WOD 091218 -- squat, bench press, run

jump rope and warm up.

5 rounds of:

• squat, 5 x 275 lbs (smith machine, so squat rack at work)
• bench press, 5 x 185 lbs

I worked on getting back in my heels on the squats.

I finished with a 400m run at a 6 minute pace. I'm going to add mid range sprint work back into my workout.

WOD 091217 -- SP and burpees

jump rope to warm up, double unders, crossovers, POSE.

Berg. warm up.

Shoulder press: 5-5-3-3-4 x 135 lbs
One hand pull up on gravitron with 100 lbs. (5,5,4,4,3,3)

Metcon:

5 rounds of:

• 50 rabbit punches to heavy bag
• 5 burpees
  

WOD 091216 -- DL

I jumped rope, warmed up, and then started a rippletoe strength phase:

• 5 x 5 DL, 275 lbs

It felt pretty light. Today is also my first try at intermittent fasting. I felt great until right after the workout. Now I feel a bit shaky.

WOD 091214 -- Turkish get-ups, HSPU, DH PU

I jumped rope for about 10 minutes, did my CF warmup, and then:

• 5 Turkish get ups, right hand (65 lbs)
• 5 Turkish get ups, right hand (65 lbs)
• 5 hand stand push ups
• 5 dead hang pull ups
  
• 4 Turkish get ups, right hand (65 lbs)
• 4 Turkish get ups, right hand (65 lbs)
• 5 hand stand push ups
• 5 dead hang pull ups
  
• 3 Turkish get ups, right hand (65 lbs)
• 3 Turkish get ups, right hand (65 lbs)
• 5 hand stand push ups
• 5 dead hang pull ups
  
• 2 Turkish get ups, right hand (65 lbs)
• 2 Turkish get ups, right hand (65 lbs)
• 5 hand stand push ups
• 5 dead hang pull ups
  
• 1 Turkish get ups, right hand (65 lbs)
• 1 Turkish get ups, right hand (65 lbs)
• 5 hand stand push ups
• 5 dead hang pull ups
  

wod 091212 -- burpees, DUs, bench, PUs

I'm going to take a tip from crossfit portland and concentrate on short, high intensity workouts, strength, and mobility.

todays WOD:

5-5-5-10-10 burpees
10-10-20-20-20 double unders

5 sets of bench, 205 lbs (2-3 reps each set)
5 dead hang pull ups

WOD 091206 KB

50 KB swings 35 lbs
50 KB high pulls, 62 lbs

5 rounds of:

• 5 KB snatch, 35 lbs, right hand
• 5 KB snatch, 35 lbs, left hand
• 5 KB clean and press, 62 lbs, right hand
• 5 KB clean and press, 62 lbs, left hand
  

WOD 091205 -- FIght for Feuille

Today I participated in a charity fundraiser workout for a local Austinite going through his 3rd round of chemotherapy for testicular cancer. We raised about $700 this morning to help his family with medical expenses. I was surprised by the turnout... it was 35 degrees.

http://www.fightforfeuille.com/support.php

The workout was pretty tough:

3 rounds of:

• 400 m run carrying a medicine ball
• 50 thrusters
• 40 dead lift high pulls
• 30 push ups
• 20 box jumps
• 10 burpees
• 2 minute plank position

Ouch! Like Rocky said in Rocky 3, "I had no idea charity could hurt so much."