"Nate"

Warm Up: 750 M Row, nice pace Under 3 min

"Nate"
As Many Rounds As Possible in 20 Min(AMRAP) of

2 Muscle Ups, subbed (3:1) Pull ups, dips
4 Hand Stand Push Ups
8 2 Pood KB Swings, used my #50

Rx'd - 10 Rounds..After the 7th round I believe I had to switch from 4 HSPU to 8 elevated on the box push ups..everything else was RX'd

Cool Down - 1000 M Row at 3:56..cool down..yeah right lol

Austin M. from crossfit HQ showed up to work..he did 18 Rounds + 1 HSPU..yeah he's in decent shape lol

PT to stay warm..ISU

Warm Up: quick run..

2 Rounds of:

50 Squats
50 Push Ups
25 Pull Ups
Run 1 Mile

Rx'd - 30:18

About 20 degrees out..a bit chilly!

Don't forget abs!

Actual workout on: 20101224 Friday

Warm Up: hitting/kicking punching bag

Did 2, 5x5 of push/pull/sit...

went like this..

5 Rounds
5 strict pull-ups(alternating grips)
10 push-ups
15 laying ab sit-ups

5 Rounds
5 negative pull-ups, 5 sec's down(alternating grips)
10 push-ups
15 laying ab sit-ups

5 Rounds of:
20 Push Press, #45

3 mile run..casevac 1 mile..

Helped run PFT's for a couple candidates...

3 mile run - 21 mins

1 mile run(casevac) - took turns carrying each other

Legs were frkin dead! Good to go!

Gettin Some..bench mark WOD

ACTUAL WORKOUT ON: 20101220 Monday

For Time:
Run 1 mile, 7.0 incline at 10 min pace
50 Hang Clean, 95
50 Push Press, 95
Run 1 mile, 7.0 incline at 10 min pace

Rx'd - 35:46

Dang..tough WOD..Jake did it jus a lil slower than me with 135 on the 2 lifts..

Filthy 50's

ACTUAL WORKOUT ON: 20101215 Wednesday

Warm Up: 750 M Row

For Time:
50 Box jump, 24 inch box (like 18" box)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (25 of 1.5 pood)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (30 reps, did #70)
50 Wall ball shots, 20 pound ball
50 Burpees (20)
50 Double unders (No rope :/)

Rx'd scaled - 27:12

*Lower back has been bothering me..taking it easy on the lower back type lifts..still a disguisting time..

Basketball..

Played on the 13th and 14th..lame excuse for missing a workout but..it was some cardio! lol

Hangin on..

Warm Up: 750 M Row, 3 min

3 Rounds for time:
Run 400 M
15 Pull-ups
50 Squats
15 Pull-ups

Rx'd - 15:19

Cool down - 750 M Row, 2:55

Stretch 5 mins

Gaspin for air the whole timee! good to go!

Pull-Up Challenge..

Had a pull-up challenge at the rec center..

Did 100 pull-ups in between other ppl doin pull-ups..

Run..PR..

Warm Up: did some stretching..250 M Row..

Ran 4 Miles..time of 27:30

Fastest 4 mile run and felt pretty good..first 4 mile run on a treadmill but it was good

Cool Down - walked a couple laps and stretched for 5 minutes or so

Lets do some frkin work!

PT..Zero 6..only me and Smith showed..

Bench Press..
1x10 - 115
1x10 - 135
1x10 - 155
1x5 - 165
10 Pushups..

Then..
Squat..light sets..
1x10 - 115
3x10 - 135

3 Rounds:
20 Dips
10 Back Extensions
15 Hanging ab, legs to straight out
10 Pull-ups

Then swam for about 10 minutes..

**Note to Self..get some doggone goggles!

Yay Thrusters..scaled

ACTUAL WORKOUT ON: 20101204

5 Rounds for time of:
135# Thruster, 7 reps (scaled, did 115#)
Row 500 Meters

Rx'd - 22:41

All 500 Meter rows were done under 2 mins..

Just Do It!

3 Rounds for time:

Run 800 Meters
15 Pull-ups
20 Push-ups
30 Lying Sit-ups

Rx'd - 23:13

Then did..Dips - 20, 15, 15
Back Extensions - 2x10

Good WOD..800's suck!