Sunday, November 16, 2014

@ Home

A: 5 x 3 Snatch Balance
B: 4 clean pulls w/ #5 a full squat clean
C: EMOM
1 dead
1 hpc
1 fs
1pp
Add a rep each minute and complete reps before the minute is up.

A: 85#
B: 155#
C: 6 pp into round 7

Tough day. Felt good to get some time in the gym w/o stuff on my mind. SB's were hard to stay under bar and brining back to back was tough as usual. Clean pulls were good but on 155# I was not able to string final rep into clean pulls. C: was similar to sloppy seven. Super sore in the evening after.

Thursday, November 13, 2014

@ School

A: 21-15-9
35# db thrusters
burpees

A: 7:23

Tough. Did it at the gym at calhoun. They had the heater on at about 100 degrees. It was tough but fun. Getting there.

Tuesday, November 11, 2014

@ Home

A: 5 rep max dead

B: FGB
box jumps
sdhp
pp w/ 45# bar
tire pull
shuttle sprints

A: 275#
B: Done

Deads felt heavy from Sunday's WOD. WOD was tough w/ those damn sumo's. Shuttle sprints are not fun and I suck at them. Leah was catching me while doing them. Good early morning WOD on the day that we should give more. I want to run a 10k but have to goto work instead. Thank a VET!!

Sunday, November 9, 2014

@ Home

A: 5x5  High Hang Clean Pulls off blocks

B:  5 rft of
10 pp 40# db
25 dubs
5 Heavy Deads @ 255#

A: (numbers later)
B: 9:27

Clean pulls were awesome. Shoulders, lat and delts are smashed & I feel strong at the top. Going to keep working w/ the blocks. WOD was tough. Deads were singles. Dubs always work when winded. Good long session w/o to much distraction. Good Sunday School WOD all by myself.

Thursday, November 6, 2014

@ home & @ school

@ home did:
7-5-3-1
Box squats

@ school did:
5 rft of
15 kb swings w/ 1.5 pood
15 burpies

@ home: 135-155-175-195
@ school: 8:13 PR!!

Did @ home WOD w/ Leah at butt crack o' dawn. Good bit of stregth work. Box squats are good...and could have gone heavier.

Did @ school WOD w/ 2 of my medic students. One of which is woring on HF&R CPAT. She did well but she has some work todo. I moved well. It's obvious when you WOD you push harder when someone is in the room w/ you. Feeling good, feeling great, how are you? Getting out'a that slump.

Tuesday, November 4, 2014

@ home

A: 10 rnds of Cindy Sub'd
5 cleans @ 95#
10 pushups
15 squats

A: 12:27

Only tough part was the air squats. Cleans felt good & push ups were easy. Was orginally considering a 20 min amrap w/ these movements but wanted to enjoy sometime w/ the girls. 8 more mins woud not have been terrible. Maybe?

Thursday, October 30, 2014

@ school

A: 6 rnds no for time of
15 dubs
5 pushups

B: 5 rft of
15 kb swings 1.5 pood
15 burpees

A: Done
B: 09:20

B: was probably one of the most painfull WOD's ever. I was impressed how much it kicked my ass and how long it took me to get my pulse down. Awesome & will be doing it again. Didn't stop moving the entire 9 mins. WOD from www.crossfitlinchpin.com which has some very god programing.

Tuesday, October 28, 2014

@ Home

A: With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

A: 11 mins +4 thrusters

Missed WODDING. Had to get back into the gym. Felt good.

Thursday, October 16, 2014

@ school

A: 3 rft of
10 hspu
run 100 meters
25 dubs
run 100 meters

B: 6 rft of
15 dubs
5 pushups

A: 12:00
B: done

Felt good to get something done, then sat in afternoon sun listening to some classical at Calhoun. Was some good rest.

Thursday, October 9, 2014

@ Home

Before class did
A: 12 min amrap
10 thrusters 30# db
50 dubs

A: FUCK!

Dubs were not working. Perhaps some time away from working out for a bit.

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