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!!