Monday, July 22nd 2013
3:00pm
WOD
warmup 5min amrap of wallballs, pushups and situps. 10/10/10.
6 rounds.

20 Min AMRAP.
2 Muscle ups
4 Hand stand pushups
6 73lb kettlebell swings. ( 2 POOD)

12 rounds even.
This. Sucked. Shoulder are fucking fried.

This post was edited by BoneYard on Jul 22 2013 04:46pm

Wholayyyy, sounds like a fun one

Wednesday, July 24th 2013
10:00am
WOD

10 minutes of Squat cleans to warmup. Stopped at 165lbs for a couple minutes.

WOD "Mary" with a twist.
2 rounds mary, 15 squat cleans, 2 rounds mary.

2rounds
5 Handstand Pushups
10 1 legged squats ( pistols )
15 pullups

then 15 squat cleans @ 135lbs

2 more rounds of mary for time.

Ended 11:46. Suprised myself on how well the pistols went. Not exactly an easy movement

Friday, July 26th 2013
10:00am
WOD
Big warmup, and stretching today

20min AMRAP
30 box jumps @ 24'
20 push press at 115lbs
30 pullups.

Got 3 rounds and 30/20/10 pullups. Definitely could have done better but saving my legs a bit for tomorrows 21,097m row. =(

Monday, July 29th 2013
10:00am
WOD
OTMOM Of Increasing deadlifts. 90 seconds between lifts. Stopped at 325 for a warmup.

WOD
20min AMRAP
1 bear complex @ 95lbs ( 7 reps of Clean to front squat to over head to back squat to over head = 1 rep)
3 rounds Cindy ( 5 pullups 10 pushups 15 air squats = 1 round)
30 double unders

3 rounds even. Not having a good morning.

Monday, July 29th 2013
3:00pm
WOD
Warmup then straight into '2007'

1000m Row buy in
5 rounds
25 pull ups
135 shoulder to over head.

18:22

So. Many. Pullups. Ugh. Arms are shot.

Back at 6 to do some snatch form and stretching.


Ps. I hate women.

Wednesday, July 31st 2013
3:00pm
Taught my first class ^.^ (Technically.. It was just 2 people.)
WOD

Went over the basics of squats and front squat form with a guy i work with actually and his hot wife.

Workout
10rounds
30 seconds of max front squats @ 135lbs
1minute rest.
13, 10, 9, 8, 7, 7, 9, 8, 8, 8 reps. This sucked.

Finished off with death by jump squats.

3 jump squats on the minute, increasing by 3 every minute. 3, 6, 9, 12 etc etc

Stopped at 21. All 3 of us were shot. The girl is a yoga instructor so she had naturally good form due to flexability and her hubby needed some work. Kept weight in the heels well which is suprising for a new guy.

Good day.

Thursday, August 1st 2013
8:00am
WOD

Buy in 75 wall balls @ 20lbs
Then 3 rounds
400m run
30 kettle bell swings @ 1.5POOD
30 box jumps @ 24'
Buy out 75 wall balls @ 20lbs
30:02. Gay.

10:00am
Taught a beginners class. All 3 loved it. Had them do a 15/12/9 complex after going over basic fundamentals and some rowing.

I did crossfit tuesday with my gf.

Almost puked few times. The work out was pretty hard...

I bet it as mostly body weight movements you did too, you're to used to oly lifting for any high rep press's or lifts to bug you much