12/31/12 - "Laredo" HERO WOD

6 Rounds for Time

24 Squats
24 Pushups
24 Lunge Steps
Run 400M

Time 27:58

Very Hard

12/30/12 - Goun Gee Kuen

3 Sets very hard

12/29/12 - Rest Day

12/28/12 - Skiing at Holiday Valley

12/27/12 - Goun Gee Kuen

12/26/12 - Goun Gee Kuen

12/25/12 - Guon Gee Kuen

12/24/12 - Goun Gee Kuen

3 Routines with 1:00 t0 2:00 Minutes rest

12/23/12 - Rest Day

12/22/12 - Goun Gee Kuen

3 Routines with 1:00 to 2:00 Minutes rest betwteen

12/22/12 - Travel to Ohio

12/21/12 - Snake Turns Over

Hard low 20 minutes at Lunch

60-70 Reps

12/20/12 - Rest Day

Met Kurt F for celebratory graduation libation

12/19/12 - All Arounder

30 Minutes AMRAP

5 Pullups
10 Box Squats
5 Pushups
10 Situps

17 Rounds

Took it relatively easy due to shoulder.

Could get 20 when healed up and moving a normal pace

12/18/12 - 5 Animal Strength Set

20 Minutes

Careful with shoulder...felt decent.

12/17/12 - Active Rest

Shoulder jacked up

Low Horse Stance

10 minutes

12/16/12 - Rest Day

12/15/12 - Overhead Squat

Burgener Warmup

2/2/2/2/2

3/3/3/3/3

2 x 45/55/65/75/75
3 x 75/75/75/75/80

New move for me.  Lots of work ahead of me.
Flexibility and coordination.

Master at exposing weaknesses

12/14/12 -Rest Day

12/13/12 - Run - Pushup

Ran 5K

Every 100 steps drop and do 10 pushups

Estimate around 300-340 pushups

No time.

12/12/12 - Stretch Day / Chi Building

12/11/12 Lung Burner 20-20-20

5 Rounds for Time

20 Pullups
20 Kettlebell Snatch (10 a side)
20 Overhead Lunge w/ 15lb Plate

Time 20:33

Good one, tough, hard

Could go sub 20.

12/10/12 - Snake Turns Over

30 Minutes
100 or so

Felt pretty good.

12/09/12 - Rest Day

12/08/12 - Power Cleans

5 x 75/85/95

3 x 105/115/125/135/140/145/150

5 x 135

Good one

12/07/12 - Push-Pull-Dip

20 min AMRAP

3 - Hand stand pushups
5 - Ring dips
7 - pull-ups

19 rounds + 3 HSPU

 

04/08/12 - Push-Dip-Pull

20 min AMRAP

3 - Hand stand pushups
5 - Ring dips
7 - pull-ups

17 rounds

12/06/12 - Rest Day

Alex Returns from College!!

12/05/12 - Run - Pushup

Run, roughly every minute on the minute drop and do pushups

Sequence was

10/11/12/13/14/15/14/13/12/10/11/12/13/14/15/14/13/12/10/11/12/13/14/15

325 Pushups and 2-2.5 Miles
in 35 Minutes

12/04/12 - Snake Turns Over

22 Minutes / 60-70 Reps

12/03/12 -Rest Day

12/02/12 - CF WOD from 12.1.12 Kitchen Sink

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
20 95 pound Clean     
20 Double-unders 60 single-unders
20 Thrusters, 35 pound dumbbells  95 lb Barbell
20 Pull-ups
20 95lb Overhead Squat 45 pound Overhead squat
20 Kettlebell swings, 1.5 poods
20 95 pound Push press
20 Ring Dips
20 95 pound Sumo deadlift high pull,
20 Burpees
20 135lb Back Squat 95 pound Back squat
20 GHD Situps Situps/20 back extensions
20 Walking lunge steps
20 135lb Deadlift 95 pound Deadlift
20 Knees to Elbows  modified Knees to elbows with pullup
20 135lb Front Squat 95 pound Front squat

Time  37:15




Hard as shit!
Tough
 

12/01/12 - Snake Turns Over

20 Minutes STO
60-70 reps

11/30/12 - Run-Swing-Pull-Push-Sit

10 Rounds for Time

1 - 35M Hill Run (Down and Back)
5 - Kettlebell Swings 50lb
7 - Pullups
9 - Pushups
11 - Situps

Time 19:30

Pretty hard, but good

11/29/12 - Snake Turns Over

70 STO
20+ Minutes

11/28/12 - 44!!!!! Rest Day

11/27/12 - Heavy Kettlebell

Descending rounds of
10/9/8/7/6/5/4/3/2/1
with 50# Kettlebell






1:1 Work to Rest

1 Round is:

2 armed swings
Clean Left
Clean Right
Snatch Left
Snatch Right
2 Armed Swings

Hard, tough, challenging

Time = 32:05

11/26/12 -Rest Day

11/25/12 - Pull-Push-Clean

30 Rounds
Every minute on the minute for 30 minutes

3 - Pullups
6 - Pushups
3- Hang Clean @ 100lb  lift from ground

Ecxcellent workout

11/24/12 - Rest Day

11/23/12 - Sprint -Pushup

1/2 mile warmup
10 short steep hill sprints
5 Clapping explosive pushups
1/2 mile warmdown

11/22/12 - Run-Pull-Snatch-Push

8 Rounds for Time

1 30m hill run down and up
5 Strict Pull-ups
10 Kettlebell Snatch w 50# 5 a side
10 Pushups full ROM

Time  18:28

Hard, tough
Not feeling great, sore throat, but went for it.
Dipped into the well a little.

