row 2k for time
pc- 7:27
hm- 12:18
i always forget how much the rower kicks my ass. still, keeping a good intermediate pace.
Saturday, February 7, 2009
Day 312.
MyAgoge WOD, "BLIND RAGE".
5 rounds for time of:
1/2 bodyweighted
10 deadlift
10 hang clean squat
10 push press
previous:
pc-(85lbs) 11:36
hm-(55lbs) 19:34
rm-(55lbs) 20:09
today:
pc-(85lbs) 9:49
hm-(55lbs) 18:16
heck yes. i said i would sub ten it, and i did. though, looking at the video, i can see where i probably could have been less of a pussy, stopped staring at the bar hyperventilating, and just picked it up.
good job for HM as well. cut more than a minute off her previous PR.
5 rounds for time of:
1/2 bodyweighted
10 deadlift
10 hang clean squat
10 push press
previous:
pc-(85lbs) 11:36
hm-(55lbs) 19:34
rm-(55lbs) 20:09
today:
pc-(85lbs) 9:49
hm-(55lbs) 18:16
heck yes. i said i would sub ten it, and i did. though, looking at the video, i can see where i probably could have been less of a pussy, stopped staring at the bar hyperventilating, and just picked it up.
good job for HM as well. cut more than a minute off her previous PR.
Day 310, and 311.
CrossFit WOD, "Helen".
3 rounds for time of:
run 400m
21 55lbs dumbell swing (1.5pood KB swing)
12 pullups
pr:
pc-10:47
hm-(35lbs) 24:27
this was almost 4 minutes off my old time. it gave me a lot of confidence going into the next WOD i had scheduled.
pullups in large numbers are still a real wall for HM, but she's improving. strong chick.
Day 311
REST
3 rounds for time of:
run 400m
21 55lbs dumbell swing (1.5pood KB swing)
12 pullups
pr:
pc-10:47
hm-(35lbs) 24:27
this was almost 4 minutes off my old time. it gave me a lot of confidence going into the next WOD i had scheduled.
pullups in large numbers are still a real wall for HM, but she's improving. strong chick.
Day 311
REST
Day 309.
CrossFit Agoge Hopper Deck WOD, "Last Ascent".
5-10-15 reps for time of:
225lbs back squat
box jumps.
pc- 3:32 (24" box)
hm- 11:56 (24" box)
wow. just wow.
5-10-15 reps for time of:
225lbs back squat
box jumps.
pc- 3:32 (24" box)
hm- 11:56 (24" box)
wow. just wow.
Day 306, 307, and 308.
Day 306.
CrossFit WOD, "Linda" AKA "3 Bars of Death".
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 bodyweighted deadlift
bodyweighted bench press
3/4 bodyweighted clean
previous prs:
pc- (225/165/130) 36:54 (did power cleans)
hm- (105/75/55) 38:16 (full clean squats)
rm- (105/85/55) 36:18 (hang clean squats)
today:
pc- (225/175/130) 26:18 (power cleans)
hm- (105/75/55) 28:24 (full squat cleans)
rm- (105/85/55) 24:18 (hang squat cleans)
this is the worst thing ever, but i love it once i'm finished.
Day 307.
REST.
Day 308.
They gave us Beer for the Super Bowl. REST, DRINK BEER.
CrossFit WOD, "Linda" AKA "3 Bars of Death".
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 bodyweighted deadlift
bodyweighted bench press
3/4 bodyweighted clean
previous prs:
pc- (225/165/130) 36:54 (did power cleans)
hm- (105/75/55) 38:16 (full clean squats)
rm- (105/85/55) 36:18 (hang clean squats)
today:
pc- (225/175/130) 26:18 (power cleans)
hm- (105/75/55) 28:24 (full squat cleans)
rm- (105/85/55) 24:18 (hang squat cleans)
this is the worst thing ever, but i love it once i'm finished.
Day 307.
REST.
Day 308.
They gave us Beer for the Super Bowl. REST, DRINK BEER.
Day 304, and 305.
