Row 500 meters
50 Wall Ball shots
CFWU of 15, walked 5min at 2.5/2.5
Subbed 10 lb med ball, 6 ft ceilings so I did med ball thrusters ending in a toss straight up, arms fully extending, in which the ball tapped the tile without knocking it out of the ceiling.
Walked 10 at 10/2.5
5x 1 minute speed bag rounds
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps
Scale as needed.
I cut this in half, or thereabouts
# DB weighted pull-ups, 80# OHS,
and half the time, so about 40% Rx overall.
Ran 1 mile, stretched upper body, then...
7 rounds in 10 minutes
Finished w/ 10 KTEs & 1000m row (4:46)
Did this with slight mod,
He does 10 rounds of 15 x 135# deadlifts & push-ups
I did 10 rounds of 10 x 135# deadlifts & push-ups.
Finished up with 5 minutes walking at 5.0/3.3, then 1000m row (5:04)
Treadmill 5 min at 5/3.0
500m row in 2:33
135# Bench Press 5x5
5x 5/5 KTE/GHD Sit-ups
10 minutes treadmill 5/3.0
Feeling bummed-out today cause the Iceman got knocked out last night.
I hope he knows its not the end of the world, and just like after his fight with the Natural he can come back a return the favor to Rampage. In life it's not whether you get knocked down, it's whether you can get back up that really makes a difference.
Complete as many rounds in 20 minutes as you can of:
31 year old male, 168 lbs, 5 foot 8 inches
15 rounds + 5 pull-ups
10 minute coold down walk on 10/2.5
1000m row for warm-up.
Today's WOD from the rest day video here,
10x 20# DB Clean & Jerk
1 weighted pull-up (15#DB)
9x 20# DB Clean & Jerk
2x weighted pull-up (15#DB)
8x 20# DB Clean & Jerk
3x weighted pull-up (15#DB)
7x 20# DB Clean & Jerk
4x weighted pull-up (15#DB)
6x 20# DB Clean & Jerk
5x weighted pull-up (15#DB)
5x 20# DB Clean & Jerk
6x weighted pull-up (15#DB)
4x 20# DB Clean & Jerk
7x weighted pull-up (15#DB)
3x 20# DB Clean & Jerk
8x weighted pull-up (15#DB)
2x 20# DB Clean & Jerk
9x weighted pull-up (15#DB)
1x 20# DB Clean & Jerk
10x weighted pull-up (15#DB)
10x GHD sit-ups/back extensions & 500m row for cool-down.
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
After the CFWU & a 500m row (they have a C2!)
I subbed 65# on the OHS and ran on treadmill in next room from bar for 16:56
Finished w/10 GHD sit-ups & another 500m row on the C2
3x 1 minute rounds on the speed bag for practice after...
(you can see me for like 6 seconds here, on the left in the doorway at the very beginning)
3 rounds for time of:
Walking lunge, 100 ft
25 Back extensions
1 mile run on the treadmill
135# DL 2x10
"Fran after too many pixy sticks"
21,18,15,12,9,7,3 rep rounds of,
45# Barbell Thrusters (started w/65, dropped the plates after round 1)
Jumping Pull-ups (started w/regular pull-ups, went to jumping after round 1)
Made some changes do to a twinge in my shoulder after round 1 (21)
Ended up on the treadmill for a cool down, 10 minutes walking at middle incline, then 5 rounds of 1 minute on the speed bag
Back Squats 5x5
then a weightless "Linda",
timeless also, since my stopwatch stopped on hitting the floor...
5x5 of GHD sit-ups
and 20 minutes alternating between:
moving & shadow-boxing,
hitting combos on the heavy bag,
and hitting the speed bag.
Five rounds for time of:
45 pound Power clean, 21 reps
12 Handstand push-ups (feet on wall)
Trying to get back into a regular workout schedule, too many trips too often, one after the other.
Several workouts in the NPS gymnasium, worth mentioning only because they have a rower, speedbag and heavybag amidst the usual fluff.
One long slow run from NPS along the water to the Monterey Bay Aquarium- beautiful- period.
And one trip to the CrossFit mecca, CFHQ in Santa Cruz, dove right in for their WOD:
As many rounds in 20 minutes of 5 big box jumps, 10 L pull-ups & 15 Knees to elbows. I managed to crank out a miserable 3, and 9 KTEs shy of finishing a fourth. My form was HORRIBLE. For shame.
The poeple I met were awesome. Annie, Hollis, Brendan and Tony were all very welcoming and very gracious of their time and my goofy semi-hero worship.
My sincere thanks for your time (and for the Rhabdo t-shirt!)
Semper Fi all,
See me in the back sucking wind!