11/21/12 - Rest Day / Snake Easy

11/20/12 - Bear Complex

Bear Complex with Alex

7 Rounds of 5
@ 100 lbs

Any amount of time rest.

Next time, go ascending by 5 pounds a round
95/100/105/110/115/120/125

11/19/12 - Rest Day

11/18/12 - Crossfit WOD "Barbara"

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

as RX'd

24:45

First round was my warm-up

Strong and consistent.  Did not go all out.

Could shave 1-2 minutes with more effort and 3-4 killing myself.

 I'd shoot for ave. 4:20 to 4:30 next time.

So 21:30-22:00

11/17/12 - Run and Pushup

Ivy Glen Park Trail

Run 30 minuntes, on every minute drop and do 10 pushups

average 45 seconds of runnng and 15 seconds pushups and transition

11/1/6/12 - Snake Turns Over

100 Snake Turns Over

Fasters and more rotation

11/15/12 - 5 Animals Exercise

5 Rounds not stop  21 Minutes

10/10/10/10

11/14/12 - Rest Day -Lenoir City

11/13/12 - CF WOD "Modified"

Official

Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball

Modified

Seven rounds for time of:
75 Clean and Jerk 12 reps
9 Pullups
2x 30m Hill run in dark

Time 25:02

11/12/12 - Snake Turns Over and More

Single Breath per Rep Snake Turns Over

Ave 9 per minute for 15 minutes.  About 60-70 Reps. 

Lost ability to contract towards end.

2 minute rest.

Then 10 RFT

10 Pushups
10 Situps

Time 7:49

11/11/12 - Rest Day

11/10/12 - Snake Turns Over

20 Minutes / 60 Reps

11/09/12 - All Arounder Descending Ladder

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

of

Pullups
Pushups
Situps
Squats

21:25


Pretty tough, definitely feeling it today.
Starts out more strength based and turned endurance and cardio

Hard, tough

11/08/12 - Rest Day

11/07/12 - CF WOD "Modified"

CF WOD for 11/07/12

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups


Modified

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
95 pound Deadlift, 30 reps
 1.5 pood kettlebell push press, 30 reps each arm
50 Kettlebell swings, 1.5 pood
2 30M Hill Runs down and back
10 Muscle-ups  "Modified"  start with feet assist

Time 22:01

11/06/12 - Snake Turns Over

20 Minutes / 60 Reps

11/05/12 - Bear Complex

Barbell Bear Complex with 95lbs.

10 Intervals with 1/minute Rest


Time 19:00

11/03-04/12 - Cleveland, Ohio

11/02/12 - Snake Turns Over

60 Reps / 20 Minutes

11/01/12 - All Arounder

8 Rounds for Time

30M Hill Run
5 Strict Pullups
30M Hill Run
5 Decline Pushups
30M Hill Run
5 Kettlebell Swings w/50lb

19:36

10/31/12 - Rest / Halloween

10/30/12 - Modified CF WOD

RX'd 

Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders


Modified

3 RFT

33 Pull-ups
50 Sit-ups
50 Back Squat @ 95lb
150 Single Unders

26:58

Hard, rough, good.

10/29/12 - Snake Turns Over

20 Minutes of Snake Turns Over

3 x Five Animals Excercise

10/28/12 - Yard Work

Lots 'o yard work....

Cutting, burning, dragging, lifting,.....

10/27/12 - The Trifecta

10 RFT

5 - knee to elbow followed strict pullup
5 - snatch 50lb kettlebell per side
10 - chest to ground hand lift pushups

22:28

Pretty hard

10/26/12 - Rest Day

10/25/12 - Snake Turns Over

20 minutes / 60 Reps

1x5 animals excersize

Evansville Hotel

10/24/12 - CNJ and Pushups

7 Rounds for Time

8 Power Hand Clean and Press w/ 95lb
20 Pushups

didnt keep time, but rested just enough to keep power up

10/23/12 - Heavy Kettlebell

6 Intervals with 1 minute rest
50# Kettlebell

Alternate starting arm on CNP and Snatch

5 - 2 armed swings
5 - Clean and Press Left
5 - Clean and Press Right
5 - Snatch Left
5 - Snatch Right
5 - 2 Armed Swings

15:09

1:50
1:40
1:43
1:35
1:38
1:36

Descent workout.  Only 180 KB Moves.  Need to get to the 300 level

Increase interval number to 10, or increase rep count or both/

6 reps * 7 Intervals = 252
7 reps * 7 Intervals = 294

10/22/12 - All Arounder

20 Minute AMRAP

5 - Pullups
5 - Pushups
5 - Sit-ups
5 - Squats

23 Rounds in 19:55

Pretty pedestrian pace until the end.  Could achieve 25-28 with some real effort.

