Fri, 12/21

0800, ISI

metcon
amrap 20
5 ctb pullup
10 wb
15 swing, 70#

9+5

strength
fs
every 30 sec for 2 min, 1x200
rest 1
every 30 sec for 2 min, 1x215
rest 1
every 30 sec for 2 min, 1x230
rest 1

Thur, 12/20

0545, ISI

strength
5x2 snatch from knee:  135-140-145-150-155
5x2 clean from knee, jerk on 2nd clean:  185-195-205-215(1f)-220

5 muscle ups:  2-1-1-1

5x1 deadlift:  330

3x10 bench:  225

Xmas train ride in Alvin w/ Guthries

Wed, 12/19

0600, ISI

metcon
 3 rounds
500m row
20 pullup
3 min rest

1:40-1:45 on all three, pullups no bueno

Tue, 12/18

0550, ISI

strength
snatch:  2x1-145, 2x1-155, 2x1-160, 2x1-170 (f on both), 2x1-160, 4x1-145
c&j:  2x1-180, 2x1-190, 2x1-205, 2x1-215 (f on 1), 2x1-205, 4x1-180

fs
every 45 sec for 3 min 1x230
rest 1
every 45 sec for 3 min 1x245

4x3 3 stop snatch pull - 210
4x3 pp - 190 (2-3-3-2)

xmas party

Sun, 12/16

Rest

Woodville

Mon, 12/17

0715, ISI

1RM fs
270, pr

Sat, 12/15

1600, ISI

skill
17 muscle ups including 4 in a row and 5 in a row

metcon
AMRAP - 8
16 swings
8 ring dips

5 rounds and 10 swings

strength
3x10 L-pullup
3x10 weighted be, 45#
4x3 hc hi pull, 170#

Fri, 12/14

0600, ISI

metcon
team wod
sleds push
overhead carry
box jump
200s

strength
10x1 power snatch:  135-140-145-150-150-145-145-145-150-150
10x1 power clean and pj:  185-190-195-195-195-195-200-200-200-200

Thur, 12/13

0600, ISI

metcon
10 x 115 hang squat snatch
10 wb
25 double under
20 115 step up on 20" box
10 wb
25 double under
30 pullup
10 wb
25 double under
40 burpee
10 wb
25 double under

11:19

strength
7x1 snatch from hip 135-145-150f-150-150-150-155
7x1 clean from hip 185-195-200-205-210f-210-215

2 muscle ups emom for 10

Wed, 12/12

Rest

Tue, 12/11

0545, ISI

strength
snatch:  3x1-145, 1x1-155, 1x1-160, 1x1-170, 3x1-160, 2x1-155 60 sec
c&j:  3x1-180, 1x1-190, 1x1-205, 1x1-215, 3x1-205, 2x1-190 60 sec

1rm fs - fail at 270

bench:  1x8-215, 1x5-245, 1x3-255, 1x2-255, 3x2-270

metcon
w/ AT
4 rounds
90m shuttle
15 ctb pullups
60m shuttle
15 hand release pushups
30m shuttle
rest 1:1

1:37, 2:18x3 only first set of ctb unbroken

Mon, 12/10

0730, ISI

metcon
20 WB
20 situp
20 box jump
20 push up
20 clean 135
20 double under
20 thruster
20 pullups
20 ohs 95
20 kbs 55
20 pp 95
20 burpee
20 bs 135
20 ghd
20 lunge
20 dead 135
20 ttb
20 fs 135

30 minute train wreck, horrible, felt terrible

Sun, 12/9

1300, garage

strength
1rm snatch - failed at 190
1rm c&j - failed at 255

starting outlaw over with 180 and 240

Dead 5x2-325

4x3 3 stop snatch pull - 205
4x3 hc hi pull - 165
4x3 pp - 185

HS walk

Sat, 12/8

Rest

1hour just me and B walking L and throwing football, heaven

Fri, 12/7

0800, ISI

metcon
FGB
350ish

strength
BS
9x1 @ 280# with 30 sec rest
EMOM-4-1x300

FS
5x3 w/ sec pause on first rep @ 215#

Thur, 12/6

0530, ISI

strength
every 45 sec for 4:30 - 10 reps
1 hi hang snatch + 1 snatch balance - 150
rest 2
every 60 sec for 6 - 10 reps
1 hi hang squat clean  + 1 jerk - 195

bench
1x5-235, 1x3-250, 1x3-260, 2x2-270 - 90
5x4 weighted pullup, 55#
5x8 stric ttb

