Turn up the HEAT!

Today was probably the warmest day we have had, I went out for a run this afternoon and soaked up some of those rays. It was windy which felt good and it also felt good to take a day off from the weights (even though I REALLY wanted to do the collegestationcrossfit.com wod!). Here are my running stats from my Garmin -

3pm

5.4 miles
45:22
8:24 min/mile
871 calories

I headed over to Brazos Valley Gymnastics at 6pm to work on my muscle ups and ALMOST got one! I was soooo close, coach Jim thinks I will get one next week.

Two a day...

I decided to change up the blog template, I hope ya'll like it :-)

Today I met up with Kirk "the electrician" and Zach "the Whitt" for a morning workout at the box. We did a little strength work on pull ups, here it is:

8am

warm up
-circuit
-kb swings x 25 (35#)
-kb swings x 20 (53#)
-kb swings x 15 (70#)

Pull ups with added weight with 20 abmat sit ups following each set then rest 90 sec
6 x Bodyweight Pull ups
6 x 15# added weight pull up
6 x 20# added weight
6 x 30# added weight

rest 2 min. then...

30 x db push press (45#)
40 x plyo push ups (chest to ground and hands come off the ground)
50 x pull ups (I did 2 sets of 10 then 2 sets of 15)

Then I worked out with the 5pm class, I was late so I didn't get to do the deadlift strength portion, just the wod.

5 rounds for time:
250m row
15 KTE
12 Kb Swings
9 Kb SDHP

Since we had 7 rowers and I was the 8th person, Coach Daren decided to make things interesting by having me start AFTER Kirk was done with the rower and having me try to catch up to Kirk (also known as "the electrician"). If I caught up to Kirk and beat him he would have to do 50 burpees, if I didn't catch up to him I would have to do 50 burpees. So...someone was going to do burpees at the end.
Well, Kirk was blasting through the workout and I never caught up to him. Great workout Kirk!

My Time: 16:36 (minus what it took Kirk to row the first 250m)

Then...Kirk and I divided up the 50 burpees, I did 10, then he did 10 until we got to 50. BRUTAL wod!

CrossFit Atomic - Sugarland, TX

I was in Sugarland yesterday so I decided to drop in the 4pm class at Atomic CrossFit and felt EXTREMELY welcomed by the community over there. I also got an awesome wod in:

20 Minutes to work up to your Front Squat 1RM
135 x 5, 185 x 3, 205 x 1, 225 x 1, 245 x 1, 265 x 1, 275 x 1

Rest 5 Minutes

3 Rounds For Time:

10 Weighted Pistols(25)(Right Leg) - prescribed was 35# but I did 25#...they rocked me...look at pic
5 HSPU (head to ground)
10 Weighted Pistols (25)(Left Leg)
5 Strict Pull-Ups

Time was 11 min. something, I can't remember but I know I got rocked by those weighted pistols!

Deadlift/Burpee

Worked with Kirk Elder today, he had no idea what he was getting into.....

warm up
-circuit
15 push ups
5 x 5 of chest to bar pull ups (first 2 sets with bands the rest no bands)
3 x 5 of head to ground HSPU

1000m row - 3:45.1

WOD:

5 rounds of:
5 x Deadlift (315#)
20 x Burpee

Time: 9:41

1000m row - 3:29.1

Great day for a run

I decided to go out for a run today since it was ABSOLUTELY GORGEOUS! I needed a day off of the weights, I did 5 days of CrossFit this week and not only does your body take a toll but so does your mind. An outdoor run on a beautiful day is so refreshing, it really inspires me and motivates me to work even harder in the gym the next day. In fact, while I was running I came up with my workout for tomorrow. I'm going to do a deadlift/burpee wod, 315# deadlift x 5 and 20 burpees for 5 rounds. I ain't gonna lie, I am pretty pumped about doing that workout tomorrow!

Here are my Garmin stats for my run today:

43:04
5 miles
8:37 min/mile pace
807 cal

EL JEFE

For those of you who are looking at the title of my post and wondering "what in the heck"...el jefe means "The Chief" in spanish. I did a CrossFit workout this morning with the 7am class (which rocked I might add) called "The Chief". Here is how it goes:

5 sets of:

3 min max rounds of:
3 Cleans
6 Push ups
9 Squats
1 minute rest

I did 135# Squat Cleans and it killed my legs, it was one of those workouts where I had to lay down for 10 minutes after just to get up again....it was an amazing workout. I feel like it was my best workout all week. I did exactly 4 rounds every 3 minute round (if that makes sense).

Tomorrow I will be at Traditions Golf Club for their DEMO DAY performing free TPI (Titlest Performance Institute) Golf Fitness Screenings. They are opening this up to the public so if you play golf come on out!

HSPU

I decided to do our wod today - www.collegestationcrossfit.com

I don't know what Daren was thinking when he came up with this one, probably one thing...impossible...

3pm

warm up
-3/4 mile run
-circuit
-20 push ups
-a few handstand push ups and kb swings

W.O.D.

