sabado

rest day

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main site wod:
10 minutes Handstand push-ups 74
5 minutes Squats 171
2 minutes Pull-ups 40
1 minute Push-ups 49
total: 334

endurance
5k row immediately following mainsite wod
18:59

wodnesday

for time:
150 thrusters 45#
perform 10 push ups every minute until thrusters are finished.

endurance:
2 mile run

afternoon
strength:
deadlift 5-5-5-5-5

tuesday

rest day.

monday?

4 rounds:
500m row
10 squat clean & jerks 135#

20:15

saturday

5 rounds:
100m run, rest 100m run time
200m run, rest 200m run time
400m run, rest 400m run time

total time including all rest: 25:00 minutes
12:30 3500m (2 miles + 300m)

wife wod:
1 mile walk, 20 minutes

FORT WORTH STOCKSHOW and RODEO!
7:30pm

payday bitches!

rest day...

thursday... NREMT exam!

endurance:
5k meadowbrook run

800m run
tabata pushups
800m run
tabata situps
800m run
tabata air squats
800m run

wednesday

metcon:
3 rounds for time:
Row 200m
30 pullups
Row 200m
30 pushups
Row 200m
30 squats

17:15

twosday

endurance:
5k meadowbrook run

monday.

endurance:
2 mile run

overtime $$$

Fight Gone Bad

5 rounds:
wallball
sdhp
boxjumps
push press
row calorie
rest

FGB total score: 402 PR

stars vs. red wings 1/16/2010

saturday
stars won in shootout.

24 mile road ride.

huguley fitness assessment

huguley fitness assessment 2010:
77 situps
62 pushups
11:24 submax @ 160hr

metcon:
5 rounds
1 leg blaster
10m alligator pushups

strength:
shoulder press
135x5, 145x5, 155x5, 160x3, 165x1, 170x1, 175x1

lynne and other shit...

this looks stupid, but i'm going to attempt it.

4 rounds:
400m run
40 air squats
11:06

10 rounds:
5 bench press 135#
10 pullups
10:03

threesday?

endurance:
15 min time trial

strength endurance:
5 rounds:
10 curls 45#
15 shoulder press 45#
20 bench press 65#

added bonus:
150 air squats

sunday morn

strength:
4 rounds @ 135#:
21 deadlifts
15 power cleans
9 front squats
5 push jerks
19:29


crossfit elements
with kody martin.

15 degrees outside...

4rounds:
2:00min row distance
2:00min max push ups
2:00min max sit ups

wifey wod:
2 rounds:
15 thrusters
15 second plank hold
15 second hollow rock
15 push ups
15 second plank hold
15 second hollow rock

thursday night hockey

dragons hockey:
agility drills,
box jumps,
air squats,
broad jumps

ice scrimmage

inferno hockey:
2 goals, 1 assist, 2 penalty minutes

wifey!!!

wife wod:
cf mom warmup

1600m row

yoga it up

husband wod:
hockey
1 goal

twosday

5 rounds:
5 thrusters 115#
10 two arm pushup row 20#
20 1arm situps 35#
16:29


2000m row TT: 7:02

monday... already?

front squat 5-5-5-5-5

sunday

10 rounds:
1:00min on 1:00min off
c2 rower
penalty: 1 burpee for every 5m below 3000m

for time:
150 double unders

skill work:
snatch