Wed, 12/5

Rest

Tue, 12/4

0530, ISI

strength
c&j 2x2-170, 2x2-195, 3x1-220 (1 fail), 1x1-235 (f on jerk) - 90 sec
4x1-210, 60sec

BS emom - 5 - 2x280

4x3 3 stop snatch pull - 200
4x3 PP - 180

metcon
FS 5-4-3-2-1 @ 205
Pullup 25-20-15-10-5

8 something

Mon, 12/3

0700, ISI

metcon
Diane
8:13, pr

Sun, 12/2

Rest

Sat, 12/1

Slaybell Showdown at CFP

wod #1
15 box jump burpees
run 200
15 box jump burpees
run 200
max rep thrusters, 135#

17 reps, 25/29

wod #2
750m row
30 kbs, 70#
12 ttb
500m row
20 kbs
12 ttb
250m row
10 kbs
12 ttb

12:11, 16/29

wod #3 floater
60m sled push, 90# 30m up and back
20.something

Fri, 11/30

Rest

Thur, 11/29

0600, ISI

strength
5 x 20 sec l-sit hold
5 x 15 weighted back extentsion, 45#
muscle up 2-3-2-2-2
stretched and rolled

metcon
Annie
4:54, PR

Wed, 11/28

Rest

Tue, 11/27

0550, ISI
Strength
snatch:  2x2-135, 2x2-150, 2x1-160, 2x1-175(90)
4x1-160

BS EMOM for 5 - 2x265
FS 5x3 with 5 sec hold at btm of first rep: 195-205-215-225-235

3x5 snatch first pull to knee - 205
3x5 pp 175
3x10 l-pullup

Mon, 11/26

0700, ISI

metcon
50 double unders
then....
5 rounds
10 ctb pullups
15 swing, 70#
run 200
then....
50 double unders

13 something, horrible

Sun, 11/25

1400, garage

strength
every 30 sec for 4:30 1 ps and 1 hss - 125
10 x 1 pc + 1 hsc + 1pj - 190

5x2 fs with 3 sec pause at btm - 190-195-205-215-225

4x5 3 stop snatch pull - 195
bench 1x8-195, 1x5-205, 1x5-220, 1x3-250, 1x3-260, 1x2-275

me and boys put up xmas lights

Sat, 11/24

1030, garage

rolled and stretched

metcon
7 min burpee - 94

sea wolf park with boys then to play on beach at sea wall

Fri, 11/23

1000, garage

strength
10x1 snatch above knee 135-140-145f-145-150f-150-150-155-160-165
10x1 clean above knee 185-195-205-210-215-220f-220-220-225-230

fs 2x5-210, 2x3-225, 2x2-240, 2x1-250 (1f)

3x5 gm 115
3x5 br 190
3x5 seated press 60

Thur, 11/22

Thur, 11/22

0800, garage

metcon
5 RFT
1 prowler push, 100# of weight
7 thruster, 135#
50 double unders

15 something, train wreck

football with boys and fam after TG dinner

Tue, 11/20 - Wed, 11/21

Rest @ GW Lodge

Mon, 11/19

0600, ISI

metcon
Barbara

2:24, 3:17, 3:40, 3:38, 3:36 PR

Sun , 11/18

1000, garage

20 min jog

strength
muscle up practice
7x2 bench
3x5 seated press 55
3x5 curl 45

Sat, 11/17

0900, CFDP

1st place in mens scaled with Andrew Thompson

7 min AMRAP
5 hang clean, 135#
5 box jump overs, 24#
5 pullup

219 reps

9 min AMRAP
15 front squat, 115#
lunge w/ 45# plate overhead
15 bumper burpees
lunge

127 reps

ME bear complex
225#
cleaned 235

Fri, 11/16

Rest

Thur, 11/15

rest

Wed, 11/14

0800, ISI

metcon
30 hspu
50 back extension
30 toes to bar
30 d/l 225
40 DB PP, 35#
50 kbs, 55
20 cal row
30 pullup
30 ring dip

20:38

Tue, 11/13

 0545, ISI

strength
1x8 power snatch - 150
every 30 sec for 7:30
1 power clean and 1 hang squat clean - 195

hbbs:  1x5-265, 2x3-280, 3x1-300, 1x1-315 =>2:00

4x10 strict ttb
4x15 BE w/ 45# plate

Mon, 11/12

0700, ISI

metcon
Cindy
24 rounds, pr

Sun, 11/11

1600, garage

strength
3x8 seated press - 55# dbs
5x3 bench - 245, 255, 265, 270, 275
planks
HS practice

