WOD – 01.23.2013

Warmup
PVC pass throughs
2 RNFT of:
10 med ball cleans
10 wall balls
10 slam balls

WOD
30-20-10 of:
Hang squat clean to thruster
Kettle bell swing

Extra
100 pushups for time

Warmdown
1000m row

Results Continue reading

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WOD – 01.16.2013

This is the final position in a “skin the cat”

If there was any doubt whether or not I had Tiger Blood running through my veins from doing the Whole 30 today erased any of those doubts. I felt GREAT at the gym today. Amazing. I got a good nights sleep (alarm actually had to wake me) and I felt like I could just keep going and going.

Warmup
PVC pass throughs
Stretched my quads some on the ground
3 minutes of the bear complex with PVC

WOD
3 RFT
50 KBS 55/35
25 HR Push-ups
Then
5 Reps EMOTM for 10 Minutes of front squats 135/95

Extra
Skin the cats

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WOD – 12.31.2012

95 of these mother f’ers today.

Decided to take 2012 out on a high note…working out wise…

Today was my last day at CrossFit South Aurora and also my first day at CrossFit Crush. I woke up at 4:45am ready to go so I went to the 6am CrossFit Crush class and then rested a bit, ate some cookies (LAST DAY BEFORE MY WHOLE 30!!) and then went to the 9am CrossFit South Aurora class. So my workout today went a little something like this…

Warmup #1
Leg swings x10
Hip swings x10
Spidermans
Lunges
Toy soldiers
Pullups

WOD #1
50 OHS for time

WOD #2
21-15-9 of
95# snatch
1.5 pood KB swing

Cooldown
Couch sits
hamstring stretches on the floor and on a box

Went to parents house and had a banana, Larabar and about 5 cookies. Like I said, Whole 30 starts tomorrow. Gonna have beer tonight, too! Continue reading

WOD – 12.26.2012

Went to CrossFit Crush this morning – good people there, so it seems.

Warmup
PVC pass throughs
3 RNFT of
10 squats
10 pushups
10 hollow rocks

WOD #1
EMOTM for 10 minutes of 5 back squats with the “rest” holding the squat at the bottom. Use weight if possible.

WOD #2 – hang with me here, it was a complicated one
Max handstand pushups
Rest 30 seconds
3 RFT (5 min cap) of:
30 double unders (or 90 singles)
15 pullups
Rest 30 seconds
Max handstand pushups
Rest 30 seconds
3 RFT (5 min cap) of:
30 double unders (or 90 singles)
15 KB swings 55/35
Rest 30 seconds
Max handstand pushups

Results Continue reading