Tuesday Morning Roar Action

warmed up with 500m row/10 pull up/10 push up/20 sit up/20 pass throughs

then 1RM weighted pull up (i got 90#)

wod: 12 minute AMRAP
6 overhead squats (rx was 155#, i used 105#)
8 box jump overs (24")

got 7 rounds.  box jump overs, just jump up and then off the opposite side (don't have to jump over the entire box)

Serious Core Work

-Warmed up with 400m run/5 chin ups/10 push ups/15 situps/20 back ext./25 wall ball/30 double unders

-1RM Back Squat

-3 sets of 12 Romanian Dead Lifts

-4 Rounds:
 15 weighted sit ups (45#)
 12 toes to bar
 9 sec L-sit

Got 265# back squat, 185# RDL, and 13:19 on the 3rd wod, which was brutal.  L sits after the 1st round are dam near impossible to hold.

3,4,5,6,7

Ok so Gary came up with this one

30,40,50,60,70 reps of the following
-HSPU's or pike pushups
-pullups
-push press
-situps
-burpees

Then finished it up with 2:00 amrap double unders.

Gary finished in 19:19 and I followed up with 20:10


Good luck!

Friday WOD

WOD 1: "RANDY"
75 power snatches for time (75#/55#)


I came in at 5:14.


WOD 2:
3 rounds
400m sprints with 3 minute rest between rounds


Finished in 9:58.

Thursday WOD

1) 1RM Weighted Ring dips

I got 110# (2nd place, for now....someone will bump me off the board before the end of the day)

2) Death by:
Thrusters (95#/65#)
Box jumps (24"/20")

This was a good one, never did a death by with more than 1 movement.  First minute do 1 thruster and then 1 box jump...2nd minute do 2 and 2....etc.  I completed 10 on the 10th and collapsed.

Wednesday WOD

started out building up to our 1RM squat snatch

wod:
as many reps in 1 min for each of the following:
wallball
situps
calorie row
toes to bar
1  minute rest

do 3 rounds, and keep track of your total reps.  so 1 minute of wallballs, immediately start your situps, etc.  1 minute rest after your TTBs and then start round 2.  Brutal.

I hit 242 total reps.  My max snatch was 125, couldn't match my previous 135#.  Dirty snatches, the worst.

Tuesday WOD

1st: 2 rep max front squat

next, 21 - 15 - 9 of
135# power cleans
pullups
double unders

This was a kickass wod, I finished in 8:21.  Got 225 for the 2 rep max, got 245 once....couldn't get the second.

Monday WOD

20 minute amrap
100m run with 45# KB
20 45# KB clan and jerk
100m backwards run
20 45# Turkish get ups

for the first run, clean and jerk the KB up with one arm, run 50m, switch arms and finish the 100.  Turns out this was originally written for a 50# sandbag run, for some reason they switched it to KBs for the 6am, and didn't translate the weight.  rest of the day everyone used sandbags and 35# bells.  I just missed 2 rounds with 1 full round plus 18 get ups.

Enduro Training

Some endurance training this morning:

5 Rounds:
400m run
25 pushups
25 situps
25 air squats
3 minute rest between each round

i forget my time, think i was just over 30 minutes.  my ankle is still stiff as hell from that deep sand run at the warrior challenge and my knee was hurting again so the last 2 rounds i was running pretty slow.  in other words....WHAAAAAAAAAAAAAA!

21-15-9 Hammy Park conditioning circuit

Warm up was a 400 meter run the. Do the following.

21-15-9
-KB swings (35lb)
-Burpee to pull ups
-V-ups or sit ups

Run a 400 meter sprint in between each set. I focused on running my 400 fast paced with strong form and consistent breathing.

Enjoy!

Warrior Challenge: July 14th,2012

This beast of event took place on the beach in Avon, NJ. Both gario S wagon and I participated. It was hardcore,brutal and so worth it. We beat 110 cross fitters, ex marines, ex navy seals and that typical douche bag at the gym. Congrats Gary you are a savage beast with your damn burpees Finishing in top 10 with 52 burpees in 2:00 mins!

Here it is:
-run 1/2 mile with 40lb sand bag then complete 1/2 mile without it. All in the deep sand

-Strict pullup challenge unbroken
-2:00 burpee challenge
-2:00 situp challenge

These events were all broken up with plenty of rest in between.


ROAR!

