11072010

For Time:
9 Deadlifts (255/175) 125
45 Sit ups
Run 800m
6 Deadlifts
30 Sit ups
Run 800m
3 Deadlifts
15 Sit ups
Run 800m

20:12

The running felt great, i didn’t once think about how much I hate running, and I didn’t once slow down or walk.

10262010

2 Squat Snatches (~80% of 1RM) 42lbs
Run 400m
2 Squat Snatches
20 Jumping Pull-ups
2 Squat Snatches
Run 400m
2 Squat Snatches
20 Burpees
2 Squat Snatches

10:50

10052010 800m ‘sprints’

800M 4:40
800M 4:29
800M 4:26
800M 4:29
Had enough energy to really sprint it out the last 100M every time.

09212010

WOD at home:
AMRAP 15
Run 400M (on tread mill)
25 Situps
25 Squats

3 Rounds + 160 Meters

091110 – Helton

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

“Helton”
Three rounds for time of:
Run 800 meters
50 pound Dumbbell Squat Cleans, 30 reps -15lbs
30 Burpees

43 minutes – 12 burpees

09082010 – Press

Week 1 Wendler Press:
5 x 40
5 x 47.5
8 x 52.5
——————
4 Rounds
Run 400m
50 Double Unders (sub 1 minute of trying)

14:50

08152010 – Run/Row 4.4K

Run 1000m
Row 1000m
Run 800m
Row 800m
Run 400m
Row 400m

27:50

07232010 – Running Annie

Physical Therapy: 2 sets of 20lb medicine ball wall balls.

“Running Annie”
50 Double Unders (2x Singles)
50 Sit-ups
400m Run
40 Double Unders
40 Sit-ups
400m Run
30 Double Unders
30 Sit-ups
400m Run
20 Double Unders
20 Sit-ups
400m Run
10 Double Unders
10 Sit-ups

21:39

06162010 Press/3K

Press
5-5-5

65(4)-60-60(4)

Run 3000m

5:50/7:20/7:20 = 20:32

06022010 Push Press 95lbs PR

Push-press
1-1-1-1-1-1-1

65-70-75-80-90-95-100F

2 Rounds
Run 1000m
Rest 2 minutes

5:34/7:18