Pull run press run

10 RFT

10 pullups
1 hill run (down and back) 80m
5 50# kb pushpess side
1 hill run (down and back) 80m

22:56

Heavy bag plus

10 rounds

2:00 minute heavy bag
1:15
-15 decline pushup
-10 squat
-30 single unders

32:30

3:00 rest
50 pullups for time
2:37

Snake Turns Over

36 very hard and slow

Travel Columbus Nashville

Rest day travel to Columbus

Post Wehrmann party recovery. Travel to Mary and Dave's

Kettlebell mix tape

8 RFT

1 min shadowboxing
10 50# kb swing
5 lunge steps
5 handstand pushups
5 lunge steps
10 pushups

21:40 min

Xmas kettlebell 50#

5 Rounds

5 clean and jerk per side
5 lunge per side
5 snatch per side
1 min rest

So 50 snatches 50 CNJ 100 lunges


15:39

Snake Turns Over

36 Snake Turns Over

Pushup Squat Situp Shadowbox

7 RFT
30 Pushups
20 Squats
10 Situps
1Minutes Shadow Box

Rest Day - Travel to Ohio

Rest Day, 10 hours in Car!!

Heavy Bag

10 Rounds to 2:00 Minutes
1:00 Rest (consist of 10 15% Decline Pushup and 5 Strict Pullsups)

30 Minutes - Good Workout

5 Exercises 10x6

After long travel break!!!!

6 RFT

10 Pullups
10 75# Front Squat
10 Pushups
10 Snatch
10 Ring Dips

22:42

CNP DIPS and SNATCH

10 Rounds
5 Clean and Press
7 Ring Dips
10 Snatch

no time

Shadow boxing

15 rounds

1:40 sec
0:20 sec rest

30 mins

Pull push lunge

8 RFT

10 pullups
20 pushups
30 lunge steps

20:29

Snake Turns Over - travel back

Low Stance!!

36 STO

Snake Turns Over - Travel in Evansville

42 STO

Rest Day - travel in Lexington

Long ass day

300 pushups - Chattanooga

In hotel in Chattanooga


For time with prescribed rest interval

30 sets of 10 with
20 sec rest

18:30

Snake turns over

36 STO

Good concentration low stance

Killer lunges push snatch

20 min AMRAP

20m lunge walk
20 pushups
20m lunge walk
20 kb snatch

6+ 20+20+20

7 in 21:01

Can barely walk today

Snake turns over

36 STO

Unintentional Rest Day

Long Day, running wild, cut Nashville to Franklin circuit.

Routing issues, craziness, opted for working out kinks than workout, went to Bonefish with Becky

4 rounds of pain

4 rounds

1 min shadowbox
1 min jump rope
1 min 20 kb snatch
1 min 20 pullups
1 min 25 pushups

Side stitches!!!!

Travel

Knoxville

Travel

Knoxville

Shadow Box Pull Push

10 Rounds 2:00 min Shadowbox; followed by 1:00 min of
7 Pullups
12 Pushups

Left about :30 seconds on the clock for rest.

Good 30 Minutes

Snake turns over

Little time
Snuck in
36 STO

Hills and Bear Complex

5 Rounds

50 M Steep Hill Spring
7 Bear Complex #75

enough rest to go again.

Planned 7 rounds, but after being sick yesterday 5 wasted me

Thanksgiving - gut issues

Bad day for a gut attack!!

Passed in the evening.

Did 40 Palms

2 metcons

21-17-13-9-5-1
Ring dips
Kb pushpess #35
7:14

21-15-9
Kb snatch #35
Pushup
4:37

Rest day travel

Went to Knoxville
Home late

Pullup Bonanza

7 Rounds for Time

Pullup Ladders
1-2-3-4-5-5-4-3-2-1

r1-3:25
r2-4:03
r3-3:41
r4-2:59
r5-3:28
r6-3:52
r7-2:45

24:17

Not real hard, but not real easy either.  Just a real grind.  210 Pullups
Last 2 rounds were tougher, last round, hands are getting sore.

Snake Turns Over

Had big plans for a different workout, but ran out of time and back was irritated, so opted for some STO.

