ACT NOW!!!

Okay, couple things:

Update, finally got done with the chiropractor.  Everything seems good.  Little bit of glute stuff:

So back to work here shortly.

But, now for great offer:

Brand X Satellite Member Jeesh has himself an itty bitty bidness:

http://www.ebay.com/itm/Define-Your-Fitness-With-This-21-15-9-4-x6-Oval-Car-Magnet-/200854505769?pt=LH_DefaultDomain_0&hash=item2ec3dc8929

Stop by and buy..... come on, $5?  Buy them for friends, family, people who love crossfit, and even better, people who hate it.  They won't even know you stuck this on their car.....for a while...hilarity will ensue!

And more disaster. Yay.

Aaaand the crap storm continueth...

Did something to my shoulder a couple weeks ago (though I think, since there is now numbness in the thumb, and arm that it's more nerve related than muscle related, though not to rule out any one of them).  

So, been trying to get some wods in during tough times at work and busy home life.

So, go out to do a lower body wod today.

And my back gave out on the situps....

500m Row then

2x

1:00  Happy baby
1:00 Triangle Pose
1:00 bottom of squat hold
5 squats
100m run

Strength:

35 bulgarian split squats per leg

Wod:

50 Squats
50 Situps
50 unloaded good mornings

DNF (4:36)

Got the squats and sit ups, but my back started aching a little during situps (which is weird, first time that's ever happened)

And when I tried the good mornings, no joy.

eh crap.

Sunday catch up: rest all week, pain today

I'll put up my weekend stuff here:

I'll put the weekend's wods here:

Saturday:

EMOM

4 bulgarian split squats each leg
3 deadlifts @135lbs

Got to round 15 before missing.  I missed because I was about to dry heave.  Yay me.  Took a few minutes rest, got back on, didn't miss the last five.  Boy, that suck just crept up on me...

So, 20 rounds 24 minutes

15 then 5.

Sunday:

Warmups then:

5 rounds

200 m run
40 situps

21:55

On another note, I have something really messed up in my shoulder.  More 'splaination in the health topics, but basically, I have a horrible ache in my shoulder that's not responding to ice, keeps me awake at night, and for whatever reason, I have full range of motion (at least according to the primary car doc) without pain.  That is, I can't recreate it.  I think it's nerve related, but not sure next step.

The pain of Thursday AM: Shoulder press, J.T.

Shoulder press




3x100x2



30 Bulgarian Split squats per leg…



Then



J.T.



21-15-9

Shoulder press @ 60lb

Bar dips (used a band..I know, but otherwise, no a holy chance in hell of getting this)

Pushups



18:45



I don’t even want to go back and look at my previous attempts…

So I don't forget...AM workout

1:00 pigeon
1:00 hamstring floss
10 unloaded good mornings
1:00 Happy Baby
100 meter run

(did it twice plus some shoulder stretches)

Then

Deadlifts

10x95
10x115
7x135
5x155
10x175

Then

21-15-9

DL @120lbs
Elevated ring rows

12:24

Lots of "ring staring"...I get completely muscle fatigued by about 12 or so and then it's just a struggle.

The week of Sept 10!

9/11/12

Tabata bent over rows (w/2x25lb dbs)

Tabata push ups...

Tabata bent over rows (w/2x25lb dbs)

16/12/11/10/10/8/7/7  Low = 7, total = 81

7/7/6/7/5/6/6/6 Low = 5, total = 56

12/10/11/10/7/10/9/10/10 Low = 7 Total = 89

9/14/12

Amrap 10

25 situps
15 mountain climbers
5 tuck jumps

5 rounds at the buzzer

DB shoulder press 3 round max

3x40, 2x45 (f1)

9/15/12

Squats:

Squats

2x195x2

WOD

5 Rounds

10 Good Mornings @65#
100m Back Rack carry@ 65#

7:29


9/16/12

Shoulder Press 10x95x2, got all rounds

Deadlift:

170x10

Wod

EMOM for 10

1 shoulder press @ 80#
5 pushups
1 forward roll

All rounds

Catch up, week 27

Gonna stack some stuff here...

Tuesday

1:00 triangle pose
1:00 happy baby
10 Bulgarian split squats
1:00 triangle pose
1:00 happy baby

Wod:
6x amrap in 3 minutes
5 squats
10 Burpees
5 push ups
Rest 30 seconds

8 rounds plus 4 burpees..

Skill: 5:00 accumulative plank hold

Saturday-

Buy in:
1:00 bottom of squat hold
10 squats
1:00 happy baby
10 goodmornings 45# bar
1:00 pigeon pose

Strength:
Back squat 195x3

10x95
5x115
5x135
3x155
3x175
3x195--DNF

Got up to 3x 175 and MAN I wasn't feeling it.  Everything felt heavy and it seemed like I couldn't get in the groove. And back got a bit hinky on my last rep of 175, so since my head wasn't in it, I just bagged the top set

Wod:
Amrap in 10
3 hang power cleans 35# Db
6 push presses
9 second overhead hold

9 rounds + 3 seconds...10 rounds in 10:10


Sunday-

Buy in:
1:00 happy baby
1:00 pigeon pose
10 Bulgarian split squats
1:00 bottom of squat hold
1:00 triangle pose

Strength:
Deadlift 205x3

10x95
7x115
5x135
1x145
1x155
3x165
3x185
3x205

Wod:
100 handstand rocks
100 sit ups

Ow.  Just ow.

11:54 (6:22.5/5:32)

MIle run and all that jazz....

Sunday-

Buy in:
Accumulate 15 minutes on a lacrosse ball

Wod:
1 mile run

7:05

Not my greatest effort, but I'll take it....

1:46/1:53/1:46/1:38

Mighta been sub 7 if I shoulda coulda woulda kept lap two where it was supposed to be.

Also, if I'd have eaten more pain, and kept the other laps to 1:40 or so.....

Skill: focus on pulling with the hamstring, leaning forward instead of reaching with the foot out front.

Cash out:
1:00 happy baby
1:00 hamstring flossing
1:00 triangle pose
1:00 lacrosse ball in calves
1:00 barbell tricep mash
1:00 lacrosse ball in traps

Saturday! Deads and Presses! And planks! And junk!

Saturday-

Buy in:
1:00 happy baby
1:00 hamstring flossing
10 bulgarian split squats
1:00 foam roll hamstrings
1:00 foam roll back

Strength: (missed Thurs' wod..., put shoulder press in today because it doesn't mess with anything)

Shoulder press 2 sets of 2 at 105#

10-7-5-3-2-2

45, 55, 65, 85, 105, 105

Deadlift 165X10

10-5-5-5-5-10

Did 95, 115, 125, 145, 155, 165

Wod:

Tabatta plank hold

5 rounds
30 sit ups
15 double unders

Tabatta plank hold

Time for Tabatas: 4 min each (8 min) Time for wod in the middle 12:42.

That was unpleasant...

Squats and stuff...

Buy in:
1:00 happy baby
1:00 hamstring flossing
1:00 Samson stretch
10 Bulgarian Split Squats

Strength:
Backsquat

100X10
120x5
130x5
150x3
170x3
190x3

Wod:
Emom for 20 minutes
4 Bulgarian split squats each leg
1 hspu attempt

Was running short on time: did a EMOM for 10.  Went from 2x15lb plates and abmat to 2x15 and 25lb plate + abmat during wod...

Skill: 125 sit ups

Cash out:
1:00 bottom of squat hold
1:00 hamstring flossing
1:00 lacrosse ball in traps

Tuesday's Wod, Wed!

Am off a day...

Tuesday- (Did this Wed.)

Buy In:
500 m row
1:00 happy baby
1:00 birds of paradise
1:00 pigeon pose
10 squats
1:00 foam roll back

Wod: 15 minute amrap
10 hang power cleans 80# barbell
Empty Prowler push 150 m

About 4 rounds...15 min ended when I was coming back from the last prowler push...which sucked by the way.  So did the first one.

Skill work:
10 Handstand push up attempts

hahahahaha

Deadlifts, deadlifts and deadlifts and power snatch

Buy in:
1:00 hamstring flossing
1:00 happy baby
2:00 lacrosse ball in glutes
100 m run
10 good mornings 45# bar

Strength:
Deadlift

95x10
120x7
140x7
160x5
180x5
200X5

First time at 200 in a looooooong time.

Wod:
Emom for 20 minutes
3 deadlifts 125#
2 one arm power snatches 35# dumbbell (one each side)

Oh yay.  SLOW death by deadlift and db power snatch...

Skill:
Max plank hold
Max bar hold
Max plank hold

1:13/0:38/0:30

Cash out:
1:00 triangle pose
1:00 happy baby
2:00 lacrosse ball in glutes
2:00 foam roll back

Shoulder press and wallball nonsense...

