Tuesday, Run 400m x6

Brand X 6:30p

Buy in: Forward roll + 1 handstand attempt + 1 forward roll, + 10x dot drill + balance beam + Vault + 10 S2S hops. X2

WOD:

6x
Run 400M
Rest 75

2:23; 2:24; 2:27; 2:28; 2:28; 2:26
Happy with those times

Cash out

Max clapping push-ups -7
Max explosive push-ups - 6
Max regular push-ups - 7

Monday, Row 5k 22:17

Not a pr but the 2k time was 8:41, which was a 1 second PR.

Sunday - Strict pull up work

Lazy weekend. Only workout I did was stretch my shoulders with the mobility exercises and then I did some mixed grip dead hang pull ups, because when I do a forward facing grip on the bar it hurts to hold up my body weight on right arm.

Did about 6 or 7 before I gave up.

Oh yeah I also carried a big piece of granite from our bathroom to our back yard to be worked on. That think must have weighed about 75 lbs.

Friday, Brand x 08:00 - DU/boxJumps/KB swings

THREE rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

1 pood, 24” box, stepped up.

18:50

Tuesdsay, Push Jerk 3x115

Push Jerk 3-3-3-3-3

65 - warm up

75-85-95-105-115

Not a PR but not a step back. This will go up.

Monday, 10x 15 DL 15 Push ups

10 rounds
15 95# deadlifts
15 push ups

18:00. PR.

"Brendan"

Last time I did this with 10 DL and 15 push ups. 22:48

Before that 24:58.

That is -4:48 and -2:10 for a cumulative improvement of 6:58 with 50 more deadlifts.

Friday Brand X - Back squat and 5150 cindy

Brand X

Buy in:
High rep Back squats
20x115
(never done high rep BSquat before)

Workout: 5150 Cindy

Amrap in 20
5 pull ups
15 squats
0-

5 push ups
15 squats
0-

Did rows on a parallel bar because it hurts to hang from a pull up bar. Gonna see a doc about that. OUCH.

12 rounds plus 5 rows.

Cash out - 15 Back Extensions/Max Plank Hold/15 back extensions.

Wednesday - WOD from 100615 Rowing and Wall Ball

For time:
Row 2K (8:47 PR)
50 Wall-ball shots, 12 pound ball
Row 1K
30 Wall-ball shots, 12 pound ball CRAP
Row 500 meters
20 Wall-ball shots, 12 pound ball

Used a spot about 10’ off ground in raquetball court.

24:28

horrible.

Tuesday, Brand X - Alternate workout

The Brand X WOD was:

Buy in: 2:00 of Jump rope-> 1:00 Side2Side hops-> :30 Burpees

WOD: 3 Rounds for time

5 Deadlifts (70% 1 rep max) #275
10 Pull ups
25 Wallballs #20



Cash out: Row 500m Sprint


My shoulder hurt me during the first three pull ups so DD had me do

800m - Run the long sides of the buildings and lunge the short sides. About 15 minutes. Dunno if this is as horrible a time as it seems. :/

Monday, WOD : Rowing / Bench Press Scaled

Pack: For time
Row 500 meters
1/2 body weight Bench press, 30 reps
Row 1000 meters
1/2 body weight Bench press, 20 reps
Row 2000 meters
1/2 body weight bench press, 10 reps

22:49

Rows: 2:07 / 4:17 / 8:48
BP: 15,7,8 / 13,5,2 / 10

Sunday, June 13th - 15 rounds sdhp, push ups, squats

Subbed sumo deadlift high pull for pull ups.

15 rounds for time:

5 SDHP 65#
10 pushups
15 squats

24:29

Friday - Deadlifts (3x205), 1/2 Grace (4:00)

Buy in: Deadlifts, max 1, 3 or 5 reps

95x5, 185x3, 205x3 (done, form breakdown on last 205 rep)

WO: 1/2 Grace, 95#, 4:00. Push jerks sucked.

Thursday - I'm not coming for you Elizabeth 13:11

Private with Jeff. It’s good to be back. No. I am not being sarcastic…

Did the mobility routine, and warmed up while Jeff was running the last couple rounds of his workout…then set up for Elizabeth.

Skill work! Cleans. Ring Dips. Counting. Abort, Abort Abort!

Then regroup for 4 minutes then,

3 rounds for time
5 band assisted bar dips
10 95# cleans
15 push ups

Finished in 13:11.

Wednesday, Upperbody rest day

Resting my shoulder...I seem to have tweaked it.

run 1/4 mi on Treadmill
50 squats

15:38

9:14 total run time. 6.5 mph for first three runs and 6.7 for the last.

Don't really have anything to compare to as I apparently never recorded the one I did on treadmill with 1/4 mile before.

Fran 6:44

6:30pm @ Brand X

Mobility exercises
Run 200m, 10 push ups, 10 squats

Fran
21-15-9
Thrusters if I used the bar I think I did, 65#
Pull ups

6:44

Not really happy with it but all the thrusters were unbroken.

There were some great efforts today. My partner (I’m sorry I forgot her name) got 6:03 with a 15# bar and beginner pull ups. She did all her thrusters unbroken too.

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The rest of his comedy stylings.

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Monday - Row 1000m x 4 PR

Row 1000m x4

4:19.7
4:18.4
4:26.3
4:21.1

17:25.5 for 4k
(rowed another 1k - 4:30 so 21:55.5 for total work time.

Last time 4:33 4:27 4:30 4:38
18:08 for 4k

42.5 second pr.

Saturday WO at Home: Thrusters/Push ups

Did at home:

21-15-9
65# Thrusters
Push ups

8:52

Last recorded time of this workout is 9:57
Broke up the middle set of thrusters.
Push ups were ridiculously broken. Still hurtin from Randy…er snatches…err crap ...you know what I mean!

Friday @ Brand X - Randy 12:37

Brand X

Buy in
5:00 min. Obstacle Coarse

WOD
“Randy”
75 Power Snatches #55

12:37

Slowest Randy Ever.

Thursday - Death by running. Actually it was 5k @ BrandX

After eating WAY too much mexican food at a late lunch I walked into Brand X to find the workout was

run 5K.

I did two miles around the big block and then did 2 figure 8's around BX which is approximatly 960M so just over half a mile.

2.5ish miles in 29:57 bleh.

The food in my stomach made me want to die.

Wednesday - Rowing Michael

Rowing Michael:
3rft
Row 1K
50 sit-ups (abmat)
50 Back extensions

28:25

1yr ago this took me 36:40....doesn't seem possible....wow.

Saturday - 30 pushups in one set PR +5

That is all.

Well, walked around Disneyland.

Thursday @ Brand X - baby Grace 3:52

Buy in: Clean technique-> 100m run-> 10 squats

WOD: “GRACE” (Scaled due to 4:30 cap for Big Dawgs)

30 Clean and Jerk

I used 75# and got 3:52. Next time I’ll go heavier.