Archive for August, 2010

Pre-WOD 5 min double-unders. 2 weeks no practice = no double-unders. Best 7 d-d-d. Got 1 at 6 d-d-d 3 tuck front holds – bar. Best 7 sec 1 back tuck hold – rings 6 Holds Planche Progressions – wrists, ow. WOD 5 Rounds Row 200m 5 Hang Squat Cleans (65) 10 Burpees Fucked up […]


Pre-WOD Group Warmup WOD 6 front levers – ring work Focused on parallel and trying to keep arms straighter. Can do flatter back on rings. 5 rounds 5 power cleans (67#) Run 250 10 jumping ring dips (rings a bit higher than shoulder level) 13:39 Thanks Eric for pacing me 🙂


Closing on the new home today!!!! Did the final walkthrough yesterday. Still can’t quite believe that we are moving into this really pretty home with a dream kitchen in 8 days. Pre-WOD 10 front squats 35# Lax ball quads Split Jerk work – because I forgot everything Jon PCF taught me in OLY class about […]


Pre-WOD Row 500m 3 rounds 3 strict pullups 10 shoulder swings on bar 2 rounds 6 pistols per leg with blue band calf stretch 3 rounds 30 sec handstand hold lax ball shoulder 10 slow air squats 10 fast air squats WOD Press 35(5 warmup) – 55(3) – 65(3) – 65(3) – 70 (3 – […]


Pre-WOD Group Warmup Back lever work on rings WOD For Time: 400m Run 10 Power Snatches (65) 400m Run 20 Push-press (65) 400m Run 30 KB Swings (1 pood) 400m Run 40 Box Jumps (4 45# plates) 16:37 The good: Doing ALL of the reps of Power Snatches (no breaks) and Push Presses (break at […]


Been doing this “workout” for the past week. Feels like we have made very little progress. At least I managed to get all of my books packed, most of my dinnerware, my important papers and my spice rack. Close is on the 26th. Move is on the 3rd. At least all of the activity has […]


Pre-WOD Get my lower body working. This morning – quads and low back Brian PCF’s new toy – the agility ladder PVC work Snatch balance work WOD Snatch Balance 2-2-2-2-2-2 3 sets of 2 – 12# 3 sets of 2 – 32# 3 sets of 2 – 42# Worked on speed under bar. Still slow. […]