August 6 - Shane's WOD

Davey getting some pvc cleans!

7x1 Snatch:

I don't even want to get into all of the failures. There was a lot of them. It was a very frustrating session. 175-185fail-185-then multitudes of failures at 195 and 190. I was SOOO CLOSE! I just kept trying and trying because it was so close, when I probably should have gone back down and got a few more 185s and 175s, but I was being hard headed. It was very frustrating. Finished up by racking out a set of 5 x 135 to make myself feel good. But I was so smoked at that point it was actually not that easy and didn't make me feel good at all.

Next, was 65 reps fast as possible (no clock) of switch-L-towel-Pull-ups. First off, that was the plan but I VASTLY underestimated the difficulty of those bad boys. I did 23 of them and then I decided I had enough. I finished out the remaining 42 reps with regular L-Pull-ups which by this point was quite a challenge.

All in all, it was one of those days I should have taken off. I was frustrated and irritated most of the WOD. Really glad that tomorrow is a rest day.

Karen did 21-15-9, pull-ups and knees-to-elbows. Followed by some L-sit intervals.

August 5 - Shane's WOD

Main page WOD:
3 rounds for time:
Row 500m
21 Burpees
Run 400m

Deceptively brutal. Not even considering the 100*F+ temps I enjoyed during this WOD.

Shane - 18:57
Karen - 22:43

August 5- Bens WOD

"Eva's Sister- Helga"

5 Rounds for Time

Run 800m

30 KB Swing 1.5 Pood

50 Pushups

32:41

I ended up running 2.9 miles instead of 2.5 because of the course I was using.  Regardless, I was averaging 6:50 to 7:30 pace and was all around a bit slow.  My legs were crushed from the beating yesterday and I didnt warm up because I was pressed for time.

On a positive note, I did all 5 rounds of KB swings unbroken...it was a serious mental test not to put it down.  This WOD is a beast.  I rested little to none with really the only breaks coming during the pushups when I reached muscle failure.  Good to be done for the day and nice to have a full 24 hours before tomorrows two WODS.

August 4- Bens WOD

AM

Warm Up

DOT Drill 

Leg Blaster

WOD

Stair Runs

6 Trips up 6 Stories of Stairs

PM

Big 24

8 Rounds of 3 Reps each of

"The Exercise"(Hang Snatch then OHS)

Curtis P's (Power Clean, Lunge R, Lunge L, Push Press)

Squat Cleans

The EX- 85,85, 95 x 6

Curtis P's- 95x6, 105, 105

Squat Cleans- 105, 135x5, 155, 155

Nothing special today, just a lot of work. 

August 4 - Shane's Fight Gone Bad

Not really that happy with my performance. I guess that is what 3 straight days of drinking and eating badly does to you. As rx'd = 276.

Karen did it as rx'd (Women's) with one exception, 12# wallball instead of the rx'd 14# because we don't have a 14# ball. Karen's score = 198.

Mark Cournoyer came over and did it as well but he didn't keep score because he did it with a ballistics vest on...but he worked his ass off.

Fun workout, I'm just a little disappointed, I wanted to break 300.

August 3 - Shane's Rest Day (Concept II Pics!)

The new Concept II Model D PM3 has arrived! Here are a couple of pics of it in the garage. I have a little resituating to do to get the garage perfect, but I will save that for this weekend. Better pics of the whole gym to follow after I reorganize, re-hang my rings and pull the car out. I didn't feel like pulling the car out tonight.

And by the way. I named our home gym today: "G3 CrossFit". G3 = Gibson Garage Gym.

After I finished assembling the C2 I hopped on for a quick 500m. 1:36. Not bad on a whim after 4 beers and pizza at BJ's...

August 2 - Shane's WOD

How lucky am I? So lucky that today's main page WOD was doable at my Parent's place with no scaling required.

Well, leave it to me to scale a Hero WOD anyway...scale it UP. No one ever said I was real smart.

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2005.

