My WOD:
3 rds for time:
50 DUs
5 Bear complex @115
Total time- 9:31
Warm up- Some jump rope, lunges, sit ups, ring push ups, pull ups, squats, and bar only bear complex. I rotated through these for about 10 minutes to get my heart rate up and a good sweat.
WOD- Brutal. I had a hard time getting into a rhythm on DUs again. It's really frustrating. After focusing, I got things back in order. Bear complex sucks. No real way to put it other than that. I also overestimated the weight. 115 on the bear complex is LOTS. I took it a little easy today, too. Taking some advice from a friend, I decided not to destroy myself before the cert.
Post WOD- more DUs and 100 sit ups on the incline sit up thingy I own. Sucked.
Pumped about tomorrow. Not pumped about wake up! 0400 is going to suck. Three hour drive is going to be lonely, too.
3-2-1...GO!
Friday, April 30, 2010
Wednesday, April 28, 2010
4/29/10; Run, Burpee, Hurl
For time:
8 rounds
Run 1/4 mile
10 Burpees
This is selfish programming. I'm wanting to take it a little easy before CF level 1 cert. Gonna do this one with the wifey in the AM.
Warm up- none...really. I think that we all did 10s of pull ups, push ups, squats and lunges.
WOD- I got shorted on this one. Our dog went nuts at the track, so I had to rope her in after 4 rounds. It was apparent from everyone that this WOD totally sucked.
Make up- I did 10 rounds of 10 DUs, 3 L-pull ups, and 3HSPUs. Total time was under 8 minutes. It sucked.
More fun tomorrow!
8 rounds
Run 1/4 mile
10 Burpees
This is selfish programming. I'm wanting to take it a little easy before CF level 1 cert. Gonna do this one with the wifey in the AM.
Warm up- none...really. I think that we all did 10s of pull ups, push ups, squats and lunges.
WOD- I got shorted on this one. Our dog went nuts at the track, so I had to rope her in after 4 rounds. It was apparent from everyone that this WOD totally sucked.
Make up- I did 10 rounds of 10 DUs, 3 L-pull ups, and 3HSPUs. Total time was under 8 minutes. It sucked.
More fun tomorrow!
Tuesday, April 27, 2010
4/27/10; Post WoD MU
Post WOD muscle up. Today was a doozy. I failed terribly on the second attempt. Now that I've done one MU, I'm working on multiple MUs without breaks.
The project continues...
Monday, April 26, 2010
4/27/10; Combat fit
For time:
100ft ruck lunge (or aslt pack w/25#)
20 weighted pull ups (keep ruck on)
30 HSPUs
40 KB swings (55#)
50 Sit ups
60 Burpees
100ft ruck lunge (or aslt pack w/25#)
20 weighted pull ups
YAY...SUCK!
P.S. Somebody watch the LT on the HSPUs.
Total time- 17:35
Warm up- Run 400m, 1 muscle up (still practicing), push ups, squats, lunges.
WOD- I burned through the lunges, pull ups (10/5/5), HSPUs were done relatively quick, KB swings went well (15/16/9), sit ups were strong (40/10), and then I hit burpees. I literally did 2, then I stopped and had to refocus. I was so dizzy at this point that I thought that I was chasing stars. I felt out of breath and it just plain sucked. It took me well over 5 minutes to get these burpees done. The lunges at the end just sucked and I was able to do them with a little ease, but it sucked none the less. I banged out the last set of pull ups with the ruck on in 4/4/4/3/3/2. At this point, I thought I was going to vomit. It was awesome.
Very challenging WOD. I’m sure I’m going to regret this tomorrow.
3-2-1…GO!
Below is a recipe for cookies that look yummy. I’ll make them this weekend and let everybody know how it tastes. CF level 1 cert this weekend! Totally pumped. Also, I managed to get my first muscleup this past Monday. My goal was to have it done by the time I showed up in Dallas. Win.
Cookies
Paleo Cookies or Bars
4 cups ground almonds
2 cups ground walnuts
1/2 cup dried cranberries
1/2 cup raisins
2 cups honey
1 tsp cinnamon
Bars: Grind nuts in food processor, chop fruit and add, warm honey to make it easier to stir, add it to all other ingredients. Stir mixture and pour onto 9×9 baking pan that is lined with parchment paper.
Bake at 350 for about 30 to 40 min
Cool completely in the refrigerator before you attempt to cut the bars.
Cookies: Cool mixture, then spoon onto parchment paper. The cookies really spread out so don’t make the balls too big or put them too close together.
Bake at 350 for 15 to 20 min.
100ft ruck lunge (or aslt pack w/25#)
20 weighted pull ups (keep ruck on)
30 HSPUs
40 KB swings (55#)
50 Sit ups
60 Burpees
100ft ruck lunge (or aslt pack w/25#)
20 weighted pull ups
YAY...SUCK!
P.S. Somebody watch the LT on the HSPUs.
Total time- 17:35
Warm up- Run 400m, 1 muscle up (still practicing), push ups, squats, lunges.
WOD- I burned through the lunges, pull ups (10/5/5), HSPUs were done relatively quick, KB swings went well (15/16/9), sit ups were strong (40/10), and then I hit burpees. I literally did 2, then I stopped and had to refocus. I was so dizzy at this point that I thought that I was chasing stars. I felt out of breath and it just plain sucked. It took me well over 5 minutes to get these burpees done. The lunges at the end just sucked and I was able to do them with a little ease, but it sucked none the less. I banged out the last set of pull ups with the ruck on in 4/4/4/3/3/2. At this point, I thought I was going to vomit. It was awesome.
