140817 DU's - Lunges - toes to bar

Warmup:

500m row

arm swings forward & backward

METCON:

30 Double Unders

30 lunges

10 toes to bar

5RFT

XAVIER: 18:38
CAT 18:30

140815 Jumping squats & 400m run

WELL, here we go again....started my TIAO HE CLEANSE, I typically do one every 6 months but missed the month of June because of a hectic work schedule.  You definitely want to be near a bathroom when you are doing one of these cleanses.

Todays Warmup:
400m run
stopping and doing the following:
high knees,
butt kicks,
frankensteins,
lunges,

10 air squats

METCON:
25 Jumping squats
400m run

4 rounds for time  (4rft)
CAT: 13:01
Xavier:13:33

20140630 Monster Metcon

Started a periodized programming called monster metcons that was created by Marshall White.
The gentleman pictured above is Gene Chisum, who is good friends with Marshall.

warm up
Squats, #
squats with empty bar 45#
oh squats with empty bar 45#

STRENGTH
3RM DL

METCON
135# - 10 reps
225

140428 AIR SQUATS EMOM

I'm super sore today.  I guess the push ups did me in a couple of days ago, then yesterday the db squat cleans and strict pullups didn't help.  I'M DOING LEGS TODAY.

warmup:

10 air squats

10 glute stretches

2 rounds

METCON:

25 Airsquats EMOM until you can't go anymore

12minutes

(total of 300 air squats)

BURNS.

140427 DB Squat cleans

 The dumb bell squat cleans are back in my cycle.  Thank goodness I have dumb bells.  Looking fwd to using my barbell when I get back to my garage.

WARMUP:

High knees

butt kicks

10 burpees

10 pushups

2 rounds

METCON:

10 db squat cleans (55# dumb bells)

10 strict pullups

10 burpees

5 RFT

22:32

140425 PUSHUPS Every minute on the minute

OK, OK, OK....
I did it.  200 pushups for time.
Best thing about them, is you can do them anywhere, no excuses.

Warmup:
arm swings fwd
arm swings backward
jumping jacks

METCON:
200 pushups for time.

Did 20 every minute on the minute (EMOM) FOR AS LONG AS I COULD.
about 10 minutes then went 10 EMOM... Had to rest.  was going to muscle failure.

Time 19:48

140425 TRAVEL WOD - BLEACHERS

140425 - bleacher sets.

Travel wods have proven to be harder than I imagined.  I'll write a separate post on that very soon, I mean, how many sets of pushups can you do over a month...I mean you can do plenty, but they lack in the "spicing" it up category.  They are super effective, but they get boring if you do them everyday in the traditional crossfit mindset that we are accustomed to.

Bleachers are easy enough to do, right? NOT REALLY.  But they are effective.

I had a 5 meter tall staircase....I know this because I have the design layout drawing given to me by the structural engineer (approximately 16.4 feet tall).

3 sets of 10 bleacher climbs

no rest between sets.

17:21

:)