10/20-21/12 - Savage Gulf

Overnighter and a bit-o-hiking in the Savage Gulf with Alex and Rebecca

10/19/12 - Rest Day / Sore

Very sore.  Rest Day

10/18/12 - Rest Day Travel Elizabethtown

10/17/12 - Run - Push - Squat

Alternating
50M run
10 Pushups
50M run
10 Squats

30 Minute Time Limit

2.1 Miles
300 Pushups
240 Squats

Numbers off a little because we did all pushups and no squats for the first 600 M

10/16/12 - Rest Day - Lexington

10/15/12 - Run-KB-Push-Sit

10 Intervals with 1 min rest between rounds

Run 40M Hill Sprint
10 Kettlebell Swings with 50lb
10 Pushups
10 Situps

About 1:23 an interval then 1 minute rest

10/14/15 - Snake Turns Over

20 Minutes of Snake Turns Over /  60 Reps

Pretty good effort, Left shoulder tweaked a bit.

10/13/12 - Bear Complex WOD

Barbell Bear Complex with 95lbs.

Descending reps of 10/9/8/7/6/5/4/3/2/1
with 1:1 work to rest.

10 2:35
9 2:04
8 1:46
7 1:17 (missed a rep pretty sure I only did 6)
6 1:10
5 1:07
4 0:51
3 0:37
2 0:26
1 0:26 (added missed rep from 7)

Total reps 55

Time 24:20

10/12/12 - Rest Day

Company Picnic

10/11/12 - Run-Pull-Run-Push

10 Rounds for time

35m hill down and up
10 pullups
35m hill down and up
10 pushups

PR Time:19:31

10/10/12 - Snake Turns Over

60 Reps of Snake Turns Over

Back on some Chinese Strength Exercises for winter.

10/09/12 - MetCon Day

4x5Burgener Warm-up with 45lb Bar

21-15-9

Hang Power Clean w/ 95lb
Hand Stand Push-ups

Time 6:31

Start adding Planks at end of Workouts

1x 1:00 min

10/08/12 - All-arounder Plus

Rounds for Time 30 Minutes

6 Pullups
6 Kettlebell Swings (1.5 Pd.)
6 Pushups
6 Situps
6 Overhead Squats with Stick

17 rounds in 30m

Descent workout and pace.  Left shoulder a bit tweaked

10/04-07/12 - Tims Ford State Park

Basically, worked on destroying my liver and lungs.

10/03/12 - Can't remember

10/02/12 - Run-Swing-Run-Push

10 Rounds for Time

35m Hill Run (Down and Up)
10 Kettlebell Swings (50 lbs)
35m Hill Run (Down and Up)
10 Pushups

Time  19:50

Was interrupted at 7th round and got a one minute rest, so I probably wouldn't have broken 20 but it was close.  But I started slow and picked up the pace.

Round Times in Seconds

10/01/12 - Rest Day - Airport

09/30/12 - All-around Ladder

10 Rounds for Time

3 - Hand Stand Push-ups
5 - Ring Dips
7 - Pullups
9 - Pushups
11- Sit-ups

18:45

Pretty tough.  Left shoulder tweaked a bit.

09/29/12 - Tour Chattanooga

All day, all night

Chattanooga with Alex, Rebecca, and Mom

09/28/12 - Active Rest

Warmed up and attempted a workout, but right rhomboid was tweaked out. 

Live to fight another day.

09/27/12 - Goun Gee Kuen

4 Times

Rusty, need to dedicate some time

09/26/12 - Snatch-HSPU-Kettlebell

6 Rounds for Time

5 - Hang Power Snatch to Overhead Squat (1 rep) w 45lb bar
5 - Handstand Pushups
5 - Kettlebell Clean and Jerk (50lb KB)

Time 17:20

09/25/12 - Rest Day (sore)

Feeling very sore after first real day back.

09/24/12 - Welcome Back "Pull,Run,Push,Run"

After 3 weeks of Fire pit constructions, back on the WOD Wagon

10 RFT

10 Pullups
30M Hill run (down and back)
10 Pushups
30M Hill run (down and back)

Time  (didnt time, consistent, probably 23-24 minutes)

I didnt kill it, steady

09/23/12 - Rest Day

09/18 - 22/12 - Fire Pit Finished!!!!!!

Fire Pit Finished and passing final inspection

09/17/12 - Pull-Squat-Push-Squat

20 Rounds for Time

5 Pullups
5 Overhead Squats with Stick
5 Decline Pushups with extra depth
5 Squats

Time 24:30

09/16/12 - Fire Pit

09/15/12 - Sky Diving!!

09/13-14/12 - FirePit

09/08 - 09/12 - Fire Pit

Another 20 hours of brutality! For a good cause

09/07/12 - Rest Day

09/06/12 - Hill Run - Pushups

20 Minute AMRAP

Walk down / Run up Hill  30M
15 Pushups  (slight negative dip)

14 Rounds in 19:45

09/05/12 - Muscle-up / Snatch

21-15-9

Muscle-up  (modified from knees)
Kettlebell Snatch 50lb.  (full reps each arm)

Time 17:50

09/04/12 - The Basics

15 Round for Time

7 Pullups
7 Pushups
7 Situps
7 Squats

No time, just kept moving at steady pace

105 reps

09/01-03/12 - FirePit

Brutal-  15-20 hours of cutting, shoveling, hammering, dragging, raking, chopping.

a beautiful thing

08/31/12 - Rest Day

08/30/12 - Hero WOD - "Holleyman"

Modified

5 Thursters w/ 35lb Kettlebell
3 Handstand Pushups (strict)
1 Power Clean w/ 125lb

Time 38:39

Tough

08/29/12 - Chattanooga

08/28/12 - Rest Day

08/27/12 - 3 Minutes of Hell x 3

3 Rounds

w/ 1.5 pood kettlebell

30 seconds one-arm swing left
30 seconds one-arm swing right
30 seconds snatch left
30 seconds snatch right
30 seconds thruster left
30 seconds thruster right

Rest 3:00 minutes between rounds

That sucked!