MyAgoge WOD, "KATHY".
for time:
21 55lbs dumbell swings
100m sprint
21 burpees
100m sprint
15 55lbs dumbell swings
100m sprint
15 burpees
100m sprint
9 55lbs dumbell swings
100m sprint
9 burpees
100m sprint.
previous prs:
pc- 8:07
hm- (30lbs) 10:02
today:
pc- 8:07 (DAMNIT!)
hm-(30lbs) 9:42 (PR!)
Day 305.
took a day off to prepare for day 306...
for time:
21 55lbs dumbell swings
100m sprint
21 burpees
100m sprint
15 55lbs dumbell swings
100m sprint
15 burpees
100m sprint
9 55lbs dumbell swings
100m sprint
9 burpees
100m sprint.
previous prs:
pc- 8:07
hm- (30lbs) 10:02
today:
pc- 8:07 (DAMNIT!)
hm-(30lbs) 9:42 (PR!)
Day 305.
took a day off to prepare for day 306...
Day 302, and 303.
Day 302
CrossFit WOD, "Fran".
21-15-9 reps for time of:
95lbs thruster
pullups
previous prs:
pc- 5:12
today:
pc- 4:16*
hm-(65lbs) 23:07
rm- (?lbs) 14:06
* during the course of the WOD, the squat rack I use to do pullups on walked itself off of the mats on the gym floor. the attendant attempted to help by REMOVING the weights from the rack and that only resulted in more wobble. I dismounted at one point to try and ask him to stop, costing me time...but further, after video review, I did only 8 reps on each of the exercises for the 9 round. I look at it as a wash, and believe my time would have been about the same had none of that gone wrong. either way, denoted until i can match or beat it...with a happy little *.
Day 303.
REST!
CrossFit WOD, "Fran".
21-15-9 reps for time of:
95lbs thruster
pullups
previous prs:
pc- 5:12
today:
pc- 4:16*
hm-(65lbs) 23:07
rm- (?lbs) 14:06
* during the course of the WOD, the squat rack I use to do pullups on walked itself off of the mats on the gym floor. the attendant attempted to help by REMOVING the weights from the rack and that only resulted in more wobble. I dismounted at one point to try and ask him to stop, costing me time...but further, after video review, I did only 8 reps on each of the exercises for the 9 round. I look at it as a wash, and believe my time would have been about the same had none of that gone wrong. either way, denoted until i can match or beat it...with a happy little *.
Day 303.
REST!
Day 300.
CrossFit WOD, "Diane".
21-15-9 reps for time of:
225lbs deadlift
handstand pushups
pc-20:32
hm-(120lbs)- 17:20
21-15-9 reps for time of:
225lbs deadlift
handstand pushups
pc-20:32
hm-(120lbs)- 17:20
Saturday, January 24, 2009
Quantifiable Results.
The best way to look fit is to actually be fit.
After 300 Days of commitment to my CrossFit template, 4 weeks with almost no refined sugar, and 4 days shy of my 28th birthday, I am argueably in the best shape of my entire life.
Day One and Day 300. Before and After.
After 300 Days of commitment to my CrossFit template, 4 weeks with almost no refined sugar, and 4 days shy of my 28th birthday, I am argueably in the best shape of my entire life.
Day One and Day 300. Before and After.
Here's to the next 300 being as productive as the first.
Friday, January 23, 2009
Day 298, and 299.
Day 298
MyAgoge WOD, "GORGO".
for time:
10 box jumps
50 pushups
20 box jumps
40 pushups
30 box jumps
30 pushups
40 box jumps
20 pushups
50 box jumps
10 pushups
previous prs
pc- 13:44 (24" box)
today
pc- 12:00 (24")
hm- 32:29 (18")
ab day
Day 299 - REST.
MyAgoge WOD, "GORGO".
for time:
10 box jumps
50 pushups
20 box jumps
40 pushups
30 box jumps
30 pushups
40 box jumps
20 pushups
50 box jumps
10 pushups
previous prs
pc- 13:44 (24" box)
today
pc- 12:00 (24")
hm- 32:29 (18")
ab day
Day 299 - REST.
