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