Tue, 11-30-10

0545, Pearland Y

Metcon
run 1600 (7:00 pace)
rest 3 min
run 1200 (6:30 pace)
rest 3 min
run 800 (6:15 pace)
rest 3 min
run 400 (6:00 pace)

brutal, 1600 and 1200 killed me, could have gone faster on the 800 and 400.

Mon, 11-29-10

Rest

Sun, 11-28-10

1100, garage

strength
snatch
5-3-1+
105-120-135 (3)

d/l
5-3-1+
220-250-275 (8)

metcon
tabata pushups (~6)
tabata squats (15)

walked 2-3 miles around neighborhood w/ boys while they road their scooters.

Sat, 11-27-10

1030, garage

5 rounds
run 400
15 x 95# OHS

~16:40.

Took boys to Katy vs NS wtih uncle John, great game, beautiful weather.

Fri, 11-26-10

Strength
bench
3-3-3+
175-200-225(10)

Metcon
Ran to walmart and back, a couple of miles or so, then did 50 burpeees for time when I got back, ~3:00.

Thur, 11-25-10

Ran ~4.5 miles before going to parade. Pigged out at Rileys. Had fun playing football in Dow Park.

Amy and Stacy's baby boy Brody.

Wed, 11-24-10

1300, Frankie Carter

Max rounds in 10 minutes
5 burpee pullups
10 pistols
15 situps

5 rounds and 1 pullup

1500, garage

Strength
snatch
3-3-3+
100-110-125 (5)

d/l
3-3-3+
205-235-265 (10)

1730, BC
tabata row

enjoyed morning with Zuteck boys, Cole played trains for 2 hrs straight. Amy below with Owen. Took boys to Frankie after lunch. Dinner at Gringos with Mom and Dad.

Tue, 11-23-10

0535, Pearland Y

Strength
25 kipping TTB

Bench
5-5-5+
160-185-210(9)

Clean
3-3-3+
135-155-175(5)

seated calf raise
4x8

Got 20 TTB unbroken. Should have done more on last set of cleans but lost grip

Metcon
3 rounds
12 dead hang chinup
12 weighted dip, 25#
75 squats

~16-17 min. First set of chins unbroken, 11 on second set, 2 sets on third. Broke up all the dips. Squats were slow slow slow, not enough recovery time I guess

Finisher
100 double unders

maybe 3 minutes? 40 or so unbroken then arms gave out.

Sat-Mon

Rest

Fighting cold, finally getting over it I think.

Sunday took boys to country side park and put up christmas tree and lights

Fri, 11-19-10

1200, garage

Strength
d/l
5-5-5+
190-225-250 (13)

snatch
5-5-5
95-105-120

mowed back yard

Thur, 11-18-10

0545, Bayou City CrossFit

Strength
power clean
5x1
185-205-205-215-225

chin up
3x6
45#

Metcon
6 rounds
5 x 135# push press
10 TTB

A little over six minutes. Breezed thru presses, only first 3 sets of TTB unbroken, last three were a train wreck, lots of breaks, needs work.

Rolled and hit GHD and abmat to try them out.

Wed, 11-17-10

Rest

Tue, 11-16-10

0515, Pearland Y

Subbed at BC

Metcon
squat
renegade row (25#)
jump rope
push press, (80#)
burpee

did this FGB style.

tabata situps and planks after.

Strength
OHS
3-3-3+
135-145-165 (9)

Press
3-3-3+
60s-65s-145 (5)

Mon, 11-15-10

Rest

Sun, 11-14-10

Rest

Sat, 11-13-10

Jogged 25 minutes

4x20 second l-sit

Blake the architect

Fri, 11-12-10

0530, Atomic CrossFit (Stafford)

Run 400
20 WB
20 burpee
40 KB swing, 1.5 pood

Run 200
30 WB
30 BJ
60 DU

Run 100
40 WB
40 jumping lunge
80 slam ball

23-24 minute beat down of a chipper. Only did first WB and burpee unbroken then had to start chopping up. Only minimal pauses on swings and WBs. Pretty gassed on DUs but using the speed cable really helped. Lunges easier than I thought. The slam balls just ate my lunch. Never done them before. Sucked the life out of me, had to do them in sets of 10.

Did quick strength work after.