36 Snake Turns Over,  good tension

Weighted Shadow Box Pullups and Pushups

8 Rounds

1:30 Rounds Shadow box with 5lb dumb bells; followed by
1:00 Minute (5 strict pullups / 10 decline perfect pushups)

Usually on the pullup bar in 5 seconds, done with pushups by :45, leaving 10 sec rest

Good for the shoulders for sure!

Rest day

Dinner with Becky

400 Pushups

40 Sets of 10 Pushups every 40 seconds

Average 8-10 seconds for 10 pushups rounds 1-30 with 30 seconds rest

Rounds 31-40 become more difficult.  12-14 seconds, and rounds 35-40 not able to do pushups unbroken, 8, then 2, 7 then 2, 1  5, then 2, 1, 1, 1

Feeling in chest today.

Boxing and Snake Turns Over

Shadowbox

10 Rounds of 1:30 with 20 seconds rest

2 minute Rest then

36 Snake Turns Over

Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pullups - 10/10/8/8/7/7/8/8  = 66

Pushups - 14/10/10/9/8/7/8/9 = 75

Situps - 10/10/10/10/10/9/10/10 = 79

Squats - 11/12/12/13/13/13/13/14 = 101

Total = 321

good workout, should have had more squats at least one -two reps per round

Unintended Rest Day

Unintended but needed.

Dinner at Bonefish with Rebecca, admiring her beautiful new hair style.

Shadowbox / Pullup / Pushup

10 Rounds

2 Min Shadowbox followed by

1 Min to complete 5 Strict Pullups and 10 Decline (15%) pushups, anytime left in the minute is rest.

I was on the pullup bar usually within 5 seconds of stopping shadow box, and finished pullups and pushups in about 35-40 seconds, leaving about 20 sec rest per round.

Good workout!

Snake Turns Over

Warm up with one easy Goun Gee Kuen


36 Snake Turns Over

Back is tweaked, mind is dark, I detest daylight savings time!

100 Rep Kettlebell Complex

100 Rep KB Complex

10x Single Arm Swing L/R
10x Clean L/R
10x Snatch L/R
10x Front Squat L/R
10x Push Press L/R

Did 3 rounds. with rest 1:2.
Average about 3:52 -4:00 minutes a round with 2:00 rest

Short on time, need to use a 1.5 pood KB or do 4 or 5 rounds

REST DAY

Back from Knoxville late.  

Couch surfing for time.

Crossfit KTown (Knoxville

Hard Ass Power Workout

Olympic Warm-up

60% Max Clean, drop unders 10x2

10 AMRAP

3 Pull-ups
6 Pushups
3 Hang Power Clean 135#

9 Rounds + 6 pushups

Cleans, Ring Dips, Situps

20 Min AMRAP

12 Hang Clean #75

15 Ring Dips

21 Abmat Situps

7 Rounds

Shadow Boxing and Planks

Short on time and just needing a bit of an active rest day:

10 x 2 Minute Rounds of Shadow Boxing
Progressive punch combos each round.  just a foot bounce or two between combos
Round 1, 1 punch (jab)
Round 2, 2 punch (jab, cross)
Round 3, 3 punch (jab, cross, hook)

etc.

30 seconds "rest" between rounds spend in plank position

Killer Hills and Kettlebell Intervals

10 Intervals (at Liberty Park in Franklin, TN)

80M Hill Sprint; followed by 
20 Kettlebell Snatches (10 R/10 L)

as much rest as needed and repeat.

sprint took about 20 seconds
snatches about 50-60 seconds
with walk down hill and rest, average about 2:00 -3:00 minutes

36:33 total workout time.

Great workout, perfect weather.


Also, worked on Firepit for about an hour in the AM.  Picking, Shoveling, and Raking

Fire pit WOD (Active Rest)

Worked on Firepit for an hour


Pick Axe, Rack, and Shovel for Time


Beautiful morning, 60 and sunny.

