MY LOG

July 5 2010

2010-07-05T17:32:00.000-05:00

Well i purchased a membership on http://beyondthewhiteboard.com/gyms/817-door-county-strenght-and-conditioning anyway im going to play around with it for a month and see if i like it! So not post until August, Maybe?

July 4, 2010

2010-07-04T06:49:00.000-05:00

Well nothing organized this AM
Up early at work,
2500 meter row
10 75lb squat snatches, just worked on form.

Happy 4th!!

July 3, 2010

2010-07-03T10:07:00.002-05:00

Saturday 100703

Complete as many rounds in 15 minutes as you can of: 14 rounds
40 pound dumbbell Push jerk, 5 reps (scaled down from rx'd of 50)
7 Box jumps, 30 inch box

7-1-10

2010-07-01T09:49:00.002-05:00

10 pull ups
10 ring dips
10 sit ups
10 squats

for time- 26:23

Ring dips got ugly the last 2 rounds, i started to lose them, pull ups were strict.

2010-06-30T13:10:00.002-05:00

Wednesday 100630

Clean 3-3-3-3-3-3-3 reps
75-95-105-135-155-185

6/29/10

2010-06-29T09:38:00.001-05:00

Tuesday x 5 rounds for time
135 pound barbell OH walk, 40 meters
30 wall ball shots (20 lb ball)
65 pound dumbell walk 40 meters

22:04

6-21-10

2010-06-21T15:58:00.001-05:00

Oly Lift Week A
Monday
Power Cleans-Front Squats-Jerks 3x5
75lbs
Clean @ Jerks 3x6 (+ 2 Jerks)
95lbs
Clean High Pulls 3x3
95-95-145
Back Squats 5x5
(not going to happen today)
Dips
20-10-12-8

It was a ugly effort today, not much sleep coming off my shift, kept weight low and concentrated on form, the "100 thruster day" really put me in the hurt locker.

Sprints

2010-06-19T13:00:00.000-05:00

June 18, 2010

Friday 100618
Ten rounds, each for time of: 15.1 14.6 13.7 13.9 14.1 13.7 13.1 13.5 13.8 13.2
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.

6-17-10 FFL3

2010-06-18T11:19:00.000-05:00

100 65lb Thrusters, 4 time = (last 70, 07:48)
I must have stopped the watch when i set it down for the first 30

2010-06-17T11:29:00.002-05:00

L2: 1 rnd 09:59

- 10 pull ups
- Row 400
- 20 goblet squats (1.5 pood)
- Row 300
- 30 push ups
- Row 200
- 40 24inch box jumps
- Row 100

The box jumps really destroyed my time...a few days off im feeling it.
5 headstand pushups to abmat
17 burpee's!

Out of Town!

2010-06-16T20:33:00.003-05:00

Well as you can tell i've been MIA, well not really, spent the past few days in Duluth, MN at the PFFW convention....back on track starting next Monday!

Week B

2010-06-11T18:19:00.000-05:00

Friday June 11, 2010
Power Cleans and Front Squats (last rep x 1 Jerk)
5x3 65-85-95
Cleans 3 reps
95-135-135
Jerks from rack 3x3
95-115-135
Back Squats 5x5
135-175-205-225-235
Shrugs with Clean Grip 3x6
135-135-155-155-205-205 (no straps)

11 Burpees
10 kte's
handstand holds

Week B

2010-06-10T06:20:00.002-05:00

June 9, 2010
Front Squat 6x3
135-165-185
Good Mornings 4x10
75-95-115-125
Steep Inclines 3x5
95-105-115
Chin's 3 sets to failure
12-8-8
Calf Raises 3x30

Cooldown
10 26lb KB snatches
10 kipping Pullups
3x10

June 8, 2010

2010-06-08T10:54:00.001-05:00

Met-Con
Tabata this-
Push Ups
Squats
Sit Ups

x 3 rounds... push ups-squats-sit ups......
1 minute of rest between rounds
15-19-12-16-18-12-15-18
17-19-12-15-18-12-14-17
14-17-12-11-19-13-13-19

June 7, 2010

2010-06-07T16:29:00.002-05:00

Week B Monday
Power Snatch /OHS 5x3
75-85-95
Snatch 6x3
95-105-115
Snatch high pulls 3x6
115-135-155-165 ( stopped at the 4th set, form was not good on last set)
Back Squat 5x5
135-165-205-215-225
Ring Dips 4 sets
20-12-10-9