Day 297.
for time:
25 30lbs shoulder press
50 air squat
20 30lbs sp
40 air squat
15 30lbs sp
30 air squat
10 30lbs sp
20 air squat
5 30lbs sp
10 air squat
previous prs
pc- 3:59
hm- 9:13
rm- 11:44
today
pc- 3:21
hm- 8:40
rm- 10:04
25 30lbs shoulder press
50 air squat
20 30lbs sp
40 air squat
15 30lbs sp
30 air squat
10 30lbs sp
20 air squat
5 30lbs sp
10 air squat
previous prs
pc- 3:59
hm- 9:13
rm- 11:44
today
pc- 3:21
hm- 8:40
rm- 10:04
Day 296.
MyAgoge WOD, "HOPLITE".
A Hoplite was a heavily armed infantry soldier of the Greek city-states. The most well know of the Hoplites were the Spartans who were trained from a young age for warfare.
21-15-9 reps for time of:
bodyweighted back squat
k2e
ring dips
previous pr
pc- 9:26 (175lbs)
today
pc - 9:10 (175)
hm - 19:22 (110)
ab day
A Hoplite was a heavily armed infantry soldier of the Greek city-states. The most well know of the Hoplites were the Spartans who were trained from a young age for warfare.
21-15-9 reps for time of:
bodyweighted back squat
k2e
ring dips
previous pr
pc- 9:26 (175lbs)
today
pc - 9:10 (175)
hm - 19:22 (110)
ab day
Monday, January 19, 2009
Day 294, and 295.
MyAgoge WOD, "DIENEKES".
Dienekes was recorded in Herodotus' "Histories". When confronted with the idea that the Persian archer's arrows would "blot out the sun", he responded in typical Laconic bravado, saying "Then we will fight in the shade".
In honor of this Spartan officer, this work out is done under the shade of a 45lbs plate.
for time:
400m 45lbs walking overhead lunges
pc- 30:30
hm- (25lbs) 36:20
this hurt. this really, really hurt.
Day 295 - REST.
Dienekes was recorded in Herodotus' "Histories". When confronted with the idea that the Persian archer's arrows would "blot out the sun", he responded in typical Laconic bravado, saying "Then we will fight in the shade".
In honor of this Spartan officer, this work out is done under the shade of a 45lbs plate.
for time:
400m 45lbs walking overhead lunges
pc- 30:30
hm- (25lbs) 36:20
this hurt. this really, really hurt.
Day 295 - REST.
Day 290, and 291.
CrossFit WOD, "Elizabeth".
21-15-9 reps for time of:
135lbs full squat clean
ring dips
pc- (rx'd) 18:04
hm- (60lbs) 16:54
i power cleaned all but about 2 with a squat afterward. this would not count in any legit judged arena.
bah.
ab day.
Day 291 - REST.
21-15-9 reps for time of:
135lbs full squat clean
ring dips
pc- (rx'd) 18:04
hm- (60lbs) 16:54
i power cleaned all but about 2 with a squat afterward. this would not count in any legit judged arena.
bah.
ab day.
Day 291 - REST.
Day 289.
3-3-3-2-2-1-1-1
bench press.
pc - 185-195-205-215-225-235(PR!)-240A-240A.
hm- 55-65-70-75-80-85-85(PR!)-90A.
Randomizer Deck WOD #2.
bike 9 miles.
bench press.
pc - 185-195-205-215-225-235(PR!)-240A-240A.
hm- 55-65-70-75-80-85-85(PR!)-90A.
Randomizer Deck WOD #2.
bike 9 miles.
Day 288.
pullups for minutes.
pr
pc- 16 rounds.
today
pc- 16r
hm- 6r
spent some time working on hm's kip. almost there.
ab day.
pr
pc- 16 rounds.
today
pc- 16r
hm- 6r
spent some time working on hm's kip. almost there.
ab day.
Day 286, and 287.
