4.28.2011

rugby 110428


I ran for about 60 min during KOTH push tag at rugby on Saturday. It had to be 90 degrees. This was my first outing since I injured my lip. Now I can get back in the saddle.

4.19.2011

110419 -- 20 min AMRAP -- BP, Ring Row, DU (WGM)

Warm up:
> 100 double unders
> 50 KB swings, 35 lbs

20 min AMRAP:
> 3 bench press (185 lbs)
> 6 ring rows
> 12 double unders

10 rounds + 1 BP

Great workout. Ring rows became difficult and double unders became easier as the workout progressed.

rugby 110419

Man, if I keep running fitness with the boys I will be in great shape.

I did 2 11 minute circuits of 40m sprints and burpees at high intensity.

I also warmed up and played touch.

Good day.

4.16.2011

110416 ohs & k2e

3 rnds of:
10 kb swings
10 kb c&p
10 kb snatch
10 kb squats
35 lbs

21-15-9
Ohs, 95 lbs
Knees to elbows

11 min, my grip kept failing on the rafters, squats were unbroken

4.15.2011

WOD 110415 clean

5 rounds of 3 cleans:
135, 155, 155, 155, 155

Full squat cleans. Light weight. Next time I will go up.

rugby 110415

I warmed up and played touch with the team. 30 minutes of running. My legs were sore. I cant imagine how they feel.

4.12.2011

WOD 110412 -- DL/burpee (WG)

Warmed up and then quick WOD:

5 rounds of:
> 5 dead lift (225 lbs)
> 10 burpees

I went light so I could keep intensity up and reduce injury risk.

I finished in 5-6 min.

Good blow out before rugby tonight.

rugby 110412

I warmed up, ran sprints, and played touch with both sides at practice.

This turned into ~32x40m sprints and 45 minutes of running.

Last night I slept 10 hours.

4.11.2011

CF WOD 110411 press

Main site WOD today.

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Results:
135/135/135/135/135/135/135/145/145/145

Warm up:
3 rounds of:
> 10 squats
> 10 push ups
> 10 DB swings (50 lbs)
> 10 strict chins

4.10.2011

110410 -- running

I ran 1 mile in 7:30 and then 8 100m sprints. My Achilles felt good.

4.07.2011

110407 -- rugby practice

Ran for about 40 minutes at rugby practice.

4.05.2011

110405 -- running

Ran for about 40 minutes at rugby practice.

4.03.2011

110403 -- squat

5 rounds of 5 squats at 225 in the garage gym.