Sat, 11/10

Tx CF Shootout in Spring

max effort jerk - 250
max dead @ 275# in 60s - 20
115# snatch x 33 - 2:45
34 bw (200) squats in 3:30
3 bw hang cleans (200) in 1:30

30/35

Fri, 11/9

Rest

Thur, 11/8

0545, ISI

strength
c&j:  2x2-170, 2x2-195, 2x1-220, 2x1-230 => 90 sec
4x1-195 => 30 sec

FS:  2x5-210, 2x3-225, 2x2-235, 2x1-240

3x7 l-pullups

metcon
21-15-9
pullup
70# KBS
burpee
7:40

Wed, 11/7

Rest

Tue, 11/6

0545, ISI

strength
snatch: 2x2-135, 2x1-150, 2x1-165, 2x1-175 => 90sec
4x1-145 => 30 sec

HBBS:  1x5-265, 2x3-280, 2x2-300, 2x1-315 => 2:00

3x6 L-pullup

metcon
11 min amrap
2 rope climbs, 15'
7 thruster, 135#
15 ghd situp

4 rounds in 11:30

Mon, 11/5

0700, ISI

metcon
filthy 50: 21:20 pr

Sun, 11/4

1500, garage

strength
7x2 snatch from knee:  135-140-145-150-155-160(1/2)-165(1/2)
7x2 clean from knee:  185-195-200-205-210-215-220(1/2)

185# PP 4-3-4
3x5 snatch d/l to knee 205
3x5 bent row 185
3x5 jumping good morning 120

boys had Jamal over to play, Amy crippled by plantar fascitis

Sat, 11/3

1430, garage

strength
d/l 5x3 - 310

metcon
amrap-15
sand bag run
1003 prowler push
5 chest slap pushup
5 pushup
7 rounds

dinner at roadhouse then new i-phones

Fri, 11/2

0630, ISI

metcon
jogged to isi then...
4x500m row with 3-4 min rest
1:31, 1:42, 1:43, 1:45
jogged home

A on second after a 2 run double

Thur, 11/1

Rest

Wed, 10/31

0615, Pasadena

metcon
jogged to Bonnette - 11 or 12 min

8x200 w/ 2 min rest
35-40 sec each

jogged back to mom's

15 minutes in hot tub

Tue, 10/30

0600, garage

metcon
400m walking lunge - 15:15 pr

stretched and rolled out

4x400 w/ 2 min rest
1:40, 1:35, 1:33, 1:28

Mon, 10/29

0700,  ISI

metcon
2 rounds
20 kbs, 55#
25 box jump, 24"
30 goblet squat, 55#

~730

Sun, 10/28

40 min jog

fall festival at Melissa E's church with Amy and boys

Sat, 10/27

Rest

massage at TSM, hot tub at mom's boys loved it

Fri, 10/26

0900, ISI

metcon
partner wod
100 double under
20 jumping squat
40 wall ball
50 box jump
60 kbs, 53#
100 double under
60 swings
50 box jump
40 wall ball
20 jumping squat
100  double under

18:30

strength
clean and jerk  2x2-170, 2x1-185, 2x1-210, 2x1-220

Thur, 10/25

0545, ISI

strength
snatch
2x2-130, 2x1-140, 2x1-160, 2x1-165, 4x1-140

3x5 snatch hi-pull 165
3x5 nonheaving snatch balance 115

fs hell

metcon
15 power snatch 95
row 300
15 power snatch 95
row 300
15 power snatch 95
row 300

6:10

Wed, 10-24

Rest

Tue, 10/23

0600, ISI

metcon
run 1600
rest 3
run 1200
rest 2
run 800
rest 1
run 400

7:12, 5:35, 3:36, 1:34

strength
5 sets
2-3 climbs
5-6 STRICT ring dips
20 second l-sit
stretch

Mon, 10/22

Rest

Sun, 10/21

metcon
nancy
13:41, pr

strength
3x5 pp - 175
3x7 kb windwmill - 50
3x1 d/l - 330

Sat, 10/20

rest, judged at OOIV

Fri, 10/19

0700, ISI

strength
every 30 sec for 4 min
1 power snatch + 1 hang snatch at 115
rest 2
every 45 sec for 6 min
1 power clean + 1 hang clean + 1 pp at 170

