Monday, January 25, 2010

Three rounds for time of:
50 Double-unders
50 Back extensions

Stretching and squats for a warm-up.

15:49

My doubles got off on a bad start and I may have tweaked my back. I finished the WOD, hoping the back extensions would loosen the tightness. Planned on doing more, but this might put me out a few days or I might recover enough to get on it tomorrow.

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Sunday, January 24, 2010

Took two days off to heal.

CFWU x 2 lite

30 Muscle-ups

30:20

Evidently the rest didn't do me any good. I did have a few beers last night, so that wasn't helpful.

90 Pull-ups
90 Dips

15:34

I broke this up into sets of 5's. During the Muscle-ups, I failed almost as much as I completed, so this sucked. Well, you get what you pay for, and I paid for beer.

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Thursday, January 21, 2010

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

CFWU less sit-ups x 2

15:15

Anchored sit-ups on the floor.

Not as good as last time of 14:02 but I lost the grip on the rope and had to do sit-ups on a very hard plastic. This wasn't good for my tailbone, which is raw, so now I get to smear neosporin in my ass.

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Wednesday, January 20, 2010

Yesterday was a heal day. Today, pain.

CFWU lite x 2

19 Muscle-ups: 14:00

I kept failing, so I switched and finished up with pull-ups and dips

Then:

"Cindy"

AMRAP 20 min

5 Pull-ups
10 Push-ups
15 Squats

14 rounds, 2 pull-ups.

I was drained.

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Monday, January 18, 2010

250 DU's

13:35 Slight improvement.

Deadlift 3-3-3-3-3 reps

135-225-245-285-315

The back snapped and popped on the last few, but I maintained good form.

30 forty lb DB TGU's

11:35 managed to maintain great control even when my forearms tired.

Good WOD.

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Sunday, January 17, 2010

30 MU's for time

about 14:36-forgot my timer.

Then, 90 pull-ups and 90 dips no timer

CFWU lite x 2

10 forty pound TGU's then I lost control and dumped the dumbbell on the ground. I decided to stop there.

Getting over the stomach bug still but I think my gut is starting to absorb proteins. At least I hope. Gonna increase the eating. I want to wake early and workout then do another WOD in the evening. I just have to get the proper rest and discipline to do it.

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Saturday, January 16, 2010

Well it seems I've gotten ahold of a stomach flu. I'll try again tomorrow...

Thursday, January 14, 2010

250 Double-unders:

13:52

I originally planned to do Nancy, but there was no place to sprint, so I subbed 100 single-unders, attempted to keep most of them alternating leg(my calves gave out from so many jumps and I have to go to standards):

OHS 95lbs 15 reps
100 single-unders
OHS 95lbs 15 reps
100 single-unders
OHS 95lbs 15 reps
100 single-unders
OHS 95lbs 15 reps

19:40

Had to quit but I just added something else to my list of things to practice. But I did get some good practice in and really was cranking them out. I did this on a tennis court and got to dodge a few balls too, which delayed my time.

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Wednesday, January 13, 2010

Took yesterday off to heal.

50 Doubles for warm-up

30 Muscle-ups: 12:37

Not as good as last time of: 11:24

I'll take it.

Then:

50-40-30-20-10 reps of:

Walking lunges
10 lb Hammers on a tire.

11:35

Finish:

Thirty 30lb Turkish Get-ups.

Good day at the gym.

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Monday, January 11, 2010

Power clean 1-1-1-1-1-1-1 reps

CFWU x 2

95-135-185-185-205-205-225*-225*

*failed so I did several 135lb power cleans for practice.

Did about 25 double unders and had to stop so I finished with alternating singles.

Did 50 swings of a 10lb sledge on a tire. First time I ever did that. Very bad ass, but I'm worried I fucked my arms up again. Might take it easy tomorrow cause I feel damaged.

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Sunday, January 10, 2010

Three rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

CFWU x 2 lite Subbed 20lb DB thrusters for a wall-ball.

25:36

I had to cut this one down to 3 rounds cause my right calf is acting up. Oh and the rest of my upper body is wrecked. I guess this is the shock of getting back into it after being sick for so long.

I made a poor attempt at muscle-ups of which I only got 4 off. What was I thinking after the DB thrusters? My arms went into failure and still ache. I suppose this is just the process. I guess I should know better. My lungs seems to be holding up. Unlike yesterday when I felt like I was going to vomit.

Tomorrow's another day.

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Saturday, January 09, 2010

Five rounds for time of:
Run 400 meters(ran .3 miles due the treadmill only went up in 10ths of a mile)
25 GHD Sit-ups
25 Hip Extensions

CFWU lite x 2

28:14

I am trying to get over some bronchitis that I picked up, so I haven't been able to throw down that well. I attempted to do some double-unders, but my forearms were not having it. The rings were merely a thought, but this one really taxed my lungs. I suppose these are the things we run into in life. I'll try again tomorrow. The good news is I'm melting the fat off my body. Switching out complex carbs is doing it fast.

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Wednesday, January 06, 2010

Three rounds for time of:
12 Muscle-ups
75 Squats

CFWU lite

32:06

The last round, I had to cut it off at 9 MU's then do the squats, and then finish the MU's. I guess I attracted alot of attention, since two boxers wanted to play on the rings. They did really well though. Better than myself when I was learning to do the MU. I damaged my wrists showing them again and again, so now I have to figure out how to MU with damaged wrists. I intend to train MU's every day to get it down.

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Monday, January 04, 2010

120 pull-ups
120 Dips

CFWU lite x 2

27:28

Better time than last and trained Jamie with the warm-up. She's gettin her squats down.

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Sunday, January 03, 2010

Damn if I need new lungs. What is it with the Holiday season that is full of cheer and lung problems? I made some poor attempt to do 50 Muscle-ups and could only get off 5. Based on the garbage I've put in my body and a lung infection from the "season", I suppose I'll try again tomorrow. Fuckin cough is kickin my ass. Damn this Ohio valley. Oh and it's 1 degree in my garage gym. Normally not an excuse, but doesn't help when you are hacking and coughing. Epic fail today.

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