Power Gym

2x5 muscle ups

10 overhead squats 45lb

Clean and jerk: 3 at 111, 131, 131, 131lb

Tabata squats: 23, 23, 24, 23, 23, 23, 24, 21

Tabata pushups: 24, 22, 12, 8, 11*, 12*, 12*, 12*

Tabata abs

Tabata skyhumps

CFWoD 8/25/09

1km in 4:10

Scaled: as many rounds as possible in 10 minutes of:

5 thrusters 95lb

7 hang clean 95lb

10 sumo deadlift high pull 95lb

Completed 4 rounds

As many reps as possible in 3:00 of:

One-arm DB snatch 45lb, alternating

Completed 36 per arm

Abs

1km in 3:50

Run, Lift

0.5mi warmup

1mi in 6:30

10 pushups at +35lb

Bench press: 10 at115, 6 at 125, 2 at 130lb

7 pushups at +45lb, 8 pushups

3x10 BB military press 45lb

10 front shoulder raise with 25lb plate

10 big circles with 25lb plate

10 DB lateral shoulder raises 10lb

15 slow pushups

1mi in 6:48

CFWoD 7/31/10

Modified--4 rounds for time:

400yd suicide (4x100yd)

25 burpees

Finished in 11:26

Sprints: rest what you just ran

100yd in 0:15

100-100yd in 0:32

100-100yd in 0:30

100yd in 0:12.7

100yd in 0:12.1

100yd in 0:12

My legs were dead from yesterday, so I cut the rounds to 4 instead of 6 but decided to do some sprints at the end to work on my form

Lift

10 overhead squats 45lb

5 overhead squats 95lb

Squats: 5 at 135, 5 at 155, 5 at 165lb

Bent over rows: 10 at 65, 10 at 85, 10 at 105lb

20 walking lunges with 40lb DBs

10 lunges per leg with 85lb BB

DB curls: 10 at 25, 7 at 30lb

Marine Abs

CFWoD7/21/2010

Modified, obviously.

7 rounds for time:

3 squat clean 135lb

4 BB military press 95lb*

*5th round 90lb, 6th and 7th rounds 85lb

Finished in 8:40

10 pushups at +45lb

10 pistol squats per leg

25 V-ups

I dropped the weight after catching the last rep in the 6th round of cleans. After I finished the workout I looked down at the bar and found two big chunks of skin and hair sticking to the bar where it scraped my shins. Ouch.

CFWoD 8/14/2010

Had to make do with a limited supply of dumbbells, so we worked our way back down the pyramid doing max reps at each weight.

1 pullup

1 pullup at +10lb

1 pullup at +15lb

1 pullup at +20lb

1 pullup at +25lb

1 pullup at +30lb

1 pullup at +35lb

4 pullups at +40lb

5 pullups at +35lb

3 pullups at +30lb

4 pullups at +25lb

4 pullups at +20lb

3 pullups at +15lb

3 pullups at +10lb

More digging

3 more hours of pickaxe and shovel work.

Digging Deep

In lieu of a workout today, I helped Ronnie pickaxe and dig to expand the driveway. 3 hours of yardwork (hardwork).

Lift

1km in 5:15 warmup jog

Bench press: 10 at 115, 5 at 135, 8 at 115lb

8 dips

8 BB military press 65lb

5 pushups at +35lb, 5 pushups

8 dips

8 BB military press 65lb

10 bosu pushups

8 dips

10 snatch balance 45lb

10 DB military press 25lb

1km in 3:55

Endlich

I've always wanted to swim a mile in one workout.

50 free

100 free

150 free

200 breast

250 back

100 fly

250 back

200 breast

150 free

100 free

50 free

Finished in under 48:00

CFWoD 8/8/2010

As many rounds as possible in 10 minutes:

7 squats 135lb

10 walking lunges, 45lb DB overhead left hand

7 burpees

10 walking lunges, 45lb DB overhead right hand

Finished 4 rounds,

plus 7 squats, 5 overhead lunges per hand, and 7 burpees

1.5mi in 11:15, including ~0:30 to tie shoes

Lift

10 BB curl 45lb

10 DB wide grip curl 20lb

10 BB close reverse grip curl 30lb

10 DB hammer curl 20lb

10 BB upright row 45lb

10 DB curl 20lb

100 BB curl 45lb

Bench press: 10 at 95, 8 at 115, 4 at 125, 2 at 135lb

10 front to 10 lateral shoulder raises 10lb

10 lateral to 10 front shoulder raises 10lb

0:45 bicycle kick

0:45 Russian twists with 12lb medball

0:45 motion planks

0:30 motion planks

15 pushups

Jog 1k

Lift, Swim

Got home at 12:30am last night after an 11-hour shift, then woke up around 5am to work 6am-2pm. The lack of sleep made me dial down my workout, and here's what I ended up doing:

3 muscle-ups

6 L-hang pullups

6 clean and jerk 135lb

Snatch practice for form: 6 at 45, 65, 95lb

2 muscle-ups

5 thrusters 95lb

3 rounds: (1 L-hang, 1 knee-tuck, 1 pullup, 5 knees-to-elbows)

200m IM

400m IM in 9:07

200m IM