Noon with David
Five Rounds of....
40 meter overhead barbell carry 95#
20 kb Swings
40 Meter Farmer Carry 2 45# plates
PM workout
TGU
3x20kg
2x24kg
2x28kg (PR)
Today was a study in body tension. Almost everything was isometric in nature. Good workout day.
NEWS FLASH-Mahli got her belt stripes today!! Kid already knows more ground work than me. Dream of a day when some instructor will put my black belt on her.
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Monday Bas and KM
Monday
Found hottest place on mat
10 rounds of Bas all around.
Killer, must have lost 5# of water weight
KM David teaching
21-15-9
Get up
Groin kick
Three ground kicks
Straights
Round
Side and
Getting up
Found hottest place on mat
10 rounds of Bas all around.
Killer, must have lost 5# of water weight
KM David teaching
21-15-9
Get up
Groin kick
Three ground kicks
Straights
Round
Side and
Getting up
Monday, June 28, 2010
Sunday 531 max test
Worked on finding out my working Max lifts for 5-3-1 program. These numbers are pathetic but I mainly train for power and fitness. Anyway, I could go on with excuses but here are the numbers that I can safely do-while maintaining as good as possible form
Military Press 115#
Squat 155# (Still have Achilles tendinitis-this is worst exercise)
DL 205#
Military Press 115#
Squat 155# (Still have Achilles tendinitis-this is worst exercise)
DL 205#
Saturday, June 26, 2010
Dia-Fran-Abeth and KM seminar
Dia-Fran-Abeth
21 Deadlifts 135
21 Handstand pushups (only about 2 inches but better)
15 Pull ups
15 Thrusters 75#
9 Power cleans 95#
9 Dips
Total around 17 min (handstand pushups time killer)
Mat traveling Pad striking with Kat 20 min
Seminar
Attention to detail
Groin Kick
Hammerfist Strikes
Knee
Right hand punch of your life
Gun From Front
Gun From Front Cupping
Gun To side of Head
21 Deadlifts 135
21 Handstand pushups (only about 2 inches but better)
15 Pull ups
15 Thrusters 75#
9 Power cleans 95#
9 Dips
Total around 17 min (handstand pushups time killer)
Mat traveling Pad striking with Kat 20 min
Seminar
Attention to detail
Groin Kick
Hammerfist Strikes
Knee
Right hand punch of your life
Gun From Front
Gun From Front Cupping
Gun To side of Head
Friday, June 25, 2010
VWC
Viking Warrior Conditioning
40 rounds 15s work 15s rest of..
16kg kb snatches
Plus 25 knee to elbows
95-heat index 108. Ahhhh WhiteTrashCrossfit in the summer..smells like effort
40 rounds 15s work 15s rest of..
16kg kb snatches
Plus 25 knee to elbows
95-heat index 108. Ahhhh WhiteTrashCrossfit in the summer..smells like effort
Thursday, June 24, 2010
Favorite WOD
One Round..
Pleasantly sore and beat up from three days of Krav, Crossfit, and kettlebells
Extreme stressful day at work-deadlines responsibilities, problems, solutions
Kids at neighbors, house mine
ONe Zen room
One Mommies little helper
ASMRAP Vodka, Patron-touch of OJ
30m Yang Yoga
30m Yin Yoga
Meditation with Soundscapes
...Lost, drifting, ocean...mind free-going cool places, seeing new perspectives, free. Day melted away far below.....
Pleasantly sore and beat up from three days of Krav, Crossfit, and kettlebells
Extreme stressful day at work-deadlines responsibilities, problems, solutions
Kids at neighbors, house mine
ONe Zen room
One Mommies little helper
ASMRAP Vodka, Patron-touch of OJ
30m Yang Yoga
30m Yin Yoga
Meditation with Soundscapes
...Lost, drifting, ocean...mind free-going cool places, seeing new perspectives, free. Day melted away far below.....
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