3x15 ghd situps
3x12 weighted back extension 45#
3x6 lunge with 55# dbs in front rack

metcon
5 rounds
15 ctb pullups
run 200
20 wb
rest 1:1

21:45

Thur, 10/18

0545, ISI

strength
10x1 snatch from hip
125-135-145-145-150-150f-150-150f-150-150

10x1 clean from hip
185-195-200-205-210-210-215-220f-220-220

metcon
30 t2b
20 kb thruster, 55#
1k row
20 kb thruster, 55#
30 t2b

13:45

total face plant

Wed, 10/17

Rest

Tue, 10/16

0545, ISI

strength
c&j
2x2-160, 2x1-170, 2x1-195, 2x1-210 - 90 sec
4x1 - 170 - 30 sec

hbbs - no reracking of weight
1 - every 30 sec for 2 min 1x230
rest 2
2 - every 45 sec for 2:15 1x250
rest 2
3 - every 60 sec for 2 min 1x265

metcon
3 rounds
row 500
3 x 15' rope climb
rest 1:1

3:00, 3:30, 3:40

Sun, 10/14

1430, garage

strength
snatch 2x2-120, 2x1-130, 2x1-150, 2x1-165, 4x1-130

3x5 snatch hi pull 135-145-155
3x5 non heaving drop snatch 95-95-115

3x5 bent row 175
3x5 jumping gm 95

d/l 5x2 - 320

metcon
pj 135 5-10-15
du 30-60-90
kbs 50# 15-30-45

11:17

Sat, 10/13

Rest

lowes build and grow then rice game then spent night with H&J

Fri, 10/12

0800, ISI

metcon
20 cal row
30 wb
20 TTB
30 BJ, 24"
20 sdhp, 53# kbs
30 burpee
100' ovhd carry w/ 45# plate

9:34

20 min jog home

strength
1rm FS - 265

2 FS every 30 sec for 7min - 200

5 min alternating TGU with 50# DB

Thur, 10/11

Strength
1rm snatch - 185#
1rm c&j - 225 c&j, 245 clean

3x5 sp - 150-145-140
3x10 strict pullup
3x5 step up on 20" box w/ 35# DBs in front rack

1800, ISI

metcon
run 1 mile
40 CTB pullup
20 hspu

11:55

Wed, 10/10

Rest

Tue, 10/9

0545, ISI

strength
1 power snatch + 1 hang squat snatch @ 110# every 30 sec for 4 min
rest 2 min
1 power clean + 1 hang squat clean + 1 push press @ 160# every 45 sec for 6 min

hbbs:  1x5-250, 1x3-265, 1x3-280, 3x1-295 rest 2 min

metcon
1 min ME hspu
1 min ME fs @ 135#
1 min max pullups
rest 1 min
3 rounds

1930 garage

strength
d/l: 5x2-315#

Mon, 10/8

0600, ISI

metcon
100 burpee pullups with class

15:20

strength
10 min HS walk practice

Sun, 10/7

Rest

Sat, 10/6

35 min recovery run

Fri, 10/5

0800, ISI

metcon
3 rounds
10 squat clean, 135#
20 box jump, 24"

7:49

PMI/Shell soccer match

mowed yard

strength
3x10 dbsp - 45#
3x10 strict horizontal row

Thur, 10/4

0600, ISI

strength
5x2 snatch from knee - 60
155 91/2)-155-155-160(1/2)-160(1/2)
5x2 clean from knee
185-195-205-210-215

hbbs - 2:00
1x5-250, 1x3-265, 3x3-280

metcon
4 rounds
7x195# bench
row 500
rest 1:1

2:23, 2:25, 2:20, 2:25

Wed, 10/3

0600, ISI

metcon
FGB
336, PR

Tue, 10/2

0600, ISI

strength
10x1 hi hang clean + 1 push jerk
195-200-205-210-210-210-215f-215f jerk-215-220

1+1/4 front squat
1x5-170, 2x5-180, 1x3-195, 1x3-210

5/5 muscle ups in front yard while tossing football with boys

Mon, 10/1

0700, ISI

Fran
3:24, PR

Sun, 9/31

Rest

played FB 1.5 hours at Pine Hollow w/ boys, also went on bike ride with them and walked Lilly, much cooler, high in low 80s, overcast all day.  Read 4 chapters of Brians Return with boys.

