12/29/13 - (R) Rest Day

Drive Back from Ohio

12/28/13 - (W) Run in the Park

5K Run on the River Park Trail

12/27/13 - (W) Kung Fu All Arounder

9 Rounds for Time

20 KF Moves
10 Situps
10 Pushups
10 12 Lunge Walks
10 Seconds Hand Stand Hold

No Time

12/26/13 - (R) Rest Day

12/25/13 - (W) Weighted Vest All-Arounder

20 Minute AMRAP

10 Squat
10 Pushup
10 Situps

w/ 20lb Weighted Vest

15 Rounds

12/24/13 - (R) Rest Day

12/23/13 - (W) 4 Mile Run

Cold, Windy, in Kent

12/22/13 - (K) Goun Gee

Slow Goun Gee -

12/21/13 - (R) Rest - Drive to Ohio

12/20/13 - (W) Modified Cindy

20 Min AMRAP

3 x 95lb Clean
6 Pullups
9 Pushups
12 Squats

13 Rounds

12/19/13 - (R) Park Run

Ran 3.5 Miles

Run 2, 2 Minute Rest
Ran 1, Walked 4oo yrd
Ran remaining

12/18/13 - (K) Snake Turns Over

25 - 27 Minutes

80 Reps or so

12/17/13 - (R) Rest Day

12/16/13 - (R) Rest Day

12/15/13 - (W) Trail Run/Hike

Trinity Park and Power Line Trail
4.5  K Run
Hike 1K

Lots of prickers and high grass

12/14/13 - (K) Stone Warrior

35 minutes plus

12/13//13 - (K) Snake Turns Over

Good hard 70 reps

12/12/13 - (K) 5 Animals Tension Set

20-25 Minutes of 5 Animal Tension Set.

Very hard on the exhale, very hard.

12/11/13 - (R) Rest Day

12/10/13 - (W) Squat - Pushup - Clean

3 Rounds of

30 Squat
20 Pushup
30 Squat
20 Pushup
30 Squat
20 Pushup
8 Box Squat Clean with 95lb

19:30

12/10/13 - (K) Stone Warrior

33 minutes of pain!

12/8/13 - (W) Run 5K

No time, guessing 27-30 minutes

12/7/13 - (K) Goun Gee Kuen

3X slower more tension

12/6/13 - (R) Rest Day

12/05/13 - (R) Rest Day

12/4/13 - (K) Snake Turns Over

A good 22-25 minutes,

Grind it out

12/3/13 - (W) KB Complex

Modified KB complex (8×6)
 FROM  http://www.adaptcrossfit.com

 Did descending rounds of 8/7/6/5/4/3/2/1 with 24kg Kettlebell

• Slasher to halo
• Deck squats  (subbed goblet squat)
• Swings
• Snatch (R)
• Snatch (L)
• CNP (R)
• CNP (L)

Ouch!!



Time 21:58

12/2/13 - (R) Rest Day

12/1/13 - (K) Stone Warrior

33 Minutes

11/30/13 - (W) Run Pushup

30 minute run
10 pushups on the minute.

250 pushups

11/29/13 - (R) Rest

11/28/13 - (K) Stone Warrior

34 Mins

11/27/13 - (R) Rest Day

11/26/13 - (K) Stone Warrior

12 Reps

32 mins

Good

11/25/13 - (K) Snake Turns Over

25 Minutes hard and low
75-80 reps

11/24/13 - (R) Rest Day

11/23/13 - (W) Hike Pushups

5 mile hike, drop and do 10 pushups every 3 minutes.

Time:  estimate  1:30 - 2:00 hours

11/22/13 - (R) Rest Day

11/21/13 - (W) Turkish Getups

20 Min AMRAP

Turkish Getups w 16Kg Kettlebell

Count 66

11/20/13 - (R) Rest Day

11/19/13 - (W) KB Complex

KB complex (8×6)
 FROM  http://www.adaptcrossfit.com

 Did 6x6 with 24kg Kettlebell

• Slasher to halo
• Deck squats  (subbed goblet squat)
• Swings
• Snatch (R)
• Snatch (L)
• C&P (R)
• C&P (L)

Ouch!!

