WOD Run
6 miles Gallaway
Roughly 9 minute miles but knees felt good
Monday, August 31, 2009
8/29 Pullups/Dips
WOD
25 Rounds (two minute rest after 5 rounds)
5 L-pullups
6 Ring Dips
125 L-pulls and 150 Dips
25 Rounds (two minute rest after 5 rounds)
5 L-pullups
6 Ring Dips
125 L-pulls and 150 Dips
Friday, August 28, 2009
8/27 Run/Swim
WOD Morning "Run"
5 Hill Sprints and Stairs Junipero & Ocean
WOD Afternoon "Swim"
30 lap warmup
(1 lap cooldown 1 underwater)
5 100 IM's and Free Alternate
(1 lap cooldown 1 underwater)
5 50's w/paddles
3 50's (1/2 lap fly 1/2 lap one are fly)
70 laps total
5 Hill Sprints and Stairs Junipero & Ocean
WOD Afternoon "Swim"
30 lap warmup
(1 lap cooldown 1 underwater)
5 100 IM's and Free Alternate
(1 lap cooldown 1 underwater)
5 50's w/paddles
3 50's (1/2 lap fly 1/2 lap one are fly)
70 laps total
Wednesday, August 26, 2009
8/25 Lunge/Pullups/Situps
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft
6 Pull-ups
6 Sit-ups
10:20
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft
6 Pull-ups
6 Sit-ups
10:20
Tuesday, August 25, 2009
8/24 Cindy
WOD
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
27 rounds
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
27 rounds
Monday, August 24, 2009
8/23 Hike
Woke up at 4am and drove down to los angeles forest to do a 5 mile hike to the bridge of nowhere, jump off a bridge stapped by a rubberband and hike 5 miles back....good times
Friday, August 21, 2009
8/20 Handstand Pushups/L-Pullups
WOD Crossfit B-town
15 Handstand Pushups
1 L-Pullup
13 HSPU's
3 L-PU's
11 ""
5 ""
9 ""
7 ""
7 ""
9 ""
5 ""
11 ""
3 ""
13 ""
1 ""
15 ""
9:49
Did 7 more rounds of HSPU's and LPU's 5 reps each for 35 reps
Total reps 100 for each exercise
15 Handstand Pushups
1 L-Pullup
13 HSPU's
3 L-PU's
11 ""
5 ""
9 ""
7 ""
7 ""
9 ""
5 ""
11 ""
3 ""
13 ""
1 ""
15 ""
9:49
Did 7 more rounds of HSPU's and LPU's 5 reps each for 35 reps
Total reps 100 for each exercise
8/19 Thrusters/Cleans/S.D. High Pull
WOD at crossfit bellflower (thats right-I said it)
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
9 rounds plus 12 reps-so smoked, grip paralyzed....
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
9 rounds plus 12 reps-so smoked, grip paralyzed....
Wednesday, August 19, 2009
8/18 Muscleups/Burpees
WOD After Work at Wes' Gym
5 rounds:
7 Muscle Ups
21 Burpees
19:00-wow, thats all I have to say...
Stopped by wes' gym, took a good look at it and it has awesome crossfit potential, high ceilings, large square footage, rent free...giddy up
5 rounds:
7 Muscle Ups
21 Burpees
19:00-wow, thats all I have to say...
Stopped by wes' gym, took a good look at it and it has awesome crossfit potential, high ceilings, large square footage, rent free...giddy up
Tuesday, August 18, 2009
8/17 Pullups/Dips
WOD At home taking time between every other set
15 rounds:
10 dead hang pullups
12 ring dips
15 rounds:
10 dead hang pullups
12 ring dips
Monday, August 17, 2009
8/16 Bike
WOD Morning
Huntington Pier and back on bikes
26 miles a bit hungover
That afternoon had an awesome skate sesh with chomps and tyler at chino skatepark, crackin tall boys, smokin cigs, and eating cold jumbo jacks in the parking lot-hahha-good times!
Huntington Pier and back on bikes
26 miles a bit hungover
That afternoon had an awesome skate sesh with chomps and tyler at chino skatepark, crackin tall boys, smokin cigs, and eating cold jumbo jacks in the parking lot-hahha-good times!
8/15 Swim
WOD
Swim
30 lap warmup
(1 cool down, one underwater)
5 100's IM & Free Alternate on 2 minute
(1 cool down, one underwater)
5 50's free with paddles
(1 cool down, one underwater)
4 lap cooldown
70 laps...smoked
Swim
30 lap warmup
(1 cool down, one underwater)
5 100's IM & Free Alternate on 2 minute
(1 cool down, one underwater)
5 50's free with paddles
(1 cool down, one underwater)
4 lap cooldown
70 laps...smoked
That afternoon met up with john and some friends in seal, played bachi ball and bbq'd. Super mellow, went to the vans store with dawson and tara and saw ray barbee and the matson 2 jam out a jazz sesh at the Vans grand opening on 2nd
8/14 Double Unders/Abs
WOD
50-40-30-20-10
Double Unders
Leg Raises on Decline Bench
Abs are still sore Monday....bad idea to do so many
50-40-30-20-10
Double Unders
Leg Raises on Decline Bench
Abs are still sore Monday....bad idea to do so many
At night-went on a cool duffy ride around the harbor with lee and some friends for his bday...
