Monday, March 28, 2011

Reset Deadlifts


Went well.

Lots left in the tank. Didn't feel like back hurt or anything.

Sunday, March 27, 2011

Squats redux



up to 205 which was nice.

I'll keep riding this wave up.

Saturday, March 26, 2011

Litvi, shoulder press, barfing . .

Shoulder press 1 rep max, got 125 pretty easily, 135 no go.

Prolly shoulda bumped up a little smaller, but hey, I think I'm waaaay behind on my strength work (and metcon work . . . and gymnastics skills . . . )


Then started out going to try

Prowler Litvis

5 rounds

5x Front Squat 145lbs

40 yards prowler, low handles out, high horns back with 30lbs on the prowler (yeah . . I know, but my wussitude gets even better . . . wait for it.)

Recover completely between rounds.

1st round fine.
2nd round fine . . . until the rest . . . and the dry heaves. . . all done.

All done. The STUPID thing is now I now need to do that again. Yay.

Wednesday, March 23, 2011

quicky but a goody

Quick wod not a lot of time today:

3 rft

10 power cleans (115lbs)
500 meter row


Couple o' Workouts . . .

Ship Wod:

Warmup 3x turkish getups each side @ 35 lbs


5 deads
5 hang power cleans
5 thrusters

rest as needed between rounds

Did 40, 45, 50 lbs (ran out of dbs). Went fine so I'm wondering how high I could go . .

Then finished up with 3 rounds of

10 push ups with feet on a bench
30 squats

No time.

Day before yesterday (2/21/11)

Did deads

Got up to 5x 185 and decided not to be pig headed. Back felt fine. Feels good today too.

Yesterday 2/22/11 squats (finally)

got up to 5x 155 and felt fine.

Thursday, March 3, 2011

prowler and kettlebells

just played with heavy pushes

did 5x 40 meter sprints (20 meters out and back)

was going to do low handle out high handle back but hahahahaha

At 195 I couldn't push the low handles on the sidewalk or the street (I bet my neighbors loved me). That thing just destroys your legs . . .

Now I know kind of where I need to be for pushing crap around.


1x prowler alone low/high (96lbs)
1x low high with 50lbs (146lbs)
1x high/high with 100lbs (196)
2x high/high with 150lbs. (246)

Then capped off with 30 kb swings @55lb. Was wondering if I could do 30 and could so next up try 50, since 40 would just be lame.

Been a hard three days on the legs . .

Wednesday, March 2, 2011



wow . . .crummey time


Must. Run. More.

I was cramping up all over by the end of this . . . guess that's what I get for forgetting to run for a while . . .

Tuesday, March 1, 2011

Three rounds of grief . . .

I saw this Brand X wod and figured, what the heck.

But I needed to scale from

5 rft
400 meter run
30 box jumps (24" box)
30 wall ball (20lb)

to something doable . . . still nearly didn't hit the mark

3 rft

500 meter row
30 box jump 24"
30 wall ball (20lb)

27:14 . . .

Holy fark did I underestimate that . . . There is lots of room to shrink that but it sucked even at my loser pace . . .

P.S. Garage Gym medicine balls really suck hind tit . . .