Workout:
5 min AMRAP
25 x Double Unders
10 x 70lbs Kettlebell Swings
Results:
4 rnds + 25DU + 5 KB
Thursday, June 16, 2011
Wednesday, June 15, 2011
Final Countdown: Day 9
Workout:
1. "Fran"
21-15-9
95# Thrusters
Pull Ups
3 hr rest
2. For time:
21 x 225# Deadlift
50 Squats
21 x 135# Push Press
15 x 225# Deadlift
50 Squats
15 x 135# Push Press
9 x 225# Deadlifts
50 Squats
9 x 135# Push Press
Results:
1. 4:33
2: 11:11
Notes:
Fran was about 15 seconds off my PR. As usual the thrusters were unbroken, but the pullups slowed me down. The second WOD was a nice mix between somewhat heavy load and lightweight repetitions. Overall, it's feel pretty good.
Other News:
Becca got her first kipping pullup yesterday! Hooray!
1. "Fran"
21-15-9
95# Thrusters
Pull Ups
3 hr rest
2. For time:
21 x 225# Deadlift
50 Squats
21 x 135# Push Press
15 x 225# Deadlift
50 Squats
15 x 135# Push Press
9 x 225# Deadlifts
50 Squats
9 x 135# Push Press
Results:
1. 4:33
2: 11:11
Notes:
Fran was about 15 seconds off my PR. As usual the thrusters were unbroken, but the pullups slowed me down. The second WOD was a nice mix between somewhat heavy load and lightweight repetitions. Overall, it's feel pretty good.
Other News:
Becca got her first kipping pullup yesterday! Hooray!
Tuesday, June 14, 2011
Final Countdown: Day 10
Workout:
7 rnds for time:
3 x Squat Snatch w/ 135#
4 x Wall Climbs
12 x Burpees
Results:
25:35
7 rnds for time:
3 x Squat Snatch w/ 135#
4 x Wall Climbs
12 x Burpees
Results:
25:35
Monday, June 13, 2011
Final Countdown: Day 11
Workout:
1. "Amanda"
9-7-5
Muscle Ups
135# Squat Snatch
3 hr rest
2. 10 min AMRAP
10 x 135# Squat
12 x Hand Release Push Ups
Results:
1. 16min
2. 8rnds + 9 Squats
Notes:
Muscle ups are still difficult for me, but I can see improvement. I'm starting to link them together, including a turnout at the bottom. The AMRAP went well. I wanted 9 rnds, but the hand release pushups were the limiting factor.
1. "Amanda"
9-7-5
Muscle Ups
135# Squat Snatch
3 hr rest
2. 10 min AMRAP
10 x 135# Squat
12 x Hand Release Push Ups
Results:
1. 16min
2. 8rnds + 9 Squats
Notes:
Muscle ups are still difficult for me, but I can see improvement. I'm starting to link them together, including a turnout at the bottom. The AMRAP went well. I wanted 9 rnds, but the hand release pushups were the limiting factor.
Final Countdown: Day 12
Workout:
1. "Small"
3 rnds for time:
1000m row
50 x Burpees
50 x 24" Box Jump
800m run
3 hr rest
2. Easy 4 mile run w/ rock carry
Results:
1. 50m33s
2. N/A
Notes:
"Small" took forever. Have I previously mentioned that I hate burpees...they take forever. The run was fun. Stopped half way through at the beach to find a big rock and carried it about half a mile.
1. "Small"
3 rnds for time:
1000m row
50 x Burpees
50 x 24" Box Jump
800m run
3 hr rest
2. Easy 4 mile run w/ rock carry
Results:
1. 50m33s
2. N/A
Notes:
"Small" took forever. Have I previously mentioned that I hate burpees...they take forever. The run was fun. Stopped half way through at the beach to find a big rock and carried it about half a mile.
Final Countdown: Day 24-13
Sorry for the absence of postings. I took the USMLE Step 1 exam and then was on "vacation" for a few days. Still managed to get some great workouts in including an all night hike with Joe Decker!
Update Gear List:
1. Goggles
2. Dixon Ticonderoga #2 Pencil
3. Hand Drill w/ 1/2 inch drill bit
4. Hand Saw
5. Tape Measure
6. Axe or Maul
7. 10' section of climbing rope
8. One live fish
Update Gear List:
1. Goggles
2. Dixon Ticonderoga #2 Pencil
3. Hand Drill w/ 1/2 inch drill bit
4. Hand Saw
5. Tape Measure
6. Axe or Maul
7. 10' section of climbing rope
8. One live fish
Subscribe to:
Posts (Atom)