04/29/13 - Burpee to jumping pull-up

10 rounds of 10
1:00 min rest.


"Modified" Burpee to jumping pull-up

modified means:

• 4 Inch of rubber plates to raise hands, so angle of foreword fold was reduced.
• Jump Feet out instead of just dropping on chest to ground
• Full Pushup
• Jump to squat position

Jump to pullup, drop to control position, then drop to ground repeat

ave. 1:50 a round.

Aim to 100 straight

04/28/13 - Goun Gee Kuen

Guen Gee x 4

04/27/13 - Alex Home / Active Rest

04/26/13 - Rest Day

Shoulder Sore

04/25/13 - Run-Pull-Run-Push

10 Rounds for Time

30m Hill Run
10 Pullups
30m Hill Run
10 Pushups

24:00 ish

04/24/13 - Alt Snake Turns Over

With sprear hand start and x-hand press to shrug

30:00 minutes

04/23/13 - Rest Day (Preds)

04/22/13 - Stone Warrior

Hard and medium pace

31:30 Minutes

04/21/13 - Goun Gee Kuen

4 Times GGK.

Slower more deliberate

04/20/13 - Yard Work Rest

04/19/13 - Rest Day

04/18/13 - Stone Warrior

A little faster.  Perhaps too fast.

Pretty good tension.

04/17/13 - Goun Gee Kuen

3 Rounds of Goun Gee

1 min rest between 1st and 2nd
2 min between 2nd and 3rd.

3 min rest.  then 24 very hard STO to finish

04/16/13 - Rest Day

04/15/13 - Snatch - Pushup

KF Warmup

Then
20-18-16-14-12-10-8-6-4-2

Kettlebell Snatch 50lb
Pushups

Time  11:30

04/14/13 - Five Animals Tension

Full Tension on 1st Inhale and Exhale, Rest on 2nd Inhale Exhale.

10 Press Away
10 Press to Side
10 Press to Sky
10 Press to Earth
10 Press to Away

 

 

 

 

04/13/13 - yard work and WOD

WOD
5x 1 min rest between rds

24in box step up to
Pull-up, start chin above bar down and up thn jump down to Land in squat, jump feet out to Plank, then push-up, lunge step to Stand and repeat 10 times

04/12/13 - Stone Warrior

Not my best effort

04/11/13 - Rest Day

Homemade Sushi
Knee feeling better

04/10/13 - Goun Gee Kuen

GGK x 4

Some more tension, some more explosive, pace mixed too

04/09/13 - Pull-Squat-Push-Sit-Swing

21 Rounds for Time 

5 Pullups
5 Squats
5 Pushups
5 Situps
5 KB Swings w/ 50lb bell

Time 24:42

04/08/13 - Rest Day for Knee

04/06-07/13 - Honey Creek Trail in the Big South Fork

Most awesome, wild place I have been to in a while.  Reminds me of West Virginia in some ways.

Messed up knee...taking a couple rest days

04/05/13 - Rest Day

04/04/13 - Rest Day

04/03/13 - Stone Warrior

Broke each exercise out individually with 10-30 seconds between.

Ran out of steam on 19, 20, 21.  Just had nothing left to give

about 48 minutes

04/02/13 - Kung Fu

35 Minutes of alternating 5 minutes of tension and punches

04/01/13 - Rest Day