Thursday, February 23, 2012


20 GHD Sit-ups
5 Push jerk

Post load and time.

beyond the whiteboard mean time – 10:00

7:59 @ 85#

I did this one immediately following the triplet. Good WOD.

10 push-ups
12 wall ball shots
15 kettlebell swings

I accidentally added an extra round to this one.

At SIX rounds, my time was 8:28. I used a 1 pood KB and a 16# medicine ball.

finished off with 150 fast rope singles...

Wednesday, February 22, 2012

This Month's Motto:

"But I discipline my body and bring itinto subjection, lest, when I have preached to others, I myself should become disqualified." Paul, to the Corinthians (1 Cor. 9:27).

Here's to Mudder training! Thirty-eight days to Mud and fun!

21:00 run

Mixed it up with some road AND cross-country hill running. Close to 5K, but don't have the route measured...

Tuesday, February 21, 2012

5K run/muscle ups,push press, 1000m row

5K run - 23:13



10 muscle-ups

100 push press, 55#

1000m row

10:35 @ 55#

I found this one on the main site a couple months ago. I'm not sure of the rx'd weights, but given the reps on the push press, I kept it comfortable. It got heavy at about 60. Pshew!

Monday, February 20, 2012

It all starts with a rope climb...

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

19:10 @ 12# medicine ball, 1 pood kettlebell

I lost a good :30 on this one, lingering at the bottom of the rope, trying to psyche myself up for that last rope climb. This was a powerful combination. Albeit a near 20-minute time, I persisted with a constant effort throughout. Great WOD…especially for all you Mudders.

Thursday, February 16, 2012

Wednesday, February 15, 2012

criticism and contempt for the achievements of others

"There are many who confine themselves to criticism of the way others do what they themselves dare not even attempt. There is no more unhealthy being, no man less worthy of respect...[that will]seek, in the affection of contempt for the achievements of others, to hide from others and from themselves in their own weaknesses." T.Roosevelt

Thursday, February 9, 2012

AMRAP 12 mins

10 pullups
75# DB deadlift, 5 reps
135# push press, 8 reps

7 rounds+10 pullups+5 deadlifts
(used 45# dumbells and 90# on the press)

warmed up with:
jump rope, 1:00 each of singles (89) and doubles (43)
30 of -
GHD situps,
back extensions,
walking lunges (45# OH),
mountain climbers, using purple bands for resistance

Wednesday, February 8, 2012

"Triplet"; "Potent Couplet"

5 RFT:
12 kettlebell swings
12 box jumps
12 ghd sit-ups

8:58 – 1 pd, 24″ box, GHD situps

Grandly disappointed in my time; the rounds felt a little sluggish, primarily due to the box jumps.

I always get a little antsy with box jumps after my debacle about a year ago. (I have the mental AND physical scars to justify the hesitation.)

"Potent Couplet"
5 RFT of:
15 thrusters, 75 lbs
15 sumo deadlift high pulls, 75 lbs

8:28 @ 55#
I did this after the Triplet WOD. Not sure if that was good or bad.

Sunday, February 5, 2012


Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

(from main site 2/5/12)

8 rounds
I went light on the weight at 65#, as I wanted to be able to maintain a good, strong form for the OH squats. Effective WOD; it always surprises me how the GHD machine serves to really work the legs over, leaving them a little tired for the remaining movements.

Clean up those Kettlebells!

7 Power Cleans @ 155#
10 Kettlebell swings 1.5pd
400m Run

10:55 @ 85lb, 1 pood

I hit a wall immediately into this WOD. I think my body’s aching for some recovery time. Great WOD, and even greater pushing through it with AMiill running ahead.

Wednesday, February 1, 2012

hodge-podge: lifts and rows

Programmed a “hodge-podge” WOD tonight to implement some essential lifts and broke it up with some rowing. I did it for time, using 75# throughout, and finished it in about 16:25.

25 push press
250m row
25 hang power clean
250m row
25 back squats
250m row
25 front squats


4 x 400 m run (with AMiill)

approx. 2 min. rests between (while waiting for Alisha to finish her situps)

Runs, Situps

4 RFT:
400m run
50 sit-ups

13:25, as rx'd