Day 286.
CrossFit WOD, "Grace".
30 135lbs clean and jerks for time.
(power cleans are okay)
pc - (135lbs) - 10:02
hm - (50lbs) - 7:10
Day 287 - REST.
CrossFit WOD, "Grace".
30 135lbs clean and jerks for time.
(power cleans are okay)
pc - (135lbs) - 10:02
hm - (50lbs) - 7:10
Day 287 - REST.
Day 285.
Randomizer Deck WOD #1.
rotating triplet for time:
10 pushups
20 box jumps
30 3/4 BW back squats
20 pushups
30 box jumps
10 3/4 BW back squats
30 pushups
10 box jumps
20 3/4 BW back squats
pc - (135lbs) - 7:07
hm - (85lbs) - 23:02
rm - (45lbs) - 15:05
ab day
rotating triplet for time:
10 pushups
20 box jumps
30 3/4 BW back squats
20 pushups
30 box jumps
10 3/4 BW back squats
30 pushups
10 box jumps
20 3/4 BW back squats
pc - (135lbs) - 7:07
hm - (85lbs) - 23:02
rm - (45lbs) - 15:05
ab day
Day 284.
3-3-3-3-3
deadlift
prs
pc- 275
today
pc- 225-245-255-270-285 (one rep=300)
hm- 95-105-115-125-135 (or=165)
rm- 95-105-115-125-135 (or=185)
+2.5 miles sprints.
deadlift
prs
pc- 275
today
pc- 225-245-255-270-285 (one rep=300)
hm- 95-105-115-125-135 (or=165)
rm- 95-105-115-125-135 (or=185)
+2.5 miles sprints.
Friday, January 9, 2009
Day 284.
3-3-3-3-3
deadlift.
PRs
PC- 275
HM- 105
RM- 115
today
PC- 285 (1rep-300)
HM-135 (1rep-165)
RM-135 (1rep-185)
good day all around.
deadlift.
PRs
PC- 275
HM- 105
RM- 115
today
PC- 285 (1rep-300)
HM-135 (1rep-165)
RM-135 (1rep-185)
good day all around.
Wednesday, January 7, 2009
Day 282, and 283.
Day 282
MyAgoge WOD, "KIXX".
AMRAP in 20 mins of:
24 air squats
24m walking lunges
24 24" box jumps
24m broad jumps
PRs
PC - 9 (12" box)
RM - 8 (12"/12 reps)
today
PC - 7 (24")
RM - 6 (12"/18reps)
HM - 7 (12"/12reps)
the lunge area has only been about 15m each time weve ever done this due to equipment issues. this is the first time i've performed the entire WOD with a 24" box, and i consider it a new PR because of that, even though it's a lower round count, it's a higher power output.
--
Day 283 - REST.
MyAgoge WOD, "KIXX".
AMRAP in 20 mins of:
24 air squats
24m walking lunges
24 24" box jumps
24m broad jumps
PRs
PC - 9 (12" box)
RM - 8 (12"/12 reps)
today
PC - 7 (24")
RM - 6 (12"/18reps)
HM - 7 (12"/12reps)
the lunge area has only been about 15m each time weve ever done this due to equipment issues. this is the first time i've performed the entire WOD with a 24" box, and i consider it a new PR because of that, even though it's a lower round count, it's a higher power output.
--
Day 283 - REST.
Day 281.
HM #1
21-15-9 reps for time of:
1/2 bodyweight bench press
pushups
ring dips
PC - (85lbs) - 9:49
HM - (55lbs) - 20:43
RM - (75lbs/dip machine minus 80lbs) - 15:58
21-15-9 reps for time of:
1/2 bodyweight bench press
pushups
ring dips
PC - (85lbs) - 9:49
HM - (55lbs) - 20:43
RM - (75lbs/dip machine minus 80lbs) - 15:58
Day 278, and 279.
Day 278
HOPPER DECK, 4 of Spades.
row 2k for time.
PC- 7:35
RM- 9:55
2 miles sprint intervals
--
Day 279 - REST.
