Monday 27-Dec-10, CFTW

4 x 3 squat cleans (145, 145, 165, 165)

3 x dynamic back squat routine w/ BB (55)
(20 x squats, 20 x step ups, 20 x lunges, 10 x squat jumps)

4 x 50 yd sled pull w/ 225lbs.

2 x 10 GHD

Sunday 26-Dec-10, home

6200m row @10,000' (30:00)

Saturday 25-Dec-10, CFTW

For time (16:46)

25 x burpees

3 rounds:
135 BB clean and jerk
25 x ring push ups

25 x burpees

Friday 24-Dec-10, CFTW, Huntsville

Deadlift max (385)
----------------------
trail run 6.5 mi (57:45)

Thursday 23-Dec-10, CFTW

Seated press 3 x 15 (95, 85, 80)

A1. DB bent row 3 x 10 ea. arm (60)

A2. Bench press 3 x 15 (135)

B1. KB snatch 3 x 10 ea. arm (53)

B2. Double KB clean and push press 3 x 10 (44)

Wednesday 22-Dec-10, CFTW

3 Rounds:

Burpee x 30

Bike x 40 cal.

Sit up x 100

Row x 500

Jump rope x 300

Death loop x 1

Tuesday 21-Dec-10, CFTW

Wide grip press x 1 rm (130)

“Cindy” AMRAP in 20 min (21):

Pull up x 5

Push up x 10

Squat x 15

Monday 20-Dec-10, CFTW

8 x 100m spring
____________________

3 rounds: 20 x KB (88) elevated squat
3 rounds: 10 x each arm KB (35) Turkish get-ups
5 rounds: 6 x split clean (135)

____________________

Hypoxic (10,000') row - 2500m

Sunday 19-Dec-10, run

10.5 mi run

Saturday 18-Dec-10, Hunstville, CFTW

6.5 mi trail run (56:38)
_____________________

10 rounds of Cindy
1,2,3,4,5,6,7,8,9,10 clean and jerk between rounds (115 first 5, 95 after)

Thursday 16-Dec-10, CFTW

3 x 20 kipping pull-ups
____________________

A1. KB (53) 1 arm press
A2. close grip neutral pull ups

B1. KB (53) 1 arm bench
B2. BB (65) Upright Row

3 x 33 push-ups

Wednesday 15-Dec-10, CFTW

8 rounds:

hill run x 5
row/bike 20 cal.
tumbles x 10
jump rope x 200

Sunday 12-Dec-10, Calgary

5 mi. run

Friday 10-Dec-10, Lake Louise CA.

Ice climbing - Louise falls - WI4-5

Wednesday 8-Dec-10, CFTW

3 Rounds:

high bar prowler push (185)
run 400m

high bar prowler push (185)
row 400m

high bar prowler push (185)
bike 25 calories

Tuesday 7-Dec-10, CFTW

1 rep max press (130)

A1. close grip DB (60) bench x 20
A2. BB (130) Bent row

B1. kipping pull ups x 20
B2. Dips x 20

run the death loop (875m)

Monday 6-Dec-10

Hang clean 8 x 2 (145)

Box squat jump 4 x 6

(1st/ 3rd sets close stance)

(2nd/ 4th sets wide stance)

For time: (RX 53/ 44lb)

KB (53) American swing x 20 x 18 x 16 x 14 x 12 x 10 x 8 x 6 x 4 x 2

Reverse lunge x 20 x 2o x 20 x 20 x 20 x 20 x 20 x 20 x 20 x 20

Thursday 2-Dec-10, CFTW

5 x 10 close grip strict chin-ups

AMRAP 20 min. (10 rounds)

5 x pull-ups
10 x push press (95)
15 x push-ups


BB bicep curl 3 x 20

Tuesday 30-Nov-10, CFTW

Bench press max
10, 8, 5, 3, 1, 1, 1 (195)

A1. 3 x 10 seated press (95)
A2. 3 x 10 ea. arm bent row (70)

B1. KB (40) Bench press x 15
B2. BB shrugs x 30 (185, 165, 165)

Thursday 18-Nov-10, CFTW

3 x 10 kipping pull-ups

3 x 20 alt. KB (44) bench press
3 x 12 BB bent row (115)

1,2,3,4,5,6,7,8,9,10 KB (40) clean and press ea. arm
1,2,3,4,5,6,7,8,9,10 KB (40) snatch each arm

10 x BB (95) clean and press
10 x BB (95) snatch

150 push-ups

Tuesday 16-Nov-10, CFTW

6 x 2 bench press (175)

3 x 10 chin ups

3 x 20 close grip push ups

3 x 10 dips

3 x 10 burpees

abs

Monday 15-Nov-10, CFTW

Squat clean 5 x 3 (155, 165, 165, 165, 170)

Deadlift 3 x 5 (295)

Back squat 3 x 10 (185)
30 x lunges

1 lap death loop carrying 53lb KB

Thursday 11-Nov-10, CFTW

3 x 20 kipping pull-ups

3 x 20 alt. KB (35) bench press
3 x 12 BB bent row (115)

1,2,3,4,5,6,7,8,9,10 KB (35) clean and press ea. arm
1,2,3,4,5,6,7,8,9,10 KB (35) snatch each arm

150 push-ups

Wednesday 10-Nov-10, CFTW

2 rounds:

run the death loop (875m)
jump rope x 500

2 rounds:

burpee box jump x 25
Russian twists x 40

Tuesday 9-Nov-10, CFTW

6 x 2 bench press (185)

3 x 10 chin ups

3 x 20 close grip push ups

3 x 10 dips

3 x 10 burpees

abs

Monday 8-Nov-10, CFTW

Sprint warm up

5 x 3 squat clean (155)

3 x 5 deadlift (295)

3 x 10 back squat (135)

3 x 30 alternating lunges

3 partner hill climbs

Saturday 6-Nov-10, Atomic cf comp. - Hammer and Chisel

http://www.atomiccrossfit.com/crossfit_sugarland/2010/11/hammer-and-chisel-2010.html

WOD 1- “Hammer”
21-15-9
Dual KB Front Squats Standard M/F (53/35) Scaled M/F(35/26)
Hammer 6X6 (20ft/20ft)(20ft/12ft)
Elevated Feet/CF Games Deload Push-Ups (20/12)(20,0)
Hammer 6X6 (20ft/20ft)(20ft/12ft)
time: 5:48

WOD 2- “Chisel”
1000m Row
10 Deadlifts(315/205)(245/155)
20 Burpees
10 Shoulder to Overhead(155/105)(135/85)
50 Double Unders/150 singles(scaled only)
10 Overhead Squats(135/95)(95/65)
time: 11:27

Thursday 4-Nov-10, CFTW

Clean and Jerk practice (max at 185)

Tuesday 2-Nov-10, CFTW

press 5 x 5 (105, 105, 105, 110, 105)
__________________________________

1 round per min. for 20 min.