June 6, 2010

2010-06-07T16:26:00.000-05:00

REST DAY

June 5th 2010

2010-06-07T16:24:00.001-05:00

Power Snatches and OHS 5 x 3
65-85-95
Snatches 6x3
65-75-85
Press 3x5
95-105-115x3x1x1
Back Squat 5-5-5-3-3
135-165-205-215-225
Shrugs with Snatch Grip 3x6
135-135-165-165-185-185

At Station #3

2010-06-04T20:16:00.000-05:00

Well today i just worked out the old foam roller and did a nice 30 minute walk on the treadmill, nothing to crazy..and some handstand holds....back at it tomorrow!

Week A

2010-06-03T11:25:00.000-05:00

Front Squats 3x6
135,155,175
Good Mornings 4x10
75,95,105,115
Steep Inclines 5x5
95,95,105,105,115
Chins- 3xfailure
11,8,7
Calf Raises 3x30
body weight

2010-06-02T17:42:00.002-05:00

Skill Day-
Box Jumps
Double Unders
Push ups
sit-ups
Handstand holds
5 100 yard sprints

Week A (Oly Lifting)

2010-06-01T12:47:00.001-05:00

Power Cleans and Front Squats (5x3)last rep follow with a Jerk
75lb-95-115
Cleans and Jerks (3) Heavy
125-135-145
Clean High Pulls (3x6)
95lb-95-95-115-135-145
Back Squats (5x5)
145-165-185-205-210
Ring Dips (to failure)
15-10-10-8

2010-05-31T14:50:00.002-05:00

Rest Day!

5-30-10

2010-05-31T14:50:00.000-05:00

15 95lb Squat Snatches for time @ 11:22

15 95lb Squat Snatches untimed to finish out.

2010-05-29T12:08:00.000-05:00

Saturday 100529

"Arnie" @43:27

21 Turkish get-ups, Right arm 1.0 pood
50 Swings 1.5 pood
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

2010-05-28T09:24:00.003-05:00

BW Tire Flip @09:36 210 yards

Rest Day

2010-05-27T13:12:00.002-05:00

REST DAY

5-26-10

2010-05-27T13:10:00.006-05:00

At Station 3
Work done-
50 20lb wall balls
100 double-unders
50 air squats
10x10 30 yard sprints (rest was about 20 seconds between sprints)
Headstand work
Just kept a good pase going between workouts, no time today!

2010-05-25T10:42:00.000-05:00

Warm up!@ 500 meter row
CFWUx 3

Main Set: Power
L3:
- 5 x 3 Snatch (Heavy)95lb-105-115
then...
3 x 10 jumping split squat

Row 1000 meters

2010-05-24T19:00:00.001-05:00

Main Set: Metcon

10 rounds in 21 minutes....YUCK
- 10 pull ups (old school dead hang)
- 15 air squats
- 20 double unders (subbed tuck jumps)

2010-05-23T18:21:00.002-05:00

REST DAY....

2010-05-22T14:28:00.001-05:00

Saturday 100522

"J.T."
21-15-9 reps of:
Handstand push-ups(scaled off picnic table)
Ring dips
Push-ups

12:23

2010-05-21T09:35:00.002-05:00

Friday 100521

Four rounds for time of: 13:08
Run 400 meters
50 Squats

2010-05-20T11:39:00.005-05:00

Thursday 100520

For Time: @ 04:35
185 pound barbell, Shoulder to overhead, 20 reps (135lbs)
40 Burpees
Partition as needed, any order.

Hit it with push jerks, got the first 10 ok, then had to break them up, burpees..well they just suck. Had a BAD night of sleep at work, really not feeling the intensity today nor ambition.

Rest

2010-05-19T09:52:00.001-05:00

Rest Day....but

20:00 walk
at an easy pace-
30 20lb wall balls
30 24in box jump
30 air squats

Stretch out....what a great day outside, last day of the hitch!!