HOPPER DECK, 4 of Spades.
row 2k for time.
PC- 7:35
RM- 9:55
2 miles sprint intervals
--
Day 279 - REST.
Friday, January 2, 2009
Day 277.
CrossFit WOD, "Lynne".
5 rounds of max reps:
bw bench press
pullups
there is NO time element.
previous PR
PC - 11/58
today
PC - 49/97
RM - 29/54 (95lbs/80lbs assist machine)
i find it funny that my strength/endurance on bench has increased so drastically, and i've benched 2 other times aside from the last time i did this work out in the past year. amazing.
5 rounds of max reps:
bw bench press
pullups
there is NO time element.
previous PR
PC - 11/58
today
PC - 49/97
RM - 29/54 (95lbs/80lbs assist machine)
i find it funny that my strength/endurance on bench has increased so drastically, and i've benched 2 other times aside from the last time i did this work out in the past year. amazing.
Day 276.
MyAgoge WOD, "BLIND RAGE".
5 rounds for time of:
10 reps each of 85lbs
deadlift
hang clean squat
push press
previous PRs
PC - 12:58
HM - 22:24 (55lbs)
RM - 30:28 (45lbs)
today
PC - 11:36
HM -19:34 (55lbs)
RM - 20:09 (55lbs)
PRs ALL!
5 rounds for time of:
10 reps each of 85lbs
deadlift
hang clean squat
push press
previous PRs
PC - 12:58
HM - 22:24 (55lbs)
RM - 30:28 (45lbs)
today
PC - 11:36
HM -19:34 (55lbs)
RM - 20:09 (55lbs)
PRs ALL!
Day 274, and 275.
Day 274
MyAgoge WOD, "Kristin".
3 rounds for time of:
50 double unders/100 single unders
40 squats
30 k2e
20 35lbs db swing
10 ring dips
previous PRs
PC - 16:35
HM - 25:24
RM - 28:19
today
PC - 17:28 (damnit!)
HM - 20:45 (PR!)
RM - 26:41 (PR!)
AM - 23:56
AM's first time working out with us. Not bad.
Day 275 - REST.
MyAgoge WOD, "Kristin".
3 rounds for time of:
50 double unders/100 single unders
40 squats
30 k2e
20 35lbs db swing
10 ring dips
previous PRs
PC - 16:35
HM - 25:24
RM - 28:19
today
PC - 17:28 (damnit!)
HM - 20:45 (PR!)
RM - 26:41 (PR!)
AM - 23:56
AM's first time working out with us. Not bad.
Day 275 - REST.
Day 271, 272, and 273.
Day 271 and 272 - REST.
Day 273
3-3-3-3-3
OHS
PC - 45-65-85-95-105
HM - 35-40-45-50-55
RM- 35-35-45-45-45
Day 273
3-3-3-3-3
OHS
PC - 45-65-85-95-105
HM - 35-40-45-50-55
RM- 35-35-45-45-45
Day 270.
CrossFit HERO WOD, "Josh".
for time:
21 95lbs Overhead squat
42 pullups
15 OHS
30 pullups
9 OHS
18 pullups
PC - 12:14 (75lbs)
RM- 20:20 (55lbs thrusters)
for time:
21 95lbs Overhead squat
42 pullups
15 OHS
30 pullups
9 OHS
18 pullups
PC - 12:14 (75lbs)
RM- 20:20 (55lbs thrusters)
Day 265-267, and 268.
Day 265-267.
hurting real bad from the last set, took time to recover fully.
Day 268.
MyAgoge WOD, "Renee".
21-15-9 reps for time of:
135lbs deadlift
pullups
previous PRs
PC- 6:01
today
PC - 3:50
couldn't keep my grip to hold on the bar by the set of 9. had to do them in 3s.
hurting real bad from the last set, took time to recover fully.
Day 268.
MyAgoge WOD, "Renee".
21-15-9 reps for time of:
135lbs deadlift
pullups
previous PRs
PC- 6:01
today
PC - 3:50
couldn't keep my grip to hold on the bar by the set of 9. had to do them in 3s.