3:00
3:32
4:01
4:12
4:19
3:32

Time 22:20

11/18/13 - (K) Stone Warrior

Easy, just going through range of motions and stance

40 minutes

11/17/13 - (K) Goun Gee Kuen

4 times hard and fast, very fast, 3:40 t0 4:30 a round

11/16/13 - (W) Easy Walk with the Dogs

At Radnor Lake

11/15/13 - (R) Rest Day

11/14/13 - (W) "Helen" Benchmark WOD

 3 Rounds of

400m 

21 1.5 Pood KB Swings

12 Pullups

Time 10:40

Goal is sub 10.

30 -40 seconds

Need to finds 5-7 seconds per 400 and

5 seconds per 12 pullups

1-2 per rounds transitions

05/22/12 "Helen" WOD

10:33

11/13/13 - (W) Hike on the Fiery Gizzard

3 Mile Hike of the Climbers Loop

11/12/13 - (K) Snake Turns Over

20 plus min . hard

11/11/13 - (W) - Run-Pushup at Ivy Glen Park

20 Intervals

Sprint 50M Hill
Drop and do 15 Pushups
Take Picture of Sunset

Walk to bottom of hill

about 35 Minutes

 Ivy Glen Park on 11/11/13 by Greg Schidlowski

11/10/13 - (R) Rest Day

11/09/13 - (Y) Chainsaws and Fire

8 hours of cutting and stacking

8 hours of fire

11/08/13 - (K) Goun Gee Kuen

3X

11/07/13 - (W) Weighted All-Arounder

Scotts Gulf - Greg Schidlowski

12 Rounds for Time

5 - Weighted Pullups (20lb)
10 - Pushupps
10 - Situps
5 - Weighted Squats (holding 1 pood KB)

Time  21:20

11/06/13 - (K) Snake Turns Over

20 Minutes STO

11/05/13 - (R) Rest Day

11/4/13 - (W) 5K Run

No Time, just kept moving

11/3/13 - (Y) Fellled the Big Tree

Felled, cut up, hauled away, stacked and cleaned up the 40 footer in the backyard that was threatening the fence.

A hard 7 hours, one 20 min break.

The wood was earned!

11/2/13 - (Y) Yard Work, Raking, Washing, long Day

11/1/13 - (R) Active Rest

Some KB Snatches and Yoga, easy

10/31/13 - (W) All-Arounder Plus

20 Rounds for Time
 of

5 Pullups
5 Pushups
5 Situps
5 Kettlebell Swings @ 50
5 Squats

Time 24:38

10/30/13 - (K) Snake Turns Over

20 solid minutes
1x ggk warmup

10/29/13 - (W) Power Ruck and Pushup

Power ruck with 15lb 4.5 miles Mossy Oak Trail
Drop and do 30 pushups every 5 minutes


102 Minutes
510 Pushups

10/28/13 - (K) Snake Turns Over

1 GGKs
15 Min STO

10/27/13 - (W) Modified Fran

Modified Fran

2X

15-12-and 9 reps, for time of:
95 pound barbell Thrusters
Pull-ups

13:30

10/26/13 - (R) Rest Day

10/25/13 - (W) Hill run - KB CNJ - Pushup

10 RFT

no time

Round
1 Hill Run (40m)
10 Pushup
10 KB Clean and Jerk

10/24/13 - (K) Goun Gee

x3

10/23/13 - (S) Deadlift Pullup Pushup

8 Rounds

1 interval
3x  DL @135
10 Pullups
10 Pushups

rest as needed between intervals

10/22/13 - (W) Snatch-Lunge-Push-Lunge

10 RFT

10 Snatch w 50
10 Lunge Step
10 Pushup
10 Lunge Step

17:30

10/21/13 - (R) Alex Home

10/20/23 - (Y) All Day Yard Work

10/19/13 - Rest Day

Running around with Becky

10/18/10 - (K) Goun Gee

X3

10/17/13 - (R) Rest Day

10/16/13 - (S) Bench and Kettlebell

Bench 2-2-2-2-2-2-2-2-2-2  minute rest between rounds
135/145/155/165/175/185/195/185/185/185

