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