7/31

Morning @ UF:

WOD:

3 Rounds of:

10 Clean & Jerks, 135#

15 Ring Dips

20 KB Swings, 1.5 pood

Time: 13:37

*Pretty happy with this WOD. Clean & Jerks (one of my goats) felt really good and worked on getting that second knee bend. All jerks were split. However, another injury was sustained after last night's sprints. Should be good by Monday when I start Jacob Tsypkin's programming.

7/30

Afternoon @ UF:

Tried my hand at getting 50 pullups. Unfortunately, my left hand slipped off after 48, my last PR. Oh well. I'll have 50 soon.

Later @ the park:

WOD:

10 Rounds:

Run 100m hill every 2 minutes.

Fastest: 18 sec

Slowest: 20 sec

*Very pleased to have kept it at 20 seconds and under, especially with the limited rest of about 1:40 per go.

7/29

CF Rest Day

God damn hands and feet.

Obama was born in America, so shut up Lou Dobbs. You're embarrassing our side.

Albert Einstein: Why Socialism (1949)

Mid Atlantic Hopper Challenge

7/28

Afternoon @ CF Nasti:

Warmup:

Variety of stuff

WOD:

5 Rounds of:

30 GHD Situps

25 GHD Back Extensions

Time: 9:19 (PR by 1:08)

*Big PR. Due to my hands and feet having weird sores, this was all I could do without using hands and feet. Very sub-10 and very pleased. Amy also got her first 2 consecutive pullups today!

7/27

CF Rest Day.

Sleep: 7.5 hrs, then a 2 hr mid-morning nap.

Unfortunately, I woke up with blisters/pox all over my hands and feet. It hurts to open doors. I went to the doc and she said to take it easy on my hands and don't hang from things. If my feet don't feel like they're going to explode, I'll do 3x3 low-bar back squats later.

7/26

CrossFit Rest Day

Bacon as a WMD!?

My early pick for 2012: Rep. Paul Ryan, R-WI

7/25

Afternoon @ UF:

Warmup:

12 CTB Pullups

12 GHD Situps

12 GHD Back Extensions

12 Squats

Pre:

Power Snatch 5x2

Loads: 95/115/120/125F/125

*I'm pretty sure 125 is a PR.

WOD:

10 Rounds of the following; begin each round on the 3 minute mark:

Row 200m

10 Thrusters, 95#

*Originally, I designed this WOD to be one where you go as long as you can until you cannot complete the work above in 3 minutes. About 20 minutes into the workout, I realized that there would be no real end-point, so we set the cut-off at 10 rounds. Still a fucking bruiser of a WOD. Next time, I'll take the time alloted down to 2:45. Every subsequent time will be dropped by 15 seconds, kinda like the way "Chelsea" works.

*Fastest round: ~1:15

*Slowest round: ~2:10

7/24

Morning @ UF:

Warmup:

800m Run

2 Rounds of:

10 Good Mornings, 45#

10 GHD Situps

10 Squats

10 Pushups

WOD:

21-15-9 of:

Burpees

Pullups

Deadlifts, 225#

Time: 10:09

*Very ugly deadlifts. Second and third rounds of pullups unbroken.

The first 8 Clean & Jerks of the 3,000 pounds ground to overhead using 155 pounds. Form is complete shit. Any thoughts?

7/23

CrossFit Rest Day

7/22

Morning @ UF:

Coached the 7am class and had to fill in as an athlete for taking turns.

3 Rounds, with 1 other alternating athlete:

20 Double Unders

15 Push Press, 65#

10 Knees-to-Elbows

Team Time: 9:17

My times: less than 1 min per round.

*Fun lil metcon to start out the day.

Afternoon @ UF:

Warmup:

Another 3 rounds of the mini-wod above. Did it with Meghan. We killed it in 6:29

WOD:

"Seppuku" from Potomac CrossFit

10 Rounds of:

10 L-Pullups

10 Ring Dips

10 Knees to Elbows

Time: 24:27

*Yeowch! Good stuff.

7/21

Morning @ UF:

From the CF Games Mid-Atlantic Qualifier

3 Rounds of:

10 Deadlifts, 275#

50 Double Unders

Time: 10:29

*Disappointed in this performance. Only went at about 80-85%. Second and third round of deads were scaled back to 250. Some of the effort was taken from the heavy squats, cleans, and jerks from 7/20, but most was mental. Ass still shooting in the air on the deadlifts.

Post:

3x15 GHD Back Extensions

Back Squats from 7/20/09:

7/20

Hot Chick, Skinny Dude, Strong Fucker, & One of the World's Fittest Men.

Afternoon @ UF:

Warmup:

10 Pullups

4 Short Sprints

20 Squats

10 Pushups

10 Hang Squat Cleans/10 Split Jerks, 45#

10 Kip Swings

5 Back Squat, 135#

CFSB:

Back Squat 3-3-3-3-3

Loads: 185/191/200/190/190

WOD:

Dutch's July Challenge

Heavy Ground-to-Overhead to equal 3,000 pounds.

155# Power Clean & Split Jerk, 20 Reps.

Time: 8:34

*First ten went really well. All were split jerks, two of which I missed due to bad form. I actually push pressed one of 'em. Very difficult WOD. Still going to my toes on the dip of the dip drive. Not getting under the bar quick enough for the split jerk.

Post:

3x 15 GHD Situps

7/19

CF Rest Day

Right knee still a little sore but should be better by Monday.

