Tuesday, September 27, 2011

Monday was rest, Tuesday was not...


Heavy Scaled Cindy


pullups/pushups/squats with a 20lb vest

8 rounds

Sunday, September 25, 2011

5k at training pace

Slow 5k

31:07. Excellent time for the tempo pace. Crappy time for actually running it...

Saturday, September 24, 2011

Weights day...

Just some weights:


Squats: 105/125/145
Deads: 105/125/145

Weighted dips 3x3: 30/40/50(f2)

Tuesday, September 20, 2011

200 meter runs....ow

10x200m 90 second rest


That was mostly unpleasant.

Was an out and back so the turn around cost me a little time, but not enough to cry about.

Monday, September 19, 2011

Saturday, September 17, 2011

Squats, deads, heavy dips...

No FGB for me today either....

Squats, 3x3 100/120/140
Deadlifts 3x3 100/120/140
Weighted Dips 3x3 25/35/45


Monday, September 12, 2011

Push Press and some other junk...


DE Push Press, I picked 7x2 95lb every 60 seconds

Then wait a few minutes and


HSPU (db shoulder press)
Ring Dips (Dips)
Power Snatch 135 (75lbs)


I don't think this is a 20:14 wod....I think I couldn't remember if I did one of the rounds...and it was the 9 rounds so I did another round of 9...I'm really hoping that my issue was that I added 9 extra reps of everything..Oh, bar staring...did some of that...

More running! 200m x 10

10x200 meters on the dreadmill…2:00 rest between rounds.


That 57? No idea…some sort of operator error….clock…dreadmill…attitude…

That 43? Amazing what can happen when you crank that dreadmill up to sub 6 miles…

Still, ain’t like real running.

I think I need to jack it up to at least sub 6:15 every time….

Sunday, September 11, 2011

5k dumbassery

Went to run a 5k and due to my failure to understand how some running map software worked...plotted what I thought was an out and back 5k. After running for what seemed to be a huge amount of time, I checked my clock...

At halfway I was 27 minutes....turns out I had inadvertently doubled the distance...I was half way to a 10k...not 5k.. so I just called it a day and ran/walked the rest of a shorter way home...


Saturday, September 10, 2011

Rope and snatch...


Good Mornings 3x5 75/85/105


4x rope climbs (4x15' sled pulls, 90lbs + tire, = 105lbs of no slide) With my Lincoln B rope..
+ 100 kb snatches @ 24lb.


Wasn't sure about the kb snatches. Rx'd was 1.5 pood/1.0 pood.

Thursday, September 8, 2011

Gonna do several at once...

Tuesday = workout at work

4 x 200 meters on treadmill before I ran out of time..

1:00- 0:50...

One reason I hate treadmills, that's nearly a 2:00 400m..and well, this Homey don't Play that...

Wed: 12 min amrap;

5 ctb pullups
3x thruster @ 95 (rx is 135)
25 du

4 rounds in 12:20.. I hate DU.

BTW, I'm going to create a wod that's all ctb pullups, wallballs, and du and call it "No Rep"...


Wod 1: 3x 800m 3:38/3:28/3:14 (again, had to get back to work too soon, should have done 2 more).
Wod 2 3x5 Deadlift 95/115/135 Most I've deaded in months. Back felt fine. 5lbs a week till we get back.
30 KB swings 1.5 pood.

Monday, September 5, 2011

Squats/CFE wod





3 rft, 120 seconds rest between sets

15 ghd
15 glute ham raises
50 meter sled drag... (90lbs, dropped to 75 since my sled don't slide...tire it is)

Mis-read it and did back xtn..don't ask...and sled drag rather than sled pull...so less posterior than I should have...


22:05 total with rests.

Lawyer boy better practice his reading comprehension...

Saturday, September 3, 2011

Crossfit Richardson Saturday Team Wod

@Crossfit Richardson

Partner WOD

150 pushups (Plank)
400m lunge (Med ball or 25lb plate)
150 situps (Plank)


While one partner works, the other partner does whatever is in parentheses.

So the 150 pushups...never out of plank....ouch.

Situps was worse since my partner could do more situps in a row than pushups....

Thursday, September 1, 2011

Weighted pullups, prowler sprints

3-3-3-3-3 weighted pullups:


I wasn't sure about that 3rd rep at 45....chin was in the same zipcode as the bar...that's about it...

Then cashed out with a couple prowler sprints, unloaded prowler...doesn't sound like much until that last 10 yards.....

80 yards x2 31 seconds and 35 seconds....

That s*%$ gives me Fran cough....