Bench
3x5
31x1
205

Weighted chinup
3x5
40# DB

Squat clean
3x5
135-145-155

Wrist felt fine as long as I did most of catch with shoulders. We will so how it goes.

Thur, 11-11-10

Rest

Wed, 11-10-10

0535, Pearland Y

Metcon
3 rounds
21 x 40# DB snatch right
10 l-pullups
21 x 40# DB snatch left
10 strict pullups

16-17 minutes. All snatch unbroken. Pullups a major struggle. Grip killer.

BC in PM

Tabata row
kept it under 1:40 for 500M pace

HS practice
wrist felt ok

Planks

4 rounds
5 x max vertical leap
10 feet elevated games pushups
20 renegade rows, 25# DBs
30 situps
40 squats
**50 double unders after last round

Tue, 11-10-10

0540, Pearland Y

Strength
OHS
5-5-10
135-145-155

Press
5-5-6
55s-60s-140

standing calf raise
3x10

TTB
3x20

1st day doing 5-3-1+. See how it goes.

stretched and rolled

Max double unders in 2 minutes
95 - humble pie, just couldn't turn rope, grip smoked.

Jogged 1 mile.

Mon, 11-8-10

Rest

Sun, 11-7-10

Rest

Spent afternoon at Dewberry farm with Amy and boys, great weather, had lots of fun, boys pooped after.

Sat, 11-6-10

1130, Frankie Carter Park

Metcon
5 rounds
5 pullups
10 pistols, alternating
15 elevated games pushups

4-5 rounds (can't remember)
10 pullups
10 pistols alternating
10 elevated games pushups

~16 minutes. Pushups started to wipe me out so I changed the WOD mid-stream. Intent was to do max rounds in 15 minutes.

Played with boys at Frankie, beautiful. Went to see A&M vs OU at Kyle field with Ed Farrington and his boys, great game and atmosphere.

Fri, 11-5-10

Rest

Stayed home with Blake while Amy subbing. Washed cars, lots of yard work.

Thur, 11-4-10

Rest

Wed, 11-3-10

0540, Pearland Y

Metcon
10 rounds
1 clean and jerk
5 pullups
10 pushups
15 squats

~13:30. Used 165# for C and jerk, all unbroken, cleans so so, jerks fairly easy. Pullups unbroken, first 7 sets dead hang with neutral grip, kipped last three sets. Pushups unbroken. Squats unbroken and fast which made me a little dizzy, had to pause a few seconds before starting next clean.

Stretched, rolled, 18-15-15 toes to bar after.

PM
Planks
tabata row

Tue, 11-2-10

0600, Pearland Y

Metcon
Fran

4:24. Not bad considering we have been up since 0300 with the thunderstorm. Thrusters felt pretty good, all unbroken, only 1 or 2 slight pauses. 21 pullups unbroken, then just could not hold on to bar for some reason, grip smoked. Had to break set of 15 and 9 into sets of 2 and 3 reps.

Finished with l-sits, calf raises to stretch ankle, foam roller, and stretching.

Sun, 10-31-10

1600, garage

Metcon
7 rounds
10 WB
10 horizontal row
5 lateral burpee

9:30. Tough wod but not debillitating. Subbed rows for pullups b/c at home. Did everything unbroken, couple of quick stops for swallow of water.

Played outside a lot with boys. Raked leaves and mowed back yard. Went on pretty long bike / scooter ride.

They looked awesome for Halloween. B a vampire and Al a skeleton. Family and Morton's came over for hot dogs. We scored milk duds and dots which made me happy. Blake was so excited to tell me he had got me some milk duds for me.

Sat, 10-30-10

1100, garage

Metcon
21-15-9
225# deadlift
135# OHS

~11:30. Horrible. The weight was not bad at all. Did set of 21 and 9 on deads unbroken with only one break on 15. and did set of 15 and 9 unbroken on OHS with only one break on 21. But had to slow way down between exercises b/c my lower back was just on fire. Think I can do this in sub 10 which still stinks but definitely possible.

Busy day. Birthday party for Toby Addison, pumpkin patch, boys last game, then halloween party at Provines. Boys had a blast but they were wipped at the end of the day. They were pretty excited about their little trophy. Turned out to be a very fun season.