11082010, So long 1RM, Hello four rep max!!

Front Squat
5-5-5
95-105-110(4)

110 was my previous 1RM

Complete 5 rounds:
30 Sec Ring Dips
30 Sec Rest
30 Sec HSPU – negatives for the first few rounds, then holds
30 Sec Rest

43

11032010

Split Jerk
2-2-2
60% of your 1RM. Work on speed/power and the position of your split.

42-42-42

AMRAP in 15 min:
5 HSPU – on the box
10 Pullups
15 Kettlebell Swing (1.5/1pood)

4+15

07202010 – Mary

“Mary”
AMRAP in 20 Minutes
5 Handstand Push-ups  (on the box)
10 Pistols (holding the blue band)
15 Pull-ups red bands. switched to ring rows when my hand ripped open)

7

06132010 The Seven

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps 35#
7 Knees to elbows
245/175 pound Deadlift, 7 reps 95#
7 Burpees
7 Kettlebell swings, 2/1.5 pood  1
7 Pull-ups

Scaled considerably, but finished! 41:34

The Seven:

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

12182009

5 rounds for time:
1 Clean, 90% of 1RM  65lbs
3 Handstand Push-up negatives
5 Box Jump, 36/28in 28in
7 Strict Pull-up 2 black bands

12:40

I didn’t think the weight i used for the Clean was enough, until i woke up Saturday.

12122009

“Twelve Days of Christmas”
12 Box Jumps
11 KB/DB Swings, 25 lbs
10 Thrusters, 32 lbs
9 Ring Dips
8 Squat Clean & Jerks, 32 lbs
7 Sit-ups
6 Wall Balls, 12 lbs
5 Pull-ups
4 Burpees
3 Toes to Bar
2 Sumo Deadlift High Pull, 32 lbs
1 Handstand Pushup

30 minutes

9 full rounds, 10th rounds made it up to the burpees.

10202009- Did my first double under(s) ever!

Breakfast 3 eggs   3p

Snack Walnuts, Raisins

Lunch Salad with Chicken, Avocado, Lettuce, Egg, Apple, Red Wine Vinegar

Snack A few pieces of dried fruit

Dinner Baked Chicken, bbq sauce

———————————-

5 Rounds

50 double unders

10 HSPU

———————————–

my version:

5 rounds

2 minutes of double under practice

10 banded/box HSPU

17:28

080709… I CAN DO A PULLUP!

I can do a pullup completely unassisted, chin over the bar! I did it three times. (not in a row, but still…) Man it feels good to look over that bar!

WOD

4 Rounds for time

9 Box Jump, 30/24 in 20

6 Squat Clean, 135/95 lbs 65/55

3 HSPU pike

9:14

05072009….Pood?

An old Russian proverb reads: “You never know a man until you have eaten a pood of salt with him.”

haven't had dinner yet, but i am guessing it will be something like 3P, 4C, 4F.

WOD
For Time:
Run 1 mile
5 Rounds:
5 Handstand Push-ups (modified with a box)
15 KB Swings, 1.5/1 pood* (30 and 20lbs)
No rest between the run and the HSPU/KB

Time: 16:34

*A pood is a Russian measure equal to 16KG or about 36lbs.

1.5 pood = 24KG