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  • AM:Walked the dog 2.2 miles

    Three Rounds

    TRX Rows x 10
    Divebomber Push Ups x 10
    AB Roll Outs x 10
    Chin Ups x 10
    Dips x 10
    Jump Rope x 50
    Kettlebell Snatches x 10 each side
    TRX Pistols x 10 each side
    Medicine Ball Slams x 10
    24" Box Jumps x 10

    17:14

    Kettlebell Practice: Three Rounds

    Kettlebell Swings x 10
    Kettlebell Snatches x 5 each side
    Heavy Press Ladder 3-2-1
    Medium Press Ladder 5-6-7
    TGU x 1 each side
    Dumbell Curls x 5 each side

    PM:
    2.5 mile run - 20:07
    "Suffer no guilt yee who wield this in the name of Crom"
    Quote on the Father's Sword

    Comment


    • 4k run with body armor
      "Go For Broke"
      Fat Kine-230/24% @ 6'2"
      Small Kine-168/9%
      Now- 200/8%
      Goal- 210/6%

      Comment


      • My CF box's WOD, in 108 degree weather, probably 136% relative humidity in Okla-effing-homa:
        400m run
        20 air squats
        3 minutes planking
        20 air squats

        For time
        100 OH walking lunges (these can kiss my ass)
        80 situps
        60 ball slams
        40 single arm OH squats (and so can these)
        20 toes-to-bar
        10 burpee pullups

        Vomit. Smile.
        “Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.” Rumi

        Comment


        • Did Power Cleans today:

          Reps - 5-5-3-3-1
          Weight - 135-135-165-165-185

          I tried for 195 and didn't quite get it. I think I need to work on getting under the bar a little more. Looking into building a good circuit tomorrow with push ups, pull ups, KB swings, and some kind of abs.
          "Most men stop when they begin to tire. Good men go until they think they will collapse. But the VERY BEST men know that the mind tires before the body and push themselves beyond all limits. Only when all of these limits have been shattered can the unattainable be reached." ~Dan Gable

          Comment


          • Straight Ellyptical (elevation 13, resistance 6, s/m 215) 30:00
            "Suffer no guilt yee who wield this in the name of Crom"
            Quote on the Father's Sword

            Comment


            • this mornings work out was up at 630 am and out to the reservoir near where i live...there were two of us working out together....setting...sandy beach with shallow water for about 80 yards gradually getting deeper as you go out until over my head. we also had about a 30lbs boulder. so..warmed up with a quick little jog in the sand dunes and then one person would sprint out into the water until it was too deep to touch and then swim for another 10 strokes...turn around and head back in....the other guy was on shore chucking that boulder around...side throws, under hands, over hands, over your head..however you could...tag off when the swimmer returned and reverse roles....we did this for 6 "sets" then we waded out into the water until just past our waist and did a set of 15 jump squats trying to get your knees out of the water each time. was a fantastic way to start the day!!

              then 9 holes of golf and 45 minutes of skateboarding
              Last edited by DanWebster; 06-29-2012, 09:56 AM.

              Comment


              • AM:
                Walked the dog 2.2 miles
                Smith Machine Incline Bench Press 5-4-3-2-1-1
                Smith Machine Squats 3x10
                Pull Ups 3x10

                Back felt pretty good. May be able to lift unsupported this weekend.

                PM:
                Stairmaster 20:00 (122 Floors, 2.55 Miles)
                One mile treadmill run 8:12
                "Suffer no guilt yee who wield this in the name of Crom"
                Quote on the Father's Sword

                Comment


                • HOPE
                  3 rounds
                  1 minute per exercise
                  1 minute break between rounds
                  Burpees
                  Snatch (95#)
                  Box Jumps 24"
                  Thruster (95#)
                  Chest to bar Pull-Ups

