Archive for January, 2010

Pre-WOD PCF Valentines Day spectacular rehearsal (otherwise known as group warmup) Handstand holds (4 sets 5 sec each because my shoulders were kinda shot) Double-under practice – 5 minutes 200 m row 10 walking lunges quality time in the shoulder area with the lacrosse ball of doom WOD 4 rounds for reps: Row 1 Minute […]


Pre-WOD Run 800 m This felt really good. I didn’t start feeling winded until I started going up the hill against the wind. Still felt pretty good coming out of the run. Not bad for someone who figured that a good day at the gym today was going to consist of just showing up and […]


Pre-WOD Group Warmup Some handstand work – mostly hold and trying to balance away from the wall Lots of shoulder rollouts. WOD Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest 8 intervals are Pull-ups, 17 first 10 done strict, rest (as ugly as they were) done using red band. […]


Coming off a weekend of eating junk and not moving. NOW I’m seeing the “carb hangover”. Tough time getting out of bed this morning. The delayed reaction the diet has is really throwing me off in regards to what is working and what isn’t. And I really DO feel better when I eat grains right […]


Pre-WOD Group warmup 3 rounds – 10 rack jerk – 10sec per side hip flexor stretch – 10 bar hang – 10 ring hang, bent elbows 1 round hip flexor bench exercise of doom (what I now fondly call Jon’s bench torture) WOD Clean 1-1-1-1-1-1-1 55(2) – 65 – 75 – 85(PR) – 85 – […]


Pre-WOD 3 rounds 10 squats 10 barbell push jerks handstand hold 15-30 sec. A little too afraid to try the handstand negatives without a spotter. Did manage to get a couple seconds of unsupported handstand. 5 ring dips sampson stretch each side WOD Press 1-1-1-1-1-1-1 55-60-65-70(f)-65-65 The 65s went up easy with decent form. Couldn’t […]


Pre-WOD Exercises from Kelly Starrett’s Hip Recovery Brian’s evil quad stretch thing 2 rounds 10 SPT 10 OHS 5 jumping squats 10 situps 10 supermans I wanted to really test my hips during the warmup and make sure everything worked ok. Planned to move cautiously today. WOD 1 rep max Back Squat 85-105-115-115-125(PR)-125(f)-115-115(2) VERY happy […]