The Problem With PowerPoint

All this celebration of the 40th anniversary of the moon landing has gotten under my skin.  NASA ... Not a fan.  I wish we really would have faked the moon landing.  Penn & Teller on NASA, Part I, II, & III.

7/18

Morning @ UF:

Warmup:

Variety of stuff, to include a 300m Row

WOD:

Shoulder Press 7x1

Loads: 135/140/145/150F/145F/135

5 Minute Pullup Challenge: 100 pullups, chin over bar

*Not a great number, but this week roughed me up.

7/17

Morning @ UF:

Warmup: 

Forgot what it was.

Front Squat 10x45/5x135

CFSB:

Front Squat 5-5-5

Loads: 175/175/175

*Light, but hips were weak from  6/16.

WOD:

750m Row

25 Push Presses, 2x30# Dumbells

25 AbMat Situps, unanchored

25 Medball Cleans, 20#

25 Box Jumps

25 Pushups

50 Squats

Time: 9:23

6/16's Mayhem:

I suck at deads, so please offer critiques to comments.

7/16

Big Sur, California.

Afternoon @ UF:

Warmup:

15 Squats

10 Kipping Pullups, CTB

10 K2E, strict

5 HSPU on paralletes to 2 ab mats

Mobility work

WOD:

"Death by Deadlift (225#)"

1 Deadlift the first minute, 2 the second, 3 the third...

Rounds: 10 (+8)

Rest, then...

Tabata Row (damper on 5)

Meters: 934

7/15

Evening in the Kitchen:

WOD:

150 Pushups for time.

Time: 8:20

Gotta love John Stossel.

7/14

7/13 was a CF Rest Day

Evening @ CrossFit Monterey

Warmup:

400m Run

10 Pullups, CTB

15 Squats

15 Pushups

Ring Work

WOD:

30 Muscle Ups for time.

Time: 10:07

*S L O W. Missed about a dozen.

then...

Overhead Squats

5x45

5x95

3x115

3x135

3x140

3x145 (PR)

*Guys at CF Monterey were great. Afterward, we hung out with Jacob, Thomas, and Nelson (CF Games competitor from Ecuador) down at the market eating some good zone/paleo treats.

7/12

Afternoon in Aromas:

CrossFit Games Hill Run.  Run the loop, 2 min rest.  3 Rounds.

Times: 2:23/2:34/2:56

7/9

Another CrossFit Rest Day at the '09 CF Games

However, I did get an hour of lessons in swings, fly-aways, skin-the-cats, and backward rolls from Andres at CrossFit Marin.  Learning to swing is quite a task.

7/8

Afternoon @ UF:

Warmup:

10 CTB Pullups

10 Box Jumps

10 Squats

A few double unders

WOD:

4 Rounds of:

Row 500m

Rest as needed in between

Times:

1:32 (PR by 1 sec)

1:35

1:39

1:41

7/7

Evening @ home:

WOD:

10 Push Jerks, 2x45# Dumbbells

10 Pushups

8 Push Jerks

20 Pushups

6 PJ

30 PU

4 PJ

40 PU

2 PJ

50 PU

Time: 8:37

*Couldn't make it to the gym, so did it at home with the wife. No warmup.

Post: Work on handstands and max dumbbell hold of 3:31

7/6

Please offer critiques on form in videos. The first is at 135, the second is at 140.

Morning @ UF:

Warmup:

Various squats, jump roping, handstands

Overhead Squat 10x45

WOD:

Overhead Squat 3-3-3-3-3

Loads: 95/115/125/135 (PR)/140 (PR)

Max OHS w/ 95#: 12

1 minute of jumping back squats with 45# barbell: 48

4x150m hill sprints

7/4

Morning @ UF:

Warmup:

3 Rounds of:

10 Kipping Pullups

10 Squats to 19" box (left knee injured from 5K)

10 Pushups

10 AbMat Situps

Shoulder Press 10x45

CFSB:

Shoulder Press 5-5-5

Loads: 115/125/130F (only 4 Reps)

WOD:

Do 1 Handstand Pushup the first minute, two the second, three the third...

Rounds: 9 (+5 HSPU)

Post:

3 Rounds, rest 3 minutes in between each:

Max Dead Hang Pullup followed immediately by 20 pushups: 14/10/8

7/3

7/2 was a CrossFit Rest Day.

Morning @ UF:

Warmup:

Mobility/Agility work

WOD:

Run 5K.

Time: 24:04

*Ran about 100 extra meters and there were some serious hills involved. Very happy with the effort and time, though it's far away from a PR.

7/1

Morning @ UF:

Run 400m, VFF

10 Squats

10 KTE

10 KB Swings, 1.5 pood

10 Jumping Pullups

10 Back Extensions

WOD:

"Mary"

AMRAP in 20 min of:

5 HSPU

10 Pistols

15 Pullups

Rounds: 11 (+5+10)

*All HSPU unbroken. First 7 Rounds of pullups unbroken. Pistols were scaled because I can't do a freestanding one. I stood on a 45# plate and one-leg squatted back to a 19" box to get ass below parallel. Very happy with the WOD. 165 pullups is a great way to start the day!

Post:

1 min plank w/ 45# plate on back

rest

1 min plank

rest

45 sec plank

Afternoon @ UF:

CFSB Work:

Deadlifts

5x135

5x185

5x215

3x285

1x290

3x265

3x265

3x270

15x215

Post: Spent some time working on free handstands and one-armed handstand holds.