5 x push-ups
5 x KB SDLHP
5 x KB swings
_________________

3 x 30 BB bicep curl
3 x 30 russian kb twists

Monday 1-Nov-10, CFTW

Squat:
3 x 205
3 x 225
3 x 245

Deadlift
10, 8, 5
3 x 5 (225)
3 x 3 (275)
2 x 1 (335)

3 rounds
BB box jump step ups (135, 95, 95) x 20
Dips x 12

100 burpees for time (6:15)

Sunday 31-Oct-10, Texas Rock gym

Indoor rock climbing

Saturday 30-Oct-10, Huntsville state park

6.5 mi. trail run

Thursday 28-Oct-10, CFTW

Practice pull-ups (butterfly)
--------------------------------

10,9,8,7,6,5,4,3,2,1 KB (53) thrusters
20,18,16,14,12,10,8,6,4,2 KB (53) S.D.L.H.P

10,9,8,7,6,5,4,3,2,1
1,2,3,4,5,6,7,8,9,10 Deadlift (115)

-----------------------------------

Bench press:
5 x 135
5 x 145
5 x 155

Wednesday 27-oct-10, CFTW

8 x suicides
_________________

2 x deathloop (857m)
500 x jump rope
100 x box jump
100 x sprinter sit-ups
____________________

Deadlift
5 x 255
5 x 275
5 x 290

Tuesday 26-Oct-10, CFTW

4 rounds:

20 x lunges
run 200m
20 x lunges
25 x KB (53) swings
_____________________

Press:
5 x 85
5 x 95
5 x 105

50 x burpees

Farmers walk 2 x 50yrs. w/70KB's

Monday 25-Oct-10, CFTW

Cindy
AMRAP in 20min. (22)
(5 pull-ups, 10 push-ups, 15 air squats)
________________________________

Squats:
185 x 5
205 x 5
225 x 5

Saturday 23-Oct-10, CF Beumont competition (showdown)

WOD 1:
5 Rounds
5 x clean and jerk (115)
walk 25m
___________________

WOD 2:
Max clean (195) in 4 min.
Max pull-ups without break (28)

__________________________

WOD 3:
Deadlift (185)
burpees
KB (35) swing

Thursday 21-Oct-10, CFTW

Clean and jerk (115) + walk 25m x 3
Power clean practice (up to 185 max)
30 pull-ups

Wednesday 20-Oct-10

Clean practice
5 x 135
5 x 165

run 1 death loop

stretch

Tuesday 19-Oct-10

KB (44) bench press 4 x 10

For time: 11:56
5 rounds
30 x double unders
10 x pull-ups
15 x dips

3 x 33 Push-ups

Monday 18-Oct-10, CFTW

Dynamic warm up
___________________

Death loop for time (3:03)

Sprints 50yrds. x 8

Back Squats x 5 (165lbs.) x 5 (180lbs.) x 5 (195lbs)

G.H.D w/medicine ball 2 x 10

jog death loop

Saturday 16-Oct-10, Hunstville St. park, CFTW

6.5 Mile trail run at Huntsville state park
___________________

Bench press 3 x 8 (135lbs.)

Power clean 3 x 10 (135lbs.)

Thursday 14-Oct-10, CFTW

Bench press 5 x 5 (155lbs)
_________________________

Turkish get-ups 8 ea. arm (30lb db)

3 rounds
A1. KB (53lbs.) snatch x 8 ea. arm
A2. dips x 12

B1. Chin-ups x 12
B2. close grip push ups x 20

Wednesday 13-Oct-10, CFTW

30 sec. work, 10 sec. rest

jumping ball slam
jumping lunges
box jumps
___________________________

run 100yrds.
50 squats
run 100yrds
45 squats
run 100yrds.
40 squats
-
-
-
-
run 100yrds.
5 squats

Tuesday 12-Oct-10, CFTW

Kipping pull ups x 25
________________________

Deadlift (135) x 50
butterfly sit-ups x 100

push-ups x 100
lateral jumps x 200

lunges x 150
jump rope x 300

________________________

Snatch (115) 4 x 3

Abs

Monday 11-Oct-10, CFTW

3 x 10 Thrusters (95lbs. 115lbs. 105lbs.)
____________________________________

3 Rounds

20 x KB (53) swings
run the hill x 3
20 x burpees
run the hill x 3
20 x S.D.L.H.P (KB 53)

09-Oct-10, Crossfit Champions

Octoberfest Obliteration Competition

3 WOD's

WOD 1:
for time (7:18)

3 x 5 Squat clean (135lbs)
3 x 20 KB (44lbs) American swings
3 x run 200m

WOD 2:
for time (7:53)

DB (30lbs.) Renagade Man Makers
jump rope x 45

WOD 3:
for time (5:28)

Run 575m with 30 lb. vest + 80lb. sandbag
Run 575m with 30 lb. vest

Thursday 07-Oct-10, CFTW

Squat clean practice - 95lbs x 10, 135 lbs. x 10

Wednesday 6-Oct-10, CFTW

3 rounds:

jump rope x 200
front squat (155lbs.) x 5
clean and jerk (95lbs.) x 8
run 200m

Tuesday 5-Oct-10, CFTW

Tabata - 8 rounds (20sec. work - 10sec. rest)
Burpees
KB (53lbs.) swings

Seated DB press (40lbs)

3 rounds For time (22:31)
50 x sprinter sit-ups
25 x inverted row
300m row

Monday 4-Oct-10, CFTW

4 Rounds:
w/95lb. BB

Squat clean x 5
Thruster x 5
S.D.L.H.P x 5
Ring dips x 15
pull-ups x 15
run 400m

Sunday 3-Oct-10, Spartan Race, Navasota TX

3.5 mile Spartan obstacle race

www.spartanrace.com

Thursday 30-Sept-10, CFTW

muscle up practice
bottom up KB (25lbs.) press x 8 ea. arm
___________________________________

3 rounds w/partner

over/under the bridge x 8
lateral jump x 50
wheel barrel carry x 8
hill climb x 3

Wednesday 29-Sept-10, CFTW

Dynamic warm up
______________________

3 rounds: 45 sec. each

KB (53lbs) swings
burpees
S.D.L.H.P (53lbs)

2 x Deathloop for time (7:56)

