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

06/03/13 - (S) Sprint - Squat Clean

9 intervals

40m sprint

3x - squat clean 

Squat clean ladder 

95/100/205/110/115/120/125/130/135

2-3 minute rest between intervals

06/02/13 - (R) Active Rest

4  hours if yard work

Light Goun gee form work

Light yoga 

06/01/13 - (W) All Arounder

10 Rounds for Time

5    Pullups
10  Situps
5    Ring Dips
10  Squats
5    KB Swings
10  Pushups

22:20

Good pace, didnt kill myself.  Shoulder a little tweaked.
Probably better as a 25 or 30 minuter.

05/31/13 - (S) Bear Complex 110

Good progressive warm-up

Bear Complex @ 110 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