Initiation for Casey

Nothing too extreme. Have to work our way up to a "Painstorm"

Back Squat - 3 x 5:

Then

5 Rounds for Time of:

• Row 300 M
• 10 Sit-Ups
• 10 Push-Ups
• 10 KB Swings - 35#

Results:

• Seth - 275,280,280 - 11:30
• Casey - 185,185,185 - 3 Rds in 11:40

Posting is depressing

with results like these.

Bench Press - 3x5:

Then

Power Clean - 2x3:

Then

21-15-9 Rep Rounds For Time Of:

• Push-Ups
  
• Sit-Ups
  
• Squats
  
• DB Swings
  
• Walking Lunges

Results:

• Seth - BP:225(4),215,215(4) - PC: 185,215 - 6:44, 55#KB
  
• Kelly - BP:135,145,145(4) - PC: 135,135 - 7:24, 35#KB

Explain The Chafing...

I sure hope I don't get questioned about the chafing on my inner thighs this evening. Those dumbbells get really hard to hold between the legs as they get heavier.

Back Squats - 3 x 5:

Then

Weighted Pull-Ups - Max weight:

Then

Deadlift - 1 x 5:

Results:

• Seth - BS: 275,285,285 - WPU: 105# DB - DL: 315

Old man

I'm pretty sure my younger self would be just as disappointed in my effort level today as this old man was.

Back Squats - 3 x 5:

Then

5 Rounds for Time:

• 5 Pull-Ups
• 10 Box Jumps - 30"
• 10 GHD Sit-Ups
• 5 Push-Ups

Results:

• Seth - 225,275,295(2) - 8:14

burpoops

1 rd every 2 minutes for 10 rounds
10 155# DL
10 1.5 pood KBS
10 burpees

rest until next 2 minutes starts, if you have time left.

i couldn't keep up the pace...but completed 9 rounds in the 20 minutes.  i loathe burpees with the fury of 10000 suns.

PWNED

worked out with one of the beasts from crossfit conway today.  it was fun.  i was destroyed.

5 RFT
15 75# TH
12 TTB
200m run

16 min time cap

Jason - 4 RDs; finished in ~20
Other guy - finished in ~14

humble pie.  thrusters, i hate your face right off.

Hey, look!

they have a GHD here. That stands for Ab-Destroyer, correct?

5 Rounds for Time:

• 5 Hang Squat Cleans - 95#
  
• 10 GHD Sit-Ups
  
• 15 Push-Ups
  
• 20 Double-Unders

Results:

• Seth - 10:38

pffffft2

haven't posted much because i haven't done much.  being lazy sucks.

Just messing around:
Back Squats - 3x3@275
Power Clean - 3@225
3 Rounds For Time of:

• 10 L-Pull-Ups
• 10 Push-Ups
• 30 Double-Unders

- ~5 Minutes

pffffft

haven't posted much because i haven't done much.  being sick sucks.

Sunday:  worst WOD of all times ever in the world of history of the universe
12 intervals of:
45 seconds of burpees/45 seconds of rest

151 reps

Today:

10-8-6-4-2  315# DL
50-40-30-20-10  hand release push-ups w/ feet on 45# plate
10 DL/50PU, 8DL/40PU, etc...

14:57 - those pushups were WAY harder than i anticipated

When push comes to pull

Or something like that.
Anyways, short on time and flying solo today led me to do this.

5 Rounds For Time:

• 10 Hang Power Cleans - 95#
• 10 L-Pull-Ups
• 10 Sit-Ups
• 30 Double-Unders

Results:

• Seth - 18:15

C2 = See Pukie

10 Fitness has added a C2 Rower to their 'functional fitness' room since Kelly and I were there. Seemed a shame not to use it.

Press - 3x5

Then

3 Rounds for Time:

• Row 500M
• 10 Sit-Ups
• 10 Push-Ups
• 10 Pull-Ups
• 10 Squats

Results:

• Seth - 135,145,150 - 13:13
• Kelly - 85,95,105(4)

Whisper Sweet Nothings

Better work on the sweet talk, because the extended layoff over the holidays has left our bodies a bit unsure about this "working-out" thing. The whole "it only hurts at first" line isn't working very well.

Easing back into things once again.

Back Squats - 3 x 5:

Then

5 Rounds For Time:

• 5 Burpees
  
• 5 KB SDLHP (55/70#)
  
• 5 Sit-Ups
  
• 5 Pull-Ups

Results:

• Seth - BS:275,295,295, 4:12 70# KB
  
• Kelly - BS:155,165,175, 4:45 55# KB

Hello 2013

Well after nearly a month off, Kelly and I at least made it to the gym for this weak-ass workout.

Bench Press - 3x5

then

AMRAP in 10 Minutes:

• 5 Pull-Ups
• 10 Sit-Ups
• 5 DB Hang Power Cleans (40/25#)
• 10 KB Swings - 35#
• 5 Push-Ups

Results

• Seth - 215,220,220 - 6 Rds + Sit-Ups
• Kelly - 155,160,160(4) - 5 Rds + HPCs

weekend ON

21/15/9
225# DL
36" box jump

jason - 7:20

argh

15/10/5
muscle-up
135# squat clean thruster

Jason - ......... finished it

I ran...

Yesterday. 3.7mi. 8:53 pace. Too slow. That's all.

ouch

still insanely sore from that 2013 wod.  eating garbage does not aid in recovery...just FYI.

HBBS x 3 - 205, 225, 255, 285, 305
Sq Cleans x 3 - 135, 155, 175, 185, 205

that's all i could accomplish.  but the fact that i could even move any weight today is a good thing.

Role model.

Justin: Ran 4mi at a 9:00/mile pace.

Happy New Pain

"2013"
in teams of 3:

151 1.5 pood KB swings
151 push ups
151 20# wall balls
151 pull ups
151 squats
151 KTE
151 lunges
151 supermans
151 24" box jumps
151 burpees
151 45# thrusters
101 calorie row
251 DUs

2013 total reps

this was both fun and ridiculously painful...and i'll be feeling it for a few days.  the end.

Back in the garage...

For reasons of less time and money spent away from the wife and kids, I have officially broken up with CrossFit Remedy. "It's not you, it's me," as they say. They're an awesome group of people and they helped me get back into action, making up for much of the ground I lost over the last couple of years and breaking new ground in several places.

Ultimately, though, it's too hard to justify the outlay of cash every month and harder still to justify the 6+ hours a week it was taking me away from Erin and the boys. Strength and fitness should be a family affair and I own enough equipment to get it done without paying someone else's rent.

So here I am, back to the Infidel blog with my fellow handful of happy assholes. I'm headed back into the garage and back to training however the hell I feel like it. Y'all keep me honest and keep me motivated.



Today's workout:

Run 1 mile
21 reps of: HSPU, 135lb bench press, hand-release push-up
Run .5 mile
15 reps same
Run .25 mile
9 reps same