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