Tuesday 28-Sept-10, CFTW

3 Rounds of each:

A1. DB (50lbs.) Incline bench press x 15
A2. incline row x 15

B1. DB (50lbs.) bend press x 15
B2. chin ups x 15

C1. DB (50lbs.) decline bench press x 15
C2. BB (65lbs) Upright row x 15

Monday 27-Sep-10, CFTW

Deadlift 3 x 3 (315lbs.)
___________________________

60 sec. each station x 3
air squats
burpees
row
--------------------------------
AMRAP in 10min.
weighted burpees (50lbs. db) x 5
box jumps x 6
jumping lunges x 7

Saturday 25-Sept-10, Hunstville st. park, CFTW

6.5 mi trail run (1:03hrs.)
_____________________

5 x 5 bench press (160lbs.)
2 x 8 incline bench db press (50lb. db)

Thursday 23-Sept-10, CFTW

3 x 10 neutral bar pull-ups
3 x 15 reverse hands push-ups
--------------------------------------
4 Rounds:

KB (44lbs.) swing flip press x 8 ea. arm
run 400m
tumble + pike jump x 5
KB (44lbs.) swing x 20 ea. arm

Wednesday 22-Sept-10, CFTW

4 x 50 yrds. leap frog
______________________

3 rounds for time (22:29)

Death loop (875m)
50 x air squats
50 x butterfly pull-ups

Tuesday 21-Aug-10, CFTW

3 x 20 dips
3 x 33 push-ups (strict)
________________________

in 20 min:
5 rounds of:

Thrusters (2 x 40lb DB) x 10
jump rope x 100
pull-ups x 10
*once done 5 rounds do push press with the DB for remainder of time (43reps)

Monday 20-Sept-10, CFTW

10 hill sprints
___________________

All consecutive:
5 rounds:
sprint 50yrds
8 x burpees

5rounds:
sprint 50 yrds
10 x KB (53lbs.) swing (American style)

Monday 13-Sept-10, CFTW

Deadlift 1 rep max = 365lbs.
_________________________

50 rep chipper:

50 x push-ups
50 x S.D.L.H.P (70lb KB)
50 x Dips
50 x back ext.
50 x box jumps
50 x pull-ups

Tuesday 31-Aug-10, CFTW

Fans off, doors closed = a +90 degrees F workout

Low bar prowler x 3

Rungs and Ladders:

1-8-1

KB press and Chin ups

Burpee and KB Squat cleans

Conditioning circuit x 2:

Box work x 30

BB push away x 30

MC cross over x 30

Monday 30-Aug-10, CFTW

8 x 50 yr. sprints
_____________________

Hill work:

3 x relay up
3 x up backward
3 x partner carry

Saturday 28-Aug-10, Huntsville st. park, CFTW, North Shore park

6.5 mi trail run in Huntsville state park
__________________________________

Bench Press 6 x 2 (155, 165, 175, 185, 185, 185lbs.)
Farmers walk 400m w/ 2 x 53lb. KB
Clean and Jerk 3 x 8 (95lbs.)

__________________________________

Volleyball at North Shore Park

Thursday 26-Aug-10, CFTW

4 x 8 back of the neck strict pull-ups
5 x 50yrds. walking jump rope
_________________________________

4 rounds:

20 x renegade push-ups (w/ 30lb db)
50 x mountain climbers - crossed
20 x ball slam
10 x dips
20 x speed skaters
____________________

1 death loop (875m) lap

Wednesday 25-Aug-10, CFTW

25 yrd. eagle squats. Stop every 5 yrd. to do 5 squats (35lb KB x 2)
_____________________________________________________

3 rounds:
20 x KB swing (53lbs)
sprint 200m
__________________________

100 KB (44lbs) snatch in 5 min.

Tuesday 24-Aug-10, CFTW

-----start 100 day burpee challenge-----
___________________________________

Hill work:
5 x sprints up
1 x A-skip up
1 x lunge up
1 x reverse lunge up
5 x sprints up

2 rounds:
30 x KB swing (35lbs)
200 jump rope

10 x snatch (115lbs.)
___________________________________

Bench Press 5 x 5 (145lbs.)
Incline bench press 3 x 10 (45lb. db)

A1. rotating bb press (70lbs) 3 x 8
A2. upright row (75lbs) 3 x 15

B1. Biceps curl 3 x 20 (30lb db)
B2. Triceps extensions (25lb kb)
___________________________________

more hill work

5 x sprints up
2 x partner carry up

Monday 23-Aug-10, CFTW

Deadlift 6 x 2 (305lbs)
_____________________

A1. BB thrusters (95lbs.) x 10
A2. c2b pull-ups x 20
_____________________

AMRAP 10min. (6)

pike jumps x 3
lunges x 6 ea. leg
burpees x 9

22-Aug-10, home

3 x 10 strict pull-ups
3 x 10 dips
50 push-ups
run 1 mile
slosh pipe walk 200m

Thursday 19-Aug-10, CFTW

50 yrd. walk with alternating KB press (35lbs. ea. arm)
____________________________________________

5 Rounds:

single leg jumps x 10 ea. leg
atomic sit-ups/burpees x 10
bear crawl/crab walk
box jump over 5 boxes
pike v-ups

Wednesday 18-Aut-10, CFTW

trap bar deadlift 3 x 15 (185lbs.)

A1. 3 x overhead step-ups (45lbs) x 20
A2. 3 x dips x 10

B1. 3 x KB snatch x 10 (70lbs)
B2. 3 x weighted burpees x 10

3 x plank push-push x 15 each. arm

Tuesday 17-Aug-10, CFTW

Press 3 x 8 (65lbs)
inverted row 3 x 10
_____________________

AMRAP in 10 mins. (15)
1,2,3...
1,2,3...

KB swings (53lbs.)
push-ups
____________________

3 x death loop (875m)

16-Aug-10, CFTW

Javorik Complex (3 each) (65, 65, 95lbs.)

1. Upright row

2. High pull snatch

3. Behind the neck thruster

4. Good morning

5. Bent row

Single leg dynamic box step up

O.H. Squat 3 x 8 (95lbs.)

3 rounds
Burpee x 15 or low bar prowler

run 400m

pull-ups x 15

14-Aug-10, Crossfit Katy 'Bring the Heat' competition

Participated in Crossfit Katy's 'Bring the Heat' competition. It was a long, hot day, but an excellent time.

WOD 1
4 rounds:
250m row
12 x 20" box jumps
8 x deadlift (185lbs.)

WOD 2:
15 x clean and jerk (95lbs)
run 230m with 50lb sand bag
12 x clean and jerk (95lbs)
run 230m with 50lb sand bag
9 x clean and jerk (95lbs)
run 230m with 50lb sand bag

11-Aug-10, Anchorage - Flat Top Mt.

