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