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Great WODs JT!

[B]@ base Globo:
WU:[/B]
.6 mi run
2 min/215 feet on Jacobs Ladder
100+ SUs
10 leg swings on each leg in both direction
10 Air Squats
10 Push ups
3 Frog holds
5 Downward Dog push ups
10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
5 RFT:
200 M row
200 M run (one lap of the 1/9 mi track + a little bit!;))

11:54

[I]This was my 1st WOD since Tuesday (Discounting the 10 Burpees (YAY! BURPEES!!) per day. I was hoping to break 10 min but this was tough doing the change from rowing to running and back. But at least I was able to break 12 min AND was within a minute of my firebreather buddy (Who's 1/2 my age!)[/I]

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Monday August 24, 2015

Walked 1 mile to Ctown CrossFit
stretching, mobility, planks
held front racks for 30 seconds (75#, 105#, 155#, 200#)
snatches (3x45#, 3x75#, 3x95#)
Walked 1 mile home

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Tuesday August 25, 2015

Walked 1 mile to the globo.
Climbed 100 stairs on the stair climber.
Climbed 100 rungs on the ladder climber.
Did curls, presses, triceps extensions, bench presses, and push presses while looking in the mirror.
Walked home from the globo.

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[B]WU:[/B]
400 m run
50 SUs
10 leg swings on each leg in both directions
10 Air Squats
3 frog stands (got a NASTY pain in my right side gut)
10 Push ups
10 Pull Ups (straight through!)

[B]WOD:[/B]
20 min AMRAP:
10 180# DL
120 SUs

7 rounds + 10 DLs + ~100 SUs

[I]Got 2 rounds done in 3 1/2 min. The DLs were done in subsets of 5 until the latter rounds. I almost got 8 in.[/I]

[B]Cashout:[/B]
10 Burpees (YAY! BURPEES!!)

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Wednesday August 26, 2015

Walked a mile to Ctown CrossFit.
Back/hip/butt were tight.
Stretched, mobilized, back/hip/butt were still tight.
Did a few empty bar movements, and a few light C&J.
Back/hip/butt were still tight.
Bagged it, walked a mile home.
Back/hip/butt never got loose.

Does walking home instead of "pushing through" mean I'm getting smarter?

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JT - Sounds like the better part of valor!

[B]WU:[/B]
500 m Row
100+ SUs
10 leg swings on each leg in both directions
10 Air Squats
10 Downward Dog Push ups
10 Pull Ups
25 Dead Bugs
10 Burpees! (YAY! BURPEES!!)

[B]WOD:[/B]
30 AMRAP:
10 GHD Situps
15 1.5 Pood KBS
20 HRPUs
400 m Run

4 rounds + 10 GHD Situps + 15 1.5 Pood KBS + 20 HRPUs + 200 m Run

[I]This was a good WOD. I made the GHD sit ups, KBS, & HRPUs in about 2 1/2 min. The runs slowed me down. I wanted to get 6 rounds, but that didn't happen. I got a nasty shin splint during the 3rd round. I did impress one of the guys with my range of motion on the GHD.[/I]

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Thursday August 27, 2015

Very nice 75 minute walk in Rocky River Reservation with my friend Rhonda. Afterwards, my back cracked and I feel really good right now.

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JT, Sounds like you made the move yesterday.

[B]WU:[/B]
500 m Row
10 leg swings on each leg in both directions
100+ SUs
10 Air Squats
5 Frog Holds
10 Push Ups
10 Pull Ups
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
3 RFT:
20 T2B
20 HSPUs
800 m Run

Did Belly to wall HSPUs

32:08

[I]So wanted to break 30 min![/I]

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Friday August 28, 2015

Badly needed rest day.
Back felt great after adjusting itself yesterday.
Hip and butt were in agony from the back being in alignment again.

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Saturday August 29, 2015

Constantly Varied Day

stretching, mobility

some light snatches
some light C&J

A few V0- boulder problems

five rounds of: (using a 10# dumbbell in each hand)
ten barbell curls
ten presses
ten tricep extensions
ten lateral raises
rest 1 minute


Then, later on in the day:
shooting hoops with Allison
getting beat at 1-on-1 by Allison
shooting more hoops with Allison

Then, just now, a four mile walk.
[url]http://www.mapmyrun.com/view_workout?w=1144064851[/url]

Compare to last week's four miler on substantially the same course.:
[url]http://www.mapmyrun.com/view_workout?w=1133139671[/url]