Up and down Flat Top Mt. outside of Anchorage AK. Tried to run most of it, a bit scrambly at the top.

10-Aug-10, CFTW

3 x 20 bench press (115lbs.)
___________________________

rungs and ladders

1,2,3,4,5,6,7,8,9,10 KB (44lbs) clean and press - ea. arm
1,2,3,4,5,6,7,8,9,10 pull-ups

Rock climbing, 07-Aug-10, Lake Louis AB

Tried to go for Mt. Athabasca in the Columbia Icefields on Saturday. Started walking from the parking spot to just about the edge of the glacier. Shut down by rain. Bad luck. Will try again in the fall. Made the rest of the day by rock climbing outside of Lake Louise
.

Tuesday 03-Aug-10, CFTW

50 burpees for time (3:36)
________________________________

A1. press (35lb. db's) x 12
A2. chin-ups x 10

B1. weighted (25lb.) push-ups x 20
B2. Bent KB (44lbs.) row x 10

C1. Dips x 12
C2. high pull (65lbs.) x 10
________________________________

50 burpees for time (4:07)

Monday 02-Aug-10, CFTW

3 x 12 high bar back squats (145, 155, 165lbs.)
______________________________________

AMRAP in 20min. (11 both arms = 1 round)

Right arm:
Over head one arm press with 35lb. db in squat x 3
squat with 35lb. db in rack x 5
one arm KB swing x9

left arm:
Over head one arm press with 35lb. db in squat x 3
squat with 35lb. db in rack x 5
one arm KB swing

Sunday 01-Aug-10, Home w/Milu

4 rounds for time (Shawn: 24:57, Milu 25:52)

200m run
thrusters x 15 (S. 35lbs, M. 15lbs)
burpees x 10
jump rope x 200

Thursday 29-July-10, CFTW

4 x 50yrd. prowler push w/ 4 x 45lbs plates (horrible, see pic)
____________________________________

4 Rounds:

run 400m
row 400m
jump rope x 400

Wednesday 28-July-10, CFTW

Thrusters 3 x 10 (95, 95, 100lbs)
_________________________________

for time (12:12)
3 rounds

30 walking lunges
run 200m
30 walking lunges
50 push-ups

Tuesday 27-July-10, CFTW

3 rounds:
A1. Seated KB (44lb.) press x 6 ea. arm
A2. chin-ups x 10

2 rounds:
B1. back ext. x 30
B2. shoulder complex x 10
__________________________

for time (6:36)
4 rounds:
American style KB (44lb.) swing x 20
burpees x 10

Monday 26-July-10, CFTW

3 x 5 front squat (135lbs)
_____________________

3 rounds:

seated KB (44lbs) press x 6 each arm
chin-ups x 10

Saturday 24-July-10, Hunstville st. park

6.5 mi trail run (57:35)

Thursday 22-July-10, CFTW

Double KB (2 x 25lbs) press, as many in 5 min (65)
___________________________________________

4 Rounds

300m row
low bar prowler push w/ 2 x 25lbs
high box jump x 20
run 400m

Wednesday 21-July-10, CFTW

Deadlift 5 x 5 (295, 275, 275, 275, 275lbs)
______________________________________

Practice push jerk (155lbs)
______________________________________

Alternating
20,18,16,14,12,10,8,6,4,2 KB swings (53lb.)
20,18,16,14,12,10,8,6,4,2 ball slams (12lb.)

Tuesday 20-July-10, CFTW

3 x 20 bench press (95, 95, 105lbs.)
________________________________

for time (10:18)
5 rounds:

10 x dips
10 x pull-ups
200m run

Monday 19-July-10, home/CFTW

AM:
4 rounds

200m row
push-ups x 10
thrusters (25lb db's) x 10
______________________________

PM:
200m sprint relays x 4
dead stop front squats x 5 (135, 135, 135, 145, 145lbs)

AMRAP in 10min (6)
burpee box jumps x 5
jump rope x 20
pull-ups x 10

Saturday 17-July 10, Huntsville st. park

6.5 mi trail run
_____________

335lbs. deadlift at cftw

Thursday 15-July-10, CFTW

for time: (2:26)
row 500m
100 mountain climbers (MC's)
_________________________________

for time (9:33)
4 rounds

KBSDLHP (70lb KB) x 15
dips x 10
run 200m

________________

run the death loop (875m)

Wednesday 14-July-10, CFTW

5 x 5 hang clean (95, 95, 135, 135, 115lbs.)
3 x 8 BB bent row (115lbs.)
____________________________________

For time: (12:36) w/2 x 40 lb. db
combination

40 x weighted burpee + clean + press + squat

Tuesday 13-July-10, CFTW

Bench Press 3 x 10 (135lbs)
_________________________

A1. 3 x Incline db press (60lbs) x 10
A2. 3 x pull ups x 10

B1. 3 x weighted step ups (2 x db 50lbs) x 20
B2. 3 x knees to elbows x 20

C1. 3 x Dips x 20
C2. 3 x Romanian deadlift (35lb db)

Monday 12-July-10, CFTW

3 x 20 squats (135lbs)
_____________________________

for time (14:28)

round 1:
400m run
20 S.D.L.H.P (70lb. KB)
20 burpees

round 2:
400m run
15 S.D.L.H.P (70lb. KB)
15 burpees

round 3:
400m run
10 S.D.L.H.P (70lb. KB)
10 burpees

round 4:
400m run
5 S.D.L.H.P (70lb. KB)
5 burpees

Sunday 11-July-10, Hunstville st. Park

6.75mi trail run

Saturday 10-July-10, 24hr. Fitness

Misc. gym workout

biceps
triceps
abs

Friday 09-July-10, CFTW

5 x 2 press (115, 115, 115, 125, 125lbs)

3 x 10 squats (185lbs)
3 x 10 bend bar bell row (135lbs)

3 x 20 OH weighted (45lbs) step ups
3 x 15 push-ups

Thursday 08-July-10, CFTW

16 in 1 (sprints across gym, as many as possible in 1min (16first round, 15 second)

4 x 10 strict pull-ups - neutral grip
___________________________________________________________

100yrds. prowler push (w/25lbs) high bar 50 yrds. + low bar 50 yrds.

Death loop lap (875m) w/35lb. KB
Second Death loop lap w/20lb. KB

Wednesday 07-July-10, CFTW

Bench Press 6 x 2 (175, 175, 175, 175, 185, 185lbs.)
________________________________________

For time (16:10) w/partner, 50 reps of each
-Leap frog
-goblet squats (50lb. db)
-burpees
-push-ups
-box jumps
-medicine ball sit-ups
-push press (95lbs)
-row 50 cal.

