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#