Buy in:
1:00 triangle pose
2:00 lacrosse ball in forearms
1:00 pigeon pose
10 good mornings 25# plate to chest
1:00 foam roll lats

Strength:
Find a 3 rep max shoulder press

105...

Wod:
Amrap in 20 minutes
10 hang power cleans with wall ball
20 wall ball
30 sit ups with wall ball
400 m run with wall ball

use 20# wall ball

2 rounds and the beginning of the run...clock ran out on 3rd run...probably 22 something of pure suck..

Squats and farmers walks!!

Wednesday-

Buy in:
1:00 happy baby
1:00 triangle pose
10 bulgarian split squats each leg
10 good mornings 45# bar

Strength:
Backsquat 180x5

That was way harder than last weeks 175x5...dunno why

Wod:
5 rounds
100 m farmers walk 30# dumbbells (used 35lb db)
10 hang power cleans 30# dumbbells (35lb db)

Didn't have 30lb dbs so I didn't think scaling down was wise.  Neither was scaling up though, so it's a fair cop...

10:16

Skill: 100 sit ups

Cash out:
1:00 triangle pose
1:00 lacrosse ball in glutes
1:00 happy baby
2:00 lacrosse ball in forearms

Rowing and Power Snatch

Buy in:


Row 1000 m

1:00 happy baby

1:00 pigeon pose

1:00 triangle pose



Wod:

Start at 45#

3 hang power snatches

row 250 m

increase weight by 10# each round until failure

Got to 3x105 ....3x115 was NOT happening...

Cash out:

1:00 happy baby

1:00 pigeon pose

1:00 hamstring flossing

1:00 bottom of squat hold

Catch up!

I'll just dump these all here...




Tuesday-



Buy in:

1:00 happy baby

100 m run

1:00 triangle pose

200 m row

1:00 lacrosse ball in traps



Wod:

2x Amrap in 8 minutes

5 goblet squats 53lb kb

10 pullups

15 box jumps 20"



Rest 2:00



Oh, that was evil. Evil. E.V.I.L. 5 rounds plus 5 pullups. Ow. That sucked.



Skill:

Hspu test. Find out how far we are after couple weeks off. Can you still go to abmat?



Not quite...I went a little higher



Cash out:

1/2 tabatta row

10 minutes on lacrosse ball digging in knots.



Wednesday-



Buy in:

1:00 lacrosse ball in traps

1:00 foam roll glutes

1:00 foam roll lats

10 squats

1:00 bottom of squat hold

1:00pigeon pose



Strength:

Backsquat 175x5



Went well, even though I had a weird near miss rerack incident...



Wod:

Emom for 20 minutes

3 bulgarian split squats each leg

6 push ups



Oh...my....I got it, but there were some snakey cheater push ups there at the end.....oh, and the DOMS? Brutal...that sucked.



Missed Thursday.





Saturday-



Buy in:

10 good mornings 45# barbell

1:00 happy baby

1:00 pigeon pose

1:00 bottom of squat hold

10 lunges



Strength:

Deadlift 190X7



Wod:

7 rounds

7 deadlifts 115#

14 double unders



10:00.3...I wanted under 10...probably had on a "when I finished" v "when I got over to the clock" basis. But good enough. Oh, and that sucked.

Wednesday, Squat Day!

Wednesday of woe

Squats:

145/165/185 x 3


Then 12-9-6 deadlifts @ 120lb

and 36-27-18 walking lunges

Holy Buttcramp Batman....

5:03

I'm going to be over here hoping my hamstrings don't cramp up on me...

TP

Catching upp

Work has been an utter bear lately.  It's been taking up toooooo much time, but it's not much I can do about that.  The last couple of weeks have been off, but I managed to squeek in some wods this week:

Wed:

Squats: 170 x 5

Amazing how time under the bar will improve your attitude.

Saturday:

Deadlifts 185x7

EMOM for 10 min

3 deadlifts @ 135#
2 strict pullups
1 power clean at 95#

I made all the minutes...but wow..that was sucky...I'm sure the fact the garage was 10 degrees hotter by the time I left wasn't helping..

Sunday:

10x100m swim
1:00 rest between rounds

31:16 total, less 9 min of rest = 22:16, so about 2:13 for every 100...is that right?  Anyway, anyone who wants can check my math.

Oh, and the 3 lap is the suckiest...gotta finish, still got a lot to go....

TP

Swimming? Ha!

Accumulate 15 minutes on a lacrosse ball digging in knots

 Wod: 300 m underwater kettlebell transport. (35# kettle bell placed at bottom of pool can only be moved underwater while you are completely underwater as well.)

Did 320 meters so I'd end up at the same side of the pool.

 10:16...

 That was different.....not to mention the funny looks when the neighbor kids in the community pool were like "he's got a weight!"

 Skill: 25 Handstand rocks each side facing wall Didn't do these, the issue being the shoulder not 100% yet...

 Cash out: 30 Bulgarian Split Squats each leg

Saturday dead day!

  Buy in: 2x
 1:00 triangle pose
10 good mornings 25# plate to chest
1:00 pigeon pose
1:00 foam roll back
10 Bulgarian split squats each leg
1:00 happy baby
 1:00 birds of paradise

 Strength:
 Deadlift 195X5 Work sets 155, 175, 195

 Wod:
 30 Front squats 35# dumbbells 
200 m farmers walk
30 Hang power cleans 35# dumbbells
200 m farmers walk
30 deadlifts 35# dumbbells
  10:20
 Cash out: Ice and Heat hamstrings

Bad day in Shoulder Pressville...

Oh man…
Buy in:
1:00 hamstring flossing
1:00 pigeon pose
1:00 triangle pose
10 Bulgarian Split Squats
1:00 lacrosse ball in traps
1:00 lacrosse ball in lats

That went okay…
Strength:
Emom for 6 minutes Shoulder Press 2 reps @ 105#

DNF….

Got through 2 rounds and the shoulder/neck thing acted up again (aka hurt like shit) and the life went out of me for the 2nd rep of the 3rd minute…Which leads me to ....

Wod:
10-1
Handstand Rocks each arm
Man makers 35# dumbbells

DNS (Did not start..)  Yay.  Went upside down to test the shoulder and realized that, hey, the same pain, even worse when you hold it on one hand…and push press? hahahahaha

Should have cashed out with a row or something to avoid complete succumbation lack of characterville…...but by that time I was too invested in my self pity…

Bleh.

Wednesday Squat Day!! Woot!!!

Buy in:

3x
1:00 happy baby
10 goodmornings 25# plate to chest
100 m run
1:00 lacrosse ball in traps
1:00 triangle pose

plus a couple minutes in the bottom of the squat and 5 air squats a round

Strength:

Backsquat

3x150
3x165
3x180

Wod:

20 minutes
Max Front squats 75#
Each time you break you must complete 1 round of reverse Cindy in addition to the previous penalty.
(15 pullups, 10 push ups, 5 squats).
EX. third time you break you will complete 3 rounds of reverse Cindy.
Score is dependent on how many frontsquats are completed.

55 front squats and 13 pull ups and lots and lots of bar staring…

Oh my, that left a mark......but hey, 55 front squats and 58 pullups! 

Power Snatch and Double unders, not as fun as you might think...

Buy in:

3x
2:00 lacrosse ball in glutes

10 Bulgarian Split Squats

1:00 lacrosse ball in traps

1:00 pigeon pose

10 Bulgarian Split Squats

1:00 happy baby

Run 100 m

Wod:

3X

Amrap in 6 minutes

10 Power snatches 85#

30 Double unders

rest 2:00

4 rounds + 15 du

That. Was. Nasty.  I had Fran cough after..and if you can really do dus, not like my double single way, it would have sucked hind tit even worse..nowhere to hide…

The Friday edition of the Thursday wod...

Long day, didn't get this yesterday due to a belated anniversary dinner.

1:00 Happy baby
1:00 Triangle pose
10 good mornings 25# plate to chest
5 unloaded push press
1:00 Pigeon pose
1:00 barbell tricep mash
1:00 Lacrosse ball in traps

Strength:
Find a 3 rep max Shoulder press. Then EMOM for 6 minutes 2 reps @105#

Okay, 3x110.  I probably should have tried for 115 right off, since that was 2x then fail...

Then the EMOM went like this: 2-2-1-1-0-0

Couple of things: that's the first time that I've missed any on the emom shoulder press.  But I've also never had a 3 rep max before them either.  Eh, try again.  Also, even with the trap rolling, I've got something hinky going on in my trap/neck so that didn't help things...which leads us to...