Tuesday 06-July-10, CFTW

5 x 5 high bar back squat (205, 205, 215, 215, 225lbs)
________________________________________

AMRAP in 5 min. (5)

thrusters (95lbs) x 5
pull-ups x 7
_________________

AMRAP in 5 min (6)

push press (95lbs)
snatch grip dead lift

Monday 05-July-10, Texas Rock gym, home

Indoor rock climbing (w/ Milu)

100 burpees (w/Milu)

Sunday 04-July-10, home

4.5 mile run (w/ Will)

Saturday 03-July-10, Huntsville st. park

9 mile trail run (w/Egan)

Thursday 01-July-10, CFTW

3 x 10 squats (185, 205, 205lbs)

3 x 10 strict pull-ups

3 x 15 press (65lbs)

3 x 15 Romania deadlifts (95lbs)

Wednesday 30-June-10, CFTW

4 x 6 bench press (115lbs) + plyo push-ups
_________________________________________

3 rounds:

Jump rope 60 sec.
Snatch high pull(65lbs.) 60 sec.
Lateral jumps 60 sec.
KB press (2 x 35lbs) 60 sec.
Row 60 sec.

Tuesday 29-June-10, CFTW

5 x 5 DB bench press (60lb. db)
__________________________

for time (17:16)
3 rounds:

box jump burpees x 20
run 400m
KB swings (53lbs.) x 40

Monday 28-June-10, CFTW

Deadlift 10 (135lbs), 8 (225lbs), 5 (295lbs), 3 (305lbs), 1(315lbs),1 (305lbs)
__________________________________________________________

4 Rounds:

Thrusters (2 x 50lb db) x 10
Chest to Bar pull-ups x 15
low bar prowler push w/50lbs - 50yrds.

1 rep max Press (120lbs)

________________________________________

A1. 3 rounds - renegade push-ups (25lb db)

A2. 3 rounds - Overhead Squat x 10 (95lbs)

B1. 2 rounds - Bent row (20lb db) x 15

B2. Back ext. x 15

C1. 3 rounds - Dips x 15

C2. 3 rounds - High Box step up "prisoner style" x 20

Saturday 26-June-10, Bayou City Crossfit

Bayou City Crossfit Battle Buddy 57 for TCH

w/partner (Chelsea Estas) for Time (12:47)

Box Jumps x 57
Push Press (75lbs) x 57
Weighted lunge (25lbs) x 57
medicine ball (16lb) partner sit-ups x 57
KB swings (American style, 35lbs) x 57
Push-ups x 57
Weighted squats (25lbs) x 57
Burpees x 57

Thursday 24-June-10, CFTW

Run x Death loop (3:12)

Bench press 3 x 10

______________________________

A1. Bent row 3 x 10 each arm (60lb db)

A2. O.H.D.B press 3 x 10 each arm (30lb db)

B1. Chin ups 3 x 10

B2. Back ext. 3 x 25

K.B. swing “American style” x 50 (53lb KB)

Wednesday 23-June-10, CFTW

6 x 3 Hand Clean (115lbs)
________________________

For Time (9:59)

21,15,9,15,21
Deadlift (135lbs)
Burpees

Tuesday 22-June-10, CFTW

4 x MC (6Sec.) sprints (50yrds)
4 x 10 strict pull-ups
___________________________

AMRAP 20min (8)

DB Snatch (35lbs) x 6 ea. arm
Over box jumps x 8
Dips x 10

Monday 21-June-10, CFTW

5 x 5 front squat (135, 185, 205, 205, 185lbs)
_____________________________________

For time: 9:38

50,40,30,20,10

Push-ups
Jumping lunges

Saturday 19-June-10, 24hr. Fitness

Misc. workout - 1hr.

-biceps
-bench press
-front squat
-shoulder press

Thursday 17-June-10, CFTW

4 x 6 Bench press (135 - 145lbs.)
____________________________

3 rounds
A1.
Prowler push w/50lbs. - 50yrs
Burpees x 10
Prowler push w/50lbs. - 50yrs
Burpees x 10

A2.
Row 200m
box jump x 15
Row 200m
box jump x 15

A3.
Run 200m
Back ext. x x25
Run 200m
Back ext. x x25

Wednesday 16-June-10, CFTW

4 x low bar prowler push (w/35lb plate)
__________________________________

5 Rounds For Time (27:33)
Jump rope x 100
burpees x 10
Thrusters (25lb. dumbbells) x 15
run 200m

Tuesday 15-June-10, CFTW

3 x 15 kipping pull-ups
______________________

TABATA (20s on, 10s rest)
6 rounds of each, alternating

push-ups
box jumps
-----------
squats
sit-ups

Monday 14-June-10, CFTW

50 min run
__________________________

5 rounds:
3 ring muscle ups
5 push-ups
7 burpees
9 box jumps
run 200m
__________________________

875m farmers walk (2 x 44lb. KB)

Thursday 10-June-10, CFTW

4 x 10 pull-ups (strict)
__________________________

AMRAP 20min (6) :

KB swing (53lbs) x 30
burpees x 10
Wall Ball x 20

Wednesday 09-June-10, CFTW

3 rounds for time:

Ball slam x 20

K.B. snatch (40 lbs) x 10 each arm

K.B. (40lbs.) run x 200m

Tuesday 08-June-10, CFTW

Press 5 x 5 (75lbs)

______________________________

AMRAP in 10 min. of:

Deadlift x 5 (225lbs)

Front roll x 7

Weighted (25lbs dumbbells) box jump x 9

07-June-10, CFTW

CFTW combine:

broad jump - 99"
death loop (875m) - 3:22
pull-ups - 22
bench press (135lbs.) - 6
Deadlift - 315lbs.

it's amazing how much strength is lost from no cf and being on the mountain for 3 weeks.

