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.