50 thrusters (115#)
25 burpees
16 HSPU (hand stand push ups) - I used 2 abmats

Time: 13:25

By the time I got to HSPU my shoulders were shot, it felt like the 2nd wod at sectionals. I attempted one head to ground HSPU and got it but my feet were coming off the wall. Then I attempted a HSPU with 1 abmat and got it but I knew if I continued to do that I would be doing them all day. So, I had to go with 2 abmats and I was getting 3 at a time at the beginning then 2 at a time. I wasn't winded, just didn't have the strength left to do them.

Team WOD at Body Lab

I went over to Body Lab today in Bryan and got in a great team wod with Matt Murski and Will. Here's the wod -

3pm

As a team of 3, complete the following:

10 tons overhead
300 pull ups

10 tons overhead means we had to do 20,000 pounds of overhead squats, we decided to go with 100 pounds and do 200 reps, so we went in the following order:

1. Will
2. Charlie
3. Matt

And we did as many overhead squats as possible then pull ups and back and forth until both were done. Only one person was lifting at a time so two were resting. It was a great workout, thanks for having us over Matt!

6pm - went over to BV Gymnastics and worked on muscle ups with coach Jim.

I need a day off

I worked out with Will today at the box and just felt sluggish, I am not sure why, I have been eating perfect and resting well but Will pointed out that I should probably take a day off from working out. A part of me thinks a day off is a step backwards, I think my issue is always pushing myself with a "3,2,1 GO" metality. I should probably have workouts where I just take the intensity down a bit. We'll see....

9am

warm up
-circuit

strength - overhead squat
95 x 5, 135 x 5, 165 x 5, 185 x 4 (failed 5th rep), 185 x 5

W.O.D. - Will's creation

21,15,9 of:

Thrusters 95#
KB Swings 53#
Burpees

Time: 9:22

Two a day

8am - crossfit.com wod from yesterday

warm up
-circuit

W.O.D.

1000m row
50 db snatch 40#
750m row
35 db snatch 40#
500m row
20 db snatch

Time - 13:55

6pm CSCF class

warm up
-circuit

W.O.D.

5 rounds of:
15 deadlifts 115#
12 push ups (chest to ground)
9 db squat cleans 30#

Time: 7:57

Movie Night

So I thought I was going to take today off but then I got an itch to run. I didn't want to run hard, I just wanted to move. My wife and I usually rent movies and watch them on weekends and we have a movie pass at blockbuster (which is 1.9 miles away on Rock Prairie and Longmire) so...I decided to run to blockbuster and get a movie :-) Now that's what I call "training for a purpose".

Garmin Stats-

3.76 miles
34:45
9:15 min/mile
608 calories

Affiliate Team WOD

Today I worked out with our affiliate team - Marcos, Will and Caleb, then Daren joined us for the row. Pretty intense today...

warm up
-circuit
-a few deadlifts to warm up

2 minutes max reps 225# deadlifts - 37 reps
rest 5 min
2 minutes max reps 275# deadlifts - 25 reps

then...

Bear Complex

95# x 7
115# x 7
135# x 7
135# x 7
155# x 7...OUCH!

then...

500m row (1:45)
rest 1 min
500m row (1:47.2)
rest 1 min
500m row (1:47.7)
rest 1 min
500m row (1:47.6)

Today was awesome! Thanks Caleb, Will, Marcos and Daren for the motivation! I am going to take a rest day tomorrow and come back and hit it hard Monday!

Pull ups

I feel like pull ups are one of my biggest weaknesses, if you read my blog then you have heard me say that before. I never did pull ups until I started crossfitting, I used the assisted pull up machine occasionally but never body weight pull ups. Primarily because I couldn't. When I went to get CrossFit certified on May 3rd of 2008, we did "Fran" - 21 Thrusters(95#)/21 Pull ups/ 15 Thrusters/15 Pull ups/9 Thrusters/9 Pull ups. I got rocked, I did my first set of thrusters unbroken, that was also the first time I had ever done a thruster, but my pull ups were terrible. When I got back from that certification I was not only 100% sold on CrossFit being the most effective strength and conditioning program for me but I was also determined to be able to do pull ups. I am proud to say that I can now do pull ups, I am not the best at them, but I can do them. I need to lose about 12 pounds in the next 2 months and I am positive that will help my pull ups for Regional's.

Today we had a TWC trainer workout at the studio at 2pm, Amy, Will and I did the CrossFit.com wod. It is kind of confusing but here it is:

"With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed."

Ok, so if you understand that here is how it went:

warm up
-circuit
3 sets of 10
-GHD sit ups
-GHD back ext
5 sets of 5
-135# push press

W.O.D.

1st minute - 1 pull up 1 HSPU (1 abmat depth)
2nd minute - 2 pull ups 2 HSPU
3rd minute - 3 pull ups 3 HSPU
4th minute - 4 pull ups 4 HSPU
5th minute - 5 pull ups 5 HSPU
6th minute - 6 pull ups 6 HSPU
7th minute - 7 pull ups 5 HSPU
8th minute - 8 pull ups
9th minute - 9 pull ups
10th minute - 10 pull ups
11th minute - 11 pull ups
12th minute - 12 pull ups
13th minute - 7 pull ups
14th minute - 14 GHD sit ups (Ithrew these in b/c Will was still doing pull ups)
15th minute - 10 GHD sit ups

This workout got really tough, those handstand push ups are tough! I felt pretty good about my pull ups, I want to work on them for a couple more weeks and then I am going to do "Fran" to see where I am.

