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.