08/26/12 - All Day Painting for Time

08/25/12 - Basics Again

13 Rounds for Time

8 Pullups
8 Pushups
8 Situps
8 Squats

Time 17:11

08/24/12 - Fantasy Football Draft

08/23/12 - All Arounder

5 Rounds for Time

10 pushups

10 standing back extensions

10 hang clean 75lb

10 squats

10 push press 75lb

10 lunge steps

10 kettlebell swings 50lb

10 sit-ups

10 pullups

30 sec thighs parallel horse stance

Time 27:12

Aerobically building, a real lung burner near the end.

08/22/12 - Rest Day

08/21/12 - Basics

15 Rounds of

7 Pullups
7 Pushups
7 Situps
7 Squats

No time, just kept moving

08/09/12-08/20/12 - Mexico

08/08/12 - Tri-MetCon

21-15-9

50lb Kettlebell (each arm)
75lb Push Press
Pullups

No time.

Fucking lung burner!

08/07/12 - Rest Day

08/06/12 - Rest Day

08/05/12 - Clean and HSPU

5 rounds

30 - Hang power clean @ 75lb
10 - Handstand Pushups on 45lb plates

No timer, some hard work boy

08/4/12 - The Basics

10 Rounds for Time

10 pullups
10 pushups
10 situps
10 squats

Time. 15:48

08/3/12 - Rest Day

08/2/12 - Run Pull Push

10 RFT

30m hill run down and back
10 pullups
10 pushups

Time. 15:28

08/1/12 - Kb and Ring Dips

21/18/15/12/9/6/3

Kettlebell clean and jerk
Ring Dips

Time 14:32

07/31/12 - CNJ-Pullup-Pushup

7 rounds for time

5 - Clean and Jerk @ 95lb
7 - Pullups
10 - Chest to ground handlift pushup

Time 14:42

07/25-30/12 - Travel/Paint Party/Ohio

Travel Kent
Paint
Wedding
Paint
Birthday
Paint
Travel Nashville

07/24/12 - Hell Run

5k run drop every 2 minutes and do 15 pushups

30-40 minutes. Mind numbingly hot. The heat and humidity were a workout by themselves!!!

07/23/12 - Rest Day

07/22/12 - Run - Power - Pull

Hardest workout in a while

10 x 95 front squat
Hill run 30m down/up
10 pull-ups

10 x 95 thruster
Hill run 30m down/up
10 pull-ups

10 x 95 power clean
Hill run 30m down/up
10 x pull-ups

Hill run 30m down/up
95 power clean
10 x pull-up

Hill run 30m down/up
10 x 95 thruster
10 x pull-ups

Hill run 30m down/up
95 front squat
10 x pull-ups

Time 13:06

07/21/12 - Sprint Swing Push

10 rounds

30m hill sprint
10 kettlebell swings
10 pushups

About 1 minute rest on walk back down hill

07/20/12 - Rest Day

07/19/12 - Run - Pushup WOD at Percy Warner

2 Miles with T. Michael  With a one minute timer running continuously.

Run and then on the minute, drop and do 10 pushups, and continue running until the distance is complete.

250 pushups

07/18/12 - Sprint - Snatch

10 rounds

30m hill sprint
10 kettlebell snatch 50lbs

Time 12:32

07/17/12 - pull push lunge dip

8 rounds for time

10 pullups
10 pushups
10 lunge step
10 ring dips

Time 19:35

07/16/12 - Rest Day

07/15/12 - Run / Explosive

10 Rounds for time

30m hill run down and back
5 handstand pushup on 2" plates
5 nipple to bar pullups
5 clapping pushups

Time 18:32

07/14/12 - Snake Turns Over

20 minutes
60 reps

07/13/12 - 4x4x8 Kettlebell

50#  Kettlebell Circuit

8 Rounds for Time with exactly 1:00 rest between rounds

4 - Two Arm Swings
4 - Cleans Left
4 - Snatch Left
4 - Clean and Jerk Left
4 - Clean Right
4 - Snatch Right
4 - Clean and Jerk Right
4 - Two Arm Swings

Alternate Starting arm each round

between 1:30 and 1:40 a round, all unbroken until last two rounds.  Had to set KB down on rounds 7 and 8 for a few seconds

time 20:14

07/12/12 - mini chip AMRAP

20 AMRAP

5 pullups
10 squats
10 pushups
5 hang power snatch75#
10 lunge step

10 rds plus 10 pushup

07/11/12 - Rest Day

07/10/12 Pull Push Snatch Run

30 Minute AMRAP

10 Pullup
30M Hill Run
15 Pushups
30M Hill Run
10 Snatch with 50# Kettlebell
30M Hill Run

8 Rounds in 29 47

07/09/12 - Clean and Press Ladder

From the ground clean and press

3 x
75/85/95/105/115/125/125/125/135/145

07/08/12 - Rest Day

07/07/12 - 3K Run

Work outside for 4 hours in 105 degree heat.

Ran 2 miles mid-day at 100.  Finished it, but hot as hell.