MB Bikram Core and Shoulder Circuit

This was a very quick but great core and shoulder workout...not to mention it was fun.

-40 power push ups (using toe in TRX or Olympic rings)
-1 minute rest
-40 45lb Thrusters with hard focus on core with solid form.
-40 crunches with 20lb dumbbell

Took me 7:07

keep legs elevated in crunch position while holding the dumbbell in overhead axe chop position. Each rep extend the dumbbell behind your head and touch the ground. On your way up continue to keep you legs elevated and hold dumbbell over head. Repeat for 40 reps!

Snatch McBoxjump

Warmup: 400m run/5 pullup/10 pike pushup/15 wallball/20 pass throughs
then did a crapload of shoulder and hip mobility to loosen up.
WOD - 5 Rounds:
5 hang squat snatches (135"/95#)
10 Handstand pushups
20 box jumps (24"/20")

I used 95# for the snatches, and came in at 18:41.  HSPU's were brutal after the snatches.

Runnnn N Gunnnn

Started with an early morning run to try and beat the heat.  Completed approx 6mile @ just over 8min mile pace.  The plan to beat the heat didn't really work to well, because the humidity was straight brutal.  Once I got home I completed the following:

3 rounds:
 - 20 crunches
 - 10 R/L side-to-side crunches

3 rounds:
 - 25 pushups

Anniversary Morning Wod

20 minute amrap:
10 overhead squats (95#/65#)
400m run
20 KB swings (70#/53#)

I got through 3 rounds plus 10 OHS's.

I was runninga

Over the past two days (Tuesday & Wednesday), I've been focusing on getting some quick 2 and 2.54 mile runs down.  Overall my average pace was around 8min flat.  I completed several fartleks along the way to practice on my speed and high paced endurance.

Tuesday Roar

Warmup: 500m row/5 pullup/10 pushup/15 wallball/20 squat/25 goodmorning/30 double unders

wod 1:
3 dead lifts on the minute for 8 minutes
use 80% of your 1 rep max

wod 2:
5 rounds
10 (95#) Sumo Deadlift High Pulls
10 ring dips

took me 7:19...went alright, Dude's car got a little dinged up.

The Hammy

This one follows a typical protocol you have seen in the past onces, but I made a variation.  Its called "the hammy" because I did it in Hamilton Park, JC!

21-15-9

-KB Swings (40lb) -Gar style
-Burpee to Pullup
-Box Jumps (24')
-Run a 400

Took me 22:57 and my lungs were on fire.  I think I could have done my burpee to pull-up faster but I really put all my focus on the 400 meter run.  Trying to get my speed up suckas!
Enjoy.

Filthy 50

got hit with this little devil again this morning.  took me 29:15 to finish.
50 box jumps
50 jumping pullups
50 kb swings
50 walking lunges
50 KTE
50 (45#) push press
50 back extensions
50 wall ball
50 burpees
50 double unders

The MURPH!

I have been waiting to do this workout for a while now and finally mustered up the roar to give it a try. All I can say is brutal. I broke the reps up: 5 pull ups,10 pushups, and 15 squats. Do that for 20 rounds. I tried my best to run around 7 minute mile.


Run 1 mile

100 pull ups
200 pushups
300 squats

Run 1 mile

My time was 37:17

A Good One if I had Motivation!!!

Started off with a 2.5 mile run @ 8min pace.  Then completed only 2 of the following rounds due to a sheer lack of motivation:

2 Rounds:

5 - Dead Drop Pullups
10 - Rings Rows
15 - Pushups
20 - 25lb DB Curls
25 - Abs (R1: Ball Crunches, R2: 25/R  25/L Oblique Crunches)
30 - Double Unders (max continuous: 22)

My laziness prevented me from timing this...it was very quick tho!

KELLY

this was God awful this morning, I'm still recovering

5 rounds:
400m run
30 box jumps (24")
30 wall ball (20#)

Tuesday Team Wod

i was in a 3 man team, so we did 150 reps with 1 man resting at all times....if you got 2 man team do 100 reps with 1 man working and one resting.

150 (115#) snatches
150 (24") box jumps
150 (115#) SDHP's (sumo-deadlift-highpulls)
150 Toes to bar

Every 3 minutes, run 100m....and you have to complete each movement before you move on to the next.  Took us 28 minutes and change.  Snatches were brutal.