Day 264.
1-1-1-1-1
shoulder press
3-3-3-3-3
push press
5-5-5-5-5
push jerk
previous PRs
PC - 135-160-145
HM - 50-50-65
today
PC - 145-165-155
HM - 60-75-80
RM - 65-55-65
shoulder press
3-3-3-3-3
push press
5-5-5-5-5
push jerk
previous PRs
PC - 135-160-145
HM - 50-50-65
today
PC - 145-165-155
HM - 60-75-80
RM - 65-55-65
Day 262, and 263.
Day 262.
CrossFit WOD, "FRAN".
21-15-9 reps for time of:
95lbs thruster
pullups
previous PRs
PC - 8:52
RM - 6:48 (with 35lbs thruster and pullup machine)
today
PC - 5:12 (take THAT capacity!)
RM - 14:46 (55lbs thruster, jumping pullups)
HM - 16:03 (55lbs, real pulls)
HM was still hurting WAY bad from "Linda".
I'm going to sub 4 my "FRAN" before I leave Iraq.
Day 263 - Well deserved REST.
CrossFit WOD, "FRAN".
21-15-9 reps for time of:
95lbs thruster
pullups
previous PRs
PC - 8:52
RM - 6:48 (with 35lbs thruster and pullup machine)
today
PC - 5:12 (take THAT capacity!)
RM - 14:46 (55lbs thruster, jumping pullups)
HM - 16:03 (55lbs, real pulls)
HM was still hurting WAY bad from "Linda".
I'm going to sub 4 my "FRAN" before I leave Iraq.
Day 263 - Well deserved REST.
Day 260, and 261.
Day 260.
skill day: front squats.
Day 261.
CrossFit WOD, "Linda" AKA "3 BARS OF DEATH".
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 bw deadlift
bw bench press
3/4 bw clean
PC (225/165/130) - 36:54 (power cleans)
HM (105/75/55) - 38:16 (clean squats)
RM (105/85/55) - 36:18 (hang squat cleans)
this was ridiculous. i started out with the full rx'd weight of 275 for my deadlift and it totally caught me off guard. i'm not capable of high weight high reps quite yet.
everyone had a different weak point though. deads killed me, bench killed HM, and cleans killed RM.
skill day: front squats.
Day 261.
CrossFit WOD, "Linda" AKA "3 BARS OF DEATH".
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 bw deadlift
bw bench press
3/4 bw clean
PC (225/165/130) - 36:54 (power cleans)
HM (105/75/55) - 38:16 (clean squats)
RM (105/85/55) - 36:18 (hang squat cleans)
this was ridiculous. i started out with the full rx'd weight of 275 for my deadlift and it totally caught me off guard. i'm not capable of high weight high reps quite yet.
everyone had a different weak point though. deads killed me, bench killed HM, and cleans killed RM.
Day 258, and 259.
Day 258.
50 single unders
25 burpees
40 single unders
20 burpees
30 single unders
15 burpees
20 single unders
10 burpees
10 single unders
5 burpees
previous PRs
PC - 7:38
RM - 13:03
today
PC - 7:04 (PR!)
HM - 8:51
Day 259 - REST.
50 single unders
25 burpees
40 single unders
20 burpees
30 single unders
15 burpees
20 single unders
10 burpees
10 single unders
5 burpees
previous PRs
PC - 7:38
RM - 13:03
today
PC - 7:04 (PR!)
HM - 8:51
Day 259 - REST.
Day 257.
MyAgoge WOD, "Andrew's Initiation".
for time:
10 95lbs thruster
20 pullups
30 ring dips
40 squats
50 k2e
40 squats
30 ring dips
20 pullups
10 95lbs thruster
previous PRs
PC - 15:45
HM - 14:56 (45lbs)
RM - 24:13 (45lbs)
today
PC - 15:42(PR!)
