Sunday, September 29, 2013

"Manhandler"...

Five Rounds of AMRAP 3:
3 Thrusters (95)
6 Box jumps (24(
9 Kettlebell Swings (53)

Rest 1 Minute In Between Rounds. (Only FULL rounds count). 

2-2-2-2-2/10 Rx 

Missed 3 rounds by one rep in round #1. Next time

Friday, September 27, 2013

"Josh"...


For time:

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

10:58 Rx (2:01 PR)


Had a plan and stuck to it:
OHS: 11/10, 8/7 & 9
Pull ups: 7×6, 5×6, 3×6
Last round turned into singles. Started at 9:30 and it took me 1:28 to get 18 pull ups.
RIP Josh.

Wednesday, September 25, 2013

Sunday, September 22, 2013

Friday, September 20, 2013

"Death by Deadlift & Toes-to-Bar"...

Minute 1 -1 Deadlift (160), 1 T2B
Minute 2 -2 Deadlift, 2 T2B
Minute 3 -3 Deadlift, 3 T2B
...until you run out of time or tap out

8 rounds plus 9 deadlifts and 6 T2B (45 DLs & 42 T2B)

Thursday, September 19, 2013

5K Run...

                                 


25:29 - 1:44 faster than last night and 30 seconds off my PR. 

It felted like I look - brutal. 

Wednesday, September 18, 2013

5K Run...

27:13 (:43 seconds fast than last time. Baby steps.) 

                                        


Monday, September 16, 2013

"Trinity"...


1000M Row

2 Mile Run

50 Burpees

29:43 Rx (1:03 slower than PR)

"No matter how slow you go - you're still faster than the person on the couch".

Sunday, September 15, 2013

"Jared"...

Hero_JaredVanAaslt_th.jpeg
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

54:49 Rx 

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

Saturday, September 14, 2013

Friday, September 13, 2013

"Death by Wall Ball" & Death by Strict HSPU"...

"Death by Wall Ball"
14 rounds plus 10 reps (PR of 1 round)
115 Reps

Rest 5 minutes then:

"Death by Strict HSPU"
6 rounds plus 4 reps
25 reps - Tough after Wall Balls


Tuesday, September 10, 2013

5x1 Front Squat

135x1
185x1
225x1
255x1
281x1 (1# PR! - fractional plates FTW!)

Did 281# twice to make sure I got it. 6 reps and I'm smoked!

Monday, September 9, 2013

“Falkel”…

Hero_ChrisFalkel_th.jpgComplete as many rounds as possible in 25 minutes of:

8 Handstand push-ups
8 Box jump, (30/24) inch box
Rope climb, 1 ascent

9 rounds plus 6 reps RX. Had to do singles on the HSPUs the last three rounds. 

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

Friday, September 6, 2013

“Beef Jerky Time”...

As Far as Possible In 25 min of:

1 Clean and Jerk (135)/1 Round of Cindy (5 Pull-ups/10 Push-ups/15 Squats)

2 Clean and Jerks/1 Round of Cindy

3 Clean and Jerks/1 Round of Cindy

etc….Continue until you have done 10 Clean and jerks and then finish with 1 Round of Cindy.

IF YOU COMPLETE THE 10 CLEAN AND JERKS AND 1 ROUND OF CINDY….YOU ARE DONE AND YOUR SCORE IS YOUR TIME!! IF YOU DON’T FINISH IN UNDER 25 MINS, YOUR SCORE IS HOW FAR YOU GOT DOWN THE LADDER!!

9 rounds + 4 C&Js (PR! - last time I got 8+5)

Three PRs this week! Sweet!

Monday, September 2, 2013

3x3 Deadlift & "Salty Dog"...

3x3 Deadlift
315x3
365x3
435 (F)

 "Salty Dog" 
10 rounds for time of: 
15 Deadlifts (135) 
15 Push ups. 
15:47 Rx (1:00 PR)


Sunday, September 1, 2013

"Death by Burpee" & "Death by C2B Pull Ups"

Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on clock. 

14 + 10 (PR is 15+6)


Rest 5 minutes then:


"Death by C2B Pull Up"

11 + 7

* pretty happy after 42 strict pull ups yesterday during "Hotshots 19"