Archive for October, 2010

Pre-WOD Lax ball work Run 400m before and after 3 rounds 5 kipping pullups (kip work) 10 squats 5 strict dips 5 strict pushups 5 per side 10# db sotts press WOD Modified Nate 3 false grip ring rows 3 dips – 1st 3 rounds strict. Rest jumping 3 handstand negatives – 1st 3 rounds […]


Pre-WOD 5 min jumprope Best – 15 d-d-d Tough to get going. Kipping Pullup “Volume” training – 5 minutes 3-4 pullups per 45 seconds. Playing with the push out on the drop. This seems to work very nicely. Will need to continue playing with this. 15# Db – 5 per side Push press – 5 […]


Pre-WOD Redline 2 rounds 10 Clean and Jerk 35# 10 pushups 1 min ea side ITB on lax ball 10 v-sit rollovers WOD Wendler DL 130(3) 150(3) 170(max reps – 8). May have been able to eke out 2 or 3 more if I dropped from the top. 21-15-9 1 pood KB swings pullups Did […]


At home due to work things rather than at the Caps game. Trying desperately to hold onto the one corner of the CrossFitness quad I have left….workouts. Food/Stress/Sleep – ugh. …just get me to November…… ———————————— 20 minutes = 40 negatives HSPU – not even budging. Cambridge World History of Food (2.5″), doubled pillow for […]


Pre-WOD Redline 10 20# DB cleans 5 strict pushups 10 20# DB snatch 5 strict pullups 10 20# DB OHS 10 Toes to Bar 10 20# DB Zotts Press 5 strict pullups WOD Wendler Press 50# (3) 60# (3) 65# (4) Did not start metcon today. My right calf has been bothering me since Monday […]


Pre-WOD redline hip and hamstring stretch 3 rounds 10 8# wallballs 8′ 10 pistols WOD Wendler Back Squats 3 reps – 100# 3 reps – 110# max reps – 125# (7) Thanks Dan PCF and Christy 0530 for the cheerleading. If I hadn’t stopped to think about how much my low back hurt, I probably […]


Brian PCF was kind enough to give me a 3 week Handstand Pushup progression. Phase I: VT w/ negatives – try to get one HSPU in the first round of VT. If you can’t get one, go for 2 negatives per minute, focusing on staying super slow at the bottom. 20 minutes = 40 negatives […]