07/06/12 - KB-Dip-Lunge

10 RFT

5/5 CNJ w 50# kettlebell
7 ring dips
9 lunge steps

Time 18:50

07/05/12 - Easy Quad

20 rounds

5 pullups
5 pushups
5 situps
5 squats

Didn't time. Just kept moving at easy pace. Guessing 16-20 minutes

06/27 - 07/04/12 - Appalacian Trail

With David H. and Mark S.

06/26/12 - Mini-chipper

7 rounds for time

5 - strict pullups
7 - squats
9 - situps
11 - lunge step walk
13 - pushups
15 - kettlebell swings 50lb

Time 21:50

06/25/12 - Rest Day

Back to work and mow.

06/24/12 - Rest Day

Gatlinburg, TN

06/23/12 - Long Drive

Duck, NC to Gatlinburg, TN

06/22/12 - SUP and Boogie Board

Duck, NC

06/21/12 - DB Bench Ladder

Progressive Dumbbell Bench Press

5 x  20/25/30/35/40/45/50/55/60/65/70//70/70/

06/20/12 -Rest Day

06/19/12 - Hero WOD "Nick"

The "pack" scaling
7 rounds
30lb dumb bells

Time 13:26


"Nick"
12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

06/18/12 - DL-HC-PP-SQ

DB Complex 5 reps of each move sequentially w/o putting weights down
3:00 minutes rest between rounds

45-50-55-60-65

Deadlift
Hang Clean
Push Press
Squat

06/17/12 - Run-Pull-Push

20 min AMRAP

Run 200m
5 strict pullup
20 pushups

12 rounds

2400m
60 pullups
240 pushups

06/15-16/12 - travel

06/14/12 - Hang Power Clean

6 x 5 x 135

Good

06/13/12 - Crossfit WOD "Cindy"

20 min AMRAP

5 - pullups
10 - pushups
15 - squats

24 rounds. New PR

06/12/13 - 4x4x7 50# kettlebell

7 Rounds with 1 min rest between round

4 Two armed KB Swings
4 Cleans Left then Right
4 Snatch Left then Right
4 Clean and Jerk Left then Right
4 KB Swings

18:05

06/11/12 - Rest Day

06/10/12 - Scott's Gulf

06/09/12 - Scotts Gulf

06/08/12 - Rest Day

06/07/12 - Sit-Push-Squat and Shorts Sprints

10 Rounds of

10 Situps
10 Pushups
10 Squats

Time 10:10

Then 10 x 20m Hill Sprint

All out efforts, on 10% Grade.

06/06/12 - CNP-RD-PU

7 Rounds for Time

5 - Clean and Press (50# kettlebell)
10 - Ring Dips
15 - Pullups

Time 20:00

06/05/12 - Hang Clean - Handstand Pushup

21-15-9

Hang Power Clean
Handstand Pushup

Time 7:39

06/04/12 - Rest Day

06/03/12 - Power Complex

Progressive rounds of 75,85,95,105,115,125,135
2-4 minutes rest between rounds.

1 Rounds is:

5 - Dead lift
5 - Hang Power Clean
5 - Push Press
5 - Squats

Do not put the bar down

06/02/12 - Run-Pull-Run-Push

10 Rounds for time

50m hill down and up
10 pullups
50m hill down and up
10 pushups (chest to ground hand lift)

Time: 24:15

06/01/12 - Rest Day

Celebratory libations with Kurt

05/31/12 - Descending Mix

Rounds of
21,19,17,15,13,11,9,7,5,3,1

KB Swings (50lb)
Situps
Squats
Pushups
1 hill sprint (3 sets of stairs)

At Percy Warner

Time 28:10

05/30/12 - Tough One II

8 rounds for time

4 hand stand push ups
8 pullups
12 kettlebell swings (50lb)
30 sec plank hold

Time 17:40

05/29/12 - Rest Day

05/28/12 - 4 x 800m at Liberty Park

1 - 4:30
2 - 4:17
3 - 3:56
4 - 3:36

At liberty park, cross country loop. Might be 850-900m

2 - 3 minute rest

Hot, hot, hot.

05/27/12 - Run-Snatch-Pushup

Good benchmark WOD

For time:

Run 1200m
100 Kettlebell Snatches 50lb
100 Pushups

16:40

05/26/12 - Crossfit WOD for 5/25

Five rounds for time of:

75 pound Push press, 25 reps
50 Double-unders

Subbed 100 single

Time 11:15

05/25/12 - Rest

05/24/12 - Percy Warner Pain

With Michael and John

25 Minute AMRAP

15 KB Swings (50 lb)

10 Lunge Walk Steps

15 Chest to Ground Hand Lift Pushups

10 Lunge Walk Steps

15 Box Jump 20" inch 

Return to Start

8 Rounds in 26:12 

05/23/12 - Crossfit WOD for 5/23

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
5 Ring dips
15 Squats

19 rounds at the buzzer

05/22/12 "Helen" WOD

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X
12 Pull-ups


Time 10:33

05/21/12 - CNJ - Push - Lunge

10 Rounds for Time

10 -  Kettlebell Clean and Jerk (50 lb) 5 a side
20 - Pushups
10 - lunge steps

Time 21:39

05/18/12 - 05/20/12 - Notre Dame

05/17/12 Hero WOD "Nate"

"Nate" Hero WOD

Subbed 1.5 pd kb for 2 pd

AMRAP 20 min

2 - handstand pushups
4 - ring dips
8 - kettlebell swings

19 rounds in 19:41

05/16/12 - Rest Day

05/15/12 - Hill-Pull-Hill-Hang Clean

7 Rounds For Time

1 - Hill down 30m and up 30m
10- pullups
1 - Hill down 30m and up 30m
10- hang clean 95lb

Time 19:30

05/14/12 - Snatch / Push / Squat

10 Rounds for time

10 - kettlebell snatch 50lb (5/side)
10 - CTG hand lift pushup
10 - squat

Time 18:12

05/13/12 Jag "21"

For time:
Run 600 meters
21 Kettlebell swings, 1.5 pood
21 Strict Pull-ups
21 Kettlebell clean and jerk, 1.5 pood each side
21 Strict Pull-ups
Run 600 meters

17:35

05/12/12 - Rest Day

05/11/12 - Snake Turns Over

20 minutes / 60 reps

05/10/12 - clean-pull-push

5 rounds / 2:00 rest between rds.

