Wednesday, October 19, 2011


5 rounds for time of
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 Meters
20 Sit-ups
Run 200 meters
20 Squats

Time - 38:01

Worked out in the afternoon after a super huge breakfast at The Maltby Cafe. It was a work related meeting. Working out in the afternoon is really not my thing, so I was happy with this time. Pull-ups and push-ups were broken up pretty good. Lots of work to do on those exercises.

Tuesday, October 18, 2011

Strength work:

Deadlift 5-5-5



225# Deadlift

DL: 365, 375, 375

WOD time: 40+ minutes

Argh! Imploded on the HSPUs. Got stuck at about 18 on the first round and then spiraled down from there. Last time did this is 15 - 16 minutes! Oh No! I have totally lost my HSPU mojo!

Deadlifts at 225# felt easy.
First time fully Rx'd. 45 HSPUs suck (as bad as you think they would). Last time I did a similar WOD (21-15-9, SDHPs w/95#s & HSPUs), my time was 25:11!!! So the time for the HSPUs was improved by at least 10 minutes!

Sunday, October 16, 2011



135# (sqt) cleans
ring dips

Time: 9:07 (2:30+ PR!!)

Need to work on unbroken squat cleans and front squats.