Rest

Daily Report

Today's Motivation: Here's to the crazy ones. The misfits. The rebels. The trouble-makers. The round heads in the square holes. The ones who see things differently. They're not fond of rules, and they have no respect for the
status-quo. You can quote them, disagree with them, glorify, or vilify them. But the only thing you can't do is ignore them. Because they change things. They push the human race forward. And while some may see them as the crazy ones, we see genius. Because the people who are crazy enough to think they can change the world, are the ones who do. -Unknown

• Body: Tired throughout the day. Must needed rest day
• Sleep: 7 hours
• Nutrition: Not so good today. Too many bad snacks.
• Notes: I was really tired today. I was glad I took today off. Time to hit it hard tomorrow.

Benchmark 30 Muscle Ups / Strength Endurance / Work Capacity

For time:
30 Muscle ups

Time - 5:32 (PR)

Then:
5 rounds for time:
40 Double Unders
30 Box Jumps @ 24"
20 KB Swings @ 53#

Time - 21:38



Daily Report

• CVOD: SQT
  
• Body: Good. 90% Legs still tight but not sore.
  
• Sleep: 9 hours
  
• Nutrition: 90% Paleo. 1 protein shake today
  
• Notes: I felt a bit tired. Once I did the workout I felt energized again. I am going to take tomorrow off I need a rest. The past 5 days have been rough but I wanted to push my limits.
  

Benchmark "Randy"

Randy


In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

75x, 75# Power Snatch for time

Time: 5:49


Daily Report

• CVOD: "Pain is not evil, unless it conquers us." - Charles Kingsley
• Body: 70%, Legs a bit sore, Felt fine during the WOD.
  
• Sleep: 6 hours
  
• Nutrition: So-so, Had 2 not so paleo snacks
  
• Notes: I felt great all day. I had energy when I needed it. Good day overall.
  

Endurance / Stamina

For time:
Swim 1,000 yards
100 Curtis P's @ 2x 53# KBs
Swim 1,000 yards

Every 10 reps of Curtis P's do 5x Pull Up, 5x Push up

Time: 1.55.55

Workout Note(s): Pool closed on my 9th lap in the pool. Ran 800 meters to end the workout.




Daily Report

• CVOD: BUD/S Class 272 secure. Inspiration.
  
• Body: 100%, Felt great today
  
• Sleep: 8 hours
  
• Nutrition: Strict paleo, except for a sandwich post workout aka bread
  
• Notes: Good workout. I need to get better in the water, but my confidence is still going up.
  

Work Capacity / Stamina

For time:
100 Clean and Jerks @ 105#

Every minute drop and do 5 burpees

Time: 17:39

Work Capacity / Benchmark "Jackie"

For time:
Row 1,000 meters
50 Thrusters @ 45# BB
30 Pull Ups

Time: 8:02 (PR)

Strength / Work Capacity / Stamina

Snatch Heavy Single
Worked up to 150#

Then:
Back Squat 3x5
Worked up to 205#

Run 1 mile at a moderate pace

3 Rounds for time:
Row 1,000 meters
12 Clean and Jerk @ 135#

Time: 18:51

Rest Day

Benchmark / "Erin"

Erin


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.

First posted 9 October 2008 Five rounds of:

• 40 pound Dumbbells split clean, 15 reps
• 21 Pull-ups
• Time: 14:12 (used 2x44lb. KBs)
  

Strength / Benchmark "Diane" / Work Capacity / Endurance, Stamina

Deadlift 3x5
Worked up to 345#

"Diane"
21-15-9 reps for time of:
Deadlift 225#
Handstand Push Ups

Time: 7:56 (PR)

Note(s): HSPU head to ground every rep. Wide feet on wall.


For time:
Run 1 mile
Swim 500 Yards
50-40-30-20-10
Push Ups
Flutter Kicks (4 count)
Swim 500 Yards
Run 1 miles

Time: 1:23.07

Work Capacity

WOD #1
Back Squat 5x5
worked up to 235#

Then:
5 Rounds for time of:
6 Power Clean @ 155#
9 Toes to Bar

Time: 5:26

WOD #2
For Time:
10 Clean and Jerk @ 135#
20 Squats
50 Double Unders
8 Clean and Jerk @ 135#
15 Squats
40 Double Unders
6 Clean and Jerk
10 Squats
30 Double Unders
50 Pull Ups

Time: 12:35

Strength Endurance / Benchmark

"Lynn"
5 Rounds for max reps at each exercise:
Bodyweight Bench Press
Max Pull Ups

R1) 16 / 29
R2) 13 / 24
R3) 12 / 21
R4) 13 / 22
R5) 12 / 6

Note(s): Last round I slipped off the pull up bar.

SoCal Sectional Qualifiers

Day 2

WOD 3 "Six Max Efforts"

Overview. This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next). You will be ranked in each event individually, earning you 6 independent scores. Your total score for this WOD is the cumulative rank of all 6 scores. For example, an athlete that is ranked 1 in all six events will get a score of 6, and will be ranked in first place for this WOD.

Event 1: Row - 3 minutes - max calories
3 min rest
Event 2: Deadlift (275#/185#) - 3 minutes - max reps
3 min rest
Event 3: L-sit - accumulate as many seconds as possible in 3 minutes
3 min rest
Event 4: Overhead Squat (95#/65#) - 3 minutes - max reps
3 min rest
Event 5: Pull-ups (chin over bar) - one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
Event 6: 800m Run for time

Scores:

Row: 61
Deadlift: 22
L-Sit: 47
OHS: 22
Pull ups: 21
Run: 3:20

WOD 3 Overview video ... [wmv] [mov]
WOD 3 Standards video ... [wmv] [mov]

SoCal Sectional Qualifiers

Day 1

Event #1 Stadium Chipper

For time:
- Run 100m from start (on the field) to bumper plates
- Pick up a bumper plate (45#/25#)
- Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
- 70 Squats (holding the plate, drop the plate and start at zero)
- Run down 83 steps, drop your plate
- 35 Push Press (45#/33#)
- Run up 83 steps (no plate)
- 15 Thrusters (135#/95#)
- Run down 83 steps (no plate)
- 35 Burpees
- Run up 83 steps
- 35 Wall Ball (10' - 20/14lbs)
- Run down 83 steps
- 70 Double Unders
- Run 100m to the finish line

Time: 22:36

WOD 1 Overview Video... [wmv] [mov]

WOD 1 Movement Standards Video... [wmv] [mov]

Event #2

WOD 2 "Double Down"
Overview: This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts, and based on this time, you will be ranked from fastest to slowest.

Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups

Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row

Total Time: 22:43

WOD 2 Overview... [wmv] [mov]

WOD 2 Movement Standards... [wmv] [mov]

Strength Endurance / Work Capacity

Tabata intervals
Ball Slam @ 30#
Parallette Push Up
GHD Sit Up
KB Swing @ 53#

Score: 8, 7, 5, 11