1 round is 3x
3 hang clean and press
6 pullups
9 pushups

Rounds between 2:12 and 2:30

05/09/12 - Rest Day

05/08/12 - Progressive Triplet

5 Rounds for Time

10 - kettlebell clean and jerk (50lb)
20 - pullups
30 - pushups

Time:17:30

2:56/3:32/3:46/3:50/3:25

05/07/12 - Rest Day

05/06/12 - Bear Complex Descending Ladder

10 Round Descending Ladder with Descending Rest

Modification, Bear Complex from Hang Clean, no full Dead Lift on each rep

10 Bear / 3:00 rest
9 Bear / 2:40 rest
8 Bear / 2:20 rest
7 Bear / 2:00 rest
6 Bear / 1:40 rest
5 Bear / 1:20 rest
4 Bear / 1:00 rest
3 Bear / 0:40 rest
2 Bear / 0:20 rest
1 Bear

05/05/12 - Cinco de Mayo Rest

05/04/12 - Strength GTG

5 rounds

5 weighted strict pullups 20lb
5 hang clean and press 95lb

2 min rest between rounds

05/03/12 - Run-Push-Run-Swing (w/ Alex)

20 Minutes AMRAP

1 - 40M hill run down and up
10 - Chest to Ground/Hand Lift Pushups
1 - 40M hill run down and up
10 - Kettlebell Swings (50lb)

Finish 9 rounds in 21:12

Hard and hot

05/02/12 - Rest Day

04/30/12 - Snake Turns Over

20 minutes / 60 reps

04/29/12 - Strength Intervals

10 RFT. 1 min rest between rounds

5 - kettlebell snatch per side 50lb
7 - ring dips
9 - pullups
11 - pushups

Time 25:57

04/28/12 - Rest Day

Pick up Alejandro from UTC

04/27/12 - Snake Turns Over

20 min / 60 reps

04/26/12 - Scaled J.J. WOD

For time w 95lb barbell

10 - hand stand pushup
1 - hang clean squat
9 - hand stand pushup
2 - hang clean squat
8 - hand stand pushup
3 - hang clean squat
7 - hand stand pushup
4 - hang clean squat
6 - hand stand pushup
5 - hang clean squat
5 - hand stand pushup
6 - hang clean squat
4 - hand stand pushup
7 - hang clean squat
3 - hand stand pushup
8 - hang clean squat
2 - hand stand pushup
9 - hang clean squat
1 - hand stand pushup
10- hang clean squat

16:12

04/25/12 - Snake Turns Over

21 minutes / 63 reps

04/24/12 - Run / 3 pull:push:press

8 RFT

30 m hill down and up
8 pullups
30 m hill down and up
8 pushups
30 m hill down and up
8 kb press (4/4). 50lb

20:51

04/23/12 - Rest

04/22/12 - Rest

04/21/12 - Rest

04/20/12 - Snake Turns Over

20 min / 60 reps

04/19/12 - Rest Day

Out with Kurt at Drakes

04/18/12 - 2-4-6-8 ladder

20 min AMRAP

2 - handstand pushup
4 - chest to bar pullup
6 - kettlebell swing 50lb
8 - lunge steps

13 rds. + 4 swings

04/17/12 - Snake Turns Over

20 min / 60 reps

04/16/12 - Rest Day

Working late

04/15/12 - Clean - Pull - Squat

10 RFT

5 - hang clean and press 95lb
7 - chin ups
10-squats

16:35 min

04/14/12 - Dale Hollow Camping

04/13/12 - Dale Hollow Camping

04/12/12 - Snake Turns Over

20 minutes / 60 reps

04/11/12 - Pull - Push - Press

7 Rounds paced with 1 minute rest between'

5   - Strict Weighted Pullups 20lbs
10 - Deep decline Ring Pushups
10 - Kettlebell clean and press 50lb (5 a side)


Felt good, but back is irritated.

04/10/12 - Snake Turns Over

20 Minutes / 60 Reps

Outside

04/09/12 - Rest Day

04/08/12 - Push-Dip-Pull

20 min AMRAP

3 - Hand stand pushups
5 - Ring dips
7 - pull-ups

17 rounds

04/07/12 - Rest Day / yard work

Alex home

04/06/12 - Rest Day

04/05/12 - Modified Barbara

10 Rounds for Time

5 - Strict Pullup
10- Situp
15- Pushup
20- Squat

19:40 min

04/04/12 - KB Swing / Pushup

Couplet

21-19-17-15-13-11-9-7-5-3-1

Kettlebell Swing 50lb/ Pushups

12:48

Freaking way harder with the 1.5 pood versus the 1 pood. Way harder, like twice as hard.

