of:
5 C&J
5 KB Snatches @ 53# each arm
5 Atomic sit-ups @ 25#
5 Double-unders
5 DH Pull-ups

Good workout. bad day. Baseball season is almost half way done already. Standing at a 10-7 record in the GSAC in 3rd place. not too bad. but not good enough. I am not doing so well. lets just hope i don't get cut at the end of the season. that would suck. I got my work cut out for me no matter what. Can't wait till the summer. 2 times a day of nothing but pure working out. It sucks trying to workout and play baseball at the same time. but it is necessary. this is fun. June 22, 2008 is the half way point of my goals. I will post where I am at then. I wish i was smarter, i wish i was better, i wish i never made mistakes. fuck it...

"Live Well"

12-11-10-...1 reps of:
Ring Push-ups
Box Jumps @ 24"
KTE

Time: 15:54

"Nate"

Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings @ 70#

Rounds: 9 +2 muscle-ups

"Kirkland"

5 rounds for time of:
400 meter run
21 Sumo-Deadlift high pulls @ 75#
21 Thrusters @ 75#

time: 34:20

"March"

21-15-9 reps for time:
Overhead Squat @ 75#
Burpees

Time: 10:27

"Big Book"

Work up to C&J 1RM:
@ 165#
Then:
3 Rounds of:
3 Cleans @ 135#
6 Burpees
9 Pull-ups

"At least this one goes down"

for time:

21 bodyweight front squat
42 Burpee Pull Ups
Run 1 k
15 Bodyweight Front Squat
30 Muscle Ups
Run 800m
9 Bodyweight Front Squat
18 Waist High Box Jump
Run 400m

Time: 51:59

"Two Minute Defense"

5 rounds for time with 2 min between rounds:
1 Power Clean @ 135lbs
3 Hang Squat Cleans
2 Push Jerks
Sprint 200 feet

Time: 23:45

"300"

for time:
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up

time: 28:35

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time: 21:04

"OPT vs. Freddy"

7 rounds for time of:
10 Sumo Deadlift-high pull @ 95#
10 Ring dips

Time: 7:55

"Bloom"

5 Rounds for time of:
7 Pull-ups
7 Thrusters @ 75#
7 Burpees

Time: 7:26

"Eva"

5 Rounds for time of:
800 Meter Run
30 KB Swings @ 70#
30 Pull-ups

Time: 1:03:03

"RAC"

4 Rounds for time:
400 Meter run
50 Squats

Time: 12:37

"Donkey Kong"

21-15-9 for time:
Burpees
KB Swings @ 53#
Box Jumps @ 24"

Time: 6:36

"Olivia"

15-12-9 for time:
DB Thruster @ 35#
Pull-ups
Ring Dips
KB Swing @ 53#


Time: 11:00

still fell like crap

nothing to say.............

Getting Better

Day 4 of sickness. Fever is lower. Nose is killing though.

Still Sick

I still have a little bit of the fever. This sucks...

24 Hour Flu?

I feel 10x better today then I did yesterday. Hopefully this passes quickly... I think its just the dayquil though.

The Flu

This sucks. I need to rest more often.

"Zena"

5 rounds for time:
3 Power Cleans @ 135#
Dot Drill @ standard weave
3 Push Press @ 2KB @ 53#
Dot Drill @ standard weave

Time: 6:14 @ rx'd

"Jax"

21-15-9 reps for time:
Deadlift @ 185#
Box Jump @ 24"
Ring Dips

Time: 7:12

"Filthy Fifty"

For time:
50 Box jump @ 24 inch box
50 Jumping pull-ups
50 Kettlebell swings @ 16kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press @ 45#
50 Back extensions
50 Wall ball @ 20#
50 Burpees
50 Double unders

Time: 29:30

"Core"

3 rounds for time:
5 Box jumps
10 L Pull-ups
15 KTE

Time: 12:46

Note(s):
Pathetic

"Light Lynn"

4 Rounds for max reps of:

Bodyweight Bench-press
Pull-ups

33/32/23/31

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