dbbp

mobility

DBBP:
1 x 5 x 50, 60, 70, 80, 90

Dips: 15, 10, 7

Tabata row (goal 1:57) ~1:51.2

1:48.6
1:51.1
1:51.1
1:51.1
1:52.3
1:52.3
1:51.1
1:52.3

cffb

mobility

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Dips
Ball Slams - 40 lbs
20 yard Farmer's Walk - As Heavy As Possible
*Complete one 20 yard Farmer's Walk at the end of every round.

100# DB
18:42

From round 7 to 3 had to break farmers walk in half. From 3 to 1, had to shuttle each DB separately. Grip was shot and obviously weak link.

10,000 lbs

cffb

10,000 lbs
Lift 10,000 lbs as fast as possible using only one rep of the following:
1 Squat
1 Press
1 Deadlift

All @ 100#, modified to FS, added PC between DL and FS

Time: 9:09

DId this workout back in 6/28/11. Same weight, 11:58. I'm happy with that, especially since I don't think my WOD intensity has been anything to write about.

Leg raise: 3 x 25

Ball pistol balance

DL

Finally got to do some heavier deadliest today.

mobility

DL
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 275
1 x 5 x 315
1 x 1 x 365
1 x 1 x 405

BB shrugs
3 x 5 x 225

Felt good and could have gone heavier but wil save it for another day.

CFFB

mobility

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Try to go up each round in weight. 
20#-75#

Tabata row (1:58 goal) 1:53.4
1:52.3
1:52.3
1:53.6
1:54.9
1:54.9
1:56.2
1:52.3
1:52.3

2 hand Db pistol press R&L
1 x 20 x 20#

Ball balances

DBPC

mobility

DBPC:
1 x 5 x 20-70

Tabata row: avg. 1:56.6
1:54.9
1:54.9
1:54.9
1:57.6
1:56.2
1:57.6
1:57.6
1:57.6

CFFB

mobility

1 leg DBDL:
1 x 3 x 20
1 x 3 x 25
1 x 3 x 30
1 x 3 x 35
1 x 3 x 40
1 x 3 x 45
1 x 3 x 50

Strict PU: 1 x 10

On the Minute:
Perform 2 Power Snatches & 4 burpees for 12 minutes.
 90#

Swim

Forgot to post this last night. For Sunday's WOD.

Hamstring still sore. 

500m pool swim
Crossovers x 12 (2 breath pause)

Sauna x 15 min

DBDL

1130: 9 minute ocean swim. @ 400m

1800: cf

mobility

1 leg DBDL:
1 x 5 x 10
1 x 5 x 15
1 x 5 x 25
1 x 5 x 30
1 x 5 x 35
1 x 5 x 40
1 x 5 x 45

Tabata row: pace of 1:58.3
2:00.4
1:59.0
1.59.0
1:57.6
2:00.4
1:57.6
1:56.2
1:57.6

Leg raises: 3 x 24

The Volkswagen 2.0

The Volkswagen 2.0
15, 10, 5 reps of:
Bench Press @ 65% of 1 RM 
Strict pull ups
Dips

@185# (smith): 11:57

cffb-ish

Left hamstring is still sore, so kept WOD somewhat light and easy.

mobility

OHS:
1 x 5 x 40
1 x 5 x 50
1 x 5 x 60
1 x 5 x 70

HPC:
1 x 2 x 80
1 x 2 x 90
1 x 2 x 100
3 x 2 x 110

HSPU: 4, 2

DB 1 arm pistol press: 1 x 20

Knee raises: 3 x 22

bench press

Tweaked left hamstring today at range :(

BP: (smith)
1 x 5 x 135
1 x 5 x 185
5 x 5 x 205

Leg raise: 2 x 20

cffb

Complete 8 rounds:
3 Squats @ 225# (smith)
C2: 100m > 1:35
90 sec rest

front squats

FS: (smith machine)
1 x 5 x 20kg
1 x 5 x 30kg
1 x 5 x 40kg
1 x 5 x 50kg
1 x 5 x 60kg
1 x 5 x 70kg
1 x 5 x 80kg

cffb

Carb day!


Complete 5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press

@110#

BP

Perform 2 Reps of Bench Press on the minute for 15 minutes.