04/03/12 - Rest Day at Kimbroughs

04/02/12 - Bar-pull-push

10 RFT

5 - hang clean and jerk 95lb
10 - alt kte to pullup
10 - ctg hand lift pushup

19:13 min

04/01/12 - Snake Turns Over

20 minutes / 60 reps
Circular with shirk

03/31/12 - Rest Day

Worked on front windows
Reunited with Rebecca

03/30/12 - Rest Day

03/29/12 - Weighted Pullups / Bear complex

5 rounds with 2:00 min rest between

5 weighted pullups w 35lbs
7 bear complex w 75lb

03/28/12 - Heavy Bag

10 rounds of 2:00 min
Followed by 1:00 rest (10 squats)

03/27/12 - Pull-Press-Dip-Press

12 rounds for time

3 strict pullups
3 kettlebell clean and press 50lb
3 ring dips
3 kettlebell clean abd press 50lb

Alternate arms on CNP

15:45
15

03/26/12 - Snake Turns Over

20 min / 60 reps

Outside!!

03/25/13 - Rest Day

15th Anniversary

03/24/12 - Big Cindy

20 min AMRAP

7 pullups
14 pushups
21 squats

12 rounds + 7 pullups

03/23/12 - Rest Day

03/22/12 - Snake Turns Over

Wide circular

20 min / 60 reps

03/21/12 - Kettlebell 3-4-8

8 Rounds with 1 min rest between rounds

3 KB Swings
3 Cleans Left
3 Snatch Left
3 Press Left
3 KB Swings
3 Cleans Right
3 Snatch Right
3 PressRight

18:30

03/20/12 - Clean and Jerk / Pullups

5 Rounds

10 Hand Clean and Power Jerk (95lb)
10 Pullups

Not really for time, but tried to the the CNJ and the Pullups and then about 1-2 minutes rest

done in under 20 min. 

03/19/12 - 5 Animals and more

1x 5 Animal Form 6min
2 min rest
18 x STO 6 min
 2 min rest
1x 5 Animal Form 6 min

03/18/12 - Rest Day / Chattanooga

Mary and Dave in town for Becky, went to Chattanooga Aquarium and saw Alex

03/17/12 - Rest Day / Yard / House

Mow / Vacuum / Pressure Wash / and more for time

03/16/12 - Snatch-Pullup-Pushup

15 min AMRAP

3 - Snatch a side 50lb kettlebell
6 - Pullups
9 - Pushups

12 + 1 pullup

03/15/12 - Rest Day

03/14/12 - Rest Day

03/13/12 - Pullup-Clean-Lunge

8 Rounds for Time

10 pullups
10 hang power clean 75lb
10 weighted lunge 50lb

23:23

03/12/12 - JT Hero WOD

21-15-9
Handstand pushup
Ring Dips
Pushups

8:05

03/11/12 - Snake Turns Over

20 min / 60 reps

03/10/12 - Rest / yard work

03/09/12 - Snake Turns Over

20 min / 60 reps

03/08/12 - Snake Turns Over

20 Minutes / 60 Reps

03/07/12 - The Trifecta

20 minute AMRAP

5 - knee to elbow followed strict pullup
5 - clean and jerk 50lb kettlebell per side
10 - chest to ground pushup

9 + 10 CNJ

Pretty hard

03/06/12 - Rest Day

Kimbros song writer night
Played 3

03/05/12 - Rest Day

Subbed the Bachelor - ladies tell all

03/04/12 - Run Push Run Pull

50m hill down and up
10 pullups
50m hill down and up
10 ring pushups

26:10

Hard, lost some cardio with the 1 month cold

03/03/12 - Snake Turns Over

20 min / 60 reps

100 pushups, shoulder getting better

Iced back multiple times!!

03/02/12 - Rest Day

Back very irritated

03/01/12 - Snake Turns Over

21 Minutes / 63 Reps

02/29/12 - Snake Turns Over

21 Minutes / 63 Reps

Shoulder getting a little better

02/28/12 - Snake Turns Over

21 Minutes / 63 Reps

02/27/12 - Snake Turns Over

Very good effort

20 Minutes / 60 Reps

02/26/12 - Run / Pushups

Run 2 Miles

Every 100M, drop and do 10 Pushups (320 Pushups total)

29:30

Pretty decent effort, beautiful day
Pecs were toast from day before so I should be feeling it tomorrow.

02/25/12 - Heavy Bag/pushup/squat

10 Rounds
2:00 minute heavy bag
1:00 minute(rest) 15 pushup/10 box squat

Tiring

02/24/12 - Rest Day

Bonefish with Rebecca

02/23/12 - 20 minutes all around

20 minute AMRAP

5-hand stand pushup
5-pullups
5-dips
10-kettlebell swings 50#
10-lunge steps with 35#

8 rounds

02/22/12 - Rest Day

Survivor

02/21/12 - Goun Gee Kuen

3 sets ave. time 5:00min

About 5:00min rest between

Knee to ground for kicking sequence

02/20/12 - Snake Turns Over

20 minutes / 60 reps

Wrists pretty tricked out after db workout yesterday

02/19/12 - Dumbbell Complex and Bench

Broke down and went gym today for some iron work

Dumbbell Complex and Bench

Deadlift/Clean/Push Press/Squat

4 rounds 3 min rest

45-50-55-55

Bench
135 x10
155x2
165x2
175x2
185x2
195x2
205x2

02/18/12 - Snake Turns Over

20 minutes / 60 reps

Alex headed back home

02/17/12 - Rest Day

90 min massage from Katrina

Dinner with Alex

02/16/12 - Snake Turns Over

20 minutes / 60 reps

Drakes w Kurt F

02/15/12 - Kettlebell 50# 3x4x8

8 Rounds for Time

3 Two Handed Swings
3 Cleans Right
3 Snatches Right
3 Clean and Jerk Right
3 Two Handed Swings
3 Cleans Left
3 Snatches Left
3 Clean and Jerk