Thursday 13-May-10, CFTW

3 x 3 front squat (185lbs)
___________________________

3 rounds for reps

1 min. Double unders
1 min. Dumbbell push press (30lbs)
1 min. Box jump
1 min. wall ball
1 min. burpees
1 min. rest

Wednesday 12-May-10, CFTW

2 x 10 strict chin-ups
2 x 10 strict pull-ups
________________________________

4 rounds of:

O.H.K.B. carry (2 x 35lbs) x 130m

Weighted inc. push up x 10

Rope climb x 2 or Comando pull-ups x 8

Dynamic angle press x 10 each arm

Monday 10-May-10, CFTW

4 x 8 - press (75lbs)
____________________

For time: 13:46
3 rounds

run 200m
push press (95lbs) x 10
KBSDLHP (53lbs) x 20

finish with 100 push-ups

Saturday 08-May-10, CF at Market Street

Group WOD at Market Street in the Woodlands

Modified Fight Gone Bad:
3 rounds for reps

1 min. row
1 min. ball slam
1 min. KBSDLHP
1 min. box jumps
1 min. push press (45lb. bar)

Thursday 06-May-10, CFTW

4 x 8 (ea. arm) one arm dumbbell press (45lbs)
4 x 10 chin-ups

______________________________________

AMRAP 20min. (7)

5 x Hand Stand Push-Ups HSPU
10 x Kettle Bell (70lbs) Sumo Deadlift High Pull KBSDLHP
15 x Kettle Bell Swings (70lbs)

______________________

3 x 20 Russian twists (barbell + 25lbs)

130m slosh pipe walk

Wednesday 05-May-10, CFTW

5 rounds:
sprint 50yrds.
backward run 50yrds.
side step 50yrds.
side step 50 yrs.
backward run 50yrds.
sprint 50 yrds.

____________________

8 Rounds:
10 x Deadlift (155lbs)
low bar prowler (w/25lbs) 50yrds.
20 x sprinter push-ups

Tuesday 04-May-10, CFTW

Bench press 6 x 2 (175lbs)
_________________________

For time: 12:46
3 rounds

10 x weighted (30lb. dumbbells) burpees
run 200m with 12lb medicine ball overhead
20 x box jump (high box)

after 3 rounds of above 30 x pull-ups

Monday 03-May-10, CFTW

CFTW combine:

Broad jump: 100"
Death Loop: 3:09
Pull-ups: 29
Bench press: 135lbs. x 14
Dead lift: 345lbs

_____________________________

for time: 17:45
3 rounds

bike x 2 laps around dirt track (130m)
prowler push lap around dirt track
wide bar pull-ups x 10
dips x 15

Sunday 02-May-10, trail running Hunstville St. park

6.5 mi trail running through Hunstville State park.

Saturday 01-May-10, Warrior Dash Forney TX

Attended the Warrior Dash in Forney TX. Wasn't sure if it was going to be worth the drive and furthermore worth risking an injury slipping around in mud 2 weeks before Denali. However after going, no regrets. It was one of the most fun races I've ever participated in.

2.6mi through obstacles 22:30

Placed 109 of 6658.




sP

Wednesday 28-Apr-10, CFTW

Squat complex:
3 rounds
20 x body weight squats
20 x step ups
20 x lunges
10 x squat jumps
________________________

For time: 25:50
3 rounds
20 x burpee box jumps
25 x Knees 2 elbows (K2E)
30 x BB thrusters (65lbs)
________________________

For time: 9:30
3 rounds
50 yrs. Overhead Medicine Ball (OMB) trow
20 x pull-ups
20 x lunges

Tuesday 27-Apr-10, CFTW

5 x Handstand push-ups

15 min. double unders (practice)
__________________________

Alternating:
A1. 3 x 20 one leg step ups with extended arm (dumbbell 30lb)
A2. 3 x 10 Weighted push-ups (25lb plate)

B1. 3 x 20 Weighted back ext. (25lb plate)
B2. 3 x standing rows (dumbbell 30lb)
_____________________________

3 x 20 band invert. sit-ups
___________________________

rungs and ladders
1,2,3,4,5 KB snatch clean and press (53 lbs to 3, 44 pounds for round 4, 5)
1,2,3,4,5 strict pull-ups

Monday 26-Apr-10, CFTW

sprint relays - 5 rounds
____________

for time (7:39)
5 rounds

10 x chest to bar pull-ups
10 x dips
run 130m
____________

Overhead squats
3 x 5 (95lbs)

3 x muscle-ups

Sunday 25-Apr-10, Misc.

warm-up run 1.5mi w/ 25lb weight vest

TABATA
4 rounds: 20sec. on 10sec. rest

thrusters (25lb dumbbells)
push-ups
mountain climbers
sit-ups

Saturday 24-April-10, Misc.

Hiking at Sam Houston National Forest:
2 hrs. with 75 lb. pack
_______________________

CFTW workout:
3 x 5 Deadlift (295lbs)
3 x 5 Bench Press (165lbs)
3 x 5 Press (95lbs)
3 x 5 Squat (225lbs)
________________________

run at CFTW
3 mi. run with 25lb. weight vest

Thursday 22-Apr-10, 17:00 CFTW

2 Workouts:
____________________________
17:00

Death loop (875m) x 2 (3:20, 3:18)
_____________
For time: (14:48)

Body weight squats x 100
pull-ups x 100
lunges x 100
push-ups x 100

__________________________
18:00

For time: (13:46)

Body weight squats x 100
pull-ups x 100
lunges x 100
push-ups x 100

Wednesday 21-Apr-10, 18:00 CFTW

2 workouts:
____________________________
18:00

Muscle ups x 2
3 x 20 high bar back squats (135lbs)
_______

4 rounds:

run 200m
bench press x 20 (115lbs)
low bar prowler push w/50lbs
___________________________
19:00

TABATA
4 rounds 20sec. on 10sec. rest each excercise
squats (ave. 20)
push-ups (ave. 20)
mountain climbers (ave. 60)
sit-ups (ave. 17)

___________

Squat clean w/bar (65lbs) x 10
run 200m

Squat clean w/bar (95lbs) x 10
20 jump rope double unders

Squat clean w/bar (95lbs) x 10
Push press (95lbs) x 5

Tuesday 20-Apr-10, 17:00 CFTW

Muscle ups x 3
4 x 5 chin-ups
_____________

3 sets Alternating:
Offset push-ups x 10 ea. arm
Offset squats (15lbs, 30lbs) x 8 each leg

run the death loop (875m)

2 sets Alternating:
invert rows x 15
overhead weighted lunge (45lbs) x 30

run the death loop (875m)

3 sets Alternating:
push-up rows (40lbs) x 10 (5 each arm)
rev. bicep curl (65lbs bar)

run the death loop (875m)

Monday 18-Apr-10, 17:00 CFTW

10 x (Deadlift x 2, snatch clean x 1 combo) (135lbs)

_______________

For time (7:24)

3 rounds:
over box jumps x 20
K.B.S.D.L.H.P (70lbs) x 15
thrusters (40lbs) x 10

then run 200m

Sunday 18-Apr-10, 11:00 home

1 hr. run - 7.5 mi.