Wod:
EMOM alternating minutes for 12 minutes
5 any way shoulder to overhead 115#
5 Chest to bar Pull ups

(first minute do 5 any way shoulder to overhead, second minute do 5 chest to bar pull-ups, third minute back to awsto, fourth back to pull-ups etc)

That went okay, all awsto were fine, usually 1-2 push press, rest push jerk, then ctb pullups.  Those were broken (i.e. I came off the bar) in three rounds, 2, 10 and 12.  There were a couple rounds where I had to do 6-7 because of failure to contact bar....but I didn't come off there.

Skill: skipped...didn't get home till 7:30...

Cash out:
1:00 lacrosse ball in glutes
1:00 foam roll back
1:00 foam roll IT Band
1:00 triangle pose

Now off to ice and heat the trap...

Wednesday...must be Squat day!

Buy in:

3x

1:00 pigeon pose
1:00 triangle pose
1:00 hamstring flossing
1:00 lacrosse ball in traps
1:00 lacrosse ball in pecs

Strength:

Squat
135x5
145x5
165X5

Wod:
AMRAP in 15 minutes
10 Deadlifts 125#
10 toes to bar
10 handstand rocks each side facing away from wall

4 rounds and 5 deadlifts

Skill:
Max plank hold 1:07
75 sit ups
Max plank hold 45.3


Cash out:
1:00 hamstring flossing
1:00 barbell tricep mash
1:00 lacrosse ball in pecs
1:00 lacrosse ball in glutes
1:00 happy baby

Saturdeadday!

Buy in:
1:00 pigeon pose
10 good mornings 25# plate to chest
1:00 happy baby
10 Bulgarian split squats
1:00 foam roll back
1:00 triangle pose

Ran through it twice because once never quite does the trick...

Strength:
Deadlift 190X5
Working sets of 130/150/170 x 5

This is a pretty big rehab milestone.  I had not lifted over 165 since a back episode at xmas, and I hit that a couple weeks ago.  Now I'm closing back in on 200.

Wod:
21-15-9
Deadlift 115#
Bar dips

A very very slow 9:36  High rep deads were really the thing that whacked my back all out of shape so I take my time with them.  Glutes were on fire here though....


Cash out is off till a bit later...

Thursday and shoulder press and other grief

Thursday-

Buy in:
1:00 happy baby
5 shoulder press 45#
1:00 samson stretch
5 push press 45#
1:00 lacrosse ball in glutes
5 push jerks 45#
1:00 barbell tricep mash

Strength:
Emom for 10 minutes 1 shoulder press @ 105#

All went fine.

Wod:
Amrap in 15 minutes
5 shoulder press 75#
30 second overhead hold with barbell
5 front squats 75#
30 second bottom of frontsquat hold with barbell
10 Thrusters 75#

Ho.Lee.Crap.

3 rounds plus all the way to the 30 second hold at bottom of front squat.

Skill:
3X
25 situps
max l sit hold

Cash out:
1:00 pigeon pose
1:00 hamstring flossing
1:00 lacrosse ball in traps
1:00 lacrosse ball in glutes
1:00 rumble roll quads

Wednesday woe...and squats

Buy in:

3x
1:00 happy baby
1:00 triangle pose
1:00 pigeon pose
1:00 lacrosse ball in traps
1:00 barbell tricep mash

Strength:
Backsquat  160X5

Wod:
Tabatta row
Rest 2:00
Tabatta row

1420 meters, High round 95, Low round 79

Skill:
25 Bulgarian Split Squats each leg

Cash out:
1:00 happy baby
1:00 hamstring flossing
1:00 lacrosse ball in glutes
1:00 lacrosse ball in lats
1:00 cobra pose
1:00 triangle pose

Long time Gone: Terrible Tuesday...

Tuesday-
Buy in:

3x
1:00 triangle pose

1:00 pigeon pose

1:00 lacrosse ball in traps

1:00 lacrosse ball in glutes

1:00 happy baby

Wod:

10-1

Hang squat clean 35# dumbbells

Push ups

Ow.  Ow.  8:38.6

Skill:

10 Handstand Push up attempts

5 to abmat, 3 to 2x15 plates and abmat, 2 negatives.

Tuesday...my quads and glutes and hams still hurt

Tuesday-




Buy in:

Go through as many times as you see fit

1:00 happy baby

1:00 triangle pose



Wod:

Amrap in 15

30 squats

15 burpees

30-second cumulative overhead hold 40lb dumbbells (you should have to break this a few times in the middle of the wod)



Oh yes, breakage did happen...


3 rounds + 6 burpees



The scaring the folks at the Marriott gym, that was just lagniappe....

Really Keegan? Really?

Buy in:

3x

1:00 pigeon pose
10 good mornings 25# plate to chest
1:00 happy baby
10 Bulgarian split squats
1:00 foam roll back
1:00 triangle pose

Added 1:00 glute and lacross ball fun


Strength:
Deadlift find a 7 rep max based off of your 3 sets of 10, as long as everything is feeling good I would love to see you pull 180 X 7

5x95
3x125
3x145
3x165
7x180


Wod:

400m walking lunge
800m run
200m walking lunge
400m run

Skill:
Focus on big steps trying to keep your front shin at 90, push out of the heel of your front foot and stay on your hamstrings!

...Really Keegan? Really? Oh, and after lunges it isn't "running" it's "not walking"...

Ugh.

27:12

15:18/5:08/4:12/2:32

Note, did this on 3/21/12 in 23:37 with 2:00 rest in between the lunges and no running...

So, 15:18+4:12=19:30, and with 2:00 rest...21:30...I count that as a win.


Cash out:
Go through as many times as you see fit
1:00 happy baby
1:00 pigeon pose
1:00 triangle pose

Saturday edition of Sunday swimming..

Buy in: Accumulate 15 minutes on a foam roller  
 Wod: Amrap in 12
 Swim 100m
 15 push press 35# dumbbells
 2 rounds + swim
 Turns out the community pool is only 20 yards long.
 So, each swim was 120 yards so that I would come out on the same side of the pool...
 So yeah for those of you following at home, I took the dumbells to the community pool..and I did my foam rolling there.
 So I'll take your "neighbors think I'm crazy" and raise you one...
 Skill: 10 forward rolls
 Cash out: 1:00 pigeon pose 1:00 triangle pose 1:00 happy baby

Squats and shoulder press

Crummey week all the way around for working out.

Came in on Thursday and did

175x3 squats

and emom 100lb shoulder press x2 for 6 minutes.

Deadlifts, no one tell the wife...

Buy in:
1X
1:00 triangle pose
10 Good mornings 25# plate to chest
1:00 happy baby
10 Bulgarian split squats total
1:00 pigeon pose
10 stiff legged deadlifts @ 45#

Strength:
Deadlift 3 sets of 160X10

This is starting to be tiring....

Wod: Baby Diane

21-15-9
95# Deadlifts
7-5-3
HSPU to abmat + 25# plate

9:01....Knocked out the deads, not quickly, but at a steady pace.  More time was lost on the hspu subs....

Skill:
20 Bulgarian split squats each leg

Cash out:
Go through as many times as you see fit
1:00 pigeon pose
1:00 happy baby
1:00 foam roll back
1:00 lacrosse ball in glutes

2x

Friday Rest

Rest day

Whoa, that was crappy: shoulder press and other junk

Buy in:
3x
1:00 foam roll calves
1:00 lacrosse ball in traps
1:00 lacrosse ball in pecs
1:00 happy baby

Strength:
Emom for 10 minutes 1 shoulder press @ 100#

All went up fine

Wod:
Amrap in 15 minutes
100 m run
10 second cumulative L sit hold
15 squats

9 rounds

Skill: 30 handstand rocks each side
15 facing wall
15 away

Got crunched for time; cash out is just icing and heating tonight...

Squats, Overhead squats, DU

Buy in:

3x

1:00 Triangle pose
1:00 barbell tricep mash
1:00 Pigeon pose
1:00 happy baby
1:00 foam roll quads

Strength:
Backsquat

105x5
135x5
155X5


Wod:
3 Rounds
10 OHS 75# Barbell
25 Double Unders

8:56

At least the DUs didn't take forever.  They weren't great, but I could string my single double single routine for 10-15 at a time.

Skill: 2X
20 Sit ups
20 Hollow rocks

Cash out:
Go through as many times as you see fit
1:00 foam roll calves
1:00 foam roll back
1:00 happy baby
1:00 pigeon pose
1:00 triangle pose

Burpees and burpees oh my...

3x
1:00 Happy baby
1:00 pigeon pose
1:00 triangle pose
1:00 Lacrosse ball in pecs

Wod:
Amrap in 10 min.
3 Burpee Toes to bar
6 Burpee pull ups
9 Burpee box jumps

two rounds + 3 bbj, three rounds in 10:40.