100 45lb KB Snatch (alt 10 per arm) do not put KB down

Time  5:48

10/15/13 - (W) Run - Pushup

Run 4000 m
Rounds of 10 pushups every minute

250 Pushups

10/14/13 - (S) Bear Complex

Bear Complex

125/130/135/125/125

Good, shoulder a little tweaked

10/13/13 - (R) Rest Day

10/12/13 - (W) 5 Hours of yard work

10/11/13 - CD WOD from 8/25/13

Did back on 8/25/13  forgot to record time

Today in 13:35

as I recall it was in the 13:XX lat time

08/25/13 - (W) CF WOD for 8/25/13

10 Rounds for Time and Load

1 - Clean and Split Jerk at 125lb
5 - Pullups
10 - Pushups
15 - Squats


Nice workout, the CNJ totally changes the dynamic

10/10/03 - (W) Rule of Three

10 Rounds for Time

3 - Squat Clean @ 95lb
3 - Hand Stand Pushup
3 - Strict Pullup

Time 11:32

10/9/13 - (K( Goun Gee

3x Slow and hard and deliberate.

7 minutes a round

10/8/03 - (R) Rest Day

Very sore

10/7/13 - (W) CF WOD from Today

RX'd 6 Rounds for Time
Run 400m
25 Pullups


Modified

3 Hill Runs (Prob 250m)
25 Pullusp

Time  23:28

10/6/13 - (R) Rest Day

10/5/13 - (S) "DT" WOD Modified

5 Rounds of

12 Dead Lift
9  Hand Power Clean
6 Push Jerk

RX'd is 155

Did 95lb

Time 11:57

10/4/13 - (W) Kettlebell CNP and Snatch

10 Rounds of KB Clean and Press followed by
10 Rounds KB Snatch

Work to Rest
1:1

Time 26 Minutes

Ave 48 sec round CNP
and 36 sec round Snatch

10/3/13 - (R) Rest Day

Mom in town

10/02/13 - (W) All-Arounder

10 Rounds for Time

3 - HSPU
6 - Pullups
9 - Situps
12 - Pushups
15 - Squats

Time 18:14

Hard but good

10/1/13 - (K) Goun Gee

3x GGK

09/19-30/13 NYC and Ireland

Walked a lot, and by a lot, I mean I pulled my hamstring walking

09/18/13 - (W) Pull-HSPU-Clean

20 Rounds for time

3 - Pullups
2 - Hand Stand Pushups
1 - Hand Power Clean @ 125lb

Time 16:57


Excellent

Next shoot for 25 Rounds and 135lb

09/17/13 - (W) CF Hero WOD "Roney" Modified

Modified "Roney"

RX =


Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps


Modified



Four rounds for time of:
Run 100 meters
95 pound Thruster, 11 reps
Run 100 meters
95pound Push press, 11 reps
Run 100 meters
95 pound Hang Power Clean, 11 reps

20:03

09/16/13 - (K) Goun Gee Kuen and STO

3X GGK
6 Minute STO

09/15/13 - (R) Rest Day

09/14/13 - (C) Camping in Chattanooga

09/13/13 - (K) Five Animals

20 Minutes of  5 Animals

09/12/13 - (R) Rest Day

Crushed from yesterday

09/11/13 - (S) Spring and Power

9 Rounds with 2:30 Rest between rounds

40m Hill Sprint
5 Chest to Bar Pull-ups
5 Kettlebell Thrusters @ 50lb  (alt arm each round)

about 1:00 minute a round

Feeling it

09/10/13 - (K) Goun Gee Kuen

3 x Hard

09/09/13 - (R) Rest Day

09/08/13 - (W) - Snach - Push - Squat

10 Rounds for time

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













Time:  15:26



Previous WOD on 05/14/12 time of 18:12

09/07/13 - (W) Run-Pull-Run-Push

10 Rounds for Time

40m Hill Run
10 Pullups
40m Hill Run
10 Pushups


Time 19:26

09/06/13 - (R) Rest Day

09/05/13 - (S) Squat Cleans

3-3-3-3-3-2-2-2
2:00 Rest between Rounds

125
130
135
140
145
150
155
160


Then

8 x 135  Front Squat
8 x 135  Power Clean

09/04/13 - (K) Goun Gee Kuen

GGK x 3

09/03/13 - (W) Tabata and Intervals

Was going to attempt "Tabata Something Else"

Started, did  20 pullups and realized the clock didnt beep

Rested a bit started again,

Got through 8 rounds, then realized that I had done

4 rounds of pullups and 4 rounds of pushups
Pullups 12/9/9/7
Pushups  16/12/12/11
Abandoned that idea.

