body combat

5/27/10 gold's gym, rwc
6:30pm body combat with willy (1 hour)

crossfit at lalanne

5/25/10 1pm @ lalanne

warmup:
650m = .4 miles jog from work to gym
650m = .4 miles run (crack alley)
pvc pipe
25 dislocates
25 over-head squats

skill:
20 x rep back squat 115#
3x5 front-squat 85#

strength:
finisher 15:00 amrap, rx 95#/65#
=> 75#, 6 rounds 14:50

one round = {
4 hang power clean;
6 front squats;
8 push press;
200m = .125 miles run (crepe truck run);
}

cooldown:
650m = .4 miles walk (back to work)

body pump at gold's gym with alex

5/22/10 gold's rwc

treadmill
1 mile 7:32

body pump

warmup 25#
squats 40
chest 35
back 35
tris 30
bis 25
lunge
shoulder pushups, 25, 10
abs
stretch

body pump w/ willy at gold's rwc

5/20/10 gold's rwc

treadmill:
1 mile - 7:56 (doubting whether or not 6:36 tge other day was accurate)

body pump w/ willy

warmup 35#

squats 50#
chest 40#
back 45#
lunge 35#
tris 30#
bis 25#
shoulders pushups,10#,35#
abs

05.18.10 @ lalanne w/ nat

650m jog
dislocates
dynamic stretching

3 rounds, 30s each, 10s rest (6 mins)
jt training
static holds
hs/rings sup./plank

skill
pistol progressions

strength
deadlift
3 x 35, 65, 95, 125, 155

finisher WOD
3 rounds of:
15 deadlift x 125#
6 pistols
400m run

9:42

crossfit at lalanne

5/12/10, 12pm @lalanne w/ zach

warm-up:
1 mile run - 6'36"
5 x 5 pullup (green band) <-- this was supposed to be 10 x 5

WOD - "fight gone bad" - 239
3 rounds of 1min each AMRAP + 1min rest between rounds
Rowing Machine
Push Press
Sumo Dead Lift High Press
Box Jump
Wall Ball

Row 1C x 18 + 18 + 12
PP 75# x 15 + 15+ 10
SDLHP 75# x 15 + 12 + 12
Box 24" x 20 + 18 + 18
WB 14# x 22 + 18 + 18

crossfit at lalanne

5/7/10, 6:30pm @lalanne w/ zach

warm-up:
800m run
3x
10 wall balls
10 pushups
10 samson stretches 5 each leg

skill:
front squat
5 x 35
5 x 35
5 x 105
5 x 115
5 x 115
5 x 125
5 x 125

sct 100000x pvc
20 x 55#
5 pu green
w.o.d. 10m amrap - & sets!
5 squat clean thruster 55#
5 pull-ups green

6 days w/o working out -- basically, i'm terrible person.

5/5 wednesday, 12pm gold's gym

squats
40# x 100
bench:
45# x 12
95# x 10
105# x 8
115# x 6
lat pull downs:
75# x 12
85# x 10
95# x 8
30 x 36" box jumps
30 x crunches