Skill: 5X Max L Sit hold

19/19/14/10/9

Cash out:
Go through as many times as you see fit
1:00 foam roll back
1:00 happy baby
1:00 pigeon pose
1:00 lacrosse ball in pecs

How long can you tread water? hahahaha

Buy in:

Accumulate 15 minutes on a foam roller

Wod:

5 min tread water

tabata push ups

5 min tread water

Tabata pushups

16/8/6/4/5/4/4/4

Nice....maybe some lingering Friday press/bench press hangover or maybe I'm just weak....

Skill:

1:00 handstand hold against wall

Cash out:

Go through as many times s you see fit

1:00 happy baby

1:00 triangle pose

1:00 barbell tricep mash

Saturday, day of Deads and Rowing

Buy in:

4x

1:00 foam roll lats

1:00 lacrosse ball in pecs

1:00 lacrosse ball in traps

1:00 happy baby

1:00 triangle pose

Strength:
Deadlift 3 sets of 155X10 you can break between sets if needed

Well, 30 reps, all up, all down.  

Warmed up with 10x95, 5x115, 3x135...

Wod:

Row 1250 m

Rest 1:00

Row 1000 m

Rest 1:00

Row 750 m

Rest 1:00

Row 500 m

Rest 1:00

Row 250 m

Skill: focus on rowing technique, on your way to extension the legs go first, then the hips begin to open. Pull to your chest then reverse the order. Legs, hips, arms on pull. Arms, hips, legs on return.

19:35 total time, total row time then, 15:35

Up Early, shoulder press, bench press

Go through as many times as you see fit

3x

 1:00 happy baby 1:00 foam roll back 1:00 foam roll lats 1:00 lacrosse ball in pecs 1:00 triangle pose

Strength: Emom for 6 minutes 2 shoulder press @ 95# All went fine. It's getting harder, but I keep saying that and they keep going up...

 Wod: Death by dumbbell bench press 40# dumbbells

 Used 35#, 12 rounds after the buzzer.., so 1l clean rounds, didn't get the 12th...

 Skill: Tabbatta bar holds: Got them all.

Thursday Lazy Day

Impromptu Restday...

Bad day at wodville...

3x

1:00 happy baby

1:00 lacrosse ball in glutes

1:00 foam roll back

1:00 triangle pose

1:00 pigeon pose

Strength:
Backsquat 170X3 

Wod:

Amrap in 12

20 double unders 

10 hang power cleans 35# dumbbells

This, this was pathetic.  I literally couldn't get my DUs going at all.  Even my patented single double single double..

2 rounds and 6 DUs.  

Toward the end, I started getting the du right, getting the wrists going but it was too little too late...

Skill and cash out no bueno because of time considerations, I think it was 9 when I finished...

lunges and sprints and burpees oh my..

Got home late 2x 1:00 Triangle pose 1:00 foam roll back 1:00 lacrosse ball in traps 1:00 happy baby 1:00 cobra pose Plus lacrosse ball on glutes and foam rolled glutes


 Wod: 7 rounds 50 m walking lunges 50 m sprint 10 Burpees 24:39...yowza


 Skill: 40 handstand rocks total 20 facing the wall 20 facing way

Deadlifts and 5k oh my...

Saturday- Buy in: 4x 1:00 happy baby 1:00 pigeon pose 1:00 triangle pose Strength: 15 Bulgarian split squats each leg then Deadlift 2 sets of 150X10 you can break between sets if needed 2x10x150 Wod: 5K run 23:19 Skill: Pose run as much as possible during the 5K, pull with your hamstrings as you let yourself fall forwards. Cash out: 3x 1:00 happy baby 1:00 pigeon pose 1:00 lacrosse ball in calves

Fifty? Fifty?

3x 1:00 lacrosse ball glutes 1:00 foam roll back 1:00 pigeon pose 1:00 Hollywood pose 1:00 cobra pose Strength: backsquat 165x3 Wondering a bit about the back. Strong lifts, but back doesn't feel perfect. Wod: 50 elevated ring rows 50 handstand rocks each side facing away from wall 50 knees to elbows 50 walking lunges each side (focus on staying on your hamstrings, big steps) Ho-Lee-Crap Fitty? Fitty of everything? 25:51 7:12/6:19/6:46/5:33 Tabata bar hangs I made it but I was slipping off the bar at the end...5 more seconds and I would have been on the ground... Got time crunched and missed this: Cash out: Go through as many times as you see fit 2:00 pigeon pose 2:00 triangle pose 2:00 foam roll back

Monday Funday

Have a long week ahead, and since I missed yesterday, I decided to move things up a day:

Buy in:

3x
Go through as many times as you see fit
1:00 happy baby
1:00 lacrosse ball in traps
1:00 pigeon pose
1:00 cobra pose
1:00 lacrosse ball in chest (the easiest way I've found to do this is by standing and using a wall)

Strength: emom for 6 minutes
2 shoulder presses 90#

Went fine..except that I did the first two at 95, because my meathead math skills weren't up to par...

Wod:
Amrap in 15 minutes
100 m run
10 sumo deadlift high pulls 35# kettlebell or dumbbell
10 thrusters 45# bar

7 rounds and the 100 m

You know what sucks? When you're looking for the suck in a wod and you're thinking, Hmm, where's the suck? And then you realize...the weights are pretty light...and there is NO reason to put the bar down...that is where the suck was hiding, in plain sight...

Skill: 40 handstand rocks each side
Try 20 facing the wall, 20 facing away

Cash out:

3x
Go through as many times as you see fit
1:00 cobra pose
1:00 foam roll back
2:00 pigeon pose
1:00 happy baby

Sunday Rest

Missed my swimming :-(

Saturday Deads! Woot

Saturday-

Buy in:
3X
1:00 happy baby
1:00 pigeon pose
1:00 triangle pose
10 goddmornings 25# plate to chest
1:00 cobra pose
10 squats
Strength:

Deadlift 2 sets of 145X10 you can break between sets if needed

2x10@ 145

Wod:
Amrap in 20 minutes
10 knees to elbows
15 deadlifts 35# dumbbells

7 Rounds and 3 KTE

Boy...that sucked...

Skill:
3:00 freestanding handstand attempts

Cash out:
3X
1:00 cobra pose
1:00 pigeon pose
1:00 birds of paradise
1:00 triangle pose

Friday Rest

rest

Strict Pullups and other stuff...

Buy in:
4X
1:00 pigeon pose
1:00 happy baby
10 squats
1:00 triangle pose

In place of strength:
If possible Dumbbell shoulder press find a 7 rep max

7x35lb db

Went to 45s since I don't have 40s and got 3....

Wod:
3X
Max strict pull-ups
Max kipping pull-ups
Max handstand rocks facing away from wall
Max handstand rocks facing wall


Per round:

1) 10/7/7/27
2) 5/8/10/21
3) 4/5/4/14

Handstand rocks away from the wall can end up being just losing balance...

Skill:
L sit hold 5X 10 seconds

Good lord that was hard...

Cash out:
Accumulate 15 minutes on a lacrosse ball and/or foam roller digging in
problem areas and new juicy spots.

Rest day

Missed Day

Been gone, now death by 10m, squats

Buy in:
1:00 Happy baby
1:00 triangle pose
1:00 sampson stretch
1:00 foam roll calves

Wod:
Death by 10 meters + squats

1st minute= 1 ten meter sprint, and 1 squat
2nd minute= 2 ten meter sprints, and 2 squats
etc. until time runs out for completion of a round.

Skill:
30 handstand rocks each side, 15 facing wall, 15 facing away.

Cash out:
3:00 foam roll calves
1:00 Happy baby
1:00 Sampson strentch

The Sunday edition of the Thursday Night Wod!

Sunday:

Did Thursday's Wod (didn't want to miss a lifting day...)

Buy in:
3X
2:00 triangle pose
1:00 happy baby
10 unloaded goodmornings with barbell
1:00 tricep mash

Strength:
Emom for 10 minutes
Shoulder press 90X1

All went up reasonably fast.

Wod:
Amrap in 12 Minutes
300m run
10 Push Press 95# barbell

5 rounds and just out the garage door when the buzzer rang...

Skill:
25 Bulgarian split squats each leg

Cash out:
Accumulate 15 minutes on a lacrosse ball digging for problem areas and
new juicy spots.

Saturday, so it must be Deads Day...

Saturday-

Buy in:
Spend 15 minutes on a foam roller in area of your choice then
1X
1:00 happy baby
1:00 triangle pose
1:00 pigeon pose
20 air squats

Strength:
Deadlift 2 sets of 140X10 you can break between sets if needed
Focus on getting your hips and the bar to rise at the same rate.

2x 10x140lbs. Two sets of 10

Wod:
2X
9-15-21
Wall ball
Elevated Ring rows
Rest 1:30

Nice...90 wallballs....

18:01 7:11/1:30/9:19

Skill:
5X
Handstand push up attempts. Go as far down as possible with a complete
press back out.