HM - 24:35 (55lbs, jumping ring dips)
RM - 23:01 (55lbs, jumping ring dips)
for time:
10 95lbs thruster
20 pullups
30 ring dips
40 squats
50 k2e
40 squats
30 ring dips
20 pullups
10 95lbs thruster
previous PRs
PC - 15:45
HM - 14:56 (45lbs)
RM - 24:13 (45lbs)
today
PC - 15:42(PR!)
HM - 24:35 (55lbs, jumping ring dips)
RM - 23:01 (55lbs, jumping ring dips)
Day 254 and 255.
254:
MyAgoge WOD, "HOPLITE".
21-15-9 reps for time of:
bodyweight back squat
k2e
ring dips
PRs
PC(175) - 9:26
HM(85) - 9:29
RM(45) - 14:45
day 255 - REST.
MyAgoge WOD, "HOPLITE".
21-15-9 reps for time of:
bodyweight back squat
k2e
ring dips
PRs
PC(175) - 9:26
HM(85) - 9:29
RM(45) - 14:45
day 255 - REST.
Day 249, 250-252
3-3-3-3-3
back squat
previous PRs
PC - 320
HM - 80
today
PC - 285-295-305-315-325(1 rep)
HM- 75-80-85-95-100(PR!) (1 rep'd 135!)
Day 250-252
hurting once again, and being plain lazy.
back squat
previous PRs
PC - 320
HM - 80
today
PC - 285-295-305-315-325(1 rep)
HM- 75-80-85-95-100(PR!) (1 rep'd 135!)
Day 250-252
hurting once again, and being plain lazy.
Day 246.
3 rounds of the following:
1 minute of each of the following, with 1 min between rounds.
air squat
30 lbs dumbell press
single unders
dumbell swing
PC
squats
50/44/49 = 143
dumbell swing
30/29/30 = 89
single unders
100/100/100 = 300
db press
60/59/59 = 178
total = 765
HM
squats
45/36/39 = 120
db swing
20/20/20 = 60
singles
100/100/110 = 310
db press
27/17/17 = 61
total = 551
RM
squats
29/30/24 = 83
db swing
21/15/18 = 54
singles
98/115/117 = 330
db press
21/19/18 = 58
total = 529
1.5 miles sprint intervals
1 minute of each of the following, with 1 min between rounds.
air squat
30 lbs dumbell press
single unders
dumbell swing
PC
squats
50/44/49 = 143
dumbell swing
30/29/30 = 89
single unders
100/100/100 = 300
db press
60/59/59 = 178
total = 765
HM
squats
45/36/39 = 120
db swing
20/20/20 = 60
singles
100/100/110 = 310
db press
27/17/17 = 61
total = 551
RM
squats
29/30/24 = 83
db swing
21/15/18 = 54
singles
98/115/117 = 330
db press
21/19/18 = 58
total = 529
1.5 miles sprint intervals
Day 238.
5 rounds for time of:
50 single unders
10 dumbell swings
previous PRs
PC(55lbs) - 4:38
today
PC(55lbs KB) - 5:07
HM(25lbs KB) - 6:09
50 single unders
10 dumbell swings
previous PRs
PC(55lbs) - 4:38
today
PC(55lbs KB) - 5:07
HM(25lbs KB) - 6:09
Day 237.
MyAgoge WOD "GORGO".
for time:
10 box jumps
50 pushups
20 box jumps
40 pushups
30 box jumps
30 pushups
40 box jumps
20 pushups
50 box jumps
10 pushups
PR:
PC (24") - 13:44
RM(12") - 19:44
for time:
10 box jumps
50 pushups
20 box jumps
40 pushups
30 box jumps
30 pushups
40 box jumps
20 pushups
50 box jumps
10 pushups
PR:
PC (24") - 13:44
RM(12") - 19:44
Day 236.
pullups for minutes.
previous PR:
PC - 13 rounds.
today:
PC - 16 rounds.
RM - 12 rounds (jumping)
previous PR:
PC - 13 rounds.
today:
PC - 16 rounds.
RM - 12 rounds (jumping)
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