Smith machine w/ 205# (a little light but no bench in quite a while)

No dwod for cffb today as it's a lot of legs and I've got a quick ruck tomorrow. Don't want to cripple myself beforehand.

cffb

Hold Top of a Pull Up - 45 seconds
Rest 15 seconds
Sledge Hammer Strikes - 45 seconds
Rest 15 seconds
Sprint Full Gasser or 1/2 Gasser
Rest 15 seconds

Was another exercise but forgot about it when I started.  Holds were no joke. None the full 45 sec. :(

My binge weekend wasn't so binge-y. Leaning towards another month w/ a cheat day each week. See if I lose any more mm or plateau / gain.

paleo day 29

It's the weekend here, so gonna cut my paleo experiment a day short so I can enjoy the binge over the weekend , opposed to when I'm back at work and won't be able to take full advantage. So what were the results?

First the parameters. Paleo-ISH. Meaning I tried to eat clean and natural but still had coffee w/ sugar and milk, and drank milk. No bread, pasta, potatoes, etc. No soda (last week or so I had a few diet drinks, but zero sugar, etc so shouldn't have effected anything). Limited cheese. Ate mostly meats, veggies, nuts, berries and fruit. Drank water and milk.

Start weight: 192.3
Finish weight: 190.8

Start body fat: 11mm (15.9%)
Finish body fat: 9mm (13.8%)

At a glance it seems it was moderately effective. Not a lot of weight, and actually my weight fluctuation went back and fort between 193.x and the low of 190.8. Is it just luck that I'm at my low today, which I was at before but went up again before coming back down? And BF stayed consistently at 11mm until this last week. Hard to say.

About 1/2 way through I had seen no positive results and was sure I would abandon it after my 30 days were over. Now I'll enjoy a relaxed weekend and then make the decision if I continue with the experiment or not. If so, I'm sure I'll modify it somewhat.

Paleo day 23

CFFB


30 Squats Body Weight (195#)
30 Ball Slams 40 lbs
Rest 10 minutes then...
Tabata Row

For 20 seconds row as far as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total meters rowed.
*Goal is 1000 meters.

1. 1:42.0 / 98
2. 1:45.2 / 95
3. 1:53.6 / 88
4. 2:00.4 / 83
5. 2:03.4 / 81
6. 1:59.0 / 84
7. 1:54.9 / 87
8. 1:54.9 / 87

A. 1:53.6 / 704m

Very short of the 1k goal. Next time will try to keep all below 2:00.0

Paleo day 20

3.25km @ 20:00 min

5 min each: 8.3, 9.3, 10.3, 11.3

paleo day 18

Missed a bunch of post but still doing paleo-ish and WODs.

In-Season/ Off-Season
Complete 4 rounds: 
Max Rep Bench Press 225 lbs (185 smith... Yea, gay)
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20 lbs (plate sit-ups)

1. 10, 8
2. 8, 6
3. 6, 5
4. 6, 4

Weak!

paleo day 10

Morning:

- choco milk

Breakfast:
- 2x boiled eggs
- banana
- coffee

Lunch:
- chicken
- mixed veggies
- salad

- coffee

Run
3.2 km (2.0 mi): 17:45

2 min: 11.5 kph
On the min.  10.0-11.5 kph

Dinner

-Teriyaki steak
- veggies

- coffee

day 09 paleo

Missed posting (obviously). Still on my paleo-ish. Into week two.

Metrics from yesterday:
BW: 191.5
BF: 11 mm ~15.9%

Morning
- coffee
- choco milk

Lunch
- sausage
- choco milk
- coffee

CFFB

Complete 3 rounds:
You have 2 minutes to complete the following:

Complete the following cycle 5 times with 135 lbs:
Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk
Sprint 300 yard shuttle

*300 shuttle is done with six (6) 50 yard or (5) 60 yard sprints. 

Rest 3-5 minutes between rounds.

*You have to complete each round in 2 mintues to count it completed.

- 110# fixed bb
- TM @ 14.1 kph
2:17, 2:09, 2:11

Obviously missed all three.  Still smoked.

Dinner:
- salmon
- mixed veggies

- choco milk

Day 06 paleo

Better late than never.