1(f) To Abmat, Fell over
1 head touched Abmat...good
1 (f) tried to go to 15lb plate
1 to Abmat
1 (f) to Abmat

So, two good solid, down to Abmat HSPU

Cash out:
3X
2:00 triangle pose
2:00 birds of paradise
2:00 hamstring flossing

Friday Rest

Rest

Thurs-rest (inadvertent)

Rest

Heavy Squat day and some evilness

Wednesday-

Buy in:
3X
1:00 happy baby
1:00 triangle pose
1:00 cobra pose
10 Good mornings 25# plate to chest
5 Bulgarian split squats each leg

Strength:
Backsquat 165X3 or 145X5 depending on how you feel during your warm up
and buy in.

145x5 this week

Wod:
7 rounds
20 walking lunges
5 dumbbell deadlifts 35#
5 dumbbell squat cleans 35#

14:04

Skill:
5 Max L sit holds complete one round of cash out between sets

Cash out:
5X
1:00 happy baby
1:00 cobra pose
1:00 hollywood pose
1:00 triangle pose

Ran out of time, did two rounds, but each L-sit was straight legged, about 10 seconds each..

Tuesday Burpee toes to bar, deadlifts...

Tuesday

Tuesday-

Buy in:
4X
1:00 hamstring floss
1:00 triangle pose
1:00 pigeon pose
1:00 happy baby
1:00 cobra pose

Wod:
2X Amrap in 10
10 burpee toes to bar
10 deadlifts 95#

5 Rounds plus 4 BTTB

Just a note, that means that Saturday to Saturday I will have done 70 deadlifts...

Also, I was very conservative on these, because it was speed deads that hurt me the last two times...95lbs is a menace..

rest 2:00

Skill: 30 handstand rocks each side
I really like the idea last week where you switched up which side you
faced. (wall or outward) Do 15 in each direction

That was tough..

Cash out:
1X
2:00 hollywood pose
2:00 triangle pose
2:00 happy baby

Monday-Rest

Rest

Sunday fun...

Sunday-Did not get to the bold stuff

Buy in:
Accumulate 30 minutes on a lacrosse ball and rumble roller looking for
problem areas

Wod:
3X
½ tabatta situps
½ tabatta plank hold
rest 1:00

R1: 12/12/12/11
R2: 13/13/11/10
R3: 11/11/10/12

Planks were all done to complettion

each round should take four minutes, rest 1:00 between rounds

Skill:
20 forward rolls
DISCLAIMER: THESE ARE NOT TO BE DONE CONSECUTIVELY

Cash out:
Spend 15 minutes on a foam roller working out this week’s problem
areas and sore spots

Deads, and other mean stuff...

Buy in:
5X
5 Bulgarian split squats each leg
2:00 triangle pose
2:00 hamstring flossing
1:00 cobra pose

Strength:
Deadlift 2 sets of 135X10 you can break between sets if needed

Two sets of 10.

Wod:
4X
400 m run
12 Bulgarian Split Squats each leg

Ow: 14:02

Skill:
30 Handstand rocks each arm

Did 10 with back to wall (where I kicked up to standard hspu position) and 20 where I was facing the wall (wall walk position).

The first 10 were more like hand off ground by one milimeter and the others were chest touches.

Did that to increase difficulty.

Cash out:
5X
2:00 Hollywood pose
1:00 pigeon pose
1:00 happy baby
1:00 samson stretch

Friday Rest

Rest Day

Shoulder press; one sided bear...

Buy in:
Accumulate 15 minutes on a lacrosse ball digging in areas of your choice then
1X
1:00 happy baby
1:00 triangle pose
1:00 cobra pose
1:00 barbell tricep mash

Strength:
Emom for 6 minutes
Shoulder press 85X2

Wod:
Amrap in 9 minutes
3 one arm dumbbell deadlifts
3 one arm dumbbell hang power cleans
3 one arm dumbbell front squats
3 one arm dumbbell any way overheads

Six rounds plus R arm, 7 rounds in 9:30

Use a 35# dumbbell, this wod is meant to be short and heavy, count a
round after both arms have gone through the complex a full time.

Skill:
2X
Max L sit, each round subtract the number of seconds your hold was
from 30 and do the remaining number in repetitions of knees to elbows
(eg. 14 second hold= 16 knees to elbows)

did 25/5 and 20/10

Cash out:
4X
1:00 barbell tricep mash
2:00 foam rolling area of choice
1:00 happy baby

Didn't get to the bold stuff as I got up at 5 to do this today and had to get to work (we're having a company dinner after work and didn't want to miss the wod)

Squats, ring rows....rowing...

Wednesday-

Buy in:
3X
1:00 pigeon pose
1:00 happy baby
10 good mornings 65# barbell
1:00 triangle pose

Strength:

Backsquat 160X3

Wod:
3 rounds
500 m row
15 elevated ring rows

12:50..wow, the ring rows were a SLOG....the rows were each under 2 min....

Skill:
5X (Work ran late so I cut this to 3 rounds)

Max plank hold

in seconds: 70, 66, 72

Do one round of cash out in between each plank hold

Cash out:
5X
1:00 triangle pose
1:00 lacrosse ball in lats
1:00 lacrosse ball in glutes

Danny, and some other stuff..

Tuesday-

Buy in:
4X
1:00 Triangle pose
1:00 Pigeon pose
1:00 happy baby
1:00 cobra pose

Wod:
“Danny”
Amrap in 20 minutes
100 m run
10 thrusters 65# Barbell
10 Burpees

6 rounds +100 m...wow, nowhere to hide in that one. And I was still slow...

Skill:
25 Bulgarian split squats each leg

Cash out:
3X
1:00 hamstring flossing
2:00 triangle pose
1:00 happy baby

Monday-Rest

rest

Saturday, Deads and stuff...

Saturday-

Buy in:
5X
1:00 happy baby
1:00 pigeon pose
5 good mornings 25# plate to chest
3 Bulgarian split squats each leg
2:00 triangle pose

Strength:
Deadlift 2 sets of 130X10 you can break between sets if needed

Two sets of 10, no issues as far as I can see. I think the video shows me lifting hips to fast on rep one, then good after that...but I guess that's the issue...

Wod:
5 rounds
15 hang squat cleans 25# dumbbells
10 thrusters
5 second overhead hold with dumbbells

13:42

Skill:
10 freestanding handstand attempts

Oh haha....up....down...up...down...x10

Cash out:
5X
2:00 samson stretch
2:00 happy baby stretch
2:00 triangle pose
2:00 birds of paradise

Sunday unexpected rest

rest

Ring row row row your goat...

Thursday-

Buy in:
5X
2:00 happy baby stretch
1:00 pigeon pose
1:00 hollywood stretch
2:00 triangle pose
10 PVC passthroughs

Strength:
Emom for 10 minutes
Shoulder press 85X1

All went up fast.

Wod:
Amrap in 20 min
10 elevated ring rows
5 handstand rocks each arm

Elevated ring rows: Feet elevated on a 20”-24” box, body planked, rings about 1.5 feet higher than box, strict pulls until chin is above rings.

Oh, HA! 9 Rounds, + 5 ring rows.

This was an exercise in oh, I don't know...failure, both character and muscularly? Ha!

Skill:
Tabata bar holds 8 rounds

Made all of them. A little less hard than last time...probably because I didn't do cleans right before hand...

Cash out:
Spend 30 minutes on a lacrosse ball digging in old injuries and new problem areas.

Really Keegan? Really?

Wednesday-

Buy in:
3X
1:00 happy baby stretch
1:00 hamstring flossing
10 Bulgarian split squats each leg
10 good mornings 25# plate to chest

Strength:

Backsquat 140X5

Wod:
400 m lunge for time.
Rest 2:00
200 m lunge for time

Oh happy happy joy joy

23:37 with the rest...It was Da Crippler preceded by squats followed by the da crippler jr...

Skill:
25 handstand rocks each side

Cash out:
4X
2:00 happy baby stretch
2:00 foam roll hammies and calves
2:00 pigeon pose

What? What? Burpee toes to bar? What?

Tuesday-Got home late, had some time constraints, chopped off a round of buy in/cash out

Buy in:
5X (4x)
1:00 Hamstring flossing
1:00 Pigeon pose
1:00 tricep mash with barbell
1:00 rumble roll back and lats

Wod:
Amrap in 12 minutes
10 burpee toes to bar
10 power snatches 75# barbell

WTH? 2 rounds 9 bttb....

My garage isn't set up well for this (due to where the pullup bar is...) so I did ceiling touch burpee (it's a burpee with a 6" jump) and then a ttb. Just wasn't feeling it, should have cycled through faster. If I come across this again, I will.

And power snatches are the evil.

