Thursday 10/16/2008

WOD
4 rounds of 10 reps each:
Thruster (65#)
Decline Situp (25#)
Pushup
Back Extension (25#)

WOD: Revolution
15-12-9 reps of:
DB Manmakers
Box Jumps

I discovered a movement worthy of incorporation into workouts after scaling the dividing wall at Joust separating the main gym from the yoga/cycling room on a whim (goes towards practice for the military's Standard Obstacle Course) -- 6-foot wall climbs for time!
***

"We must embrace pain and burn it as fuel for our journey."
- Kenji Miyazawa

Tuesday 06/10/2008

WOD
21-15-9 reps of:
Deadlift (185#)
Handstand Pushup
Box Jump

Time: 14:17

WOD
21-15-9 reps of:
KB Snatch (R)
Ring Dip
KB Snatch (L)
Power Wheel Pike-Up/Pushup
KB American Swing
Double Under

***
"“What do you like doing best in the world, Pooh?”

“Well,” said Pooh, “what I like best...”
- and then he had to stop and think.

Because although Eating Honey was a very good thing to do, there was a moment just before you began to eat it which was better than when you were, but he didn’t know what it was called."
- A.A. Milne

Monday 05/12/2008

WOD
10 rounds of 5 reps each:
DB Jumping Squat into Thruster*
Bench Dip
Pushup
Weighted Decline Situp

*DB Jumping Squat into Thruster - Perform a jumping squat with the DBs racked on your shoulders, and immediately dip down again and explode upwards with the DBs overhead into a thruster.

WOD
KB Snatch (R/L): 20-18-16-14-12-10-8-6-4-2
Power Wheel Rollout: 10-9-8-7-6-5-4-3-2-1
Pistol (One-legged Squat R/L): 10-9-8-7-6-5-4-3-2-1

***
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort."
- Herm Albright

Tuesday 05/06/2008

WOD
2 x 5R/5L DB Turkish Getup, then:

15-12-9-6-3 reps of:
DB Complex (Clean + Push Press)
Pushup
Jumping Lunge

WOD
3-mile run; rolling hills

With a pair of 12 kg KBs, perform 3 rounds of 10 reps each:
Double KB Snatch
Double KB Clean and Press
Double KB Overhead Squat
Double KB Shoulder Press
Double KB Overhead Walking Lunge
Run 150 m between exercises (not rounds).

***
"Use your health, even to the point of wearing it out. That is what it is for. Spend all you have before you die; do not outlive yourself."
- George Bernard Shaw