Sat, 9/29

1100, garage

strength
10x1 hi hang snatch
135-140-140-145-150f-150-150-150f-150-155

metcon
50 double under
21 kbs, 50#
12 lateral burpee on 24" box
50 du
15 kbs
9 burpee
50 du
9 kbs
6 burpee

7:53

16 round tabata
50# db bench
abmat situp

took B to get his clubs regripped, he was psyched

Fri, 9/28

1200, garage

Strength
emom - 10
1 power snatch + 3 OHS, 140#

d/l
1x5, 295#
5x3, 305#

3 x ME strict hspu + kipping hspu to fail
3x3 snatch grip btk pp, 135#
3x8 GM, 95#

metcon
4 rft
10 fs, 180 (10,10,9,8)
run 400

rained all day, went to see Clear Springs vs Brook with Amy and boys

Thur, 9/27

0545, ISI

strength
7x1 snatch from knee
145-150f-150-150-155-160-170f-170
7x1 clean from knee
195-205-205-210-215-220-225
muscle up work

metcon
2 min ME rope climb
7 min AMRAP
  -  7 BS @ 225
  -  14 target burpees
2 min ME row for cals

4, 3 rounds, 38 cals

Wed, 9-26

Rest

Tue, 9/25

0545, ISI

strength
7x2 hc + 1pj
185-3x195-3x200

hs practice

metcon
AMRAP-12
start with 100 DUs then
7x275# d/l
25 burpees

3 rounds

Mon, 9/24

0655, ISI

metcon
angie
16:50 - pr

Sun, 9/23

1230, neighborhood

36 minute recovery run (28 cans)
planks
roll

golf with B and BB with Alex (got himself out of a run-down)

Sat, 9/22

0800, ISI

covered open gym

strength
7x2 hang snatch, rest 60s: 115-125-135-135-145(1/2)-145(1/2)
5x3 3-stop snatch pull, rest 60s:  155-175-3x185
5x3 heaving snatch balance:  145-3x155-165

metcon
7 rounds for time
row 20 calories
5 power clean and push jerk - 185
3:13, 2:52, 2:55, 3:02, 3:05, 3:09, 3:18

mowed grass, cleaned pool, fb, basketball, volleyball at CJ's birthday party, boys loved it

Fri, 9/21

strength

1rm snatch - 165
1rm c&J - 215

hbbs
1x8 - 215
1x5 - 230
2x5 - 250
1x3 - 265

3 x me bench - 235, rest 75s
3 x me horizontal row - feet elevated, rest 75s - 8 to 9 per set

Thur, 9/20

Rest, hopefully back at it with a little strength work tomorrow

I have the most beautiful wonderful wife in the world.  Love you babe!!

Wed, 9/19

Rest

Tue, 9/18

Rest

fighting cold

Mon, 9/17

0600,  ISI

metcon
5 rounds
15 alternating lunge with 95#BB in front rack
30 double unders

7:40

strength
6 muscle ups (1,2,2,1)
5x12 weighted back extension with 45# plate
5x6 strict toes to bar
stretch

Sun, 9/16

1230, garage

strength
7x1 power snatch-60s
135-145-150-150-3x155

7x1 power clean and pj-60s
190-200-205-210-215-220-225f

front squat
1 rep every 30 seconds for 7 minutes
220 (85% of 1RM)

metcon
7 PP-165
14 lateral burpee box jump
21 weighted situp, 55#
7 PJ
14 lateral burpee box jump
21 weighted situp, 55#
7 SJ 14 lateral burpee box jump 21 weighted situp, 55#

11:35

Sat, 9/15

Rest

Fri, 9/14

0800, ISI

metcon
5 rounds
3 rope climb
30 pushup
30 ab mat situp

~23, ugly

strength
5x2 hi hang snatch
95-105-115-125-135

5x2 hi hang clean
185-185-195(1/2)-195-205(2/3)

deadlift
5x1
315

Thur, 9-13

0600, ISI

strength
7 x 3 postion clean + 1 jerk
185-195f-195-195-190-190-190

5x3 clean shrug
190-195-200-205-205

hbbs
2x8 225
2x5 230
1x5 250

metcon
row 500
50 wb
row 400
40 wb
row 300
30 wb
row 200
20 wb
row 100
10 wb

17:18

Wed, 9/12

0620, home

35 minute recovery run

Tue, 9-11

0600, ISI

strength
7x1 3 position snatch, 60s rest
115, 2x125, 4x135

5x3 heaving sb, 60s rest
135, 3x145, 155

200m suitcase carry right, 70# kb
200m suticase carry left, 70# kb

metcon
10-9-8-7-6-5-4-3-2-1
ctb pullup
30" box jump
ghd situp

12:35

Mon, 9-10

Rest

Sun, 9/9

1000, garage

strength
squat
5-5-5+
195-225-255 (8)

ovhd squat
5-5-5+
135-160-180 (8)

press
5-5-5+
110-125-145 (5)