Morning:

- choco milk
- banana

Ruck march: 10kg, 7km, 1:14

- coffee

Lunch:

- sausage
- ground beef
- mixed veggies
- diet pepsi *

- coffee

Dinner:

- spicy lemon chicken

- coffee
- choco milk

* diet pepsi at lunch, 1 calorie. was needing a bit more after the short but hot ruck march we did this morning

Day 04 & 05

Forgot to post yesterday. Long daupy at work. Standard eating as before and today. Didn't do WOD.

Today.

Morning: choco milk, banana

- coffee

Lunch: Swedish meatballs, corn on cob, salad

- coffee

SWOD

HPS: 3 x 5x 100 (fixed bar)
SPU: 10, 7

DWOD: 3 rds. 20 yd bear crawl, DL 6 x 100, burpees x 10

7:44. Was supposed to be 5 rds and 315 on DL. Limitations of gym and a scaling for rest of month.

- choco milk

Dinner:

Ham salad, bell peppers, tomatoes
Watermelon
Choco milk

- coffee

Day 03 paleo

Morning:

- chocolate milk, banana

Breakfast:
- 2x boiled eggs
- 3x bacon strips

Lunch:
- sausages
- broccoli
- salad

Dinner:
- sausages
- watermelon
- cantaloupe
- chocolate milk

Today was a rest day for cffb. Could have ran but will save that for next week. :D

Day 02 paleo

Morning:

- Coffee

- chocolate milk, banana

Lunch: sausage salad

Skipped cffb today. Body is sore! Sucks having slacked and getting old.

Dinner: sausage, raspberries, nuts

- coffee

- chocolate milk, banana

Day 01 paleo

Morning:

BW: 192.3
BF: 11mm /~ 15.9%

Coffee. Didnt eat breakfast causevwe neglected to do some grocery shopping yesterday.

Bike ride to Spinney's

Lunch: salad with bell pepper, tomatoes, and chicken lunch meet. Then a handful of raspberries.

CFFB

SWOD:

10 min of gymnastics (bridge progression)

Handstand holds: 3 x 20 sec

DWOD:

Off-Season

Complete:
9 Clean & Jerks 
Sprint 1 Gasser
6 Clean & Jerks  
Sprint 1 Gasser
3 Clean & Jerks
Sprint 1 Gasser

110# bb, 
250m tread @ 14.0, 14.2, 14.4

Post WOD chocolate milk

Dinner:

Chicken & shrimp fajita (minus tortilla) w/ rice & retried beans

Coffee

Paleo-ish, like I said.

cffb

So... it's seems as if I've been slacking for a bit too long. Clamping down and gonna try to get serious, starting today I'm following the cffb off-season protocol. No more excuses of not right equipment / weights, etc. I'll sub whatever needs to be. I'm starting off "light" until I'm back into the swing of it them bump the weights up to heavier.

Starting tomorrow I'm gonna attempt 30 days of paleo-ish. I'll long my food, along with some body metrics and see what happens.

For today:

SWOD:

SQ: 12 x 2 x 205 (smith)
PP: 3 x 3 x 110 (fix bb)

DWOD: Volkswagen
21-15-9 of:
BP @ 110
PU

run

3.22km @ 20:00 min

5 min each: 8.2, 9.2, 10.2, 11.2

run

warm up: 5 min @ 8.0 kph

15:50 min 3.2 km (2.0 mi)
Steady 13.1 for 1.70
Dropped to 11.0 then increase .1 kph every minute to 11.7

Power snatch

probodx

PS: 12 x 2 x 50 kg (110#)
2 on the minute

OHS & DU

probodx

Three rounds for time of:
40 kg(88#) Overhead squat, 10 reps
50 Double-unders
13:04

run

warm up: 3 min @ 8.0 kph

15:55 min 3.2 km (2.0 mi)
Steady 13.1 for 1.60
Dropped to 11.0 then increase .1 kph every minute to 11.7

1 second better than last time. Ugh, felt worse!