2010-05-18T11:04:00.004-05:00

Tuesday 100518

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders ( i could really do better at these)
Sit-ups (abmat)

@ 10:15

2010-05-17T12:56:00.001-05:00

Monday 100517

"Tommy V"
For time @ 23:57
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents (subbed 60 towel pullups)
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents (subbed 45 towel pullups)
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents (subbed 30 towel pullups)

Really went well considering the heavy thrusters, had to break them up.

2010-05-16T11:18:00.003-05:00

Sunday 100516

Clean and Jerk 1-1-1-1-1-1-1 reps

95-115-135-145-155-165-175max
failed at 180/185

Rest Day

2010-05-15T10:04:00.000-05:00

Back to the station today! just some easy stretching and a good foam rollout for me, Eva sting is still present, but was a great WOD.

EVA

2010-05-14T11:43:00.001-05:00

5 rounds for time- 38:35
800 meter run
30 1.5 pood KB Swings (RX is 2.0 pood)
30 pullups

Love the SUCK!!

2010-05-13T11:09:00.003-05:00

May 13, 2010

Thursday 100513
"Karen" @09:06
For time:
150 Wallball shots, 20 pound ball

Main Page WOD

2010-05-12T12:06:00.001-05:00

Wednesday 100512

Five rounds for time of:21:59:01
5 Muscle-ups scaled from knee's
135 pound Power clean, 10 reps scaled to 125 lb's
Run 220 meters

2010-05-11T10:37:00.002-05:00

Rest Day...!

2010-05-10T10:42:00.001-05:00

ME Hang Power Cleans
75x3 85x3 95x3 115x1 120x1 115x1
5 rounds for time @10:58
Toe's to Bar x 5
DB Squat snatch x10 (5/5)@30lbs
15 pushups

2010-05-09T13:33:00.001-05:00

Sunday 100509
"Jerry" @22:07
For time:
Run 1 mile
Row 2K
Run 1 mile

2010-05-08T12:14:00.001-05:00

Crossfit Total
Back Squat@225
Shoulder/Front Press@145
Dead Lift@375
Total 745

2010-05-07T13:02:00.001-05:00

Rest Day!

2010-05-06T16:29:00.003-05:00

Thursday 100506

Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

3 rounds +10 Squat Cleans

Really don't feel fluid with these oly lifts yet at a quick pace yet.

Practiced some Squat snatches @95lb and a few HS Holds for good measure for cool down.

2010-05-05T11:19:00.002-05:00

Main Set: Core complex

L3: 5 rnds
Warm up 500 meter row(sprint)

- 4 Bear Complex @45x5@75@95@115@125
- 3 x 30 second hollow body hold
- 3 x 30 second superman hold
- 10 hanging knee to elbow

2010-05-04T11:00:00.000-05:00

Tuesday 100504

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Competed 3 rounds
0540
0601
0659

Then retore my Casllus, so i did 10 250lb tire flips to end the WOD

5-3-10

2010-05-04T10:57:00.001-05:00

Rest Day

Squat Snatches/Pull Ups 12-9-3 @75lbs

2010-05-02T11:08:00.002-05:00

Squat Snatches
Pull Ups
@75lbs
12-9-3

Well, didn't time it, i really wanted to focus in on good form and consistancy and sacrafice the intensity...but keep a good pace, that was a large bucket of suck.

Warm up was
1000 meter row
10 air squats
BWU/Squat progression

Cool down
800 meter jog.

Paul

2010-05-01T11:15:00.003-05:00

@35:27:00
50 doubleunders
35 K@E's....I did mostly toes to bar
20 yard OH Walk @ 115 (Rx is 185)

Cool-down
HSPU practice.

All was good today, i could have went heavier on the OH Walk, but not bad for my first attempt at Pual...RIP brother.

Day of Rest...no sturctured WOD today, catch up around the house!

2010-04-30T16:36:00.003-05:00

Metcon/Strenght

2010-04-29T10:03:00.001-05:00

L2: 5 rounds @40:33
- 15 push ups
- 20 sit ups
- 60 single count flutter kicks
- 20 hindu push ups
- 20 (3 count) Jumping Jacks
- 10 burpees
- 30 second Hollow Body Hold
- 20 x 2 second superman hold

2010-04-28T11:20:00.002-05:00

Main Set: Strength

Warm-Up
500 meter row
25 AM situps
25 air squats
Muscle up attempts (deadhang) Almost there...L3, L2 & L1:
5 x 5 Press@105 (My upper body is still zapped, really struggled today)
5 x 5 Back squat@225
5 x 5 Dead lift@315

CD-easy 500 meter row

2010-04-27T09:04:00.004-05:00

From-4/23/10 Friday

Warm up!
20 20lb Medball Cleans
20 24 inch box Jump
60 double unders
20 air squats

Main Set: Strength/Metabolic Endurance
L3: 1/2 mile Over Head walk 30-45lbs
35lb bumper @ 12:40

4/23 -4/26 was at Crossfit St.Paul for my Level One Cert! Had a great time!

