WOD 110227 -- annie

50-40-30-20-10:
> double unders
> sit ups

achilles felt fine.

Rugby 110222

Ran at rugby tonight to help the lads prepare for Texas State on Friday. My back felt terrible. I guess I still haven't recovered from my previous dead lift injury. I'll rest my lower back for about a week then start building my back up again. I did single reps at 315 no problem but 5 reps at 275 hurt my back. I must be lowering the bar differently when knocking out multiple reps. Something to watch.

WOD 110222 --

warm up

3 rounds of:
> rotations
> 10 squats
> 10 push ups
> 10 knees to elbows
> 10 ring dips

50 DB swings, 40 lbs.

5 rounds of 5 DL:
> 225, 275, 275, 275, 225

Tweaked my lower back a bit again so quit while ahead.

WOD 110220 -- BP & PU

warm up

3 rounds of 10:
> rotations
> push ups
> squats

100 sit ups

3 rounds of:
> 10 KB swings
> 10 KB clean and press
> 10 KB snatch
(36 lbs)

5 rounds of:
> bench press, 235 lbs
> 10 strict pull ups

results: 5,5,4,4,3

110218 -- run 5k

Inspired by my compadre Adrian Munoz, I ran 3.06 miles in 25:50 on a treadmill.

My Achilles is on the mend, we'll see how it feels tomorrow.

Rugby 110217

Warmed up and ran a bit at rugby practice. Got in about 20 minutes of opposed touch and cuddle and reffed push tag.

110217 -- DL

warm up

3 rounds of:
> rotations
> 10 squats
> 10 dips
> 10 knees to elbows

100 sit ups
100 DB swings, 40 lbs

1-1-1-1-1 DL:
> 275, 295, 295, 315, 315

easing my way back into it.

110216 BP, PU

Warm up:

3 rounds of:
> rotations
> push ups
> squats

100 sit ups
100 KB swings @35 lbs

7 rounds of:
> max rep bench press at 235 lbs
> 10 pull ups

results:
> 4, 4, 3, 3, 3, 2, 2
> 70 pull ups

Rugby 110207

Finals 7s practice with UT before the LVI. I jumped in and ran a bit with El Azul, who Goff picked as favorites to win the social league because we're from Argentina. I did not feel fit. Time to get back in the gym.

110207 -- BP, PU, SP

Warm up -- 3 rounds of:
> 10 rotations
> 10 squats
> 10 push ups

100 sit ups
50 DB swings, 35 lbs.

5 rounds of:
> bench press, 225 lbs
> strict pull ups

Results:
> 4,3,2,2,2
> 10,9,6,4,5

3 rounds of:
> shoulder press, 135 lbs

Results:
> 5,5,4

Felt weak again and my back hurts. Time to get that Tempurpedic!

110207 run kick

Ran 1 mile, 19/25 drop kicks, kick offs, running

WOD 110203 -- BP, PU

Warmed up

3 rounds of:
> 10 rotations
> 10 arm circles
> 10 squats
> 10 push ups

5 rounds of:
> bench press, 225lbs
> strict pull ups

Results:
> 3, 3, 2, 2, 2
> 12, 10, 6, 6, 5

Everything felt much harder than I expected. So much for time off!

110202 -- DL, Thruster/SDLHP

2nd workout back since getting ill.

warm up:

3 rounds of:
> 10 squats
> 10 rotations
> 10 push ups

100 sit ups
50 DB swings, 35 lbs.

5 rounds of:
> 5 dead lift, 225 lbs

WOD:
> 5-4-3-2-1 Sumo dead lift high pull, 135 lbs
> 1-2-3-4-5 thruster, 135 lbs