10x1 muscle up (9 for 10)
5x20 weighted situp (50#)
4x10 ring dip

Took B to timber creek to hit balls while Amy and A played baseball at home, gorgeous weather

Sat, 9/8

1430, CF Armada

Oly seminar with Natalie Burgener

Metcon
3x800 w/ 3 min rest
2:57, 3:22, 3:14

B sick with ear infection but luckily bounced back quickly.  Lilly stayed by his side as always.

Fri, 9/7

0800, ISI

Metcon
Partner WOD
Max reps in 7 min of 135# shoulder to overhead while partner ran 200
Rest while partner did 20 pushups

Rest 1 minute

Ran 200 then 20 pushups while partner did PP

think I did 52 push jerks and 5 200s

1200, garage

strength
deadlift
5-5-5+
195-225-255 (14)
1x5 - 290
5x2 - 310

Bench
5-5-5+
170-195-220 (10)

Took Amy to Pappasitos for her B-Day then to Fwood vs Dickinson

Thur, 9-6

0600, ISI

metcon
Helen
9:25, 12 sec PR

strength
front squat
5-5-5+
155-180-200 (8)

3 x 20 sec l-sit
3 x 30 sec HS walk

Wed, 9/5

Rest

Tue, 9/4

0600, ISI

metcon
3 rounds
15 ctb pullups
20 burpees
15 sdhp, 95#

8 something, did first set of ctb unbroken then all singles which was not good

strength
1rm back squat
330#

Mon, 9/3

1100, garage

strength
d/l
1x5 - 290
5x3 w/ 60s rest - 300
1x15 - 240

4x6 curl, 45#
4x20 hollow rock
4x8 pistol l/r
4x6 db bent row, 65#

B and L, he held her for quite some time, she was pooped after her walk due to the heat

Sun, 9/2

1115, garage

36 minute jog

1 minute front and side planks, stretched

Sat, 9/1

0900,  ISI

jogged to gym 17 minutes or so

metcon
30 rounds
row 30 sec
rest 30 sec

~5600 meters, not fun for the back, jogged home after

Fri, 8/31

0800, ISI

30 rounds
5 wb
3 hspu
1 power clean (10 @ 225, 20 @ 205)

45 minutes

mowed yard in scorching heat

Thur, 8-30

0600, ISI

metcon
1 round max 70# kbs

10 minutes to complete 100 burpees with 3 ttb at btm of every minute

1 round max 70# kbs

50 KBS
8:55 on burpees

strength
5 sets
5 weighted ring dip, 20#
12 GHD
6 weighted pullup, 30#
farmers walk with 70# kbs

stretched and rolled out

Wed, 8-29

0800, neighborhood

38 minute jog with Amy

Tue, 8-28

1200, garage

strength
clean 1rm - 245#
press 1rm - 185#


metcon
grace

3:50 PR

1900, ISI

metcon
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

20:00, got halfway up rope on last rope climb at 14:30 and grip gave out, took three attempts and five minutes to finish

Mon, 8-27

rest

proud of my handsome boys!!!!

Sun, 8-26

1100, garage

strength
fs 1rm - 260#
3x10 pistols

metcon
15M amrap
25 double unders
10 kbs, 50#
10 box jump, 24"
10 incline pushup

8 rounds

Sat, 8-25

1100, garage

strength
snatch 1rm - 175#
12 muscle ups - 3 singles, 3 doubles, 1 triple
3x6 shrug, 185#
3x8 evil wheel

metcon
5 rounds
5 x 275# d/l
10 burpees

6:30

Fri, 8-24

rest

mowed yard

Thur, 8-23

0600, ISI

metcon
15 thruster, 135#
run 200
20 thruster, 95#
run 400
30 thruster, 65#
run 800