Skill:
5X
Max L sit hold
20 sit ups

9/9/14 (what?)/9/8

Cash out:
5X (4x)
1:00 triangle pose
1:00 samson stretch
1:00 hollywood stretch

Monday-Rest

rest

Unscheduled Rest Day

Argh. Just happened. Had other duties to attend do and couldn't get it to work out.

Am going to hit a couple quick things and some mobility just so I can say SOMETHING happened.

Running....ouch.

Buy in:
5X
1:00 Triangle pose
1:00 hollywood stretch
1:00 cobra pose
1:00 pigeon pose
1:00 barbell tricep mash
1:00 Samson stretch

Strength:
Deadlift 125X10

One Set

Wod:
5 rounds
400 m run
200 m sprint
rest 1:30 between rounds

19:40 Total with rests

2:33/2:34/2:28 (ooh, lookin' strong! Negative splits!)/2:42! WTF?/ 2:30!

Man, you run a lot slower when you weigh 15lbs more...and don't run...

Skill:
30 handstand rocks each side

Cash out:
3X
2:00 foam roll calves
2:00 rumble roll calves
2:00 pigeon pose
2:00 triangle pose

Friday Rest

Rest Day

Shoulder press, manmakers

Buy in:
3X
2:00 barbell tricep mash
2:00 lacrosse ball in traps
2:00 rumble roll lats
2:00 happy baby
1:00 pigeon pose

Strength:
Emom for 6 minutes
Shoulder press 75 X 2

No failures, all up fast.

Wod:
15 push ups on dumbbells
3 man makers
15 dumbbell rows each side from plank position
3 man makers
15 deadlifts
3 man makers
15 hang power cleans
3 man makers
15 push press with dumbbells

20# Dumbbells for this WOD.

Wow...deconstructed manmakers.

8:19...but: I had to go with 25lb dumbbells since I forgot I'd need 20's and didn't pick any up.

THEN I got through the first set of 3 manmakers and realized I didn't do the rows...so I did an extra set.



Skill:

Tabatta hangs from the pull up bar full 8 rds

Got all 8 rounds...rounds 6-7-8 were rather painful..

Cash out:
3X
2:00 triangle pose
2:00 pigeon pose
2:00 happy baby

Squats and Ring Dips

Wednesday-

Buy in:
5X
1:00 Hollywood stretch
1:00 pigeon pose
1:00 birds of paradise
1:00 hamstring flossing
1:00 cobra pose
1:00 Samson stretch

Strength:

Backsquat 155X3

Wod:
7 Rounds
25 squats
5 ring dips

6:48, all ring dips unbroken...squats painful

Skill:
5X
Max L sit, each round subtract the number of seconds your hold was from 30 and do the remaining number in repetitions of sit-ups. (eg. 14 second hold= 16 sit-ups)

Cash out:
Accumulate 20 Minutes on a lacrosse ball in area of your choice

Handstand Rocks and Hang Squat Cleans

Buy in:
4X
2:00 happy baby stretch
2:00 pigeon pose
2:00 triangle pose
10 Good mornings 25# plate to chest

Wod:
Amrap in 15 minutes
10 handstand rocks each side
5 hang squat cleans 75# barbell

7 rounds plus 3 cleans, 8 rounds in 15:10ish

All but one round of the Handstand Rocks were unbroken and that was just some dumb pity party

Skill:
Accumulate 4:00 in a plank hold either from the elbows or hands, you may switch positions while the clock is ticking.

Broke about 5 times...

Cash out:
4X
2:00 lacrosse ball on glutes
2:00 hamstring flossing
2:00 lacrosse ball in calves

Monday-Rest

Rest

Swimming...way too much breath holding....

Sunday-

Buy in:
5x
1:00 traingle pose
2:00 tricep mash
1:00 cobra pose
2:00 hollywood stretch
10 Bulgarian split squats each leg.



Wod:
3 rounds
max breath hold underwater
10 muscle ups on the edge of the pool (yes you will go underwater for a portion of this movement.)
swim 1 lap

5:41

Skill:
25 handstand rocks each side

One set...that was hard....

Cash out:
Accumulate 15 minutes on a lacrosse ball digging in old injuries and new juicy spots then
Accumulate 15 minutes on a foam roller using the same tactic.

Manmakers and box jumps...oh my...

Saturday-
Buy in:
4X
1:00 happy baby stretch
1:00 cobra pose
1:00 hollywood stretch
10 good mornings 25# plate to chest
100 m run

Strength:
Deadlift 120X10


Straight Set.

Wod:

Amrap in 20 minutes
10 manmakers 25# dumbbells
20 box jumps 24”

Manmakers consist of a pushup with hands gripping the dumbbells, row right dumbbell to chest while maintaining a plank, row left dumbbell to chest while maintaining a plank, clean the dumbbells, anyway overhead with the dumbbells.

Holy Crap...3 rounds plus 2 manmakers...ugh...

Skill:
½ tabatta sit ups.
Then 3X
10 monkey hangs
10 toes to bar

Cash out:
2X
1:00 hollywood stretch
1:00 Cobra pose
1:00 triangle pose
10 minutes foam roller on area of your choice.

Shoulder press, push press

Thursday-

Buy in:
5X
1:00 barbell tricep mash
1:00 rumble roll back
1:00 triangle pose
1:00 hollywood stretch
1:00 rumble roll hamstrings
10 Bulgarian split squats each leg

Strength:
Emom (every minute on the minute)
Shoulder press 75 X 1 for 10 minutes

Went fine.

Wod:

Until 150 reps are completed
Max push press 65# barbell keep a running total of these reps.
Every time the bar is put down you must complete 1 round of “Cindy”
5 pull-ups
10 pushups
15 squats

26:59...8 rounds of Cindy...wow, suckotopia...

Skill:
2:00 max double unders

24....7 more than last time....

Cash out:
Accumulate 30 Min on a foam roller or rumble roller looking for old injuries and new juicy spots.

After yesterday's gluteus max workout my butt hurt worse than my second day in prison...

Lunge, sprint, power clean

Wednesday-

Buy in:
3X
2:00 Hamstring flossing
2:00 Happy baby stretch
2:00 hollywood stretch
10 Bulgarian split squats each leg

Strength:
Backsquat 150X3

Wod:

5 Rounds
50m lunge
50m sprint
10 power cleans 75# barbell

Oh the Humanity!!

18:05

The glutes, the glutes, the glutes are on fire...we don't need no water.....

Skill:
25 Handstand rocks each side (all chest touches)

Cash out:
10 good mornings 25# plate to chest
5:00 lacrosse ball in glutes
5:00 foam roll hamstrings and glutes

thrusters and DUs oh my...

Tuesday-

Buy in:
4X
10 Bulgarian split squats each leg
1:00 Happy baby stretch
1:00 pigeon pose
1:00 rumble roll on IT band

Wod:

4X
Amrap in 4 minutes

5 Thrusters 30# Dumbbells (Didn't have 30s, so went with the 25s...so that I could waste...spend more time on the DUs)
10 Double Unders
Rest 2:00

13 Rounds, 5 thrusters, 2 DU

Skill:
10x
Max L sit hold

low 8 seconds, high 15, most just over 10

Cash out:
Accumulate 20 minutes on a lacrosse ball digging in your hamstrings and glutes
Then 10 minutes foam rolling over the spots worked on

Monday-Rest

Rest Day

Mile o' Misery...

Sunday-

Buy in:
3X
1:00 happy baby
1:00 pigeon pose

Accumulate 15 minutes on the foam roller and rumble roller looking for old problem areas and new ones. Then accumulate 15 min on a lacrosse ball using the same tactic. While doing this please be sure to focus on the calves as well.

Wod:
Run 1 mile.
Every minute on the minute do 5 burpees, you have the rest of that minute to get as far as you can before having to do the burpees again.

Okay...11:50...55 burpees

I may have done this wrong and not started with my 5 burpees but it worked out the same. I did the burpees at the minute and by the time I realized I might have done it wrong, I wasn't starting over.

That thing gave me Fran Cough....ugh..

Cash out:
4X
1:00 samson stretch
1:00 pigeon pose
1:00 happy baby
1:00 cobra pose
1:00 triangle pose

Skill:
3X
attempt a Handstand push up.
Use a target- go half way- slightly bend your arm and call it good? Its up to you, but go upside down and attempt to touch your head and press back up.

Okay, did two 15lb bumpers and an abmat: 5" Pretty easy

One bumper and and an abmat: 4" got it barely,

Abmat only (2.5"?) no go....

Situps, upside down, planks

Saturday-

Buy in:
3X
1:00 happy baby
1:00 pigeon pose
1:00 hamstring flossing
1:00 foam roll lats
1:00 tricep mash

Strength:

Deadlift 115X10
You can break between reps if needed.