Very challenging WOD. I’m sure I’m going to regret this tomorrow.
3-2-1…GO!
Below is a recipe for cookies that look yummy. I’ll make them this weekend and let everybody know how it tastes. CF level 1 cert this weekend! Totally pumped. Also, I managed to get my first muscleup this past Monday. My goal was to have it done by the time I showed up in Dallas. Win.
Cookies
Paleo Cookies or Bars
4 cups ground almonds
2 cups ground walnuts
1/2 cup dried cranberries
1/2 cup raisins
2 cups honey
1 tsp cinnamon
Bars: Grind nuts in food processor, chop fruit and add, warm honey to make it easier to stir, add it to all other ingredients. Stir mixture and pour onto 9×9 baking pan that is lined with parchment paper.
Bake at 350 for about 30 to 40 min
Cool completely in the refrigerator before you attempt to cut the bars.
Cookies: Cool mixture, then spoon onto parchment paper. The cookies really spread out so don’t make the balls too big or put them too close together.
Bake at 350 for 15 to 20 min.
Sunday, April 25, 2010
Thursday, April 22, 2010
4/23/10; 10-1
For time:
10-9-8-7-6-5-4-3-2-1
Chest to bar pull ups
Box jumps (24")
Sit ups
Total time: 8:48
Warm up- easy 1/2 mile jog, 10s of squats, lunges, push ups.
WOD- I could have shaved probably 15-20 seconds off this WOD by moving the jump box closer to the pull up bars. I had the box about 20 feet away from the bars. I had no idea why the heck I did that. Chest to bar pull ups are TOUGH. I went unbroken until I hit 8 and 7, then went unbroken the remainder of the time.
Afterward, I wanted to do some muscleup work, so I set the rings up. We have two pull up bars that are 10 feet high. I have no idea why, but we have them next to the 7 ft. bars. I put up the rings and did 10 jumping muscleups. I kept the rings high, so I couldn't use too much of the jump. Afterward, I made 5 attempts and called it quits. On all 5 attempts, I'm missing pulling my head through the rings. Aggravated.
3-2-1...GO!
10-9-8-7-6-5-4-3-2-1
Chest to bar pull ups
Box jumps (24")
Sit ups
Total time: 8:48
Warm up- easy 1/2 mile jog, 10s of squats, lunges, push ups.
WOD- I could have shaved probably 15-20 seconds off this WOD by moving the jump box closer to the pull up bars. I had the box about 20 feet away from the bars. I had no idea why the heck I did that. Chest to bar pull ups are TOUGH. I went unbroken until I hit 8 and 7, then went unbroken the remainder of the time.
Afterward, I wanted to do some muscleup work, so I set the rings up. We have two pull up bars that are 10 feet high. I have no idea why, but we have them next to the 7 ft. bars. I put up the rings and did 10 jumping muscleups. I kept the rings high, so I couldn't use too much of the jump. Afterward, I made 5 attempts and called it quits. On all 5 attempts, I'm missing pulling my head through the rings. Aggravated.
3-2-1...GO!
Tuesday, April 20, 2010
4/21/10; Murph
Hero WOD- Murph
For time:
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
Total time- 42:12
Analysis- ~18:30 on the 2 mile; 2.34s per repetition
Warm up- Lots of stretching and complaining to Rob about how much this is going to suck. I usually stretch very little before a WOD and just do a good, thorough warm up. I really wasn’t feeling it today, though. This WOD was all mental.
WOD- I didn’t try to get a land speed record on the first mile. I know that it TOTALLY goes against everything CF preaches, but I just couldn’t bring myself to do it. I did, however, keep the pace up on my pull ups/ push ups/ squats splits. I broke it up into five sets of 20/40/60 respectively. I never went a round unbroken. I went unbroken on pull-ups on the first round, but after that it was 10/5/5, then 7/7/6 on the last round. All push ups and squats were basically a split of 20/30 twice or 15/20, then 15/20, then 10/20. I was so frigging exhausted by the time I finished. I plodded off for the 1 mile run and never found a rhythm. Rob looked at his incredibly gay green nike band and it told us that we averaged about 10:30 on the last mile. For the record, Rob smoked me by 44s. Great work, buddy.
Here’s to Navy Lt. Michael Murphy. (MOH recipient) Thanks for your ultimate sacrifice in service to our country.
3-2-1…GO!
For time:
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
Total time- 42:12
Analysis- ~18:30 on the 2 mile; 2.34s per repetition
Warm up- Lots of stretching and complaining to Rob about how much this is going to suck. I usually stretch very little before a WOD and just do a good, thorough warm up. I really wasn’t feeling it today, though. This WOD was all mental.
WOD- I didn’t try to get a land speed record on the first mile. I know that it TOTALLY goes against everything CF preaches, but I just couldn’t bring myself to do it. I did, however, keep the pace up on my pull ups/ push ups/ squats splits. I broke it up into five sets of 20/40/60 respectively. I never went a round unbroken. I went unbroken on pull-ups on the first round, but after that it was 10/5/5, then 7/7/6 on the last round. All push ups and squats were basically a split of 20/30 twice or 15/20, then 15/20, then 10/20. I was so frigging exhausted by the time I finished. I plodded off for the 1 mile run and never found a rhythm. Rob looked at his incredibly gay green nike band and it told us that we averaged about 10:30 on the last mile. For the record, Rob smoked me by 44s. Great work, buddy.
Here’s to Navy Lt. Michael Murphy. (MOH recipient) Thanks for your ultimate sacrifice in service to our country.
3-2-1…GO!
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