Friday, August 29, 2008

HSPU,Pullups,KBS,Situps,burpees

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 50# DB
60 Sit-ups (feet flat, no anchor, back down to sitting up)
70 Burpees

27:44

Wednesday, August 27, 2008

First "Murph"

run 1 mile
100 pull-ups (butterfly kipping)did these all together ~ 25,15,10,10,10,10,7,8,5
200 push-ups (split these with squats) 25,15,15,10,10,10,15,10,10,10,10,10,10,5,5,5,5,5,5,5,5
300 squats 25,25,25,25,25,25,20,20,10,20,20,20,10,10,10,10,10,10,10,10,10
run another mile
53:36

What a dope. I should've done this like 20 "Cindy"s. next time.

Tuesday, August 26, 2008

5 sets of 10 Front Squats

CFWU x 3

95, 95, 100, 100, 100

Sunday, August 24, 2008

800 M, shoulder press, push press, push jerk

1 - 5:42 (10, 11)
2 - 5:07 (21)
3 - 6:13 (10,6,5)

17:03

Saturday, August 23, 2008

Angie

100 pullups, 100 push-ups, 100 sit-ups, 100 air-squats without rest

Pullups - 8:36
Push-ups - 7:36
20 full sit ups with feet secured, 80 crunches - 2:56
Squats - 3:15

Friday, August 22, 2008

Helen

3 rounds for time of:
400 M run
21 Kettlebell Swings (45# db)
12 pull-ups

1 - 3:30
2 - 4:34
3 - 5:42
13:47

had to go upstairs for run, then back down for the rest

Wednesday, August 20, 2008

Deadlift 7 sets of 1

D/L 1-1-1-1-1-1-1

135 x 5,5
225 - 1
245 - 1
255 - 1
245 - 1
250 - 1
250 - 1
135 - 12

Sunday, August 17, 2008

Grace lite

30 reps of clean and press

1-10 - 95#
11-30 - 105#

6:35

Saturday, August 16, 2008

Cindy

20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
(Butterfly pull-ups)
18 rounds + 5 pull-ups

Lara - 12 rounds (kipping pull-ups)

Thursday, August 14, 2008

REST DAY

Re-thinking playgrounds


excerpt: Noguchi sought to replace the stock, single-use structures with a customized (and safer) landscape of mounds, craters, steps, slides, and peaks molded from the earth. He refined his ideas over decades, beginning with Play Mountain in 1933—which the artist considered the “progenitor of playgrounds as sculptural landscapes”—and culminating with the Levy Memorial Playground in 1961. Designed over the course of five years with Louis Kahn for an eight-acre site in Manhattan’s Riverside Park, it resembled a kind of Aztec village set atop a lunar landscape. Although Noguchi’s Playscapes was finally built in Atlanta in 1976, it was his earlier concepts that influenced the built designs of Richard Dattner and M. Paul Friedberg—authors, and spiritual leaders of the modernist playground.

Wednesday, August 13, 2008

CFT - first since wrist injury in June

All numbers have gone down since last CFT, but it was about 6 weeks of no load bearing exercise - hopefully tracking it here will help me focus.

Squat 95-5,115-3,135,155,175,185,195
D/L 135-4,155,175,225,245
Press 115 (still having to adjust hand position because of wrist)
555

Lara's first CFT
Squat 95-4,105-4,115-2,135,145
D/L 95-4,115-2,125
Rotator Cuff exercises

Tuesday, August 12, 2008

sit-ups,extensions,thrusters,pull ups

10 GHD sit ups
10 hip/back extensions
20 thrusters with 25# dbs
30 pull ups

20 GHD sit ups
20 hip/back extensions
15 thrusters
20 pull ups

20 GHD sit ups
30 hip/back extensions
10 thrusters
15 pull ups

19:08

Monday, August 11, 2008

Filthy 35

Since having recently returned from a month off due to injury and vacation, I've been scaling a little more than I'd like, but, those are the breaks.

40 box jump
35 Butterfly Pull-ups
35 KBS with 45#
Walking Lunge 35 steps
35 GHD situps
50 Push Press with bar
35 back extensions
35 Thrusters with bar
35 burpees

26:51

Saturday, August 9, 2008

Squats 5 x 5

3 x/ CFWU
I did 135# - haven't squatted in awhile

95# OHS practice after

Friday, August 8, 2008

db snatch/pullups

subbed 35# dumbbell

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

18:13 (Maybe not full squat snatches)

Thursday, August 7, 2008

Row, Thrust, Pull Up

(scaled Thruster to 70#)

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups
(didn't rest between these two)
Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.
Scaled weight to 70#, still had to split the thrusters into two sets,

1st - 8:38
2nd - 7:40
3rd - 5:42

Tuesday, August 5, 2008

Helen

3 rounds
400 - meter run (two time around track at Strom)
21 KBS (50 # db)
12 pull-ups (butterfly)

1 - 3:43
2 - 5:41
3 - 5:56

15:21 total

2nd run was a be-hotch! totally winded I'm surprised at how much my endurance has suffered from this time off. (about 5 weeks for wrist injury and vacation)

Monday, August 4, 2008

1st day back from ~ 5 weeks off

CFWU x 3 - winded
"skills re-aqcuintance day"
press - 115
D/L - 205 x 3,3,3,3
OHS - bar (wrist injury getting better but not enough to weigh it down)

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