11:34

Wed, 8-22-12

0545, ISI

strength
clean
emotm
210-1-10

3x20
25# weighted back ext
hollow rocks

metcon
12min amrap
1 rope climb
15 hand release pushups

9 or 10 rounds

Tue, 8-21-12

rest

boys at SC Houston w/ Grammy

Mon, 8-20-12

1400, garage

strength
squat
emotm
310-1-10

1700, ISI

metcon
50-35-20
WB
pullup
double under
13:43

3x15 GHD
200M farmers walk with 70# kbs

1930, neighborhodd

metcon
30m run with Amy

wknd

Sat and Sun, 8/18-19

Strength
snatch
emotm
165-1-10

push jerk
5x1 w/ 60-90 rest
215

12 or so muscle ups, only missed a few
4 x 15 L-sits
4x4 Ring flies

Metcon
35 minute jog

3 rounds
10 GTO 95#
200M shuttle run
~7:40

3 rounds
15 x 135# clean
15 burpees
~7 I think

LOVED the pool at the Taylor's swim party

Fri, 8-17-12

0600, ISI

Strength
OHS
10x2 w/ 60 sec rest
185

metcon
3 rounds
10 lateral box jump, 24"
15 hspu
run 200

8:40

first set of hspu unbroken then managed the rest fairly well with kips, still afraid of lateral box jumps

great time at hmns visiting Titanic exhibit and other halls, walked around for three hours, finished the day with swimming and ice cream w/ T

Thur, 8-16-12

active rest

mow grass
ice bath

Wed, 8-15-12

0600, ISI

metcon
3 rounds
row 500
run 400

12:30

strength
clean
emotm
195-2-10

dinner = tacos al carbon from gringos at home alone with amy = bliss

Tue, 8-14-12

0600, ISI

strength
d/l
5x1
315-310-305-305-305

5x12 ghd situps
5x5 ring dip
stretch

metcon
5 rounds
10 TTB
15 back extension
15 meter hs walk
15 box jump

did not time, hs walk ugly

Mon, 8-13-12

0700, ISI

strength
snatch
emotm
150-2-10

legs cooked from squats but got it done

1900, ISI

metcon
4 rounds
run 800
40 pullups
70 pushups

43:17

death march

Sun, 8-12-12

1300, garage

strength
squat
emotm
275-2-10

push jerk
emotm
195-2-10

aux
4x6 curl, 40#
4x5 tgu, 65#
4x6 GM, 105#

1630, pool

metcon
10 rounds
swim 50M
rest 2 min

yuck

took boys to lowes build and grow, fun as always

Sat, 8-11-12

Rest

rowan's run, smashing success, amazing job by amy et al.  Boys were troopers and very helpful all wknd.

Fri, 8-10

0500, ISI

worked out with 0500 class

8M amrap
15 wb
10 pullup

7 rounds

rested 5-6 minutes then....

run 200
21 kbs, 55#
21 burgener burpee
run 200
15 kbs
15 burpee
run 200
15 kbs
15 burpee

~8:30

and lots of farmers walks carrying tables and chairs for fun run

Thur, 8-9-12

1400, garage

Strength
d/l
5x2
305

went to get Dad's truck for fun run, stopped at Academy to score some cleats for fall ball, A was pumped, he picked them out

Wed, 8-8-12

1830, Cosmic

Strength
OHS
3x5

195-205-205

squat clean
emotm
165-3-10

Metcon
4 round partner wod
10 x 115# power snatch
ME 30" box jump until partner completes snatch

~9:20, 50 or so box jumps

Tue, 8-7-12

Rest

Mon, 8-6-12

0600, ISI

Metcon
21-15-9
95# FS
burpee
pullup

don't recall time, btwn 7-8 minutes

Strength
OHS
emotm
150-3-10

squats felt fine, shoulders a little cooked from DT

Assistance
5 x 12 BE with 45# plate
foam roll
muscle up work
300 pushups in office, stretching

hit 5-6 muscle up attempts out of 10 or so, a couple of doubles

Sun, 8-5-12

1100, garage

Metcon
DT
5 rounds
12 x 155# d/l
9 x 155# clean
6 x 155# jerk

13:30, PR by 1:30, done last Aug

Strength
Snatch
10 x 3
130#

was supposed to be emotm but that lasted all of two rounds, switched to resting 60sec btwn rounds

Assistance
weighted situp
2x25
50#

Test

10 sets
10 hspu
20 hollow rock