notes

WOD – Friday, Feb. 3, 2012

michael — Fri, 03 Feb 2012 19:15:38 +0000

“Blake”

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Right off, without even going, I know that I’ll be doing just
handstands today. I am still working on those, so we’ll see how this
goes. Also, today I woke up with a bit of a sore throat, so going is
iffy at all…

27:44 ugh…

WOD – Thursday, Feb. 2, 2012

michael — Thu, 02 Feb 2012 18:46:47 +0000

15-12-9-6-3

Power Cleans 95/65
Pull-ups
Run 400m meters between each round

16:32 95# cleans, 15 pull-ups then to bands for the remaining rounds

WOD – Tuesday, Jan. 31, 2012

michael — Tue, 31 Jan 2012 18:21:57 +0000

Front Squat
1-1-1-1-1-1-1

Core WOD
3 rounds for time:
20 medicine ball butterfly sit-ups (20#)
10 russian twists
10 hollow rocks
10 plank twists

225 / 5:34

WOD – Monday, Jan. 30, 2012

michael — Mon, 30 Jan 2012 20:27:35 +0000

50-35-20

Barbell Lunges 45/15

Box Jumps 24/20

Kettlebell swings 1.5/1pood

21:16 w/ 35# kettlebell

WOD – Wednesday, Jan 25, 2012

michael — Wed, 25 Jan 2012 23:12:08 +0000

4 Rounds for Time:
25 ring push ups,
25 pull-ups,
25 Swings (1.5 pood),
200m run

28:18 scaled

Sweet Pork Chops, meh…

michael — Tue, 24 Jan 2012 23:57:01 +0000

Well, I had my first recipe tonight that just wasn’t good. I tried the Sweet Pork Chops from PaleOMG and they just didn’t do it for me. The chops were good, but the sweet potato/apple/onion/etc mix wasn’t too great. Oh well, they can’t all be good. Thanks PaleOMG for all of the recipes though, I do enjoy trying them

WOD – Tuesday, Jan. 24, 2012

michael — Tue, 24 Jan 2012 18:27:02 +0000

Press: 5-5-5-5-5

Core WOD:
2 rounds for time:
20 sit ups
20 hollow rocks
20 Russian Twists
20 supermans

95# / 5:12

On the presses, I got 4×115 and 3×105 on rounds 4 and 5

WOD – Monday, Jan 23, 2012

michael — Mon, 23 Jan 2012 18:17:44 +0000

21 – 15 – 9
Thrusters @ 95#
Burpees

30 deadlifts @ 225#

18:58 rx

WOD – Thursday, Jan 19, 2012

michael — Thu, 19 Jan 2012 18:03:52 +0000

Deadlift 5×3
345 30lb PR

50 kettlebell swings for time
2:27 rx

WOD – Wednesday, Jan 18, 2012

michael — Wed, 18 Jan 2012 18:29:23 +0000

5 Rounds For Time:

3 Chest to bar pull ups,

10 Power Snatches 65/95lbs,

10 Hand Release Push Ups

12:24 RX