Cindy (1st in a year)

AMRAP 20M

5 pullups
10 pushups
15 air squats

18 + 4 squats

Finished 20 in 20:39

PR = 23

Kettlebell Complex A

5 Rounds with rest 1:2

1 round iis pick the KB up and complete all moves on the weak side first, then all moves on strong side, then put the KB down.  Then rest 1/2 the time it took to complete 1 round of the complex

10x Single Arm Swing
10x Snatch
10x Clean and Jerk
5x Front Squat

21:23min

Average about 3 minutes a round with 1:30 of rest. +/- a few seconds

Shadow Box Circuit

2 Rounds

10 Pullup
1 Min Shadowbox
10 Front Squat 75#
1 Min Shadobox
10 Pushup
1 Min Shadowbox
10 KB Snatch 35#
1 Min Shadowbox
10 Handstand Pushup
1 Min Shadowbox
10 Ring Dips
1 Min Shadowbox

Each 1 min of Shadowboxing was a consecutive punch combo followed by 3 bounces

about 20 minutes.

Down and Dirty Snake Turns Over

Dinner and talk with my better half, some couch surfing and lost motivation.

36 Snake Turns Over, 

Pretty hard and sweaty.

REST DAY

Inventory at Hermitage all day.

Glorious day on the yard.  mid 60's and sunny. Any day outside in weather like that even if you are walking all day on rocky, dusty, noisy yard is better than a day in the office.

Sprint Ladder

Ladder Up and Down

5x 10M
5x 20M
5x 30M
5x 20M
5x 10M

All out effort, walk back and about 20-30 seconds rest between each sprint

25:00 Minutes total

Nasty Girl up and down

4 Round for Time


50 Air Squats
7 Muscle-ups (w/ toe assist)
10 Hang Clean and Press (75lb)


15:32


Pretty good workout, need to work on squat speed and real muscle up

KB and Pulls 21-15-9

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood
Right-arm Kettlebell snatch, 1  pood
Pull-ups

Time 5:45

supposed to be 1.5 pood.

Good short metcom

Boxing and STO

10 Rounds of 2:00 shadow box
various combinations.  30s rest

18 Snake Turn Over, 

should have done the 36, but had limited time and had to go.
Also, I only did single breath per arm.

 

REST DAY

Back from Etown.  Travel definitely took its toll.
Survivor South Pacific and a few Sierra Nevada's
 

Rowing and More

7 RFT  ( no watch, but estimate 21 minutes)

2:00 Minute Row
7 35lb DB Push Press
7 Pushup
10 Situps

In Elizabethtown, KY  with Michael.


Good, hard, workout.  Haven't rowed in a while.





 

Kettlebell Variation Rounds

6 Rounds for Time

5 per side
10 SA Swing
10 Clean
10 Snatch
10 Circular Clean
10 Clean and Jerk
20 Situp


20:02

Pull - Push - Knees - Lunge

20 Minute RFT

5 Pullups
10 Pushups
5 Knees to Elbows
10 Lunges with 1 Pood KB


10 Rounds plus 10 push

Car Wash

Washed and detailed the 4runner and the Cayman

Argument w/ R

Drank too much w/ Nick and Karen

Boxing and Planks

10 x 2:00 rounds shadow box, progressive combinations

With 30 second plank between rounds

Good cardio, hit Cool Springs Brewery afterwards with
Beck for some music wings and brew.

Dips and Inverts and Pulls

8 RFT   (more pace than a sprint)

5 Inverted KB Press per side
10 Ring Dips
3 Strict Pullups

14:30

 

REST - TRAVEL TO CULLMAN, AL

Shadow Box and Jump Rope

13 Rounds


1:30 Minutes of Shadow Boxing, then 
within 30 seconds do 30 single unders, if any time left in the 30 seconds, then rest


Total Time 26:00  minutes.

Lung Burner 10-10-10

8 Rounds for Time

10 Pullups
10 Kettlebell Push Press Left
10 Kettlebell Push Press Right
10 Overhead Lunge Walk Steps  w/ 15lb Plate


18:47


Good solid "all-arounder"  Will punish the lungs after a while.  Some side stitches too.  Cardio needs some work. 

Couple days summary

36 Snake Turns Over

Rest Day in Chattanooga to see Alex

300 pushups in ladders
Up then down
1/2/3/4/5 5/4/3/2/1
Under 20 minutes

Turkish Get Ups

8 x 10 TGU's with 1 minute rest  between rounds

Decent workout, been a while since I have done and TGU's and it shows.  Real workout is 100 for time.  

