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