Oly lifting

2010-04-22T09:21:00.001-05:00

Warm-Up
Snatch
@65 x 5
@75 x 5
@85 x 5

Tuesday 100420

Clean one rep every minute on the minute for 15 minutes.
Max@165 full cleans
missed 2

2010-04-21T11:48:00.002-05:00

L3: Reps 20, 15, 10

- Pull ups
- Power clean and press@85lb's

Cooldown,
Row 250meters
snatch @85lb's

2010-04-20T09:49:00.001-05:00

L 2.75: 8 rounds w/ 1min rest btwn rnds (first 4 with full bunker gear & SCBA 2nd 4 in turnout pants

- 40 yard hose pull/tire drag
- 20 sledge hammer strikes
- 5 sand bag cleans@50lb's
- 40 yard sand bag sprint/carry@50lb's

x5 @30sec handstand holds for cool down

4-19-10

2010-04-19T20:01:00.001-05:00

Rest Day!

4-18-10

2010-04-18T11:06:00.000-05:00

Warm-Up

Sandbag Mile
@50lb 09:46

2010-04-17T14:16:00.001-05:00

Crossfit Warm-up x 3
Burgener Warm-up
Snatch Progression
Snatch@75 x 5
Snatch@95 x 5 (2 failed attempts)

- 1 rep max back squat@265
- 1 rep max Jerk (from the rack)@165

Headcold is better today, strenght is returning.

4-16-10

2010-04-16T15:07:00.001-05:00

500 meter row x3

Max Snatch @125
Max C@J @ 165

Im happy with those numbers, snatch is really coming along, i have a to remember to keep my arm width on the bar wider then feels normal, past the last ring on the bar. C@J really kick my ass, 185 drove me into the ground, were did my strenght go??

Oh well, didn't take any zertec today, head is feeling better, sticking with the nose douche.

4-15-10

2010-04-15T19:10:00.003-05:00

Allergies took me out of service today, i haven't taken anything since last year, and the Zertec-D really messed me up, no more of that, just going to stick with the old nose douche.

2010-04-14T17:20:00.002-05:00

All Levels:

- 300 yard shuttle run*
- 1 rep max Over Head Squat@135(PR)
- 1 rep max Front Squat@225(PR)

4-13-10

2010-04-13T09:21:00.006-05:00

Snatch Balance
45-55-60-65-75-95
Weight wasn't my issue today, form/speed was.
Main Set: Metcon

L3: 10 rnds@15:29:10
1 min Jump rope (Jacked some DU while doing these)
10 push ups
20 air squats
Metcon was slow after the 5th round, hips are still sore today from the 20 backsqaut WOD.
Good foam rollout for cooldown

REST DAY

2010-04-12T14:53:00.000-05:00

Happy Rest Day!

Just working on my Muscle Up progression today, and cleaned up the Garage!

4-11-10

2010-04-11T10:10:00.001-05:00

L3
1 mile run @ 7:12:00
Max DL@375
Fail @385

2010-04-10T10:02:00.001-05:00

Five rounds for time of: 11:51

125 pound Back squat, 20 reps
Handstand walk 20 yards (sub 30 sec Handstand Hold x 5)

2010-04-09T12:15:00.002-05:00

5 rounds for time
Deadlift @105 x 12
Hang Power Clean x 9
Push Jerk x 6

09:39:00
Started off at 135lb, made it throught the 2nd round of HPC's and had to go down to 105lb's to finish the push jerks, just to much overhead for me, the DL's and HPC's were ok at 135lb's.