About 18 minutes

02/14/12 - 5 Animals and Pushups

2 sets of 5 Animals strength set altered with 50 Pushups

02/13/12 - Snake Turns Over

20 min at 60 reps

02/12/12 - Paint and Recovery

Late, late, late night.

Cat dragged me in around 5:00, up at 11:00 painting til 8:00 PM.

Hell ya!

02/11/12 - Rest Day and Painting

Good times

02/10/12 - Snake Turns Over

20 min @ 60 reps

02/09/12 - Goun Gee Kuen

X3 ave 5:20 a set

02//08/12 - Rest Day

02/07/12 - Rest Day

02/06/12 - Heavy Bag / Pushup Combo

10 rounds
1:30 heavy bag
0:40 rest (15 pushups)

Hyper extended right elbow, tomorrow will tell

02/04/12 - Snake Turns Over

20 minutes / 60 reps

Hard and low

02/04/12 - ring lunge pullup situp

20 min AMRAP

10 ring dips
10 lunge w/ 50# kettlebell
10 pullups
10 situps

6 rounds + 10 lunge

GGK warmup

Still feeling shitty

02/03/12 - Rest Day

Still fighting lingering cold

02/02/12 - Snake Turns Over

20 minutes / 60 reps

02/01/12 - Rest Day

01/31/12 - Rest Day

01/30/12 - Rest Day

01/29/12 - Modified Foursome

5 Rounds for Time

6 50lb Kettlebell Box Front Squat
6 Strict Pullups
12 50lb Kettkebell Clean and Press (6 a side)
12 KTE  (not full lift)

about 16 minutes.  totally sucked, gassing, being sick has sucked the life out of me....

long road back,,

01/28/12 - Snake Turns Over

20 minutes / 60 reps

01/27/12 - Snake Turns Over

20 minutes / 60 reps

01/26/12 - 300 Pushups

Had to do something....  Still feeling like crap

300 Pushups

10 and then 30 seconds rest.

took about 22-23 minutes

01/25/12 - Rest Day

More rest and sickness.  Carpet shopping, oh ya,   maybe we will go to Bed Bath and Beyond.... if we have time

01/24/12 - Snake Turns Over

20 minutes / 60 reps

01/23/12 - Rest Day

Still struggling with the cold.
Tried a little STO but not feeling it and right shoulder a little tweaked

01/22/12 - 5 animals in/ex qigong

Did 3 rounds over 2 hours

Ave 6:00 a round

Still feel like shit

01/21/12 - Rest Day

Due to illness thought I'd take it easy

01/20/12 - Snake Turns Over

20 minutes / 60 reps

Lost good tension about 50 reps in

Still sick

01/19/12 - Power / Strength

4 Rounds

10 - 50# overhead lunges (alt arms each set)
5 - 40# weighted pullups
10 - 75# hang clean and press
20 - chest to ground lift hands pushups

Ave 4:00 minutes round 2:00 min rest

01/18/12 Rest Day

Under the weather. In definite need of rest day. Ready for some NyQuil. If head is clear tomorrow... Bear complex and sprints.

01/17/12 Snake Turns Over

60 Reps

20 minutes.

Not feeling well, sore throat and sinuses!!

01/16/12 5 animals dynamic qigong

3 sets

About 5:00 to 5:20 each

01/15/12 - Heavy bag and pushups

10 x 2:30 min rounds heavy bag
1:00 min rest w/ 10 pushups

6 exercise 10x6

1/1412

6 RFT

10 Pullups
10 Lunge 50# kb
10 Pushups
10 Snatch 50# kb
10 Ring Dips
10 Squats

20:35

Rest day

1/13/12

Friday. Drink some beers. Hard workouts sat and sun

Goun Gee Kuen

1/12/12

3 Completions of GGK

Average about 5:00 minutes each.

Very good

Snake Turns Over (20 Minutes)

1/11/12

About 60 Reps of STO or 20 minutes.

Good workout

NATE - HERO WOD

20 min AMRAP

Mod on muscle up

4 ring dips
4 pullups
4 handstand pushup
8 KB swings 50#

13 + 4 dip + 4 pulls

50 Snake Turns Over

50 tough ones

Heavy bag

10 rounds of 2:30 min

1:00 min rest (10 pushups)

Finished with 30 pushups

Fri Sat. Rest and drinking

R Johnson in town

Triangle of pain

10 RFT

10 squats
10 lunge walk
10 snatch 50# kb
10 lunge walk
10 pushups
10 lunge walk

26:00 ish.

Snake plus pushups

50 snake turns over

1 min rest


100 pushups for time
30-10-8-7-6-........
4:30

Rest day

Effing long day mentally tapped out

50 Snake Turns Over

New maintenance STO will be 50 up from 36. About 15 minutes.

Brew beer rest day

Yesterdays workout kicked my ass

Brews imperial pale ale!!