Thursday, December 31, 2015

Wednesday, December 30, 2015

"Harper"...

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

3 rounds plus 14 reps

 (I ran inside the gym because of ice and realized this morning that my math was wrong. Only ran 200m instead of 400m. This was NOT Rx. Next time.)
HERO-BradHarper_th.jpg
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Tuesday, December 29, 2015

Max 500M Row & AMRAP 5: 1000M Row/Max Burpees....

Max 500M Row - 1:38.2 

Rest 5 minutes, then: 

AMRAP 5:
1000M Row 
Max Burpees
11 reps 

Cash Out: 400M Farmers Walk (70lb Kettlebells). 

Sunday, December 27, 2015

Klokov Push Press/Strict Press & Reverse Hypers

Klokov Push Press - 135lbs - 75 reps
Klokov Strict Press - 95lbs - 25 reps 
Reverse Hypers - 50 reps

Friday, December 25, 2015

"Kelly" - AKA "Karen" on Steroids!

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
40:06 Rx (PR of 2:50!)

Thursday, December 24, 2015

“Merry Christmas Eve”...

3 rounds for time of:
Run 1 mile
50 pull-ups
41:35 Rx
Cashout – 1 Mile Slosh Pipe Walk (35)

Wednesday, December 23, 2015

“Death by Clean and Jerk”…

With a continuously running clock, you perform 1 Clean and Jerk on minute 1, 2 Clean and Jerks on minute 2, 3 on minute 3 etc…until 15 minutes or you tap out. 

5 rounds plus 5 reps (155)
PR of 2 reps and 20lbs. 95% of my bodyweight. #zerocomplaints

Tuesday, December 22, 2015

Sunday, December 20, 2015

"Half Holleyman"...

15 rounds for time of:

5 Wall ball shots, 20 pound ball
3 Handstand push-ups
205 pound Power clean, 1 rep

26:02

HSPUs were strict. Rx is 225lb power clean and 30 rounds. RIP SSG Holleyman 

Hero_SSGAaronHolleyman_th.jpeg

Enlarge image

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.


Saturday, December 19, 2015

"Barbara"...

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Capped at 45:00 
4 rounds plus 115 reps (25 short of finishing) 6:15 SLOWER THAN LAST TIME. 

Last three rounds of pull ups unbroken. Small mental victory! 

I need a nap!

Friday, December 18, 2015

Invictus Day Three...


Event 9 – Starts at 0:00 on the running clock
Complete as many rounds and reps as possible in 4 minutes of:
25 Calories of Rowing on Concept 2
25 Wall Ball Shots (20/14 lbs to 10’ Target)

1 round plus 10 calories 

Rest until the running clock reaches 5:00, and then…

Event 10 – Starts at 5:00 on the running clock
Complete as many rounds and reps as possible in 4 minutes of:
25 Deadlifts (185/135 lbs)
25 Wall Ball Shots (20/14 lbs to 10’ Target)

1 round plus 5 reps

Rest until the running clock reaches 10:00, and then…

Event 11 – Starts at 10:00 on the running clock
Complete as many rounds and reps as possible in 4 minutes of:
25 Burpee Box Jump-Overs (24”/20”)
25 Wall Ball Shots (20/14 lbs to 10’ Target)

26 reps 

Rest until the running clock reaches 15:00, and then…

Event 12 – Starts at 15:00 on the running clock
For time:
25 Calories of Rowing on Concept 2
25 Deadlifts (185/135 lbs)
25 Burpee Box Jump-Overs (24”/20”)
25 Wall Ball Shots (20/14 lbs to 10’ Target)

11:26 

* 12lb wall ball. Everything else Rx 

Tuesday, December 15, 2015

Burpees...

150 Burpees 
Slow and steady 
22:33

Planet Fitness - Albany 

Sunday, December 13, 2015

Comp Train WOD 12/12/15...

4 RFT:
600m Run
25 Burpees
15 Jerks (115)
37:41

Cash Out: 100 sledgehammer swings 
50 @ lbs & 50 @ 16lbs

Saturday, December 12, 2015

"Predator”...

4 RFT of:
10 Touch & Go Clean & Jerks (135)
10 Cal Row
10 Bar Facing Burpees
10 HSPU
10 T2B
32:46 (C&Js were not touch and go.)
That was BRUTAL!

Thursday, December 10, 2015

Back Squats/GHD raises...

My mind wasn't into training today but I ended up going anyway. 

Back Squat - 3x8 @ 190lbs

GHD raises - 3x8

''Something is always better than nothing''.

Tuesday, December 8, 2015

EDT - Arms & Shoulders...

PR One - 15 Minutes:
Machine Press - 75#- 70 reps
DB Hammer Curls - 40# - 70 reps each arm

2 minute rest: 

PR Two - 10 Minutes:
Bench Dips - 70 reps 
One-arm Cable Lateral Raises - 70 reps each arm



Monday, December 7, 2015

5K Run...

32:05 - Slow as hell. Better than nothing. 

EDT - Chest & Back...

PR One - 15 Minutes
One-arm Rows - 50# - 80 reps each arm
Push Ups - 80 reps

2 Minute Rest

PR Two - 5 Minutes 
DB Pullovers - 50# - 25 reps 
Diamond Push Ups - 25 reps

Saturday, December 5, 2015

Klokov Press & GHD Raises...

Klokov Push Press 
165lbs - 10 reps
145lbs - 10 reps
135lbs - 10 reps
115lbs - 70 reps
100 reps

Glute-Ham Raises - 50 reps 




Thursday, December 3, 2015

Back Squats - Sets of 8 & GHD Raises...

Back Squat 1x8 - 250lbs
Back Squat 5x8 - 185lbs

GHD Raise - 3x10

My plan was to back squat 4x8 at 250lbs today. After my first set on of my coaches said my stance is too narrow and I'm using mostly quads. That's fine but you will plateau earlier than if you work in your hamstrings and glutes. 

So I told my ego to screw and dropped the weight down to 185lbs. I did 5x8 while keeping my feet wider and working on driving my knees out. I also did some flute-ham raises as accessory work. 

One step forward - two steps back. It's all good. 


Tuesday, December 1, 2015

EDT - Arms & Shoulders...

PR One - 15 Minutes:
Standing DB Press - 30# - 75 reps
Standing DB Hammer Curls - 30# - 75 reps each arm

5 minute rest 

PR Two - 5 Minutes:
Bench Dips - #45 - 25 reps
EZ Bar Curls - 60# - 25 reps

Cash Out - DB Shrugs - 75# each hand - 100 reps