4/8/10 Thursday (unloading week)

2010-04-08T10:57:00.003-05:00

Main Set:

L3, L2, & L1:
3 rnds of Max
Pull ups 12-15-10
Push ups 25-21-15
Over Head Squats @75lb 10-8-8

Somedays you show up and you just don't have it, well today was on of those days, i really didn't want to be doing this, maybe it was this crummy weather that put me into my funk today...WTF with the snow. Oh well, all got better when Mia woke up from her nap, i love that smile!

Unloading Week..Continued

2010-04-07T15:41:00.001-05:00

Day of Rest!!

4-6-10

2010-04-06T13:34:00.001-05:00

Warm-Up
500 meter row
Burgener Warm-Up/Snatch Progression
Snatch skill day, went from bar upto 75lbs just working on snatching from the deck.

4-5-10

2010-04-05T12:41:00.004-05:00

Warm-Up
Burgener WarmUp/Snatch progression (PVC)
L3
-20rep BS Maxed out a 235lbx5
Met-Con 10 rounds (12:55)
40yd Dash
10push ups
5 pull ups

Sunday= REST DAY
4-4-10

4-3-2010

2010-04-03T14:30:00.002-05:00

4/2/10 Friday

Warm up!-2 mile bike ride around town, love the new surly!
Burgener Warm-Up/Snatch Progression/Clean Progression
Main Set:
L3:
4 x 15 reps Over Head Squat 65-65-75-85
Then... 3 rounds
- 30 sec L-sitn(subbed 30 abmat situps)
- 30 sec Hollow body
- 15 x 2 sec superman holds
- 30 sec back bridge

4-2-10

2010-04-02T09:27:00.003-05:00

L2 and L1:
Warm-up!

- 20 rep Back Squat (135 without stopping)
- 5x 30 seconds Hand Stand Holds
- 5x5 Dead Lift (305)

50lb bag/100lb tire pull 50 yards x 3 (Full turnouts/SCBA)

4-1-10

2010-04-02T09:25:00.001-05:00

I really didn't do a structured workout today, but hit the pull-ups,ring-dips and went through the snatch warm-up and progression.

2010-03-31T16:11:00.004-05:00

3/30/10 Tuesday

Warm Up!
Main Set: Power endurance
L3: 50 reps of Sand Bag Complex
50lb bag (around 15 minutes) i didn't really keep a close eye on the time.
Handstand holds x 3 for 15 seconds
Broke out the slosh pipe for some core work.

Rest Day

2010-03-30T20:08:00.002-05:00

Rest Day

3-29-10

2010-03-29T12:05:00.003-05:00

1000 meter row

1 round CFWU

L3
12kg KB Snatch in 10 minutes
214

Headstand Practice

3-28-10

2010-03-28T13:35:00.004-05:00

Warm-Up
Burgener WU
Snatch Progression

Thruster-
3-3-3-3-3-3-3
95-115-125-135-145x2,125x1-115-95

L2:
1.5 pood KB swing
10 burpees
x3
05:49

3-27-10

2010-03-27T12:23:00.003-05:00

1000 meter row

Burgener Warm-Up/Progression

L3-
3x3 125
3x3 Back Squat 235
3x3 Deadlift 355x1 (2nd attempt fail)325x2

AMRAP in 10 minutes
3 chest to bar pull ups,
6 ringdips
9 air squats

7 rounds, the dips killed me.

3-26-10

2010-03-26T08:55:00.004-05:00

Power
3 95lb Squat Jump
3 24inch Box Jump
8 rounds

Snatch
75lb
6 reps

Headstand Practice.

3-25-10

2010-03-26T08:55:00.001-05:00

Rest Day...

Rest Day

2010-03-24T14:16:00.001-05:00

Rest Day!

3-23-10 Snatch Work

2010-03-23T20:30:00.004-05:00

Burgener Warm-Up
Snatch Progression
Pockets-Mid leg-below the knee-floor

65lb Snatches off the Deck
75lb Snatches off the Deck

I really didn't keep count, just worked on extention and speed throught the lifts, felt good, seem's to be coming along! Here's a pic from the Oly Lift Cert i attended over the weekend at Crossfit Fire!