Thursday, August 13, 2009
8/13 Diane/Pullups Timed
WOD During Work
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
19 Rounds + 15 reps = 205 kipping pullups in 20 minutes
21-15-9 reps of:
185 pound Deadlift
Handstand push-ups
5:07
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
19 Rounds + 15 reps = 205 kipping pullups in 20 minutes
21-15-9 reps of:
185 pound Deadlift
Handstand push-ups
5:07
At night-chilled with the homies at a concert in marina stadium park...cool peeps, good wine, perfect weather, mellow music = southern calfornia
8/12 pullups/dips/squats
WOD During Work
10 sets
10 dead hang pullups
20 push-ups
30 squats
WOD Afternoon-Skate Sesh = Cardio
Skated Belvedere with the old homies, mimsy, kirby, chomps, korey kopp, and shit ray...cold beers in the parking lot afterwards...good times
10 sets
10 dead hang pullups
20 push-ups
30 squats
WOD Afternoon-Skate Sesh = Cardio
Skated Belvedere with the old homies, mimsy, kirby, chomps, korey kopp, and shit ray...cold beers in the parking lot afterwards...good times
Tuesday, August 11, 2009
8/11 Bike/Tabata
WOD Morning
2.75 loops Signal Hill
50 minutes, 12.42 miles, 825 cal
WOD Afternoon
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
pullups 80 reps (10 per round)
pushups 96 reps (12 per round)
situps 129 reps (anchored-roughly 17 reps per round)
squats 137 reps (roughly 17 reps)
total=442 reps
2.75 loops Signal Hill
50 minutes, 12.42 miles, 825 cal
WOD Afternoon
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
pullups 80 reps (10 per round)
pushups 96 reps (12 per round)
situps 129 reps (anchored-roughly 17 reps per round)
squats 137 reps (roughly 17 reps)
total=442 reps
Monday, August 10, 2009
8/10 L-pullups/HSPU-Incline-P.P.-Ring Dips
WOD At Work
8 reps x 12 sets (plus 4 reps at end) L-pullups
100 L-pullups total
WOD Afternoon
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Incline bench press 135 pounds, 10 reps
Push press 85 pounds, 15 reps
Ring Dips 20 reps
5 rounds-holy shit, this looks a lot easier than it is, shoulders fuckin dead....dips and bench just killed me...all ring dips broken in 2 sets of 10
8 reps x 12 sets (plus 4 reps at end) L-pullups
100 L-pullups total
WOD Afternoon
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Incline bench press 135 pounds, 10 reps
Push press 85 pounds, 15 reps
Ring Dips 20 reps
5 rounds-holy shit, this looks a lot easier than it is, shoulders fuckin dead....dips and bench just killed me...all ring dips broken in 2 sets of 10
8/9 re-coupe
Just chilled sunday, woke up hungover after a ragin bbq-chicken, margaritas with beer, limeaid, and tequila-that were the shit, snow cones, friends and family, and then the pike bar-fuck that place and their heavy hand...Skated with chomps and saw tyler kill it and rode bikes around with ol b-goat relaxin...nice mellow day
8/8 Run/Nasty Girls
WOD Morning
Run 6 miles, gallaway, 4 minutes on, 30 seconds off
50:58 knee started huting last 30 seconds-fuckin bullshit! Think because i picked up the pace...fagggy knees
WOD Afternoon Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
115 pound Hang power cleans, 10 reps
9:58-next time more weight...
Run 6 miles, gallaway, 4 minutes on, 30 seconds off
50:58 knee started huting last 30 seconds-fuckin bullshit! Think because i picked up the pace...fagggy knees
WOD Afternoon Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
115 pound Hang power cleans, 10 reps
9:58-next time more weight...
Friday, August 7, 2009
8/7 Lunge-Pullups-Situps
WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
12:06 pullups feel awesome again...last few sets chest to bar, everything unbroken
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
12:06 pullups feel awesome again...last few sets chest to bar, everything unbroken
Thursday, August 6, 2009
8/6 Bike/Thrusters-Double Unders
WOD morning
2.5 laps signal hill riding
11 miles of pain
WOD afternoon
5 rounds for time:
75 lb thrusters 21 reps
double unders 21 reps
10:14 after first round, all thrusters broke into 15 and 6
2.5 laps signal hill riding
11 miles of pain
WOD afternoon
5 rounds for time:
75 lb thrusters 21 reps
double unders 21 reps
10:14 after first round, all thrusters broke into 15 and 6
Wednesday, August 5, 2009
8/5 Swim/J.T.