_______________________________


100 burpees (+/- 10min.)
200 mountain climbers (in 2min.)
3 sets of 1min. planks

Thursday 15-April-10, 18:00 CFTW

8 rounds:

400m run

400m row

200 x jump rope

Wednesday 14-April-10, 18:00 CFTW

3 x 3 box squat jumps (body weight)
5 x 3 box squat jumps (95lbs)

3 x 50yrd. low bar prowler push (50lbs added)

Alternating:
KB swing (53lbs) 20,18,16,14,12,10,8,6,4,2
Pull-ups 2,4,6,8,10,12,14,16,18,20

tuesday 13-April-10, 16:00, 17:00 CFTW

2 workouts:
_________________________
16:00

Bench Press 4 x 20 (95lbs)

3 sets alternating:
Bent row (40lbs) x 15
dynamic push-ups x 10

Ladder:
KB Clean and press (35lbs) 1, 2, 3, 4, 5, (ea. arm)
pull-ups (strict) 1, 2, 3, 4, 5

3 sets alternating:
dumbbell Tricep ext. (35lbs) x 20
dumbbell bicep curl (15lbs) fast x 50
_________________________
17:00

Bench Press 4 x 20 (95lbs)

3 sets alternating:
Bent row (40lbs) x 15
dynamic push-ups x 10

Ladder:
KB Clean and press (44lbs) 1, 2, 3, 4, 5, (ea. arm)
pull-ups (strict) 1, 2, 3, 4, 5

3 sets alternating:
dumbbell Tricep ext. (30lbs) x 20
dumbbell Bicep curl (15lbs) fast x 50

Monday 12-April-10, 16:00 CFTW

Deadlift 6 x 2 (320lbs)


3 rounds for time (22:46)
run the death loop (875m)
30 x walking lunges
40 x air squats
50 x sprinter sit-ups

Sunday 11-Apr-10, 10:00 home, 17:00 24 hr.

3 mile run

____________________________


24hr. fitness, various weights, abs, stretch (1hr.)

Saturday 10-Apr-10, 11:00 CFTW

As Many Reps As Possible (AMRAP) in 20 min (20)

Cindy
5 x pull-ups (completed 100)
10 x push-ups (completed 200)
15 x air squats (completed 300)

Friday 09-Apr-10, 05:00 home

5 mile run

Thursday 08-Apr-10, 18:00 CFTW

50yrd. Prowler relay w/partner x 6 (3 each) 100lbs. added

_______________________________________

for time: 18:23

30 KB thrusters (70lb.) 30 burpees 30 chin-ups
20 KB thrusters (70lb.) 20 burpees 20 chin-ups
10 KB thrusters (70lb.) 10 burpees 10 chin-ups

___________________________________________

3 x 8 Moderate (135lbs) deadlift

Wednesday 07-Apr-10, 18:00 CFTW

50 yrd. Prowler relay w/partners (50lbs) x 10 (5 each)

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Pull-ups
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 KBSDLHP

3 x 15 Dips
3 x 20 Tri extensions

Tuesday 06-Apr-10, 18:00 CFTW

alternating - 3 sets
10 x high bar back squat (135lbs)
50yrd. prowler push w/20lbs

"Don't drop the baby" 35lb KB for time (09:47)
30 x walking lunge
200m run
40 KB swings

3 rounds

Monday 05-Apr-10, 18:00 CFTW

CFTW combine

broad jump - 101"
run the death loop (875m) - 3:10
pull-ups - 33
bench press (135lbs) - 16 (PR)
Deadlift - 375lbs (PR)

Friday 02-Apr-10, 08:00 hiking, 12:00 CFTW

Hiking w/60lb. pack - 2 hrs. (Huntsville)

-----------------------------------------------------------

200m sprint relays x 5

4 rounds:
weighted step-ups 2 x 45lbs dumbbells
15 x KB SDLHP (70lbs)
40 x Mountain climbers

Thursday 01-Apr-10, 12:00 CFTW, 17:30 rock climbing

2,4,6,8,10,12,14,6,18,20 push-ups
1,2,3,4,5,6,7,8,9,10 pul-ups
(alternating)

100 leap frog burpees (w/partner 50 ea.)

2,4,6,8,10 dips
10,8,6,4,2 chin-ups
(alternating)

--------------------------------------------------------------

Indoor rock climbing 10 x single pitches 35' ea. 5.9-5.10

Wednesday 31-Mar-10, 18:00 CFTW

Deadlift 3 x 6 (235lbs)

For time (11:24)

Round 1

K.B. swing x 30 (44lbs)

Row x 200m

Prowler push x 50yd (w/90lbs)

Round 2

K.B. swing x 40 (44lbs)

Row x 300m

Prowler push x 50yd (w/90lbs)

Round 3

K.B. swing x 50 (44lbs)

Row x 400m

Prowler push x 50yd (w/90lbs)

Tuesday 30-Mar-10, 18:00 CFTW

Bench press 8 x 3 (95lbs)

A1. Prone rear delt fly 3 x 10 (20lbs.)

A2. K.B. bent row 3 x 12 (35lbs)

B1. Floor press 2 x 10 (40lbs)

B2. B.B. bicep curl 2 x 20 (55lbs)

C1. Dips 3 x 10

C2. K.B. skull crushers 3 x 20 (35lbs)

Monday 29-Mar-10, 18:00 CFTW

3 x 10 low bar back squats (205lbs.)


for time (16:30)
20 x deadlift (135lbs)
15 x eagle squats (2 x 35lb. KB)
run 200m

4 rounds

Saturday 27-Mar-10, Field AB, ice climbing

Went ice climbing again with Jay Mills in Canada. At Field AB, about two hours west of Calgary.

Had Guinness Gully in mind to start. Went well and had time remaining to go for two additional routes - Guinness Stout and High Test.

Since I'm still essentially learning and practicing ice skills it was just the right combination of challenge and physical strength required. Also further reinforces my newly found craving for ice climbing. Great fun, skills learning, and hopefully the right way to lead into further mixed ice/rock climbing.