FS & BP

probodx

FS: 3 x 17 x 110#

BP:
1 x 25 x 110#
1 x 15 x 110#
1 x 10 x 110#

run

Easy run instead of rest day

20:00 min run, 3:15 km

5:00 @ 8.0, 9.0, 10.0, 11.0 kph

OH lunges

probodx

OH lunges
3 x 10 x 40

run

probodx

warm up: 3 min @ 8.0 kph

15:56 min 3.2 km (2.0 mi)
Steady 13.1 for 1.50
Dropped to 11.0 then increase .1 kph every minute

LPU & PC

probodx

L-PU: 3 x 3
PC:
1 x 3 x 20kg (44 lbs)
1 x 3 x 30kg (66 lbs)
1 x 3 x 40kg (88 lbs)
1 x 3 x 50kg (110 lbs)
1 x 3 x 60kg (132 lbs)

DU: 7 x 15 w/ 10-15 sec break

FS

probodx

FS: 3 x 16 x 110

DBDL

probodx

DBDL:
1 x 5 x 50
1 x 5 x 75
3 x 10 x 100

FS

probodx

Mobility

FS: 3 x 15 x 110 (heaviest available)

DU: 7 x 15 (5rds + 7)
10 sec rest between sets

BS

Mobility

probodx (x 5 reps)
- ball routine
- bells back
- the squat
- single arm circle

- oak arm raises (bench/knees) 2x5

BP: 1 x 30 x 100

probodx (x 5 reps)
- angle bells
- overhead bells
- crossover fly

cffb

cffb

10,000 lbs
Lift 10,000 lbs as fast as possible using only one rep of the following:
1 Squat
1 Press
1 Deadlift

All @ 100#, modified to FS, added PC between DL and FS

Time: 11:58

Took short breaks after each 5 until 15, then every 2 until 22, then singles until 31, pushed thru for 33 + 1. Next time this comes up will go even lighter and see if I can break 10 min mark. Once I do that then I'll try a heavy attempt and see how it goes.

run

Warm-up run: 5 min @ 8.0kph

5 sets of:
500m @ 14 kph, 500m @ 9 kph
Time: 27:24

DU & thrusters

Warm up: 5 min @ 8.0 kph

3 rds for time:
DU x 50
DB thrusters @ 10# x 25
Time: 10:38

run

Warm-up run: 5 min @ 8.0kph

14:46 min 3.2 km (2.0 mi)
Steady 13.1

PR
Was seriously sucking at the end.

Nancy

Warm-up

"Nancy"

5 rounds for time of:
400 meter run
50 pound Overhead squat, 15 reps

15:46. Used TM set @ 14.0 kph, starting from full stop each time. No BB in gym so used fixed weight, although doubt I would or could have done rx. 

run

Row: 1000m @ 5:12

Warm-up run: 2 min @ 8.0kph

07:?? min 2.05km 
Steady 13.1

Broke looking at distance. Stopped for a minute then continued at slower pace.

7:18 min 1.15km
8.0-11.5, increase 0.5km each minute
 

cffb

cffb

DB squat cluster: 1 x 25 x 50
LPU: 3 x 3
DBSP: 3 x 5 x 50
DU x 50

crossfit

Probodx: 10ish min

DBDL: 5 x 5 x 100
DBSLDL: 1 x 5 x 100

BS & SP

BS: 3 x 5 x 110
SP: 3 x 5 x 110

Heaviest bar in gym :(

run

Warm-up run: 5 min @ 8.0kph

14:52 min 3.2km (2.0 mi)
Steady 13.0

Fastest 2 mile since I started running again. 

cffb

Strength:
DBDL 5 x 5: 50, 60, 70, 80, 90
L-pull-ups: 3 x 3 

No barbell so fell to DBs. First "strength WOD in a while, so ramping up slowly.

WOD:
Complete 7 rounds:
Handstand Holds for maximum time
10 Supine Ring Pull Ups

.Did sets of :15 sec to start back up and scaled down to 5 sets

run

Warm-up run: 5 min @ 8.0kph

14:00 min 3.km (1.87mi)
Steady 13.0

Been slacking on my WODs And posts.

run

Warm-up run: 5 min @ 8.0kph

12:00 min 2.57km (1.59mi)
Steady 13.0

run

Warm-up run: 5 min @ 8.0kph

10:00 min 2.14km (1.32mi)
Steady 13.0

Wanted 12 min but bailed

run

Warm-up run: 5 min @ 8.0kph

11:00 min 2.25km (1.46mi)
Steady 13.0

run

Warm-up run: 3 min @ 8.0kph

20:00 min 3.74km (2.32mi)
Steady 11.3

run

Warm-up run: 5 min @ 8.0kph

10:30 min 2.25km (1.39mi)
Steady 13.0

run

Warm-up run: 5 min @ 8.0kph

10:00 min 2.14km (1.32mi)
Steady 13.0

run

Warm-up run: 5 min @ 8.0kph

9:30 min 2.03 km (1.26mi)
Steady 13.0

GB

L-sit PB: 3 x 15 sec

Push-ups XR Bulgarian: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups L:  3 x 3 (slow)
V-ups straddle: 3 x 3 (slow)

