Archive for July, 2009

A tough couple of days at work has really sapped my appetite and screwed up my sleep. Figured throwing around some metal would make me feel better. On a certain level, it worked. Warmup 400m run – went much easier than ever before. Attempted to land on the balls of my feet. Need to work […]


Found this through Mark’s Daily Apple Oh yeah – did I tell you I am a HUGE Mike Rowe fan?


After 2 days of dragging ass, I felt pretty energetic this morning. Warmup 3 rounds 10 Overhead squat 10 Medicine Ball Cleans #12 medicine ball (thanks for the tips Seamus…hopefully I’ll remember them next time I encounter this exercise) 20 double-unders – or in my case 40 single unders because after initial success, I am […]


I picked this workout idea up from Mark’s Daily Apple Warmup – 30 seconds each Jumping Jacks – 30 Mountain Climbers – 15 ea side Lunges – 15 ea side Endorphin Mainline Workout 3 rounds each for time Step-Ups – 12 each leg Wide Grip Push Ups – 20 reps Prisoner Squats – 25 reps […]


WOD – 5:30am

22Jul09

Warmup Row 500m 2:18 10 ring dips – blue band 10 situps 10 push jerk – 45lb barbell. Yup – a tad ambitious (serves me right for being clueless, but it worked) WOD AMRAP – 15 minutes 5 – deadlift – 90lb 10 dumbell push press – 15 lb 15 4 count flutter kicks Did […]


Warmup 500 m Row – done in 2:18 3 rounds 20 walking lunges 10 situps 10 hip ext 5 pushups WOD – Tabata Something else 8 rounds each – AMRAP Pullups (20 sec / 10 rest) – Green 35 Pushups (20 sec / 10 rest) – knees 55 Situps (20 sec / 10 rest) 65 […]


I took the rest of the week off from CrossFit to let my tendinitis-wracked ankle heal. I still walked about a mile each day with a 10-15 pound pack due to an implementation where the classroom was about 1/2 mile away. It was painful walking. I finally started getting my normal gait back on Thursday. […]