Party with potassium!

I love Bananas!

Wow,
Going home for Christmas is nuts. Brittany and I had like 5 different family Christmas get-togethers over the course of our 4 day trip. I am straight up tired. It was nice to see friends and family...... but damn.

Glad to be back home working a lot. Wish I had some free time to get some snowboarding in. Soon enough, soon enough.

12/29: Catching up:
1) Work up to 1RM Squat Clean: 185lbs
2) AMRAP in 15 min
5x squat Clean at 75% 1RM
20x box jump 24" (no jump rope)
7 rounds
3) 5 x 5 weighted pull ups at 35 lbs
4) 250 lunges for time (7:59)
5x dips every min of lunges

12/30:
Diane (at 24 hour fitness)
21-15-9
225lb Deadlifts
Handstand push ups
Time: 8:59

The HSPU killed me. Need to work on that.
only stopped twice during the DLs.

Holidayz

12/22:
1) 50x 135lb bench press for time
penalty: 7 burpees
time: 5:38 w/ 28 burpees
2) 5 min row for meters. 1411 meters
3) 20 min run in VFFs


12/23: are you kidding?
3rounds for time:
100 Grasshopper pushups
50 wall ball situps
50 box jumps
25 ball slams
100 air squat
time: 49:00

I did this at 6am before work in the basement gym. Holy craps. That's the longest Crossfit workout I've ever done. Ridiculous!

12/26:
1) 50 pullups(strict) for time w/ penalties
penality: 5 Mr. Spectaculars per penalty
3 total penalties
2) 3sets for time:
50lb dumbell push press x 10
50lb dumbell snatch x 10
3) 20 min run on treadmill w/ 3x1min tempos
4) later- 5k run at 20:30

DR Heartfield

I picked up my bass for the first time in years today. Taught myself to play "forty-six and 2" by Tool. It's a bass line that I've always loved and wanted to be able to play. It's pretty hard for someone who hasn't strummed a note in years. But it was a blast. Here's a pic of my bass from some random online place. It's old-school hair-band style.

12/20:
Run 7 miles at 1 hr.

12/21: 2-fer
1) WU to max clean and jerk: 185
Fran 3:28 (or 3:26 can't remember)
2) 3 rounds for time: w/53 kb
30 Swings
20 lunges left arm kb
20 lunges right kb
10 push press left
10 push press right
(8:34)

day 5

This is Day 5 of me working sick. I hate working sick. And I'm really bad at taking it easy. I've worked out everyday. I can't stand sitting on the couch. It drives me to insanity.

Friday:
Bench Press: 5x185/3x195/2x205
Pressx1/PPx3/Jerkx5: 95/115/135
Floor Wipers: 3/20 at 135

Saturday:
OHS work
Front Squat: 135x10/155x6/175x3/185x3/205x1

1min each for reps of (108 reps)
Box jumps: 35
Thrusters 75lbs: 19
Toes to Bar: 14
Push Press 75 lbs: 27
Burpees: 13

3K row: 11:57

Rhino I hate you

The common cold is a bitch. If it made you sicker I bet we would have come up with a cure for it already. Tylenol is lame.

Thursday:
5 rounds for time
10 power cleans 115
15 front squat 115
10 burpees

14:20

Why the couch is the safest place to be

Monitor Bowl- 12/15/09
This slide was 3-5 feet deep and 600 feet wide. Ouch.

Wednesday:
3 sets of 3 DL at 300
Karen: 150WB for time 6:11

hiking Grandure Peak

Went on a great hike this weekend with about 10 people. The snow was coming down and had a great view of Millcreek canyon

Fight gone Do-nuts

Monday:
1) 3 sets 5 reps Bench Press 185lbs
2) AMRAP in 15 min (14 1/3)
20m Broad Jump
20m Bear Crawl
20m Sprint

I sand bagged this a bit to try to save some for Tuesday
......it didn't work.
The front of my calves were so sore afterwards I had foot drop.


Tuesday:
Fight Gone Bad: 267
Push Press: 43/23/25
Wall Balls: 21/12/10
SDLHP: 20/16/16
Row: 15/10/9
Box Jumps: 17/13/17

This is way below where I want to be and thought I was.
Guess I'll chalk it up to being tired recently and working a lot.