Guinness Gully, (WI 4, 3 Pitch 245m)
Guinness Stout (WI 4+, 80m)
High Test (WI 4+, 60m)

Thanks again Jay for the excellent training and guidance.
You can also read about the trip on the Canadian Rockies Alpine Guides blog, posted by Jay Mills at:
http://cdnalpine.blogspot.com/2010/03/guinness-gully-stout-high-test-with.html




















Guinness Gully, Guinness Stout, and High test - photo by S.Peet















Me climbing on Guinness Gully - photo by J. Mills




















Me at a rappel station - Photo by J.Mills




















Topping out on High Test - Photo J.Mills




















Jay Mills leading up High Test - Photo by S.Peet




















Rappelling down High Test - Photo by J.Mills

Thursday 25-Mar-10, 06:00 Home

20min. hypoxic bike

rest day, traveled to Calgary

Wednesday 24-Mar-10, 17:00 CFTW

3 x 8 Speed Skater squats (135lbs)

Litvinov's, 3 rounds
30 x KB swings (first round 53lbs, 2-3 round 70lbs)
sprint 100m

one leg Romanian deadlift (30lb dumbbell) x8 each leg
speed skater sides x 20

front squats 1 x 8 (135lbs)

Bench press 1 x 10 (135lbs)

Tuesday 23-Mar-10, 18:00 CFTW

3 x 8 chest to bar pull-ups (progression when required)
3 x 8 press (95lbs, 85lbs x 2)

3 rounds:

prowler push 'heavy' (+140lbs)
8 x chin-ups
row 300m
30 x push-ups
15 x burpees
8 x chin-ups

Monday 22-Mar-10, 18:00 CFTW

Plyo jumps 8 rounds (high box)
3 x 30 sec. side jumps
3 x 8 high bar back squat (135lbs) continuous

for time: (9:10) 3 rounds
KB swing 'hard style' (44lbs)
20 x lunge
run 200m
20 x lunge
run 200m

Sunday 21-Mar-10, 19:30 24hr. Fitness

Went to 24hr. with Milu.

Biceps:
20 (10 each arm) x 20lbs dumbbells
20 x 25lbs dumbbells
20 x 65lbs curl bar

Bench Press:
4 x 8 (135lbs)

Shoulder dumbbell press:
10 x 40lbs
10 x 45lbs
40 x arm extensions 10lbs

calf extensions:
3 sets 90lbs

-10 x strict chin ups
-10 x front squat 135lbs
-10 x back squat 135lbs
-10 x back squat 185lbs
-10 x dips
-50 ab crunches

Saturday 20-Mar-10, 09:00 CFTW (the Denali 10)

Today we (me, Egan, Caleb, Adam) went for a long workout (3h. 15min.) Lots of cardio, some strength work. Called the workout the Denali 10. Should help with the conditioning require for the upcoming trip. We had to split 10km row by doing the tires flips in between due to heavy rain. Feeling rough afterward, but happy to finish it. Next time the weight can definitely be increased, and overall time decreased. But a nice benchmark.
sP

1. run 10km
2. Bench press x 10 (160lbs.)
3. Strict pull-ups x 10
4. Dead lift x 10 (295lbs)
5. Thrusters x 10 (with bar + 50lbs (95lbs t))
6. Farmers walk x 10 gym lengths (2 x 90lb dumbbells)
7. Goblet squats x 10 (100lb dumbbell)
8. row 10km
9. tire flips x 10
10. Prowler push x10 (50 yrd. lengths) (50lbs added)

Thursday 18-Mar-10, 18:00 CFTW

4 x 10 kipping pull-ups
1 x 10 chest to bar strict pull-ups

for time (20:00)
run 1200m
Dips x 50
Back ext. x 50
KB row x 50 (35lbs)
jump rope x 500
push-ups x 50
run 1200m

Wednesday 17-Mar-10, CFTW

12:00 class
Deadlift 3 x 8 (225lbs)
Barbell box high step 20 x (95lbs)

For time (7:46)
Alternating
1,2,3,4,5,6,7,8,9,10
10,9,8,7,6,5,4,3,2,1
Weighted burbee (40lb dumbbells)
K.B.S.D.L.H.P (53lbs)


18:00 class
Deadlift 3 x 8 (225lbs)
Barbell box high step 20 x (95lbs)

For time (7:22)
Alternating
1,2,3,4,5,6,7,8,9,10
10,9,8,7,6,5,4,3,2,1
Weighted burbee (40lb dumbbells)
K.B.S.D.L.H.P(53lbs)

Tuesday 16-Mar-10, Home/CFTW

Home, 06:00:
20min hypoxic bike
plank 1min

CFTW, 17:00:
3 x 20 bench press (set 1-2 (115lbs) set 3-4 (95lbs)

AMRAP in 20min(8 rounds)
200m run
10 x pull-ups
10 x dips

Monday 15-Mar-10, 17:00 CFTW

3 rounds squat complex (with 45lb bar)
- 5 x Front squat
- 5 x Overhead squat
- 5 x back squat
- 5 x squat jump
-10 each leg x reverse lunge high step

3 rounds
KB (53lbs.) swing walk 30 yrs.
low bar prowler push (25lbs added)

at home:
3 x 50 yrds. - slosh pipe

Saturday 13-Mar-10, run / CFTW

5k (3.1mi) Luke's Locker run

3mi CFTW run

10 x 3 - Deadlift (300lbs)

Friday 12-Mar-10, 06:00 Home

20min hypoxic bike

PM, rest day

Thursday 11-Mar-10, 17:00 CFTW

Ladder:
KB snatch clean press (each arm)
Strict pull-ups
1, 2, 3, 4, 5

2 rounds as a team for time: 33:37

Bear crawl x 12

Burpee x 50

Row x 10o0m

Sprinter push up x 50

Box jump x 50

Back ext. x 50

Wednesday 10-MAR-10, 18:00 Home/CFTW

Home:
20min hypoxic bike

CFTW:
3 x 30 band jumps

4 rounds:
Run the death loop (875m)
including 20 lunges at each corner (4 sets per round)

Tuesday 09-Mar-10, 18:00 CFTW

3 x Bench Press (135lbs)
3 x Push-ups
(alternating)

10 rounds for time: 12:07

10 x thruster (45lb bar)
10 x pull-ups

Monday 08-MAR-10, 17:00 CFTW

Body Weight Squat Complex (BWSC)
3 rounds

20 x step ups (45lb bar)
20 x squats (45lb bar)
20 x lunge (45lb bar)
10 squat jumps

for time: 17:01

35 x burpess
50 x KB swing (44lbs)
run 200m

25 x burpess
40 x KB swing (44lbs)
run 400m

15 x burpess
30 x KB swing (44lbs)
run death loop (875m)

Saturday 06-MAR-10, Banff AB

Went ice climbing in Banff this weekend. Went to Professor Falls with Jay Mills of Canadian Rockies Alpine Guides (CRAG). It was perfect weather (warm and fairly dry all the way to the last pitch), overall great day of climbing. Learned and practiced new skills. Still loving it, should be able to go back once more at the end of March.

Professor Falls: Banff AB.
1 hr. approach by foot, 20min by bike
Grade III, WI 4
51.16334°N / 115.49194°W

sP

Pics from starting from top left:
Professorfalls, Last pitch, Jay Mills leading last pitch, Jay setting anchor on Backside of last pitch, me looking down from backside