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!