July 29th, Brand X. TTB/DB snatch.

WOD: 3 Rounds for time

30 floor leg lifts
30 DB Snatch #25

Time 14:47

I would have used 30# db but I thought it was squat snatches…still not a bad time I guess. Did the floor lifts because it still hurts to hang from bar a little.

Cash Out: 5:00 minutes of handstand practice. Want a handstand pic in mexico that is legit. smile

July 28th, Row 5K 22:08

Row 5k.

22:08


I got this...I GOT this...

Tuesday July 27th - Deadlifts + MU/Squats/Run

Deadlifts x3 185, 195, 205 (PR)

3 rounds

5 bar muscle ups from squat
50 squats
200m run

11:10

July 20th...Deadlifts and Diane

Deadlifts (3x195, failure of confidence) and Diane scaled:

*use a weight you can do unbroken dl's with and dbs that you can't do unbroken shoulder press with.

21-15-9
Deadlifts 135#
Shoulder presses with db's.

Used 30 for first round then during the 15 set, Connor made me switch to 25# and go unbroken.

I forget my time. I didn't log it anywhere...prolly in a text, tweet or fbook post somewhere.

July 16th - 100 Burpees

100 Guerrilla burpees at Costco while waiting for my new tires to be installed. 100 degrees outside.

12:00

20 unbroken.

July 14th. running and thrusters

Porch
3 rounds for time
run 400m
85# thrusters

Cleaned from floor, broken all rounds (max set was 7 reps)

20:40

a while back I did a 5 round rowing 500m and 7 reps of 95# in 23 minutes…dunno if I’m happy with today’s time or not.

July 15th, 2010 Nasty Helen?

Made up my own workout…based on Helen:

3 rounds of

Row 500m
21 Hang Power Snatches 45#
12 Push ups

15:28

Brief Intermission.

Officer Dan Silver's book is available on Amazon Kindle format. If you would like to get a printed copy, please ADD the facebook page to your "likes."

Posting a wall message wouldn't hurt either... :)

tuesday

Row 500M
150 double unders
50 burpees.

20:43

25:15 last time.

Stopwatch Results

Lap1         00.00     02:24.96
Lap2      12:14.59     14:39.55
Lap3      05:58.88     20:38.43
Lap4         04.08     20:42.52
End           01.31     20:43.83

Timing by BlackBerry

Wednesday, 7/7/10 -- jackie with a twist.

Row 1000m
50 thrusters 45#
30 KB swings 35#

11:13

Thrusters unbroken
Subbed In swings for pullups.

Tuesday, Annie 13:43

Annie
13:43.66

Didn’t work out all weekend. Wore flip-flops all weekend.

Today at work gym:

Annie

50-40-30-20-10
Double Unders
Sit ups

13:43

My last time was 16:11. My goal for this was sub 16. Next goal…sub 12.

Push ups 50 in 3:22, pr by 25 seconds.