April 2013
19 posts
27 tags
Apr 17th
8 notes
14 tags
Apr 16th
3,503 notes
5 tags
Apr 15th
20 notes
5 tags
Apr 15th
16 notes
9 tags
Apr 15th
20 notes
13 tags
Chocolate Jetpack: Kickstarter Review: Old... →
Totally just bought one of these… chocolatejetpack: Ever woken up one day and thought to yourself; “God, wouldn’t it be absolutely terrible if I were incapable of opening a bottle whilst simultaneously having a bad hair day? Wouldn’t such a scenario, where two completely separate variables align like the moons of Jupiter, compound to create a…
Apr 10th
2 notes
10 tags
Apr 9th
42 notes
14 tags
Apr 8th
10 notes
13 tags
Apr 8th
8 notes
9 tags
WOD 4.8.13
A) 5 Rounds(not for time) 2 Front Squats (2 2 2 1 TEMPO) 185.205.215.225.215 *rest 1 minute 2 Rope Climbs *rest 1 minute B)3 Rounds 6 Hang Power Cleans(165#) 12 Push Ups TIME: 3:01 C) TABATA Monster Walks -Front Squats felt super weak today. HPC’s and push ups felt really good though. Feels good lifting heavy again.
Apr 8th
1 note
15 tags
Apr 5th
7 notes
17 tags
Apr 5th
3 notes
5 tags
Apr 4th
913 notes
8 tags
Apr 4th
10 notes
6 tags
Apr 4th
63 notes
11 tags
WOD 4.3.13
A) 1 Hang Squat Snatch every 45 seconds x 12 3 @ 75# 3 @ 85# 3 @ 95# 3 @ 105# B) AMRAP15 - 75% Intensity 15 Calorie Row - Damper 3 10 Sit Ups 15 OHS (45#) 10 Push Ups 4 full Rounds + 15 cal + 10 sit ups + 3 OHS -Damn you light OHS. Geesh.
Apr 3rd
13 tags
WOD 4.2.13
A) EMOM10 3 HSPU 5 Ring Dips B)5 Rounds - 90% Intensity 2 minutes to complete 5 Hang Power Cleans (135#) 10 Lateral BB Burpees  AMRAP Double Unders *Rest 2 minutes -First 5 rounds of HSPU were strict. Last 5, not so much. Last 2 rounds I started failing reps so it took just over the minute to complete.  -Double Unders were definitely working again today. PR’d with 105 unbroken at...
Apr 2nd
1 note
24 tags
Apr 2nd
12 notes
13 tags
WOD 4.1.13
A) 6 Rounds(not for time ) 3 OverHead Squats (3 5 x 1 TEMPO) 95.100.105.110.115.120 *rest 1 minute Strict Weighted Pull Up Clusters (3 3 3 TEMPO) - w/ 22#Chain 1.1.1(10 second rest between reps) *rest  1 minute B)3 Rounds - 90% Intensity  15 Russian KBS(79#) 10 Push Ups TIME:1:40
Apr 1st
March 2013
22 posts
25 tags
Mar 31st
15 notes
13 tags
WOD 3.26.13
A) AMRAP15 - Ascending Ladder Deadlift(135#) Push Up Rounds: 15+4dl’s B) 5 Rounds - @ 90% Intensity 90 Seconds to complete: 5 Chest to Bar Pull Ups 10 Lateral BB Burpees AMRAP Double Unders *rest 90 seconds Double Unders: 99. 61. 46. 36. 67 -I NEEDED a day like today. Everything felt good and I stayed relaxed the whole. Most importantly I had FUN and smiled a lot. The 99 DUs is a PR. I did...
