Thursday, September 23, 2010

5 rounds (Beast)

7 KB 2pood/1.5 (70lb/53lb)
25 Double-unders (3X singles)
25 Ring dips

20:35

This was a nice end to the week. Not too brutal except the ring dips had to be broken up alot. Should work cause alot of ppl have race for the cure and FGB on Saturday.


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Tuesday, September 21, 2010

Run 1 mile
AMRAP in 10 min of Air squats
Run 1 mile

Time minus squat reps in seconds = score (in time)

26:22 time

324 reps=

20:58





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120 strict pull ups
120 strict dips- rings

29:25

My back popped a good pop. I think the disc is back in place now.


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Monday, September 20, 2010


100 ghd sit ups
100 back ext

Untimed and broken. Sit ups were to parallel and that's it. My back is still not doing well. I need to get back to the doctor.

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Friday, September 17, 2010

100 muscle-ups all kipping

41:13

Back gettin better.


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Thursday, September 16, 2010

This morning: 5 min total L-hold or knee hold. Took 9:30 total cause I would hold for 30 then rest for 30.

I'm really weak in this area so I need to practice it more.

Tonite
50-40-30-20-10

Double-unders
Tire slams with 24lb sledge

13:04

My back is still tweaked but I'm gonna try to work with it tomorrow morning then in the evening do 100 muscle-ups for time.


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Wednesday, September 15, 2010

"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

33:42

P. R.

Back fucked still.


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Tuesday, September 14, 2010

70 body wt bench press @ 185

50 dead hang walking pull-ups. (do a dead hang, hand-walk the bar, do a dead hang, hand-walk the bar, do a dead hang...)
-untimed and broken




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Friday, September 10, 2010

300 squats. Every other minute after the squats, complete 10 pull-ups and 10 push-ups until 300 squats are completed. The order is this:

Minute 1- squats
Minute 2- pull-ups and push-ups
Minute 3- continue squats
Minute 4- pulls and push again
Minute 5- back to squats
Minute 6.....

Continue until 300 are reached.

12:57

Reall brutal. I loved it even though my back is still wrecked.


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Thursday, September 09, 2010

9/9/10
60 dead hang muscle-ups
52:16

Broken times cause I had to teach but this is all I can do at this point. My back is terribly destroyed. Methinks I'm gonna do alot of things that don't involve core movement. I tried to do sit ups and can't. Nor back extensions. It's a bitch.


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Tuesday, September 07, 2010


100 135lb Deadlifts. My back is fucked so it's rehab for a bit. Fuck this shit.

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Location:Southbrook Dr,Evansville,United States

Thursday, September 02, 2010

WOD:
"Helen"
Three rounds for time of:
400m Run
21 KBS (1.5 pood/1 pood)
12 pull ups (chin to bar)

9:58

Not sure what my last time was. I'll check it later.

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100 KTE 8:33 good form on all.

DU practice


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