Went fine. All reps, unbroken.

Wod:

25 sit ups
Tabatta plank hold
50 sit ups
Tabatta handstand hold
50 sit ups
Tabatta plank hod
25 sit ups

Full eight round tabatta’s

21:03

Didn't break any of the plank rounds...the tabata handstand rounds...near the end I was falling off the wall to avoid breaking my neck a couple times.....

Cash out:
3X
1:00 tricep mash
1:00 cobra pose

Skill:
10 Bulgarian split squats each leg.
Focus on getting your lead leg as far as possible from the box and sitting back on the hamstring so the shin is vertical.

These kinda light up the backside...

Rest day

Scheduled Rest

Toes to Bar and Handstand Rocks

Thursday-

Buy in:
5x
1:00 tricep mash
1:00 hollywood stretch
1:00 pigeon pose
1:00 triangle pose
1:00 happy baby

Strength:
Find a five rep max Shoulder Press, focus on locking down your midsection.

105..may have to go to the tape...

Wod:

5 rounds
10 toes to bar
15 handstand rocks

9:36

That was weird and hard...that's what she said...

Skill:
2:00 max double unders.
Whenever you break get right back on it, this should be a sprint and an attempt to get as many as you possibly can however aggravating they may be!

17..yay

Run Forrest Run....and squats

Wednesday-

Buy in:
3X
1:00 happy baby
1:00 triangle pose
1:00 hollywood stretch
10 Good mornings 20# dumbbell to chest (let me know how this feels)

Strength:
Find a five rep max Back squat.

135x5 Not really happy with form..but it may not be as bad as I think.


Wod:
“Run Forest Run”
800m run
20 squats
10 Bulgarian split squats each leg
20 squats
10 good mornings 15# plate to chest
20 squats
10 stiff legged deadlifts 45# bar
20 squats
800m run

Oh, nice...that was fun:

19:22

Cash out:
3X
1:00 samson stretch
2:00 Pigeon pose
1:00 Hollywood stretch

Skill:
6X
L sit legs straight 5 seconds
20 abmat sit ups

Rest day

unofficial rest day...

Rest day

Official Rest Day

Rest day

Unofficial rest day...

Saturday Fun-2/25/12

Saturday-

Buy in:
5X
2:00 rumble roll your quads and calves
1:00 Pigeon pose
1:00 Samson stretch
1:00 Hollywood stretch

Strength
Deadlift 110X10

Did Standard deads. Felt pretty good. No twinges or anything. One set.

Wod:
Annie
50-40-30-20-10
Double unders
Ab mat sit ups

Agggg. 15:40 ---Double unders had to be mostly single double single double....ug.
5:11/4:29/2:59/2:05/0:54

Previous Annies:

http://rantopedia.blogspot.com/2008/02/annie-are-you-allright.html

10:00 but with tuck jumps.....

Cash out:
2X
Row 500 m rest 2:00

1:52.7/1:55.6

Then
3X
1:00 happy baby
1:00 rumble roll quads, and calves

Skill:
Accumulate 20 handstand rocks in as few sets as possible:

One set. (20 total) all chest touches except for a couple hip touches when I got froggy...but nearly fell over...

Thursday--2/23/12

Thursday-

Buy in:
5X
1:00 hollywood stretch
1:00 Pigeon pose
1:00 Happy baby
1:00 samson stretch This is a great video explanation (http://www.youtube.com/watch?v=lQhBLId_y6s)
5 burpees

Strength (please Video):
Dumbbell Bench press 3 sets at 30# for 4

Wod:

22-16-10
single arm hang power snatch 20# dumbbell
Bar dips (if no bars are available bench dips)

3:30

20lb db was pretty easy actually. Can't tell if they were taking it easy on me or just messing with me...I think the answer is "yes".

Cash out:
3X
1:00 lacrosse ball in lats
1:00 lacrosse ball in pecs
2:00 lacrosse ball in glutes

Skill:
5X
max L sit hold on pullup bar

12/16/12/17/17 Those are seconds.....in case you actually needed to be told...

Wednesday of more Woe

Wednesday-

Buy in:

Use a lacrosse ball for 10 minutes digging in hamstrings and glutes

Then
3X
1:00 Happy baby
1:00 Pigeon pose
1:00 Birds of paradise

In place of Strength:
15 Bulgarian split squats each leg


Wod:
3X
3 rounds of tabatta squats
3 rounds of tabatta bastards

(Bastard consists of a burpee with a tuck jump as opposed to legs straight for the vertical portion of the movement.)

Oh..I know what a bastard is....

Sq 16/15/12
BS 5/4/3
Sq 10/9/10
BS 3/3/3
Sq 10/10/10
BS 3/2/4


Cash out:
5X
1:00 Happy baby
1:00 Pigeon pose
1:00 Hamstring flossing

Skill:
3X
max hex hold with 20# dumbbells
5 hang power cleans 20# dumbbells

Seem to have lost the record for this, it was like 1:00/0:45/0:30

Because Keegan Hates me...Burpees, dl, pushups

Tuesday-

Buy in:

3X
1:00 Pigeon pose
1:00 Happy baby
1:00 Triangle pose
10 stiff legged DL with 20# dumbbell

You haven't lived until you find yourself doing "happy baby" in the hotel gym.

Wod:
4X
AMRAP in 4 min.
5 burpee pull-ups
10 DL with 30# dumbbells
15 pushups
Rest 1:00

Six Rounds on the dot, or rather, on the pain...

Cash out:
Emom (every minute on the minute) for 10 minutes
2 Shoulder press with 30# dumbbells

Skill:
20 handstand rocks each side
Bring your hands up as high as possible, optimally touching the chest

Did all 20 each side touching chest. That gets tough... did 20, 10, 10 (easier to count to 40 for some reason)

Rest Day

Rest

Sunday Swimming

Sunday-

Buy in: Accumulate 35 minutes on a lacrosse ball searching for problem areas old and new

Wod:

5X
1 lap in pool hypoxic style (1 breath for 1 stroke, 1 breath for 2 strokes, one breath for 3, etc.) once you fail or need air finish lap normally.
Rest 1:00

Most of the laps I could get 25 meters, do 6 strokes with one breath, and 25 meters back normal BREATHING...

Cash Out:
Tabata push-ups

15/9/7/5/6/6/6/6 Low round 5, total 60

Skill:
20 handstand rocks each side

Deads, push press, and sprints

Saturday-

Buy in:
4X
2:00 pigeon pose
2:00 birds of paradise
2:00 Happy Baby
2:00 Hamstring floss

Strength
10 deadlifts @ 100#

5x Sumo and 5x Standard

Wod:

As many reps as possible in 5 minutes

Push press 65#

If you drop the bar at all during the five minutes, you must complete 5 pull ups before returning to the bar. The pull ups do count towards your total score!

40 pp

15 pullups @ 5 minutes, but did my extra 5 for setting the bar down at 5 so 20 pullups in 5:30

Total score at 5:00 55, 60 @ 5:30

Cash out:
5X 200 m run 1:00 rest between

49.9
51.6
51.9
54.1
53.9


then 5:00 ice on hamstrings
5:00 heat on hamstrings

Skill:
Spend a cumulative total of 3:00 in the bottom of the squat

Rest day

Friday Rest Day

The pain of Thursday

Thursday:

Buy in:
4:00 digging with lacrosse ball in each of the following. Traps, pecs, and lats
Utilize the wall for lats, and pecs lean into the ball.

Then
2:00 triangle pose
2:00 happy baby
2:00 pigeon pose
15 stiff legged deadlifts

Strength:

Shoulder Press find a three rep max
105...jumped to 110 but couldn't rep it out...

Wod:

Amrap in 12 minutes
5 snatch grip deadlifts
5 hang power snatches
5 overhead squats

85# barbell

Warmed up and found I had to press out 85 so dropped to 75 which was only mildly less painful...

4 rounds on the dot


Cash out:
200 M walking lunge

Same rules as your wod from Tuesday, keep the shin vertical and take large steps.
Then

3X
1:00 Hamstring flossing
1:00 Happy Baby
2:00 pigeon pose

Skill:
Accumulate 20 Handstand pushups in as few sets as possible.

Since I don't have a hspu yet, I did this with a band, got 13-7

Wednesday of Woe...

Wednesday-

Buy in:
4X
1:00 Triangle pose
1:00 Pigeon pose
1:00 Happy baby
1:00 digging in glutes with Lacrosse ball

then 10 good mornings 25# plate
10 Bulgarian split Squats each leg


Strength (Please Video):
Backsquat find a three rep max, stop if you feel pain:

Had some trouble with this. Basically, I didn't feel confident of the back enough to try and push it. Also, I felt that I needed the confidence that the belt gave me...at 115lbs. I got up to 3x145 and then took the belt off for a single at 145 and that felt okay.