Mar 26th
2 notes
5 tags
Mar 22nd
60 notes
5 tags
Mar 22nd
37 notes
6 tags
Mar 22nd
536 notes
7 tags
Mar 19th
12,401 notes
5 tags
Mar 19th
3 notes
7 tags
Mar 19th
2,390 notes
8 tags
Mar 19th
1,078 notes
10 tags
Mar 19th
19,236 notes
2 tags
Mar 13th
348 notes
14 tags
WOD 3.12.13
A) Jerk footwork - technique work B) EMOM10 - Clean & Jerk 165.170.175.180.185.190.185.180.175.170 C) 5 Rounds - @ 90% Intensity 10 Power Cleans(95#) 30 UnBroken Double Unders TIME: 5:01 -Definitely NOT my best training day. But that’s ok. The loads weren’t heavy at all and weren’t the issue. I just could NOT get my footwork together today to save my life! It...
Mar 12th
1 note
18 tags
Mar 11th
6 notes
19 tags
Mar 11th
3 notes
10 tags
WOD 3.11.13
A) 4 Rounds(not for time) 5 Back Squats 135# @ 35x2 TEMPO (3 seconds on descent. 5 second pause at bottom. up as fast as possible. 2 seconds pause at top) rest 1 minute Muscle Up Cluster 2.2.2(rest 20 seconds between 2s) rest 1 minute B) 4 Rounds 300m Row - Sprint Rest 2:1 1:00 1:00 :58 1:02 -I did as many MUs as strict as possible. I got most of them strict. Then on the last round I just added...
Mar 11th
4 tags
Mar 8th
33,968 notes
Mar 8th
955 notes
18 tags
WOD 3.5.13
Part1) A)EMOM20 odd minutes: 5 Extended Range of Motion STRICT HSPU(first10: 8’ deficit, next5: 4’ deficit, last5: no deficit) even minutes: 5 Weighted STRICT C2B Pull Ups(22# chain) B)5 Rounds: 90% Intensity 30 seconds: Double Unders 25.25.44.61.31 30 seconds rest 30 seconds: KBS(1.5) 17.14.11.12.11 30 seconds rest C)TABATA:Monster Walks(alternate direction each...
Mar 5th
3 notes
16 tags
WOD 3.4.13
Part1) A) Front Squat 5.4.3.2.1 175.195.215.235.255PR *rest 1 minute 10 Unbroken High Hang Power Clean(115#) *rest 1 minute B) Russian KBS 21.18.15.12.9.6.3(2pood) Ring Dips 3s TIME:3:52 C) GHD Sit Ups 3x15 Part2) A) Pendlay Rows with bands(155# top weight) 5x5  B)Scapula Rows with bands(155# top weight) 5x5 C) Weighted Sit Ups 2x20 (25# plate) -255 felt “pretty easy”. I think I...
Mar 5th
25 tags
Mar 4th
12 notes
9 tags
Mar 3rd
11,501 notes
13 tags
WOD 3.1.13
Part1) Oly Technique Work via Catalyst A)Snatch High Pull 5x3(125#) B)Power Snacth 4x3(120#) C) Power Clean + Push Jerk 4x3(165#) Part2) HERO WOD “JACK” AMRAP20 10 Push Press(115#) 10 KBS(1.5) 10 Box Jump(24”) ROUNDS: 9+2 -First time doing this one. OUCH! -I love doing hero wods for the first time and being absolutely destroyed by them. “Harmless” wods are oh so...
Mar 2nd
1 note
February 2013
27 posts
10 tags
WOD 2.28.13
Part1) WOD: 75% Intensity AMRAP15 25 Double Unders 250m Row ROUNDS: 9 *rest 5 minutes AMRAP15 200m Run(jog) 5 Burpees ROUNDS:8 PostWOD) Muscle Up Practice. -Working on keeping my false grip and did a couple strict-ish. Part2) WESTSIDE A) Good Morning w/ chains 3x7 (113# top weight)  B)Rack Deadlifts 8x1 @ 50% + bands (337# top weight) C) Reverse Hypers 3x7 (65# band) D) BB Good Mornings 1x30...
