Style matters:
- Push-ups from now on are hands-to-shoulders (elbows in) unless otherwise stated.
- 2% incline always on a treadmill unless otherwise stated.
- 10 damper on rower unless otherwise stated.
METCON [24:06]:
1M run, 2K row, 1M run
STRENGTH/GYMNASTICS:
4 sets close grip pull-ups; 4 sets dumb bell bent over rows.
A champion is one who gets up when he can't. - Jack Dempsey
Wednesday, December 12, 2012
Tuesday, December 11, 2012
Fight for 300
The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.
METCON [21:22]:
For time 3 rounds:
20 Wallball 20#
20 SDHP 70#
20 box jumps 20"
20 push press 70#
20 calories row
STRENGTH:
Back squats 5-5-5-5-5 135-185#
My new favorite metcon that I will have to do every two weeks. It's like Fight Gone Bad, but for time. Sore and weak after 1/2 marathon, but score is beatable and gives me a good goal to achieve.
Bench Work
Yesterday's WOD: focused on heavy bench press and dips. Easily worked with 185. If had a partner would have tested the shoulder with more.
Sunday, December 9, 2012
Saturday, December 8, 2012
Rest for time
Rest is not idleness, and to lie sometimes on the grass under trees on a summer's day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time.
- John Lubbock
Friday, December 7, 2012
10s
WARMUP: [8:00] 1-mile run @ 2% grade
WOD: [19:40] 10 rounds of:
10 x pushups
10 x situps
10 x pullups
STRENGTH [4:00]:
36 each arm - 50# single arm bent over rows
Today was painful. You have no idea how much 500 flutter-kicks make your quads sore. This WOD was designed to take the next day off.
“Pain is temporary. Quitting lasts forever.”
― Lance Armstrong, Every Second Counts
WOD: [19:40] 10 rounds of:
10 x pushups
10 x situps
10 x pullups
STRENGTH [4:00]:
36 each arm - 50# single arm bent over rows
Today was painful. You have no idea how much 500 flutter-kicks make your quads sore. This WOD was designed to take the next day off.
“Pain is temporary. Quitting lasts forever.”
― Lance Armstrong, Every Second Counts
Thursday, December 6, 2012
Sub 20
METCON: [19:48]
3 rounds: Row 500m, 21 burpees, Run 400m.
To break 20:00 it takes quite a bit of speed in the burpees and transitions. I never tightened my feet in the rower and I did burpees next to the rower. For the burpees I did what you may already know. Go at it fast and hard before your lungs realize what your legs are doing.
POWER/GYMNASTICS: [~10:00]
500 two-count flutter kicks. This was way harder than I thought it'd be. 100 per round. About one minute or less per 100. By 250 it was becoming painful.
You are the only person on earth who can use your ability. - Zig Ziglar
3 rounds: Row 500m, 21 burpees, Run 400m.
To break 20:00 it takes quite a bit of speed in the burpees and transitions. I never tightened my feet in the rower and I did burpees next to the rower. For the burpees I did what you may already know. Go at it fast and hard before your lungs realize what your legs are doing.
POWER/GYMNASTICS: [~10:00]
500 two-count flutter kicks. This was way harder than I thought it'd be. 100 per round. About one minute or less per 100. By 250 it was becoming painful.
You are the only person on earth who can use your ability. - Zig Ziglar
Wednesday, December 5, 2012
Florence
Florence is Fran's hairy and overly muscular sister.
METCON: "Flo" - for time 21-15-9 thrusters 95# and bench press 135#
[14:30] every set was broken and difficult. Not sure if it was two pushing movements invloving shoulders or dead legs.
STRENGTH/GYMNASTICS: ~50 cable "dips" 160# + flies 140# + overhead tricep extensions 50#
Adversity enhances this tale we call life.
- Ever Garrison
METCON: "Flo" - for time 21-15-9 thrusters 95# and bench press 135#
[14:30] every set was broken and difficult. Not sure if it was two pushing movements invloving shoulders or dead legs.
STRENGTH/GYMNASTICS: ~50 cable "dips" 160# + flies 140# + overhead tricep extensions 50#
Adversity enhances this tale we call life.
- Ever Garrison
Tuesday, December 4, 2012
Michael
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michaels passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
The back extensions were terrible. Went into this with a fever and sore throat. Took 28 minutes.
Post workout was 100 side bends (50 each side) 50#.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michaels passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
The back extensions were terrible. Went into this with a fever and sore throat. Took 28 minutes.
Post workout was 100 side bends (50 each side) 50#.
Monday, December 3, 2012
12 min metcon
Today's WOD: 12 rounds of 3 power cleans 135# and10 air squats on the minute. Followed by 50 pullups, 50 rows 140#, curls, and shrugs.
Saturday, December 1, 2012
Fight Gone Bad
"Fight Gone Bad!"
Three rounds of:
Wall-ball 25 / 23/ 20
Sumo deadlift high-pull 20 /20 / 20
Box Jump, 20" box 22 /19 / 18
Push-press 20 / 16 / 14
Row (Calories) 12 /18 /18
Total 99 / 96 / 90 = 285
Post metcon:
50 135# bench press
50 dips
50 butterflies 35-45# dumb bells
50 incline crunches
50 each side of 50# side bends
50 weighted crunches (machine)
Fight Gone Bad Demo: http://www.youtube.com/watch?v=iiO24RhqvNQ
Motivational song of the day: The Script - http://www.youtube.com/watch?v=dtgoDXEOxTM
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