Ty - 12/31/2010

50 american kettlebell swings (arms fully vertical) 55#
40 walking lunges w/ 55# kettlebell
30 hang power cleans 75#
20 pullups
10 hand stand pushups - used about 3-4 inches of assitance
20 toes to bar
30 thrusters 75#
40 wall balls 16 lb
50 russian kettlebell swings 55#

This was all done while doing 4 burpees on the minute everyminute (2 burpees after the 20th minute).

One of the hardest workouts i've ever done. brutal.

Ty - 12/30/2010

3x30 second amrap pushups: 1st set wide, 2nd set shoulder, 3rd set close - 33, 20, 14 (1 minute breaks).

Metcon: 9:12

7 rounds of:

7 pushpress - 95#
7 pullups
7 24" box jumps
7 situps

rest 30 seconds after each round.

Darryl did this workout today. was a good one.

Ty - 12/21/2010

did 105 unbroken double unders today. i stopped by choice so i'm thinking i could have done 5 or so more before i fell over w/ exhaustion.

500 meter row time trial: 1:35.00.
raced against Eno on this one. He got 1:35.7...sucker.

the metcon fucking killed me today. I was the last one to finish today. used 145# on the rack to overheads and should have gone a lot lighter. I did singles for the last 4 sets. having to do a clean everytime wore me out. tough workout.

10-8-6-4-2
toe to bar
shoulder to overhead 145# (i jerked every one)
burpees jumping sideways over the barbell

post wod:

1 minute L sit - hung on teh bar and just raised my knees up.

3xmax hand stand pushups - 2 w/ 1 abmat, 6 w/ 2 abmat, 6 w/ 2abmat
these were hard after the metcon.

Ty - 12/20/2010

2 power cleans on the minute for 10 minutes - 205 on teh first round, 195 on the rest. Solid cleans. Moved down b/c i was shooting my feet out too much.

metcon:

200 single unders
30 wall balls 20#
30 box jumps 24"
20 wall balls
20 box jumps
10 wall balls
10 box jumps
200 single unders

7:03

broke up the wall balls off the bat to pace. ran the single unders for speed.

Ty - 12/17/2010

Max thruster: worked up to 175#. i jerked a bit on the heavier weights but not a ton.

"FRAN"

21-15-9
squat thruster 95#
pullups

7:12

This was BRUTAL! It's a very popular benchmark workout and i hated it. I was super slow on the thrusters. the better guys in teh gym did it in 5-6 minutes. Need to work on my thrusters.

Ty - 12/15/2010

3x30 seconds of max reps pushups w/ 60 second rest: 32, 22, 17
3x30 seconds of max reps strict deadhang pullups w/ 60 second rest: 14, 9, 9

metcon:
10-9-8-7-6-5-4-3-2-1

Power clean - 135#
Kettlebell swing - 1.5 pood (55#)
pullups

14:53

This was tough. the power cleans were the limiting factor. strung the first set and then did singles w/ the occasional double the rest of the time. wore me out. Had the metalic throat going on afterwards. didnt have to lay on the ground long, though.

Didn't feel all that energized on this one. I ate a pretty big meal w/ a good amount of starchy vegies about an hour and a half before (butternut squash, ruttabega, parsnip, broc, cauli, carrots). I was kinda gassy and mid metcon thought i might have to run up to the bathroom. not good.

12.14.10- Peter

Deadlift:
3 sets of 5 @ 185#

For Time:
10 power cleans - 135#
20 box jumps - used a bench press
8 power cleans
16 box jumos
6 power cleans
12 box jumps
4 power cleans
8 box jumps
2 power cleans
4 box jumps

6:04

20 mins on the eliptical

some ab work to follow.