Feb 28th
2 notes
12 tags
Feb 26th
27 notes
13 tags
WOD 2.26.13
Part1) WOD: 5 Rounds(not for time) Over Head Squat - AMRAP(115#) 6.5.4.5.6(26 total reps) *rest 1 minute Strict Chest To Bar Pull Up cluster 2.2.2.2(rest 10 seconds between reps of 2) *rest 1 minute Post-WOD) TABATA DB Sit Up to Over Head Press(20#) Part2) WESTSIDE A)Bench Press  9x3 @ 55% + bands(200# top weight) B)Plyometric Push Ups 5x7(2 45# plates stacked on either side - 7”...
Feb 26th
15 tags
WOD 2.25.13
Part1) WOD: 3 Rounds: 90% Intensity  10 Lateral BB Burpees 10 Power Snatch (75#) 10 Calorie Row *rest 2 minutes between rounds R1)1:37 R2)1:29 R3)1:29 AVERAGE: 1:31 Rest 3 Minutes 3 Rounds: 90% Intensity 10 1-Arm DB Snatches 5/5 (40#) 10 Power Cleans (95#) 10 Calorie Row *rest 2 minutes between rounds R1)1:37 R2)1:37 R3)1:38 AVERAGE: 1:37 Post WOD: GHD T-Y-I-W-I’s 3x8 Part2)...
Feb 25th
11 tags
WOD 2.24.13
Sunday HERO WOD “DT” 5 Rounds: 12 Deadlifts(155#) 9 Hang Power Clean(155#) 6 Push Press(155#) TIME: 12:33PR -The last time I did this it took me 25:38. I more than cut my time in half. I couldn’t be more stoked. I’m most excited, though, that I kept my head in the WOD. The last time I did it, it broke me mentally more than any other wod before or since.
Feb 24th
1 note
15 tags
WOD 2.22.13
Today’s WODs Part 1) Oly work via Catalyst  A)Back Squat 8x3(185#) B)Hang [squat] Snatch 3x5(100#) C)Halting Snatch Grip Deadlift 3x3(145#) D)OHS 3x5(100#) Part 2) HERO WOD “Nate” AMRAP20 2 Muscle Ups 4 HSPU 8 KBS(2pood) 13 Rounds - PR -Back squats felt super weak at first. The last few sets felt good though. -HSPU were by far the toughest part of the WOD for me today. KBS...
Feb 24th
8 tags
WOD 2.21.13
WESTSIDE  A) Rack Deadlifts  8x3 @ 32% + 160# band tension (300# top weight) B) GHR 3x7 C) Seated Box Jumps 3x7 24”, 30”, 37” 1 @ 40.5”, 1 @ 44”, 1 @ 47.5” Fail @ 51”
Feb 24th
15 tags
WOD 2.19.13
A) EMOM14 1 Clean & Jerk - increase weight each round 115,125,135,145,155,165,175,185,195,205,215,225,235,245,255PR B) “Annie” 50,40,30,20,10 Double Unders Sit Ups  TIME: 6:19PR WESTSIDE A) Max Effort Slingshot Bench Press 5 @ 135 3s @ 165,185,205,225,245 1s @ 265,275 B) Barbell JM Floor Press 5x5 C) Triangle Push Ups 3x15 -3 PRs in 1 day. I’ll take it. -Big clean jump. Felt...
Feb 20th
10 tags
WOD 2.18.13
Part1 A) Strength: Hang Squat Clean 10 minutes to work to a heavy single 205# B)AMRAP10 Ascending ladder (3,6,9,12,etc) Hang Squat Clean(115#) Hand Release Push Ups Box Jump(24”) 12 Rounds + 5 squat cleans C) 3 Rounds (not for time) 10 BB Good Mornings(3 second pause at bottom) 10 Reverse Hypers(3 second pause at top) Part 2) WESTSIDE  A) Box Squats 10x2 (60% + chains) - 212# top weight B)...
Feb 20th