First Aid

Off to Hamilton to teach First Aid.

WU x 2

Row 5km

20:40

Very tired and sore.

Filthy Fifty!

31/M/175lbs

For time:

50 Box jump 20 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood (35Lbs DB)

Walking Lunge, 50 steps

25 Knees to elbows

50 Push press, 45 pounds

50 Back extensions50

Wall ball shots, 20 pound ball

50 Burpees50

Double unders (tuck jumps)
25 Knees to Elbows

26:42

I only did 25 knees to elbows and then at the end I felt like I wimped out so I did the last 25.Was shooting for 30:00 happy

Rest?

Well I didn't go to the gym after school. Instead I just went home and tried to study for a test on Friday. After about ten minutes I was bored and went outside to do handstands. That lasted for about 15 mins. Then I was tired so I went back to studying. Handstanding in large amounts is hard. Then practiced the assisted MU. It was fun too. That is all.

Train Hard or don't Bother!

WU x 2
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

26:43

I am taking Dave's advice and only doing the WOD and WU plus some skill.

By the way my wu went and then the wod I think that I am getting tired. Performance seems to be down. It could also be stress with school and the fact that I didn't eat either of my snacks today.
Will keep a few in the car for days like this.

Go Morning

WU x 3
10 OHS w/ O bar
15 athletic PU's
10 assisted MU's (Dips Pull Ups Subbed)
15 V Snaps
10-15 good mornings/back extensions
samson stretch

It was a wierd workout. Tried to remember the one posted on the site but screwed it up.

5 x 15 20lbs Wall Ball
60 SDLHP 65lbs
50 back Extentions

5-4-3-2-1
45lbs man makers
pull ups

3 rounds
400m Row
15 Push Ups

Hand Stand 3 x 20 secs
5 HSPU


2000 hrs
28:55 Run

Was bored and tired of studying so I went for a run.

Weighted Pull Ups

New Warm up x2

Pull Ups

1x 35lbs
1x60lbs
1x 70lbs
1x 70 lbs
1x 45 lbs
1x 45 lbs
3x 20 lbs
5x unweighted

hand stand push ups

3-5-5

l-sits total 30 secs

Linda "3 Bars of Death"

Well that was a good one! Thanks Dave.

Linda

10-9-8-7-6-5-4-3-2-1

Dead Lift 255lbs
Bench Press 175 lbs
Clean 115 lbs

Total weight lifted= 29,700 lbs
29:09

Not that sore this morning that is a surprise.

Rest Day

I am pretty tired today. I think that I have been letting my ego get in my way when I am at the gym. I do a 15 min WOD and then start getting into more stuff because I don't want the muscle heads to think that I am weak. How childish! Grow up Steve.

School is Cool and I am having a good time. It is taking more time then I thought it would and I have to put more effort into it then I wanted but I guess that is the price to pay.

Good link!

http://prairiehome.publicradio.org/

WFS

1/3rd Murph

1/3 of Murph

As a warm up to the big day I did:

800M Run

33 Pull ups

66 Push ups

99 Squats

800M Run

17:38

Then:

Tabata Squats score 13

Then:

4 rounds

5 Manmakers 25lbs

5 Pull ups

Good day Felt good and sweated a bunch.

Another reason big box gyms suck!

Well I have another reason I hate going to the gym. I walked in the gym and saw an old dude buck naked full monty. Yuck!!! Then as I round the corner there in aonther one walking from the sinks. Have you ever heard of a towel buddy?

CFWU x 2

5 rounds

400m row

20 push ups

not timed but really pushed the rowing. 2000m in 7:36

4 HSPU, 3 HSPU , 2 HSPU

Followed by

5 pull ups

20 Squats.

Then home for a shower.

Tired.

Killer!!!

Well my rejuvenation back to the gym was a good one. I wanted to see where I was with Fran.

Fran

21 - 15- 9

65Lbs thrusters

Pull ups

8:00 mins even. Last Fran was 8:46 with 58Lbs. A little improvment.

Then I did Tabata Squats with a score of 13.

Then...

5 Rounds

Man Makers x 10

Pull ups x 5

Just before the gym I did 4 Muscle Ups in a row without getting off the rings was happy with that.

Lazy Ass

Well St. Patrick's Day has come and gone. Today I was supposed to work out but seeing as I am a lazy ass I didn't. I have resolved that starting tonight I will get back on the zone full force and get my lazy butt into the gym when I am supposed to. I have been seeing some remarkable results and now is not the time to stop. Keep at it and achieve your goals.

Long time away

Well I went away to Meaford and I thought that I would have time to work out. No way. I had one night that I was able to go to the gym. Here it is.

"Cindy"

As many reps in 20 mins.

5 Pull ups
10 Push ups
15 Squats

24 cycles and 5 pull ups.

Was very tired and happy with the performance. My last one was 15.

Running Man

Well I woke up this morning a little hung over. I didn't really feel like going to the gym so I went for a run instead. Have no idea how far I went or how fast I was running.

23:46

Felt pretty good. Legs were a little stiff.

Man Maker!

Warm up x 2

5 rounds

10 Man Maker

5 Pull Ups

7:01

Then just for fun:

5 Rounds

Row 500M

10 Oly Bar thrusters

All Rows under 1:50

Acitve Rest!

Went to the Gym and learnt my new warm up. It will be good I think to switch it up a bit.

All Reps x 3 Sets

Overhead Squats 10 reps with Oly Bar
20 Push ups
20 Sit ups
10 dips
10 Pull ups
10 Good mornings

My Muscle Up!

http://www.youtube.com/watch?v=aT3Sy_mH7OM

YAHOO! First Muscle Up!

I am so excited. I have my rings in the garage and decided to see if I could do it. Cranked one off the first time. Couldn't believe it. Tired it again and had another one.

CFWU x 2 No pull ups

WOD

All Set Broken

50 Reps
10 inch box jumps (subbed DU)
Pull ups
Push ups

30 Reps
10 inch box jumps (subbed DU)

Pull ups

Push ups

20 Reps
10 inch box jumps (subbed DU)

Pull ups

Push ups

Tabata Squats 4 mins. Static Stretching 10 mins.

Nice

Well todays Workout was probably my worst one and didn't really push myself. Feel a little let down.

WOD

CFWU x 3 (Pull ups -10-10-7)

Front Squats

3-3-3-3 175 Lbs

Back Squats

3-3-3 175 Lbs

On a positive note:

9 Jan 07 - 7 Mar 07

196 LBS - 177 LBS

21 % BF - 15 % BF

Happy with that but want to get to 10% BF by July 07. Have a ways to go.

BW Bench Press how many times?

Wow that was a challenge.

CFWU x 3

3 rounds for time

500m Row
30 Reps Bench Press 175lbs
500m Row
30 Reps Bench Press 155lbs
500m Row
30 Reps Bench Press 135lbs

18:01

Tired and sore

Tactical Strength Challenge 2007

This past weekend there was a challenge that I was a part of and I am proud to post my results.

Stats

Age:31
Wt: 179lbs
Ht: 5'10

Deadlift: 360 Lbs 2xBW PR
Pull Up: 19 Strict form PR
KB Snatch: 72 @ 24Kg in 5 Mins