212.5, 210, 209.5, 208.5

coming off a much slower performance 5/20: Sunday @ Sagebrush Safari, last time was 4/2009 better than by 15 minutes faster was also: 12 lbs lighter, 20 degrees cooler, 3 yrs younger, 1st place than,
3rd place this year, fun bermed downhill.

5/23:

10 Minutes Of Gymnastic Ring Work . . . skin the cat, ring dips, hollow holds 11 and 1. x 5

Then:
Part 1
Find Your 1rm Overhead Squat in 10 Minutes slowly up to 125#

Part 2
AMRAP 20:
Max Reps OHS (from floor in 1 set) . . . . . 123 reps total, 25, 20, 30, 31, 17.. plus two wall divots 1600m
*Use 50-60% of 1RM for weight . .. @65#
400m Run

5/22:

A: Snatch Deadlift 4x 2-3 Reps 3121. .  . 135#
B: High 3 Position Snatch 3x 1,1,1 to 95#
C: Halting Snatch (pause at Mid-hang) 5-8x 1 . .. 135#

Then:
EMOTM 20
6 KBS 2/1.5 Pood .. ... . . @ 44lb 1.25p, 
6 Plank Burpees,  no chest to deck.  .  made all the rounds

5/21:

A: Heaving Snatch Balance 5x 1-2 . . work up to 95#
B1: Strict Pull-up 4x 2-3 2021 . . . hollow dead hangs
B2: Strict Knees to Elbows/GHD Sit-ups 4x 10 . .. . 2 knees to chest sets, 2 GHD sit ups

Then:
5 Rounds For Time:   time of 18minutes
200m Run
15 Box Jumps 24″/20″ . . .  . 24"
100m Run
15/10 Hand Release Pushups . .. 10 standard Push UPS

209.5, 209.5,

Today’s Workout:
15 Minutes Gymnastic Skill Work, HANDSTAND STUFF (GAVE ME PETICHIAL PERIOCULAR HEMES.)

Then:
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Squats               9 ROUNDS RX

Today’s Workout:
15 Minutes of Gymnastic Skill Work On Rings
Support
Ring Dips
Muscle Up . . .. . HARD TO GET AROUND TO 11 AND 1 HOLLOW SUPPORT

Then:
5 Rounds For Time
20 Chest To Bar Pullups . . .. GREEN BAND
30 Unbroken Wallball Shots 20/14 . . .. . 12 POUNDS
Rest 3 Minutes

12 MIN WITH GREEN BAND PULLUPS.

May 18, 2012   Category: Blog   9 Comments

Today’s Workout:
A1: Split Squat 4x 8 4020      BODY WEIGHT X 3, 10# DB X 1
A2: Weighted Hip Extension 4x 15-20 2022, BODY WEIGHT 8 REPS X 4 SETS

Then:
Run 1 Mile at 90@    1:37, 3:23, 5:05, 6:40
Rest 5 Min
Run 1 Mile at 90@    1:37, 3:20, 5:00, 6:39

You are never to young to rage. Luke sent me this of the boys after their first jogathon. Gotta love that face.

1. How adorable!

   • 
   • christine na
   • May 18, 2012 at 6:16 AM
   • Reply
2. The guy on the right knows what’s up. You run and then you sprawl.

   • 
   • Matt
   • May 18, 2012 at 7:07 AM
   • Reply
3. Cutest ever!!!

   • 
   • Larisa
   • May 18, 2012 at 7:18 AM
   • Reply
4. My son looks like I felt after this mornings mile repeats.

   • 
   • Luke
   • May 18, 2012 at 7:20 AM
   • Reply
   • He also looks a lot like you. So awesome.

     • 
     • Nick Conn
     • May 18, 2012 at 2:44 PM
     • Reply
5. Playing sport, being fit, strong , training hard , putting out and staying active . It’s a way of life. Starts early as this friendly jogathon. Cute photo but what’s up with the lip??

   • 
   • Maria
   • May 18, 2012 at 8:18 AM
   • Reply
   • He must be sad that he doesn’t get to run more

     • 
     • Ryan M
     • May 18, 2012 at 10:38 AM
     • Reply
6. Kid on the left is rocking Chucks. He’s upset because there wasn’t any deadlifts in the middle of the run.

   • 
   • Pappas
   • May 18, 2012 at 12:59 PM
   • Reply
7. hahaha oh gosh. i heart this picture so much. that little dude on the right is a future xfitter. awesome.

   • 
   • Caitlin
   • May 18, 2012 at 2:18 PM
   • Reply

food is good, salty pizza especially

208.5, 212.5, 214.5, 211, 210, 207.5 (we'll see after donoughts and breakfast burrito manana)
so sore, Tabata Rollers this morning, Race Sunday??, Shoulder still sore since Mammoth powder Ice jamming Spring break April fool.

206.5 post work out am x 2

Cant snatch over 135

5x7 Folded Card

Happy Grandma Collage Mother's Day Card

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Today’s Workout:
A: High 2 Position Snatch 3x 1,1
B: Mid Hang Snatch 5-7x 1  up to a sloppy 135#

Then:

“The San Francisco Crippler”
For Time:
30BW or 225lb (if BW is over 225lb) Back Squats
Run 1 Mile

10:37 @ 205#

May 2, 2012   Category: Blog   8 Comments

Today’s Workout:
Gymnastics Skill Work
Handstands
Skin the Cat/Muscle Up Progressions

Then:
“Amanda #1″
5 Rounds For Time (minus 12min rest):
100 Doubles Unders
20 Burpees
Rest 3 Minutes  didn't quite finish no fifth round of burpees 35 time out less 12 min rest

Quattro de Mayo

15 Minutes Handstand/HSPU practice 5

Then:
AMRAP 20
30 Double Unders
5 Ring Dips
10 Air Squats To Ball  12 rounds with blue band on ring dips (sore shoulders)