I did this back in July with the follow results: 256 (3 rounds) 421 (all 5 rounds)
Row: 26/22/20/18/18
Wall Ball: 10/10/10/7/7
Push Press: 26/18/17/18/18
SDLHP: 15/16/14/12/14
Box Jump: 18/18/16/16/15

When I did it in July I did 5 rounds. So that 256 was follow by 2 more rounds for a final of 421.
Not impressed with tonight's results.

40" fresh

40 inches of fresh snow at Snowbird over the last 48 hours.
Thats almost an inch an hour.

Work was great!

Workout:
1) Power Snatch: work up to 1Rm: 140 (PR!)
2) 1 K Row Sprint 3:22 (500m at 1:34)
3) Tabata Mash: 458
Push ups 36/33/30/26/26/26/26/26
Box Jumps 12/12/13/12/11/12/12/12
Sit Ups 16/19/16/16/17/17/16/16

Hippie for life!

Thursday:
1) 7min: 5 Squat-Clean-Thrusters per minute (95 lbs)
rest 3 minutes
2) 5min: 10 pullups per minute
rest 1 minute
3) 3 min: 25 decline situps per minute
4) Run tempo x 5minutes, rest 2min x 2 blocks


Friday: (garage workout)
1)Jeremy: 6:10
21-15-9
OHS @ 95lbs
Burpees

2) 50-40-30-20-10
1.5pood KB clean and push press
20lb ball slam

long start to the week

Damn long last 3 days. Working every day with lots of other stuff going on. It's times like these that I appreciate 20 minutes on the couch chilling in front of my laptop. Don't know why but it's pretty relaxing for me. I guess when your running around all day without the time to pee it's the little things that count.

Sunday: Still tired from the Lumberjack 20
1) Hang power snatch 95 lbs 3 sets x 6reps
2) Bench press: 3,2,1,3,2,1: 195/205/215/195/205/215
3) OHS technique 3x10reps
4) DL 50%1RM 10sets of 3 reps, 45 sec rest
5) GHD raises 3 sets 5 reps
6) Run 20min treadmill

Monday:
Squat warm up
1) Squat 60% 1RM (165lbs) x 20 without rest
2) Front Squat 135x6, 155x5, 175x3
3) Pullup- 100 reps straight (time: 7:40)
24/13/10/10/11/10/11/11
5 HSPU for each penalty (35)
4) Elliptical Tabata style 2 sets of 8 reps (20sec on 10sec off)

Tuesday:
Work till failure, repeat

Wednesday:
Work up to DL 1RM: 135x10, 225x4, 315x1, 345x1, 365x1, 375x1 (PR)
5 rounds for time:
5 DL at 80%1Rm (300lbs!)
15 box jumps: 30" box
Rx 11:45 Holy shit that was hard!
-I just deadlifted almost 6 tons in 20 minutes
Cycle: 8 reps: max 1min, slow 1 min

Cucina

Yearly christmas party at Cucina Toscana last night. It's always a good time but often makes for a rough morning. I celebrated the roughness with some pain:


20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24″) /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m

26:42 (OHS sub)

early

500m row for time x5

1) 2:05 warm up, it's 6am for god's sake
2) 1:32 my go at the PR: held 1:26/500 till 350m, cracked at 400m
pace at the finish was like 1:48/500
3) 1:48 still tired
4) 1:43 I think I have asthma
5) 1:44 hacking up lung

Worky worky

Work up to 1RM Shoulder press
140 PR!

4 rounds for time:
3 reps push press at 140
200M sprint
20 medicine ball cleans

9:08

HIKE

Friend of mine came in town to interview for a fellowship position. We took a hike on the pipeline trail after his interview and got caught in teh dark, but not before catching the sunset over the valley.


Work up to 1RM power snatch (135)

AMRAP in 15min - 13 1/3 rounds
2 power snatch 95 lbs
5 OHS 95 lbs
8 clap push ups

Front squat
135 3 set of 5
155 3 set of 5

AMRAP in 9 min-4
1.5 pood KB clean and pushpress
20 ball slams 20lbs
10 floor wipers with bar