"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