I wish I was able to get out and enjoy the sun today.


WOD: "Michael"

Three rounds for time of:
run 800m
50 back extensions
50 sit-ups

So I decided I did not want to go to the gym today, so instead I went for a ride around the island. I always forget how much it sucks to not be able to breathe while riding.

Today is going to be fun!!!

6 days to go!!!

WOD:

For time:

50 box jumps, 24in. box
50 jumping pullups
50 KB swings, 1 pood (36lbs)
Walking lunge, 50 steps
50 knees to elbows
50 push press, 45lbs
50 back extensions
50 wall ball shots, 20lb ball (I subbed 45lb thrusters)
50 burpees
50 double unders

Today will also most likely include a bike ride, and most likely some rockclimbing as well! Got to enjoy the good weather while it's here!

Time to really get back into this. Way too much good food the last few days! Today I will be adding some time on the stairmaster along with the WOD.

WOD:

15 Deadlifts (135#)
15 pushups
10 rounds

I hate being sick!!!

I'm going to try and conserve my energy for my CPAT tomorrow morning so I can actually pass it.

Since I am riding along with the Seattle Fire Dept. today I will most likely not be able to do a WOD. If I do get a chance to workout, it will most likely just be some cardio.

Enjoy the sun, and have a good day!

So on the schedule for today was Back squats at 3x3x3x3x3, however, due to last times mishap, and the fact that I think the lack of sleep is finally catching up to me, things are going to change a bit.

WOD: (that I might do)

Front squat

5x5x5x5x5

If I can't get to this one today, then I will most likely do some interval running. (ie, run 400, rest, run 400, rest, run 400, rest, run 400)

Now it's time to go get some sleep!

WOD: "Angie"

100 pullups
100 pushups
100 situps
100 squats


This is always a fun WOD...

Today's WOD should be entertaining to say the least.

WOD:

For time:
100 inverted burpees

inverted burpee

WOD: "Danny"

As many rounds as possible in 20min of:

24in. box jump, 30 reps
115# push press, 20 reps
30 pullups

I am beyond tired today. I don't know how I'm still moving. If I wake up with enough time left before drill tonight, I will most likely just go for a run. Tomorrow will be a good one though I promise ;)

Since my phone decided to take a dip in a fountain, the WODs might be a little late or not at all. I'll try to get them up every morning, unless time does not cooperate.

WOD: "Helen"

Three rounds for time of:

Run 400m
1 1/2 pood KB swing x21 (55# db)
12 pullups

I'm also going to do some work on HSPU, maybe some intervals on the rower, or the stairmaster.



Yesterday (5.12.09) WOD: "JT"

5 rounds for time of:
155# deadlift, 12 reps
155# hang power cleans, 9 reps
155# push jerk, 6 reps

Sorry for the late post...I was trying to workout at home but for some reason I couldn't get any muscle ups so I headed to the gym.

WOD:

10 pullups
10 ring dips
10 rounds

(With weight vest)

This wod is supposed to just be bar dips but I decided to make it extra painful and subbed ring dips...perhaps not a great idea

Then: HSPU work

WOD:

500 meter row
21 burpees
400 meter run

3 rounds

Then:

Planche + front lever work progression work

Handstand pushup work

tabata hollow rock

So what sounded like a fun idea turned out to be pure hell!

Warmup:

100 sledge hits to tire for time (10# sledge) (Max effort hits, no gravity drops)

(you could do ball slams for this)

WOD:

45# BB overhead walking lunges, 50ft.
21 burpees

5 rounds

(In bunker gear, minus helmet and hood)

WOD: "Jonesworthy"

Squats: 80, 64, 48, 32, 24, 12
KB swings: 40, 32, 24, 16, 12, 6
Pull ups: 20, 16, 12, 8, 6, 3

so first round looks like: 80 squats, 40 KB swings, 20 pullups

KB is 53# KB so, use a 55lb db