Friday 090807

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

I freakin hate burpees.

26:28

Thursday 090723

1k Row warm up then…

Two for one;

7 Rounds
205# Dead Lift
Run 400m

27:00

Thursday 090716

Testing different methods of rowing after doing a little reading on the subject. It appears that I may have finally found a sport that my body has a natural advantage for.

500m Sprint: 1:40 on 7

Then:

“Nancy“

5 rounds for time of:
400 meter run
Overhead squat, 15 reps (Used PVC Pipe)

18:54

Saturday 081220

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

Completed 3 rounds and another 400m run. I was hoping for a 4 rounds completion. Was so displeased I stayed after and did bench presses and dumbbell curls til total muscle exhaustion. Arnold would be proud…

Friday 081128

Rest Day

An old trucker I used to go to church with would always say, “There’s no rest for the wicked.” It just always struck me as peculiar, and now whenever I see a “Rest Day”, I can’t help but think of that quote and that old trucker, especially when I don’t get the rest day because I’m trying to make up for missed WOD’s.

Today is one of those days. It was a Black Friday, not because of the shopping day, but because this WOD nearly made me black out. The time became inconsequential and for the first time besides injury I was afraid I wouldn’t finish.

I got my first “Sweat Angel” and a pretty cool one if I don’t say so myself. The t-shirt I had on was one of my old USAF squadron shirts with the viper and Air Force wings. Check it out.

Not only was I soaked, but it was about 38° in the garage and the floor was probably much colder. When I laid down, the steam was pouring off my face so thick, I could hardly see the ceiling. Wish I could have got a picture of that.

“Mr. Joshua“

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Sub’d GHD’s with parallel roman chair sit-ups and DL was 205# (my body weight)

36:45

Wednesday 081119

“Nicole“

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Rnd 1) 10
Rnd 2) 10
Rnd 3) 8
Rnd 4) 7
Rnd 5) 5
Rnd 6) 7
Total= 47

First time doing this WOD so nothing to compare it too.

Note: No band assist on pull-ups.

Monday 081117

“Helen“

Three rounds for time:
Run 400 meters
1 1/2 pood Kettle-bell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Had to sub pull-ups with blue band for assistance. Used a 55# dumbbell.

Still a PR…  14:21

Friday 081114

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Sub with 75# HPS’s

Time 25:55

Much harder than I thought.

Friday 081107

Four rounds for time of:
Run 400 meters
50 Squats

As RX’d 19:17

This is a very special WOD for my wife and I as it’s the first one we ever did together a few months ago. We both improved (I can’t seem to find my previous time, but it felt much better than last time), but the real story is my wife who took 10 minutes off of her time! WOOT! WOOT!

Everyone have a great weekend and rest day!

Friday 081024

Four rounds for time:
Run 400 meters
Rest 2 minutes

1) 1:45
2) 1:58
3) 2:20
4) 2:00

Did this on a treadmill and I really got robbed trying to get the thing to come up to speed. Seemed like I was 100m into it before I was at full speed. Eh, It was fun. I always like the running WOD’s. Next time I’m doing this on asphalt.