3/22/10

2010-03-22T17:31:00.002-05:00

3/19/10 Friday

Warm up! 500 meter row
Burgener Warm-Up
Snatch progression

Main Set: Strength
L3:
-5x5 Front Squat 185lb
-5x5 Power Clean 145lb
-5x5 Dead Lift 330lb

Sunday 3/21/10

2010-03-22T12:13:00.002-05:00

Posted Monday 3/22/10
Clean/Jerk
I enjoyed this weekend, Sage Burgener is OUTSTANDING! along with the rest of the coaches, i learned a TON!
Thanks to Crossfit FIRE for hosting! Now back at it on Monday!

Crossfit Oly Lifting Cert Day 1 (SNATCH)

2010-03-20T19:52:00.005-05:00

Some Cue's to Remeber
"Arms Bend = Power Ends"
"Jump Hard Not High"
"Shoulders Lead, Arms Follow"
"FINSH"
"Pull Under the Bar"
"SPEED,SPEED,SPEED"
"Always Get to the Pocket"

Jump/Land
Hook Grip 8-12"

Burgener Warm-Up
1-2-3 Down@Up
4-5-6 Elbows High/Outside
7-8-9 Muscle Snatch (fast)
10-11-12 Snatch Land 2" 4" 6" Full depth
13-14-15 Snatch Drop

Skill Transfer Excerise
Snatch Push Press
OHS
Pressing Snatch Balance (SLOW)
Heaving Snatch
Snatch Balance

Positions
High Hang-Pockets-Mid thigh-Below the Knees-Floor
While pulling from the floor,keep pressure on back of heals, and keep bar near body, the bars only job is to pull you forward!
Grip-Stance-Position
Chest Up, Back Sright, Big Butt!

Unwanted Rest Day

2010-03-19T21:38:00.001-05:00

Well, things didn't go as planned today, but that's ok. Mia was crazy and kept busy around the house before i left for CrossFit Fire for Saturdays Oly Lifting Cert. Anyway it was bittersweet leaving the girls for the weekend, but I'm excited to get this class completed.

Rest Day

2010-03-18T20:10:00.001-05:00

REST DAY....oh yeah!

Pwr Snatches/Burpee's

2010-03-17T09:13:00.001-05:00

L2:x3 rounds
Pwr Snatch @95
Burpees @ BW (10)

03:25
Struggle today

Wacked myself in the head today...ouch!

Monday 100315

2010-03-16T14:38:00.002-05:00

Complete as many rounds in 20 minutes as you can of:
15 Back extensions (superman's)
15 Knees to elbows
95 pound Overhead squat, 15 reps (subbed 65lb's OHS)

5 rounds in 19 minutes...i was spent

Strength

2010-03-15T17:09:00.002-05:00

Main Set: Strength
5 min row
static stretching

L3, L2 and L1:
5x5 Press 75-95-115-120-125 (caught myself with a small dip/drive on the last 2 reps)
5x5 Back Squat 95-145-165-185-205
5x5 Dead Lift 135-205-255-285-305

Felt good today!

Rest Day

2010-03-14T14:26:00.001-05:00

Its a great day outside today by Wisconsin standards, high 40's and SUN! good dose of Vit-D via mother nature!

Back at it tomorrow!

Saturday 100313

2010-03-13T12:58:00.001-06:00

Saturday 100313
Complete as many rounds in 20 minutes as you can of:
Run 400m (subbed 400m row)
40 Wallball shots, 20 pound ball

CFWU x 2

WOD as Rx'd
2 completed round, working on 3rd row (Had to go on a sqd call at 0500 left)

L3: Breath Ladders

2010-03-12T11:51:00.001-06:00

L3: Breath Ladders
3 x ladder up to 10 back down to 1 (rest 1 min btwn ladders)
- Kettle Bell Swings

Used 53,35,26 lb kb...this kick my A$$.

3-11-10

2010-03-11T11:56:00.003-06:00

WEDNESDAY 100310

5 minute row (1300 meters)
CFWUx 2 rounds

Ten rounds for time of: (scalded to 5 rounds)
135 pound Deadlift, 15 reps (10 reps)
15 push-ups (10 push-ups)

04:25:58

Just getting back into things after my dad passing, my diet has suffered, that's my fault for giving into myself.
Back to the "new" normal...to you dad

3-6-10

2010-03-07T07:17:00.001-06:00

Going to be laying off for awhile, my father passed away today, unexpectedly, time to lay low and spend time with family.

3-5-10

2010-03-05T11:03:00.001-06:00

Still have the head cold going down, plan on laying low today also.