Tuesday, September 22, 2009

Level 2

I have not updated in a while so here we go.

Last Monday was level 2 testing. I passed but barely made 30 sec L-sit.

400 m run then
5 Rounds of:
9 Thrusters (95)
9 pullups

Time: 8:26 (harder than real fran)

10 overhead walking lunge (right then left) 40 pound DB
400m run
10 one arm snatch(right then left) 40 pound DB
400m run
20 jumping squats(45)
400m run
20 burpees
400m run

time: 9:40

3 rounds of:
3 cleans(135)
5 broad jumps(6 feet)
7 plyo pushups

rest 4 min then
5 rounds of:
5 cleans (135)
10 broad jumps (6 feet)
15 ringdips

time: 3:19, 5:51

Today's WOD:
AMARP in 10 min of: use 135
1 Snatch
2 Overhead squats
3 Clusters
4 Pushpress
50 foot sprint

3 1/2 rounds

Heavy. switched to 115 for overhead sqaut after round 1.

Wednesday, September 9, 2009

Catch Up

wolf gang puck level culinary skills

Yesterday: Fight Gone Bad Prep

round 1
sdhp (#75) 1 min
Pullups 1 min
run 200m

rest 2 min

round 2
box jumps 1 min
row for cals 1 min
run 200m

rest 2 min

round 3
push press (#75) 1 min
wallball 1 min
run 200m

This one seemed to be just as hard as the real fight gone bad. Those rounds could be in any order but that just happens to be the way I circuited around, ending on wallballs was not fun. The idea was to count your reps just as in the real FGB.



Press 3x5

amrap in 15 min of:
3 handstand pushups
5 pullups

It seems like Ive been doing a lot of handstand pushups lately (which is good cause it is one of my goats) and it feels like Im getting better. My hands ripped half way through so I did the rest of my KTE on high rings.

12 rounds

Wednesday, September 2, 2009


wackin and stackin

Stength: 3x5 Press

5 Rounds of:
3 strict pullups
4 deadlift 1.5 BW (#225)

This one felt really good but Im glad that there were not any more rounds after the 5th. I took my shoes off before the WOD and it seemed to make my handstand pushups significantly easiser. I broke up my sets on the HSPU in rounds 4 and 5, the rest was unbroken. Probably should have gone a little heavier on the deadlifts because it was a strength oriented workout.

Time: 4:05

31 Burpees for Vanessa's early Bday WOD: 1:10