Push-ups: 6 x 10 (1 min rest)
 

run

Warm-up run: 5 min @ 8.0kph

9 min 1.92 km (1.19mi)
Steady 13.0

run

Warm-up run: 5 min @ 8.0kph

9 min 1.91 km (1.18 mi)
Steady 12.9

run

Warm-up run: 5 min @ 8.0kph

9 min 1.89 km (1.17 mi)
Steady 12.8

One-arm db swings: 1 x 55 x 30#

run

Warm-up run: 5 min @ 8.0kph

9 min 1.88 km (1.16 mi)
Steady 12.7

One-arm db swings: 1 x 55 x 30#

GB

L-sit tuck: 3 x 30 sec

Push-ups XR: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups L:  3 x 3 (slow)
V-ups straddle: 3 x 3 (slow)
 

run

Warm-up run: 5 min @ 8.0kph

9 min 1.86 km (1.15 mi)
Steady 12.6

One-arm db snatches: 1 x 50 x 30#

GB

L-sit tuck: 3 x 30 sec

Push-ups: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups: 3 x 3 (slow)

run

Warm-up run: 5 min @ 8.0kph

9 min 1.85 km (1.14 mi)
Steady 12.4

One-arm db swings: 1 x 50 x 30#

run

Warm-up run: 5 min @ 8.0kph

9 min 1.83 km (1.13 mi)
Steady 12.4

One-arm db snatches: 1 x 50 x 25#

GB

L-sit tuck: 3 x 30 sec

Push-ups: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups: 3 x 3 (slow)
V-ups: 3 x 3 (slow)

run

Warm-up run: 5 min @ 8.0kph

9 min 1.82 km (1.13 mi)
Steady 12.3

One-arm db swings: 1 x 100 x 25#

run

Last two weeks busy with dog & pony. Too beat down to get good WODs in. It's over so back at it!

Warm-up run: 5 min @ 8.0kph

9 min 1.80 km (1.11 mi)
Steady 12.2

One-arm db snatces: 1 x 50 x 20#

run

Warm-up run: 5 min @ 8.0kph

9 min 1.79 km (1.11 mi)
Steady 12.1

One-arm db snatches: 1 x 100 x 20#

run

Warm-up run: 5 min @ 8.0kph

9 min 1.78 km (1.10 mi)
Steady 12.0

One-arm db swings: 1 x 100 x 20#

GB

L-sit tuck: 3 x 30 sec

Push-ups: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups: 3 x 3 (slow)
V-ups: 3 x 3 (slow)

squats: 100 x air

run

Just back from Kathmandu!

Warm-up run: 5 min @ 8.0kph

9 min 1.75km (1.08 mi)
Steady 11.8

One-arm db swings: 1 x 100 x 15#

run

Warm-up run: 5 min @ 8.0kph

9 min 1.72km (1.06 mi)
Steady 11.6

One-arm db snatches: 1 x 100 x 15#

GB

L-sit tuck: 3 x 30 sec
Frog sit: 3 x 30 sec

Push-ups: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups: 3 x 3 (slow)
V-ups: 3 x 3 (slow)

squats: 75 x air

run

Warm-up run: 5 min @ 8.0kph

9 min 1.69km (1.05 mi)
Steady 11.4

One-arm db swings: 1 x 100 x 15#

run

Warm-up run: 5 min @ 8.0kph

9 min 1.69km (1.05 mi)
Steady 11.4

One-arm db snatches: 1 x 100 x 10#

run

Warm-up run: 5 min @ 8.0kph

One-arm db swings: 1 x 100 x 10#

9 min 1.66km (1.03 mi)
Steady 11.2

GB

L-sit tuck: 3 x 30 sec
Frog sit: 3 x 30 sec

Push-ups: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups: 3 x 3 (slow)
V-ups: 3 x 3 (slow)

squats: 75 x air

Bumped up difficulty but don't have book handy for proper names. Will fix it another time.