Then did 10 rounds each of 10sec WORK / 20sec RESTof
PULLUP 6/7/7/6/6/6/6/6/6/6
PUSHUP 9/10/9/9/9/9/9/8/9/9
SITUP  6/6/6/6/6/6/6/6/6/6
LUNGE WALK 10/10/10/10/10/10/10/10/X/X  (kneecap tweaked so I stopped at 8)

 Totals 
Pullups = 119
Pushups = 141
Situps =  60
Lunge Steps = 80

09/02/13 - (R) Rest Day

09/01/13 - (W) Crossfit Hotshots WOD

Modified-

5 Rounds for Time

30 Squats
19 Hang Power Clean at 95lb
7 Strict Pullups
385M Run

28:43

08/31/13 - (R) Rest Day

08/30/13 - (R) Rest Day

08/29/13 - (W) Run-Push-Swing-Sit

3 Rounds for Time of:

200m run
30 Pushups
200m run
30 KB Swings @ 50lb
200m run
30 situps

Time 23:54

Hot and the KB Swings put me in the red zone

08/28/13 - (S) Weighted Rings Dips and Squat Clean

Weighted Ring Dips followed by Squat Clean

Done in pairs

5/3-5/3-5/3-5/3-5/3

35/125
35/125
35/130
35/135
35/135

08/27/13 - (S) Weighted Pullups and Goun Gee

2 Rounds of Goun Gee

Then Weighted Pullups

5 - 3 - 1 - 3 - 5

35/50/85/50/35

all good, but 85 was inches from the chin over the bar

08/26/13 - (R) Rest Day

08/25/13 - (W) CF WOD for 8/25/13

10 Rounds for Time and Load

1 - Clean and Split Jerk at 125lb
5 - Pullups
10 - Pushups
15 - Squats


Nice workout, the CNJ totally changes the dynamic

08/24/13 - (W) Heat Run

2 Miles run in 100 degree heat, one mile warm down

08/23/13 - (W) Kettlebell Routine

8 Rounds

1:1 Work to Rest

5 - Two handed Swings
3 - Cleans Right
3 - Snatches Right
3 - Clean and Press Right
3 - Cleans Left
3 - Snatches Left
3 - Clean and Press Left
5 - Two handed Swings


