100731 hill running

I warmed up, kicked drop goals for 30 minutes, then ran 7 hills at Murchison. I ran the last 2 with Eli on my back. He's about 50 lbs.

100730 -- sfg isabel with boobs

warm up

3 rounds of:

• 15 kipping pull ups
• 10 OH squat (45 lbs)

Isabel with boobs:

• wearing 25 lbs weight vest, 30 snatches for time, 95 lbs

My time: 3:19

touch rugby 100729

i played 2 touch matches (10 minute halves) without warming up. not smart. if i go out to touch again, i need to warm up first and then practice drop goals. we won and i scored a few tries. im pretty quick right now.

SFG WOD 100728 -- DL

warm up -- 3 rounds today, so I ended up doing 90 push ups and 45 OH PVC squats

3 rounds of:

• 5 L-sit pull ups
• 10 GHD sit ups
• Kettlebell carry (2 x 45 lbs) -- suitcase, neutral, ovearhead

4 rounds of:

• 6 x snatch grip dead lift (185, 185, 205, 215)
• 4 x 40' sled drag (250 lbs)
  

Jeff showed up and enjoyed himself.

SFG WOD 100727 -- gymnastics, shoulders, metcon

Awesome programming today from my trainer Jeremy Thiel. Gymnastics work, strength work, and metabolic conditioning.

warm up

• 30 OH squats with pvc
• 40 trunk rotations
• 60 push ups
• 200m run
• kettlebell carry, suitcase carry, overhead, 2x35 lbs
  

3 rounds of:

• 10 kipping pull ups
• 20' wheel barrow
• hand stand wall walks

4 rounds of 10 shoulder press:

• 95, 105, 115, 115

for time, 3 rounds of:

• 20 24" box jumps
• 2 x 60 lb sandbag farmer carry (100')
• 12 DB snatch (50 lbs)

5:35

SFG 100726 -- rings + back squats

warm up

3 rounds of:

• 10 ring push ups
• 10 pull ups
• 10 ring dips
• kettle bell carry

4 rounds of

• 4 back squat (255, 255, 225, 225)
  

My left knee is dinged so I went light.

Rugby -100724 - jaime vernana sevens (houston)

the team came together and won the tournament. we blanked a team with two U23 eagles and beat Texas Elite in pool play. The tournament validated all the hard work. I played 4 of 5 matches.