Wednesday, August 27, 2014


Good stuff today.  I was the only one in the 8am class and it was really nice!  I chatted it up with Josh, paced myself during the WOD but still had a good number to put up.

First up was sprints on the rower.  Originally it was going to be 5 but he upped it to 7.  The last 2 were what made me want to puke.

100m with a 30 second rest.

Not sure of the time, but I think it took about 23 seconds or so for one of them.

WOD: 15 minute AMRAP:
5 strict pull ups
7 push ups
9 KB swings (american)

I did negatives for the pull ups and used 35# instead of the prescribed 53 for the swings.

8 rounds + 8.

Tuesday, August 26, 2014


Well it's max out week at the box.  Unfortunately, my ankle isn't fully healed so I'm still taking it easy, but still got a good workout in.

Worked on heave snatch balance, kept my feet planted on the floor.

5 @ 45
3 @ 55
1 @ 65
1 @ 75
1 @ 80

WOD-15 minute AMRAP:
3 hang power snatches-55#
6 burpees
9 hollow rocks (subbed this for the double unders in the WOD)

9 + 5


Mixed things up a little bit and took my first TRX class.  Wow, I had my ass kicked!  Good workout.  Can see adding this in to the rotation from time to time.

Friday, August 22, 2014


Decided at 7:55am to go to the 8am class.  Glad I live close to the box!

Had to heavily modify this one, but I managed to get 3 rounds of pull ups in before switching to ring rows.  Considering how much my pull ups have sucked the past several months, I was happy with that.  My grip goes before anything else though, my hands just hurt.  Also did clapping push ups on my knees and did regular squats instead of jumping.  And 95# for the deadlift.


2m AP
2m SuperHero
x20 of each if the following:
-Toe Touch
-PVC Pass Through
-Alt. Stationary Lunge
-HR PushUp
5 minute Hoover Catch *Small Groups
x10 PullUp
x10 DL (225/185/135/95)
x10 Clapping PushUp
x10 Jump Squat
*8 RFTx
**30 minute Tx Cap

Wednesday, August 20, 2014


Did my own thing again today.  Trying to work on staying more vertical in my back squats since I have a tendency to lean forward a lot when the load gets heavy and I get low.  Kept it light and used a bench.


Also worked on a few sets of muscle up transition, on my knees from the floor coming up to standing.  Those were pretty good today.  Played around on the pull up bar too with hip drive and worked a few negatives.

Tuesday, August 19, 2014


Did a repeat of a WOD I did in January, so I could see if I've improved.  I haven't :(  1 minute, 2 seconds longer :(

Over the shoulder med ball cleans (40#)
Sit ups



Ruck class, minus the ruck portion :)

60 minute AMRAP.  Yes, 60.

25 push ups
25 sit ups
25 squats
25 romanian deadlifts (65#)
40m seated sled pull (166#)