Being the genius I am I decided to do the handstand push-ups on paralettes with about a 2" negative head check. I will now admit that this was a mistake as it slowed me down badly. I cannot overstate how smoked this gets your chest, shoulders and triceps. I couldn't do any of the push-ups sets straight through...that's how ugly it got. All push-ups were chest to floor.

My time: 11:34, ouch.

Karen did this scaled with self assist semi-handstand push-ups using a truck tailgate, paralette dips with her heels up on about 15" high surface and non-chest to floor real push-ups.

Again, she impresses me: 7: 21.

I then "cooled down" with five ~50m sprints, some light stretching and some jump rope.

Then, horse poop scoop, stall rake, paddocks scrape, rake, sweep for time. This experience of house sitting for my Parents continues to open my eyes to how hard they have to work to take care of these horses and keep this place so nice. Props to my Mom and Dad!

By the way, I replaced my size 43 Vibram sprints with some size 42 Vibram KSO's. They fit perfectly. I love them so far. My old sprints have been washed and will now be used for going places, running errands, etc and I still really like them and they are very comfortable, but still a touch to big for WODing. Oddly enough the size 42 sprints were way too tight, but the size 42 KSO's are perfect.

Rest day tomorrow! I will use this time to assemble my rower and re-organize my garage gym.

August 2- Bens WOD

3 Rounds for Time

All with 16# vest

400m Run

10 80# Sandbag Clean and Squat

5 Ankles to Bar

REST 3 MIN

8 Rounds not for Time (Grind, an no Vest)

Sean Special

5 Sandbag Half Moons

15 GHD Situps

10 Deadlift BW

Sean Special (30 sec R side plank, 10 pushups, 30 sec left side plank)

5 Sandbag Half Moons (with feet forward pick 80# sand bag up from R side, go overhead and put down on left side)

That was AWESOME. The second WOD was a core destroyer. If you havent built a sandbag...DO IT. This is great work. The half moons are bad ass and the squat cleans with the bag will put you into metabolic meltdown. This was a brutal week and the next week and half will be worse, but then its 5 days of rest and light swimming. For now Im just looking forward to the rest day tomorrow.

August 1- Bens WOD

AM

Run 5 Miles

Time: 34:33

PM

22-16-10

Waiters Walk 53#/35# KB (1/2 each side)

Ring Dips

Box Jumps

Time 9:03

So the morinings run was a great confidence booster. It was 95 out and the terrain was varried with the last half completely uphill. I am getting close to where I need to be in terms of running. I did this on two cups of coffee and slightly dehydrated. Next goal is to keep that pace for 50 minutes.

This afternoon was great. It can definately be done faster (Wyatt factor). For the Waiters Walk you do half the number perscribed with 1.5 pood at your left side and 1 pood overhead on right side then do the second half with the 1.5 at your side on the right and 1 pood overhead on the left. Brutal and effective. Looking forward to tomorrow...

August 1 - Shane's WOD

As I have mentioned, I am out at my Parent's house/horse/dog sitting. Therefore, I am unable to do the main page WOD today of back squats.

So, I brought with me all my equipment that loads up and travels easily and the handy dandy hopper deck. I decided to shuffle and pull from the hopper and do whatever the first WOD is that I pull and have sufficient equipment. As luck would have it, the first card I pulled is gonna work:

4 of Hearts:
10-20-30 reps for time of:
Slam Ball
Walking Lunge Steps
Overhead Squats

Now, my interpretation of this WOD may not be perfect as I am assuming that these are body weight (PVC) overhead squats since the card is not labeled with any weight. If I am wrong, oh well, I am not in a perfect situation and the first card I pulled just fit well.

All we have is a 12# slam ball and for the overhead squats I am going to find the heaviest piece of metal pipe that my Dad has out here.

Hey, it is what it is.

I will also be doing some muscle-up skills work on Cruz's rings because Mark and Jeanna Cournoyer are coming over to hang out tonight and Mark wants me to teach him the muscle-up.