                  154 total reps

                  You should complete 15 total minutes of work with 3 total minutes of rest. Max reps for every exercise for the assigned minute.
                  "Most men stop when they begin to tire. Good men go until they think they will collapse. But the VERY BEST men know that the mind tires before the body and push themselves beyond all limits. Only when all of these limits have been shattered can the unattainable be reached." ~Dan Gable

                  Comment


                  • Squats:2x5@77.5kg, 1x8@77.5kg
                    Bench:2x5@47.5kg, 1x12@47.5kg
                    Row: 2x8@40kg
                    Curls:2x15@15kg
                    Planks on ball:2x30secs

                    During the day:
                    Chins 6x2
                    Push ups 6x9

                    Comment


                    • Nice leisurely hike today, then BBQ:-)
                      Free your mind, and your Grok will follow!

                      Comment


                      • Walked the dog 2 miles

                        Incline Bench Press 5-4-3-2-1
                        T-Bar Row 10-10-10-10-10
                        Front Squat 5-5-5-5-5
                        Good Mornings 10-10-10-10-10
                        Lat Pull Downs 5x10

                        Ellyptical 20:40 intervals - 15:00

                        Basketball with son 60:00
                        "Suffer no guilt yee who wield this in the name of Crom"
                        Quote on the Father's Sword

                        Comment


                        • Round 1
                          50 Sit-Ups
                          40 KB Swings (35/53#)
                          30 Double Unders (90 singles)

                          Round 2
                          50 KB Swings (35/53#)
                          40 Double Unders (120 Singles)
                          30 Sit-Ups

                          Round 3
                          50 Double Unders (150 singles)
                          40 Sit-Ups
                          30 KB Swings (35/53#)

                          12:56/53#/Singles (still working on getting double unders down)
                          "Most men stop when they begin to tire. Good men go until they think they will collapse. But the VERY BEST men know that the mind tires before the body and push themselves beyond all limits. Only when all of these limits have been shattered can the unattainable be reached." ~Dan Gable

                          Comment


                          • Don't feel bad, I don't have the double unders down either - don't think I ever will. Singles are good enough for me.

                            Walked the dog 2 miles



                            Ellyptical Mile (elevation 10, resistance 5) 7:41

                            Power Cleans 3x5
                            Press 3x5
                            Pulll Ups 3x10
                            Dips 3x15
                            Walking Overhead Lunges 3x10

                            Mile Run 8:21

                            Back felt weak, but no pain. Will continue to build up.
                            "Suffer no guilt yee who wield this in the name of Crom"
                            Quote on the Father's Sword

                            Comment


                            • Walked the dog 2 miles



                              Round 1:
                              20 Count Burpee x 4
                              Vee Ups x 20
                              L-Chin Ups x 10
                              Sledgehammer Strikes x 10 each side
                              Jump Rope x 50
                              Side Squats x 10 each side
                              Kettlebell Snatches x 10 each side
                              Medicine Ball Toss/Slam Combo x 10

                              Round 2: All of the Above Plus
                              TRX Rows x 10
                              TRX Pistols x 10 each side

                              Round 3: All of the first two Rounds Plus
                              Spiderman Push Ups x 10 each side:
                              Pull Up/Toes to Bar combo x 10
                              Russian Twist x 20 each side
                              24" Box Jump x 10

                              Then:

                              Ran mile down to the running trails, 20:00 or so of trail running, run to the top of the mountain and yelled "Drago!" a few times, ran back down and ran home.
                              "Suffer no guilt yee who wield this in the name of Crom"
                              Quote on the Father's Sword

                              Comment


                              • Originally posted by Nick the Destroyer View Post


                                run to the top of the mountain and yelled "Drago!" a few times, ran back down and ran home.
                                Best part of your work out right here...
                                "Most men stop when they begin to tire. Good men go until they think they will collapse. But the VERY BEST men know that the mind tires before the body and push themselves beyond all limits. Only when all of these limits have been shattered can the unattainable be reached." ~Dan Gable

                                Comment

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