WOD
SWIM
20 lap warmup
(1 lap cooldown, 1 lap underwater-barely made it)
5 100's alternating I.M. and Free on 2 minute
(1 lap cooldown, 1 lap underwater-short a meter-fag)
5 50's with paddles on the minute
(4 cooldown laps-shoulders fuckin burning)
total-58 laps and hurtin....bring water next time...and harden the fuck up
J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
8:59 shoulders gettin stronger again...
SWIM
20 lap warmup
(1 lap cooldown, 1 lap underwater-barely made it)
5 100's alternating I.M. and Free on 2 minute
(1 lap cooldown, 1 lap underwater-short a meter-fag)
5 50's with paddles on the minute
(4 cooldown laps-shoulders fuckin burning)
total-58 laps and hurtin....bring water next time...and harden the fuck up
J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
8:59 shoulders gettin stronger again...
8/4 Pullups-Sides-Incline-Leg Abs
WOD
10 Rounds:
8 strict pull-ups (rotating grip)
10 side bends (both obliques)
12 incline press (125 lbs)
11 leg raises
40:47
10 Rounds:
8 strict pull-ups (rotating grip)
10 side bends (both obliques)
12 incline press (125 lbs)
11 leg raises
40:47
Monday, August 3, 2009
8/3 Abs/Nate
WOD
Morning
10 rounds of anchored situps 30 reps
Afternoon w/Muhammad
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings (35lbs)
13 rounds
Made the fuckin bomb indian food tonight-seriously stoked the fuck out of right now...
Directions:
Marinate cubed chicken, 2 breasts, broccoli, 1/2 cup yogurt, and 10 tbsp tikka curry paste overnight.
Grill onions and garlic, add concoction paste, add can of tomatoes, cup water. Simmer 25 minutes-add some fresh cilantro after with lil yogurt-fuckin done!
Rati sauce-magic bullet up onions, garlic, cilantro, and yogurt-BAM nigger!!
Cook some rice and pour curry over that biotch, heat up roti in pan with lil water and oil....ledicious
Morning
10 rounds of anchored situps 30 reps
Afternoon w/Muhammad
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings (35lbs)
13 rounds
Made the fuckin bomb indian food tonight-seriously stoked the fuck out of right now...
Directions:
Marinate cubed chicken, 2 breasts, broccoli, 1/2 cup yogurt, and 10 tbsp tikka curry paste overnight.
Grill onions and garlic, add concoction paste, add can of tomatoes, cup water. Simmer 25 minutes-add some fresh cilantro after with lil yogurt-fuckin done!
Rati sauce-magic bullet up onions, garlic, cilantro, and yogurt-BAM nigger!!
Cook some rice and pour curry over that biotch, heat up roti in pan with lil water and oil....ledicious
Sunday, August 2, 2009
8/2 Cindy
Drove home five hours from mammoth to
WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Knocked out 20 rounds in 16:05 and finished 24 rounds in the twenty minutes
Collar bones gettin stronger and didnt have to break up pushups:)
WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Knocked out 20 rounds in 16:05 and finished 24 rounds in the twenty minutes
Collar bones gettin stronger and didnt have to break up pushups:)
8/1 Burpees
Lee n I woke up and did a two mile run to meet the guys fly fishin in a stream...
WOD
Five Rounds of:
Five sets of 5 burpees alternating with lee
with situps and arm excersises in between...
wow-6000 elevation kicks your ass
The beer fest was great-drank about 70 different beers and listened to john lee hooker jr while lee kicked innocent girls in the head getting crowd surfed-hahaha.
Eel river-acai berry whear beer
Asylum-sweet beer 11%
395 mammoth brewery double pale ale
WOD
Five Rounds of:
Five sets of 5 burpees alternating with lee
with situps and arm excersises in between...
wow-6000 elevation kicks your ass
The beer fest was great-drank about 70 different beers and listened to john lee hooker jr while lee kicked innocent girls in the head getting crowd surfed-hahaha.
Eel river-acai berry whear beer
Asylum-sweet beer 11%
395 mammoth brewery double pale ale
7/31 Off to Mammoth
Woke up around 8am with a pretty good sized hangover after a night filled with pepperoni and pineapple delicious pizza and jameson and ginger ales partying with a bunch of frat boys from humboldt talking about "whiskey snatch."
Drove to mammoth and met dave n matt, found the condo, had agreat dinner and lost my money playin texas hold em...
Drove to mammoth and met dave n matt, found the condo, had agreat dinner and lost my money playin texas hold em...
7/30 Yosemite Rockclimb
Drove up to yosemite wedensday afternoon, a seven hour drive entailing peeing in aquafina bottles drivin 80 mph up the coast and drinkin vanilla lattes like a bad ass to meet lee and tom up for lees bachelor party weekend. Barely found lee at 1am in the morning and crashed the fuck out, only to wake up to an awesome breakfast of coffee and deg muffins...So we rock climbed for a few hours right outside of our camp 4 where we stayed at-it was fuckin outta control. Tom showed lee n i the ropes as i climbed rock faces and repelled down them scared for my life...it was sweet. After that we hiked vernan falls and chilled at emerald pool, about 2 miles up and just beautiful...
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