Average Work = 1: 36

About 18:00+ minutes of work

Challenging in the last few rounds

Would have gone for 10 but back was feeling tweaked out

08/22/13 - (S) Sprint and Bear Complex

6 Intervals with rest as needed

1 40m backyard hill spint
5 Bear Complex @ 95lbs

was going to do 7 but right knees felt a little tweaked on last round

08/21/13 - (R) Rest Day

well deserved

08/20/13 - (K) Guen Gee Kuen

3 x hard

08/19/13 - (W) The Basics

10 Rounds for Time

10 - Pullups
10 - Pushups
10 - Situps
10 - Squats

Time 14: 37

New PR

Properly warmed up could potentially do  13:30

08/18/13 - (S) HSPU - Squat Clean

Descending Ladder of Hand Stand Pushup with 5 Squat Clean @ 95#

10-5
9-5
8-5
7-5
6-5
5-5
4-5
3-5
2-5
1-5

Time 17:53


Pretty tough

08/17/13 - (R) Rest Day

08/16/13 - (R) Rest Day

08/15/13 - (W) Pull/Sit/Snatch/Lunge

8 RFT

5 Strict Pull-ups
15 Sit-ups
5 LB Snatches as side @ 50lb
10 Lunge Steps

about 20:00 mins

08/14/13 - (W) Run - Pushups

Run 3000M

Each 500M lap

every 125 yards, drop and do

10/10/10/20 pushups

about 30 minutes

at the neighborhood park

08/13/13 - (K) Goun Gee

Easy, light, and yoga

08/12/13 - (S) Weighted Pullups

Wieghted Pullups

3-3-3-3-3-3-3-3-3-3-2-2-2-2

5/10/15/20/25/30/35/40/45/50/55/60/65/65

08/11/13 - (W) Kettlebell Clean and Jerks

20 Rounds

1:1 work:rest

5/5 CNJ alternate starting arm each round

ave 45 seconds work and 45 rest

Time

about 30 minutes

08/10/13 - (R) Move Alex

Long day in Chattanooga

08/09/13 - (R) Rest Day

08/08/13 - (K) Goun Gee Kuen

3 x Goun Gee plus some misc

08/07/13 - (W) Snatch/Squat/Push/Squat

8 RFT

10 - KB Snatch (5 a side at 50lb)
20 - Box Squat
20 - Pushups
20 - Box Squat

Time 24:30

08/02-06/13 - (R) Cape San Blas

All Rest

08/01/13 - (K) Goun Gee Kuen

3 Times Hard

07/31/13 - (S) Sprint-HSPU-CNJ-Pushup

7 Intervals  (Equal or more rest)

90M Shuttle Sprint
5 Hand Stand Pushups
5 Clean and Jerk @ 95lb
15 Pushups

Hard, good, nice!

07/30/13 - (R) Rest Day

07/29/13 - (S) Pullup/KB/Squat

25 Minute AMRAP

Strength WOD

5 Pullups
5 KB Clean and Jerk at 50lb  (alt arms each round)
5 50lb KB Box Squats

Rounds 17 plus 5 pullups

07/28/13 - (K) Five Animals Light

2 circuits, equal tension and rest

07/27/13 - (W) KB Snatch-Run-Pushup-Run

8 Rounds for Time  (un-timed)

10 KB Snatches at 50lb (5 a side)
30M Hill Run
20 Pushups
30M Hill Run

Tough, good, aerobic

No time, estimate 20is minutes

07/26/13 - (R) Rest Day

Rest Day

07/25/13 - (K) Goun Gee

Yoga warmup

3 ggk tense but slow and pretty easy

Hurting from back to back similar wods 

07/24/13 - (W) 4 corners of pain

On a football field

8 Rounds/Laps for time

Run 100m

20 push-ups 

Run 50m

5 burpees

Run 100m

10 Kb Swings @ 50lb

Run 50m

10 sit-ups

Time. 31:45

Hot and hard

07/23/13 - (W) All-arounder Long Ladder

Rounds of
5-6-7-8-9-10-9-8-7-6-5-6-7-8-9-10-9-8-7-6-5

Pull-ups
Push-ups
Sit-ups
Squats

Time 30:30

Total of 155 of each movement

07/22/13 - (R) Rest Day

07/18-21/13 - Backpacking 2013

4 days 3 nights in the Big South Fork and Scotts Gulf

07/17/13 - (R) Rest Day

07/16/13 - (AR) Yoga

20 Minutes of Yoga

07/15/13 - (K)Goun Gee Kuen

3x Fairly hard.  Better than yesterday

Just not feeling 100% yet

07/14/13 - (K) Goun Gee Kuen

3 x easy

07/13/13 - (W) Deck Staining, Long, Slow and Tortuous

Beat my body up

07/12/13 - (R) Rest Day

07/11/13 - (W) Run-Push-Run-Sit

30 minute AMRAP

Run 100m

20 push-ups

Run 50m

10 Sit-ups

16 rounds in 30:47

07/10/13 - (W) Kb-Sq-Sit

15 minute AMRAP

10 - Kettlebell Snatch 50# (5 a side)

10 - Squat

10 - Sit-up

11 rounds in 15:27

Prob 11 + 10 sq in 15

07/09/13 - (W) Run-Pull-Run-Push

10 RFT

1   x  40m hill run down and back
10 x  Pullups
1   x  40m hill run down and back
1   x  Pushup (Chest to ground w/ hand lift)