REST DAY - TRAVELLING

In wonderful Evansville, IN for work. 
Gut attack last night, and most of day, recovering.

Need to go liquid for a bit.

Will workout tomorrow.

Shadow Box and STO

10 Rounds Shadow Box
90 Secs on 20Sec JumpRope 30 Single Unders

A little over 18 Minutes

5 minute rest then


36 Snake Turns Over


12 Minutes

Diminishing Ladder of Pain

Rounds of 15/14/13/12/11/10/9/8/7/6/5/4/3/2/1

KB Snatch Left Arm
KB Snatch Right Arm
Pushup
Lunge Walk (x2)


120 snatch left
120 snatch right
120 Pushup
240 Lung Walk


Good work out!


Only did 15-6 due to interruption,  5-1 would have been no problem, but would have added some time for sure.  Maybe another 3-4 minutes


20:44 as completed




 

Unintended Rest Day

 Guests from out of town, 
Should have worked out early, day got away from us
the heavy drinking.

Pull Run Push Run

10 RFT

10 pullups
1 Hill run 80m
10 pushups
1 Hill runs 80m

25:00 Min

Snake Turns Over

36 Snakes Turn Over

Next Day Rest

Quadlet

10 RFT

5 Box Air Squats
7 Pullups
9 Ring Dips
18 Single Unders

Didn't really time it, pretty low intensity for me, left shoulder and right wrist tweaked, so I was deliberate, started get interesting in rounds 8,9,10 
Need More Squats, or add weight, increase number of single-under's or do DU's

Maybe 
5 Holstered KB Squats or Lunge Walk
7 Pullups
9 Ring Dips
11 Double Unders

Next time 

Shadow Box and KB Complex

12 Rounds Shadow Box
1Min x 20s rest

then

KB Complex
1 min of each (30s a side)
Single Arm Swing
Clean
High Pulls
Snatch
Jerk
Single Leg DL
Reverse Lunge
Press
Squat
Two Arm Swing
Circular Swing
Plank

REST DAY

Joints achey, especially right wrist and left knee

Attempt at 800's

As Planned at Liberty Park
1x800M Warmup
4x800M w/ 3:00 Minute Rest
1x800M Warm down


As Completed
1x800M Warmup
2x800M w/ 3:00min rest
 began 3rd 800M and just felt blown up 300M in.  Walked the rest of the way and called it a day.
Just felt like my head was going to pop off and hamstrings weren't firing

Dips and Inverts

10 RFT


10 Rings Dips
10 Inverted KB Presses (5 per side)


15:10


Need to work on left side a bit

Modified Cindy

10 Rounds of 5 Pullups w/ 20 seconds rest.
(varied hand grip)

followed by
10 Rounds of
5 Pullups
10 Chest to Floor and Lift Hand Pushups
10 Box Air Squats
14:43  (not speedy, just deliberate)

Chest to Floor and Lift Hand Pushup totally change the equation, a deeper full range movement, it breaks the rebound effect and gives a better concentric contraction and it requires more core engagement and focus

Box and STO

10 Rounds Shadow Boxing 
1Min/20s

The 36 Snake Turns Over, lots of effort
 

REST DAY

Back got irritated from GGK.  F!

Goun Gee Kuen

Goun Gee Kuen x3  2-3 minutes between set

Pretty demanding, needed to warm up more, first set was not intense enough.  All together feeling it today.

Hill Repeats

Schedule 10x100M hill runs w/ 10 decline pushup at top

Nice steep (15-25 grade) for 80M and 20 Flat at top.

Gassed out on rep 8, so didn't bother doing last two.  Wanted to make sure I kept the pace high and under 30 sec. for the run.

A partner would have helped for this WOD.

Ring Dips

9/24/11  WOD
10 X 1 min shadow box with 20 second rest

5 minute rest, then,

10 Rounds for Time

5 Ring Dips

10 Pushups

50 Single Unders

15:12 

Feel pretty good..  Rested on Friday, and did 36 Snake Turns Over on Sunday

tough one

10 Rounds for Time

4 Hand Stand Pushups

8 Pullups

12 Kettlebell swings (1 pood)

30 second plank

22:55

Felt pretty good, demanding workout.  Could shave a minute off pretty easily with pushing harded.