Wednesday, June 22, 2011

Back ouchie

Tried the deadlift, squats, push press wod from mainsite/Brand X

95lb deadlifts.

Something in my back went sproing.

I was laid up for two days, literally couldn't get out of bed.

Something is very wrong where I can't lift 95lbs. I got to 10 reps of 21 and just ow ow ow.

Still hurts but can do pullups and dips..... it's a start and maybe step ups with a vest on.

Tuesday, June 14, 2011

yuck--wallball and rope climbs . .

W/U then

3x8x95 good mornings

then amrap 15 min

3 beginner rope climbs
10 dips
20 wallball (10", 20lb ball)

4 rounds and 1 beg. rope climb


Sunday, June 12, 2011

New Toys, down and dirty tire flips

Got some new toys from a dude in the neighborhood selling stuff:

Dip/knee raise station, back xtn station (like a low rent GHD)

Bunch of tires, including a 200lb-er So...

"New Toys"

3 rft

10 pullups
10 dips
10 spartans


That sucked. And I thought it up. It's probably a great 5 round routine.

Saturday, June 11, 2011

shoulder and front squat work . .

Overtaken by events at la casa . . . knocked this out as best as possible:

Shoulder Press: 3x100x5

Front Squat 3x155x5

Then played with a ladder 1<5 of bottoms up kb cleans and press. THAT is tricky, grippy, and very unstable. Fun stuff.

Still doing 5x straight across. Hard.

Friday, June 10, 2011

Running Man

Running 15 minutes (7 out, whatever it took to come back). Will be increasing this slowly until I get up to about 4-5 miles.)

Wednesday, June 8, 2011

Whatta Jerk!

Push Jerks 2x

65/75/85/95/105/115/125/135/145/155 (PR)

Last two: ugly lock out on the first one, and crappy foot position on the second. But if it ain't ugly, it's probably not a pr . . .

3x10 HSPU Practice with the bands

8x25 meter prowler sprint alternating high/low handles, prowler only.

10 something, 10 something (timer issues)/10.6/11.98/9.0/11.1/9.98/12.03

Did this a week or so back, all high handles and it was much harder.

Tuesday, June 7, 2011

Summa this . . summa that . . .

Warm up (and pullups felt AWFUL....two days later and Moon still has me shoulders wrecked. Not in pain, mind you but just that deep fatigue you get sometimes from some wods . . . )

then playing at deadlifts:

10x95lbs (felt fine)

10x115 (felt fine)

And called it quits before I got to feeling too stupidly optimistic.

Then played with some sled drags courtesy of an old car tire that I got from the place I got my good tires from:

So, out in the front yard, I did what is quite possibly the weirdest thing the neighbors have seen yet (and I :

Bear crawl sprint sled drags.

Tested out some weights:

15, 30, 40, 50, 65, 80 all easy enough to get going. Need to take the contraption down the end of the block and do 40 meters with them.

Then I let the little kids on the block pull the empty sled... :-)

Sunday, June 5, 2011

To the Moon Alice!

Warmup then



10 hang split snatch R arm (40lb db)
15' rope climb
10 hang split snatch L arm (40lb db)
15' rope climb

Sub was 25lb db, and 2x beginner rope climb using my new homemade Lincoln B rope! (Rope pullups weren't gonna happen . . . for a variety of reasons, and I don't have it hanging where I can use my feet to climb it).

19:59 (There were some pity parties in there, I think . . . )

Never dropped a weight. But still feeling it three days later . . .

Saturday, June 4, 2011

Some shoulder...some front squat . . .

Shoulder Press


Front Squat


Good Mornings:


Those are starting to get difficult . . .

Wednesday, June 1, 2011

Shoulda coulda woulda . .

Felt lazy but needed to do SOMETHING so turned it into a low intensity back rehab day:

Light warmup: 500 meter row, a few pushups and pullups;


3x8 good mornings 75-85-95

3x8 back xtn with 25lbs

Played with straight leg deadlifts using a kettlebell. 3x8 x 1.5 pood

Then did some uneven farmers walks: i.e., one handed carries down to the end of the block then switch hands:

Trip 1 = 1.5 pood kettlebell
Trip 2 = 1.5 kettlebell and 35lb bulgarian bag on same side as carry
Trip 3 = Waiters walk 1 pood kb, other hand farmers carry 1.5 pood kb