new year's eve...

last chance to do what you always wanted to do in 2009.

endurance:
5k run/row

strength:
shoulder press 5-5-5-5-5
bench press 5-5-5-5-5

national wodding day

abmat 1 arm situps,
weighted planks,
some deadlifts...
probably for time.


wife wod
3 rounds:
ten calorie row
ten push press
ten step ups

balance skill work

monday at 14s

every minute for 15 minutes
10 push ups,
3 clean & jerks 155#

4 rounds:
5 minute row for distance,
50 air squats


wife wod:
21-15-9
kettlebell deadlift
pishups

sunday

"silver and goals" hockey tournament...

merry christmas

5 rounds:
10 clapping pushups...50
20 one arm situps.....100
30 goblet squats......150
40 double unders......200

christmas eve at 14s

courtesy of Kasey Gandy...

21-15-9
calorie row
hang power cleans 95#
wall ball shots 20#
burpees

6days 5 nights in cozumel...

during my extensive stay in the motherland, i did the following to pass the time:

4 mile beach run,

3 mile beach run,

2 mile beach walk,

"angie"... PR 15:30,

6x of 25 reps each...
push ups, situps, airsquats, supermans, lunges, russian twists,

thursday before cozumel!!!!!

MORNING WOD:
5 rounds:
315# deadlifts x5
20 double unders (straight through.. if you miss a DU, start over at 1)

21-15-9
tire flip/box jump (flip tire, jump in, jump out = 1 rep)
pullups
hspu

AFTERNOON WOD:
crossfit total:
back squat
shoulder press
deadlift

wodnesday

endurance:
run/row/bike?
90 seconds on, 90 seconds off x 6

3 rounds:
25 left arm situps, 1 pood
25 right arm situps, 1 pood
50 supermans

twosday

21-15-9
push press 145#
burpee
walking lunges

as rx'd: 7:11

5 rounds:
5 front squats 165#
10 weighted step ups 90# to 24"

as rx'd: 11:13

hockey sunday

fwfd hockey...

loss.
scored one.

friday woddddd

2 mile run...

shoulder press 5-5-5-5-5

is today thursday?

4 rounds:
15x 135# power cleans
15x burpees
15x box jumps 24"

wednesday ...

5k.... this time, do it while it is fucking 28F outside!

tuesday

5k

DALLAS STARS vs. EDMONTON OILERS

3 rounds:
1000m row / 800m run
10x @ 135# bear (power clean, front squat, jerk, back squat, rack jerk)

TGIF

couplet:

42-30-18-10
russian twists
supermans

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
235# deadlift
burpees

31 degrees outside...

for time:
10 power cleans, 20 push ups
9 power cleans, 19 push ups,
...8, 18...7, 17...6, 16...5, 15...4, 14...3, 13...2, 12...
1 power clean, 11 push up

75% of 1RM

wednesday wodding and EMT exams!

EMT exam:
for time: patient assessment


endurance
10 rounds of:
:60 on/:30 rest

after the last minute of rest, begin the 10 minute row/run.

tuesday at the station..

TRT training...
lunch
Fire CE training...
dinner

here's what i finally did at 9:00pm

10 rounds:
1:00 minute max double unders,
1:00 minute rest