Time   21:42

92 F  with hell like humidity

Last 3 rounds were suffer fest, felt pretty solid

07/08/13 - (K) Goun Gee Kuen

3x

1 slow and very tense

2 very hard

Spent

07/07/13 - (AR) Active Rest

Leveled Deck Stair

Picking/Shoveling/Leveling/Moving Rock

90 and humid

4 hours labor

07/06/13 - (W) dip-pull-push-sit

10 RFT 

5   Ring dips

9   Pull-ups

13 push-ups

17 sit-ups 

20:55

07/05/13 - (S) Bear Ladder

Yoga Warmup

Progressive Ladder

Bear Complex

3-3-3-3-3-3-3-3-3 

120-125-130-135-140-145-150-155

Clean

1-1-1

160-165-170

07/04/13 - (R) Rest Day

4th of July 

Step Building

07/03/13 - (S) Push-up Sprint

8 RFT

20 Push-ups

80m hill run

3 min rest 

07/02/13 - (K) Goun Gee Kuen

3x hard

07/01/13 - (R) Rest Day

Wrist issue

06/30/13 - (R) Rest Day

Jacked up my wrist

06/28/13 - (K) Goun Gee Kuen

3x Very Hard

06/29/13 - (W) Run/Swing/Pull/Push/Sit

8 Rounds for Time

35m Hill run down and back

10 KB Swing

10 Pull-ups

10 Push-ups

10 Sit-ups

Time: 21:30

06/27/13 - (S) Bear Complex 115

Good progressive warm-up

Bear Complex @ 115 lb

5 rounds

1 rounds is:
5 x
dead lift to
hang clean to
push press to
back squat to

Push press to

Rack to

Ground

Don't not stop or let go of bar

06/26/13 - (R) Rest Day

Well deserved

06/25/13 - (K) Goun Gee Kuen

3 times hard

Very sore from yesterday

06/24/13 - (W) Run -Pushup

Run 2 Miles
Every 200m drop and do 20 Pushups

320 Pushups total

No time.

Course:  Garage to house on the hill driveway top (200m) and back

Humid!!

06/23/13 - (S) Sprints and Cleans

Hill Sprints

5 x 15m

5 x 30m

5 x 40m

Then after a little rest 

Squat Clean ladder on the minute

Perform 1 rep sqcl every minute on the minute adding 5 lbs per minute till failure

95-100-105-110-115-120-125-130-

135-140-145-150-155-160

Did not attempt 165

06/22/13 - (R) Rest Day 12 Hour Drive back home

06/21/12 - (K) Goun Gee Kuen

3 varying

06/20/13 - (W) Run-Pull-Sit-Squat-Push

30 AMRAP 

Round:

Run 1 min at 8:00 mile pace (200m)

5 chin-ups

10 Swiss ball sit-ups

15 squats

20 push-ups

8 rounds

29:30

06/19/13 - (R) Rest Day

06/18/13 - (S) DB Bear

5-5-5-5-5-3-3

40/45/50/55/60/65/70

DB Bear complex 

DL to CL to PP to SQ

06/17/13 - (K) - Goun Gee Kuen

3 x times hard

with equal rest

06/16/13 - (W) Run-Pullup-HSPU-Squat

10 RFT

Run 1:00 Min at 8:00 mile pace
5 Strict Pullups
3 Negative HSPU using 20lb DB
10 20lb DB's Squats

27ish

Hard  good workout

06/15/13 - (R) Restday in Duck, NC

06/14/13 - (W) Todays CF WOD

15/12/9

45# Db Thrusters / muscle ups

Modified

95# BB thrusters 

3 ring dips / 3 pull-ups 

Time 17:29

06/13/13 - (R) Rest Day

06/12/13 - (W) All Arounder

20 AMRAP

Rotating Rounds of

7 Pullups
7 Pushups
7 Squats
7 Situps

Maintain Round order, but start with next exercise on the next round, for example, next would be

7 Pushup
7 Squats
7 Situps
7 Pullups

next would be

7 Squats
7 Situps
7 Pullups
7 Pushups

etc, etc


16 Rounds flat

06/11/13 - (K) Goun Gee Kuen

Yoga and Goun Gee

3x harder, but not 100%

06/10/13 - (K) Goun Gee

3 times Goun Gee,

Working back into it, getting my strength back

06/06-09/13 - (R) Rest Days

Obstruction

06/5/13 - (W) Snatch-Pull-Push

15 RFT

3 KB Snatch @ 50lb 3 a side
6 Pullups
9 Pushups

Time 18:48

06/04/13 - (K) Goun Gee

Sun salutation warmup

1 easy ggk

3 hard good tension.  Pretty difficult after yesterday's workout