run

Warm-up run: 5 min @ 8.0kph

9 min 1.62km (1.19 mi)
Steady 11.0

run

One arm DB snatch: 1 x 100 x 10# (each arm, alternating)

9 min full speed 1.92km (1.19 mi)
Steady 13.0kph

row

2k row: 8:28.0

run

9 min full speed 2.04km (1.26 mi)
.2 increase each min (13.0- 14.6)

run

9 min full speed 2.01km (1.24 mi)
.2 increase each min (12.8- 14.4)

GB+

L-sit tuck: 3 x 30 sec

Push-ups: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups: 3 x 3 (slow)
V-ups: 3 x 3 (slow)

1-arm db swing: 100 x 5#
squats: 50 x air

Decided to add a little extra to the GB work I'm doing. Losing weight and not happy about it.

run

9 min full speed 1.98km (1.23 mi)
.2 increase each min (12.6 - 14.2)

GB

L-sit tuck: 3 x 30 sec

Push-ups: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups: 3 x 3 (slow)

GB

L-sit tuck: 3 x 30 sec

Push-ups: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups: 3 x 3 (slow)

run

9 min full speed 1.95km (1.21 mi)
.2 increase each min (12.4 - 14.0)

GB

Skipping any inverted work for now. Equilibrium is back to normal but not going to push it for a while.

L-sit tuck: 3 x 30 sec

Push-ups: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups: 3 x 3 (slow)

V-ups tuck: 3 x 3

run

Haven't ran in a few days. Schedule just seems to get in the way. Gonna try the CF Endurance site for cardio. Something different and since I don't have a specific training goal right now, why not?

9 min full speed 1.9km (1.18 mi)
.2 increase each min (12.0 - 13.4)

run

30 min run = 5.90km (3.66 mi)
.4 increases (9.4-12.2)

2 miles @ 16:42

GB

Handstand holds: 3 x 30 sec
L-sit tuck: 3 x 30 sec
Planchette frog stand: 3 x 30 sec

Push-ups: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups: 3 x 3 (slow)

V-ups tuck: 3 x 3

Deck squats: 3 x 3

Run

Long week at work, missing several WODs. For today:

30 min run = 5.87km (3.64 mi)
.4 increases (9.2-12.2)

2 miles @ 16:52

run

Skipped PBX today. PT test Sunday so last WOD until then.

30 min run = 5.77km (3.58 mi)
.4 increases (9.0-12.0)

2 miles @ 17:07

GB

Missed a few wods but such is the way it goes.


Handstand holds: 3 x 30 sec
L-sit tuck: 3 x 30 sec
Planchette frog stand: 3 x 30 sec

Push-ups: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups: 3 x 3 (slow)

V-ups tuck: 3 x 3

Deck squats: 3 x 3

run and pbx

probodx
- ball routine
- curl-ups
- macaranas 
- pouring out
- pouring in
- figure 8
- back curl-ups
- kneeling oh rock
- angle lift
- overhead lift
- crossover fly
- single arm circles
- swimmers
- forward bell lift
- elbows to ceiling
- back bell lifts
18 min

30 min run = 5.74km (3.56 mi)
.4 increases (8.8-12.0)

2 miles @ 17:16

run

Skipped PBX and just did the 20 min walk with Dymphna after our Spunky Spuds baked potato dinner, then ran.

30 min run = 5.60 km (3.47 mi)
.4 increases (8.8-11.6)

2 miles @ 17:35

Best time and distance to date.

Gymnastic Bodies

Another book I picked up over the holidays, Gymnastic Bodies by Coach Sommers. Gonna dabble a little and came up with this WOD.

All sets with a 1 min rest between

STATIC
Handstand holds: 3 x 30 sec
L-sit tuck: 3 x 30 sec
Planchette frog stand: 3 x 30 sec

UPPER PUSH
Push-ups: 3 x 3 (slow)
Dips: 3 x 3 (slow)

UPPER PULL
Pull-ups: 3 x 3 (slow)

CORE
V-ups tuck: 3 x 3

LEGS
Deck squats: 3 x 3 (failed each one)