So: 75, 95, 125, 135, 145 x3

Also I took some video and ewwww. That was some k-rappy form. I don't know what I've been doing, but not sure it's fair to call it squatting...lots of clamshelling...other good stuff...


Wod:

5 Rounds
10 thrusters 25# Dumbells
250M Row

10:42

Cash Out:
3X
1:00 hamstring flossing
5:00 ice on Hamstrings
5:00 heat on Hamstrings

Skill:
10X
6 second L sit hold legs straight
then

3X hold max L sit legs tucked (11, 12, 7)

Pain, with pain sauce

Tuesday-

Buy in:
Dig with lacrosse ball for 2:00 in each of the following
Glutes, Traps, and forearms then
3X
1:00 hamstring flossing
1:00 triangle pose
1:00 happy baby

Wod:
5X
AMRAP in 5 minutes
5 pullups
10 bar dips
15 walking lunges
Rest 2:00

Make sure your knees do not pass over your toes on the lunges, big steps and focus on using your hamstrings by getting the shin as close to 90 with the ground as possible.

Those bar dips like to kill me....

9 Rounds 5 pullups

Cash Out:
3X
With an empty prowler, push low bar for 50 M, leave prowler sprint 100M out and back, finish pushing prowler back to start on high bar, take sufficient rest between sets.
For this you will need an open space about 150M.

Skill:
20 handstand rocks each side

Ran out of time prior to making VDay dinner...willl hit up later this week prolly Saturday

Rest day

Rest

Sunday swimming..

Sunday-

 

Buy in:

1X

2:00 happy baby stretch

2:00 triangle pose

2:00 hollywood stretch

2:00 lacrosse ball on glutes

2:00 hamstring flossing

 

Wod:

1X

Swim 100 m

50 push ups

swim 50 m

25 push ups

11:15

The pushups killed me...

 

Cash out:

25 unloaded good mornings

4 rounds tabatta situps 10/12/11/10

25 unloaded good mornings

Skill work:

5:00 work on Free standing handstands

Freestanding handstands? Ha. welcome to fantasy island.....

Saturday, week 2 Connor Keegan programming...

Buy in: 3X

2:00 hamstring flossing
2:00 happy baby stretch
2:00 birds of paradise
5 good mornings using holding 15# plate,

These felt fine, need to take some vid to make sure I'm hitting the form correctly...

Wod:
Amrap in 15
10 wall ball 20#
5 burpee broad jumps using med ball (pushup on top, deadlift, clean, broad jump, repeat.)
100 m run holding onto wall ball

5 rounds + wallball

OMG...I don't get tricked often...but that was miserable.....

Cash Out:

3X

1:00 pigeon pose

3:00 on lacrosse ball each side digging in abductors and glutes.

1:00 hollywood stretch

Skill work:
Accumulate 35 strict pull-ups Every minute on the minute style.
For example if you can hit 3 every minute on the minute you would go for 12 minutes.

Did 3x, so 12 minutes, need to try 4x next time...

Normal rest day

Friday cheat day rest day....

Dental....

rest day due to old guy dental surgery

How many pushups is too many?

Wednesday-

Buy in
2x
2:00 triangle pose
2:00 bird of paradise
2:00 pigeon pose
10 shoulder presses 45#
10 good mornings holding 10# plate to chest

Wod:
7 rounds
15 push ups
5 knees to elbows or as high as possible.

Pushups were a slog...

13:46

Cash out:
Accumulate ten minutes during the day on a lacrosse ball for each of the following- forearms, traps, glutes/abductors.

Skill work:
L sits. Find a max hold with legs straight, and a max hold with legs tucked (knees bent).

Oh, ha ha ha. 10 seconds and I think 15 seconds....after the KTEs of course.....

Hang Power Cleans, Front Squats, Pain.

Buy in: 3x 1:00 triangle pose

1:00 happy baby stretch

10 unloaded good mornings

10 stiff legged deadlifts 45#



Wod:

Amrap in 20

10 hang power cleans 75# barbell

10 front squats 75# barbell

10 pullups



Every time the hang power clean reps are broken add one rep to the pullups. (ex. If you broke the reps at 5, 8 you would add 2 repetitions to the pullups that round) if you complete all ten repetitions without breaking keep the repetitions at ten.

5 Rounds + 3 pullups in 20, 6 rounds (and my 11th pullup) in 21:08

Cash out:

3x

5:00 ice on hamstrings

5:00 heat on hamstrings immediately following ice

Roll on lacrosse ball, look for glute Maximus, medius, minimus.


Skill work: 8 rounds tabata holds on pullup bar: Made all 8 rounds...barely...ouch. But after the hpc and pullups: Really Connor and Keegan? Really?


Bulgarian split squats 10 ea. Leg focus on getting the front shin at a 90 degree angle to the ground.

Monday Rest

Did a rest day

Swimming..aka..Just don't die...

Buy In:

5x

1:00 hamstring flossing

10 stiff legged dead lifts with a 45# bar

10 unloaded good mornings

1:00 bird of paradise



Wod:

Accumulate 750m swimming in the pool (This was hard, about 30 minutes of work total, managed to swim 25 meters in about what, 25 seconds, so like about what it takes good swimmers to go 50 m...hahaha)

This was 99% 25 lengths with rest afterward. A couple of 50 non stops.



Cash Out:

Take a lacrosse ball to your hip and glutes then Foam roll

Amrap-Connor wod Week 1 Day 4

Warmup

3 x
1:00 hamstring on box with lacrosse ball every time you find a juicy spot straighten your leg for 3 reps before repositioning
10 unloaded good mornings
15 sumo deadlifts with 95# (did this at 75-85-95)
10 bulgarian split squats
1:00 hamstring flossing
1:00 triangle pose



Wod:

3 rounds

Amrap in 2 mins
3 handstand pushups (sub: 25, 15 and abmat...normally I use the bands to do full depth hspu, but I figured the time on this was more critical, so avoided getting into and out of bands)
5 hang power cleans with heavy dumbbells @ 45lbs
15 double unders--These WERE not happening today..did tuck jumps

30 second rest between amraps

5 rounds plus HSPU

Cash Out:
3x
1:00 reclining big toe hamstring stretch
1:00 wall bicep stretch
1:00 couch stretch
1:00 low lunge
1:00 each side neck stretch
1:00 rolling on barbell on box
1:00 triangle pose

Did 2x due to time considerations


10 minutes Ice, heat then ice again

Thurs, Fri Rest!

Took two rest days.

Not normal, but this sets me up to be on schedule for a tuesday start of a 3-2 setup.

Connor programming week 1 day 3

Cacophony of Pain

Wednesday:

Buy In:

2x
1:00 banded shoulder traction
1:00 Table psoas stretch each side
1:00 rolling on the lacrosse ball to target the thoracic region
5 reps each side theracane psoas stretch
1:00 upward dog stretch
20 unloaded Goodmornings

Wod:


15 min amrap
200m run
20 hollow rocks

6 rounds, 6 rounds plus run in 15:34

Cash Out:

Tabatta full 8 rounds

plate pinch 25# Used my 25lb bumper plates, and made all 8 rounds
hex holds 25# Used the 25lb dumbbells...made 4 rounds then...at least one drop a round, a couple times 2-3
false grip hold on the bars-Oh hahahahahaha...yeah, about 10 sec max at most... that hurts


10 minute ice bath

Connor programming week 1 day 2

Tuesday:

Buy In:
3x
1:00 Flossing the hamstring banded stretches
1:00 triangle pose
1:00 psoas on the swiss ball if you have one
1:00 1:00 Happy Baby stretch
20 unloaded good mornings

Wod:

21-15-9
bar facing burpees
42-30-18
box jumps @ 24
63-45-27
air squats

23:39

Cash Out:
5 x
1 minute happy baby stretch
5 minutes of ice on the hamstring
1 minute reclining big toe pose
5 minutes of heat on the hamstring

New Start---Connor Programming

10 unloaded good mornings
Flossing the hamstring banded stretches
1:00 bird of paradise stretch
1:00 pigeon stretch
1:00 triangle pose
10 unloaded good mornings
1:00 low lunge focus on pushing hip forward
1:00 internal rotation stretch

Wod:

5 rounds

amrap in 4 mins
3 ring dips
5 C2B pullups
7 push press @ 75#

1 minute rest between amraps

15 rounds on the dot...

Cash Out:

3x
1:00 happy baby stretch
1:00 k star couch stretch
1:00 pigeon

50 minutes alternate ice and heat on the back ... rotate every 10 mins end on ice

That amrap was like a JT so you couldn't stop moving...CTB pullups were the bottleneck (part of it is my pullup setup where I REALLY have to whip the hips to get the height to get it done. )