Pura Vida

I have a good friend, his name is Justin Whitworth, a few years ago he said to me something that I will always remember "pura vida". Those of you that speak spanish know that means "pure life", when Justin explained it to me he said it meant exactly what it says...pura vida. I went out for a run today and I absolutely fell in love with the day, what a day! It is gorgious outside...God is awesome....isn't HE! To have such an amazing day you can only thank one person, the creator of the universe and all things. The saying "pura vida" came to mind because as I was running I was thinking "this is the life", I am out here enjoying this beautiful day in one of the most amazing and pure ways, a run. I was reminded today how much I love running, I had not run in almost 2 weeks because I have been preparing for the CrossFit Sectionals competition. And I had not run up to 6 miles in almost 6 or 7 weeks. I encourage anyone reading this post to start running, if you hate it (like I once did) it is only because you are out of shape...that's the truth. But trust me, you can get in shape, it is easy! All you have to do is put your mind to it and do it. There is no better feeling than to feel healthy, fit and to be able to go out on a day like today and knock out 6 miles on the pavement. If you are afraid of injury, then check the shoes you are wearing, check the amount of weight you are carrying and understand that if you have not ran in 20 years you are going to feel some discomfort...but do not let that discourage you. I have mentioned a book called Born To Run, if you have not got then get it and read it and start running. Running is "Pura Vida"!

11am

Garmin Stats -

6.18 miles
53:01
8:35 min/mile
998 calories

Then I decided to hit up the CSCF class at 6pm, what a workout! Awesome energy in that class, maybe because Kirk "the electrician" was there, but Zach and Joanna definitely brought the pain too!

warm up
-circuit
3 sets of:
12 push ups
9 box jumps

W.O.D.

AMRAP in 20 minutes of:
400m row
15 kb swing (I did 1st round with 53# then Kirk upgraded to 70# so I had to)
10 ring dips
5 front squats 115#

I did 5 rounds and 400m row, Daren was drilling me on the last row and made me stay under 1:50 pace which was killer. Today was an awesome day, great workout Daren!

Dominated

Today I felt like the workout owned me....I felt like I didn't stand a chance against it. It might be in my head, but I really felt that way today.

3pm - worked out with Kirk Elder from CSCF

warm up
-circuit
-500 m row
-25 kb swing (53#)
-25 db squats (30#)

Skill/Weakness - Muscle ups
-10 sets of 5 reps of assisted (feet on box) muscle ups

W.O.D.

3 rounds for time of:
-30 double unders
-25 "L" Pull ups (used the big green band)
-20 db squat cleans (45#)

Time: 23:30

This workout just seemed impossible, thank goodness I had Kirk working out with me and Daren yelled at me a few times or else this wod would have taken me an hour!

Back in the Grind

I took yesterday off even though I wanted to do something. I thought it would be a good idea to rest after the competition this weekend. I am going to go off of CrossFit.com from last week for a few days. Today I am picking up with the wod from last wednesday:

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

It seems like a good wod to pick back up with. I am planning on starting every workout until regionals with a skill/weakness movement. Today will be chest to bar pull ups. I'll post how it goes after I train...

6pm

warm up
-circuit
3 rounds of:
10 GHD Back Ext
10 BB thrusters
10 GHD Sit ups

2 sets of 10 band assisted chest to bar pull ups
tabada band assisted chest to bar pull ups (score - 3)

W.O.D.
10 rounds of:
15 reps of 135# Deadlift
15 Chest to ground Push ups

Time: 14:58

This blew out my shoulders, I was able to do all of my deadlifts unbroken but not my push ups. Great wod!

Second Goal Accomplished

Wow....what a weekend. This weekend I traveled to Austin, TX to compete in the Central and Southern Texas CrossFit Sectionals Competition. The event was awesome, the workouts were brutal and the support I had out there was incredible.

It was so great to have my wife Alicia, Daren, his wife Kristen, JoAnna, Zach (who competed and did awesome), Carol and her husband, my friend in Austin Blake and my puppy Peanut Butter to cheer me on. I needed to place in the top 30 to advance to the South Central Regionals competition which will take place on May 29th in Fort Worth.

Here are my times/stats on each workout:

WOD #1 -

2k Row - 7:18
Max Reps 275# Deadlift without letting go of the bar - 18 reps
Place - 11th

WOD #2 -

3 rounds of:
4 reps "Head to Ground" Handstand Push ups
8 reps "Any way overhead" 135# Barbell
12 Burpees
My Time - 11:16
Place - 71st

WOD #3 -

For time:
15 Thrusters 115#
Run 100 feet
50 One-Arm Kettlebell Snatches 53#
Run 100 feet
100 Double Unders
Run 100 feet back to kettlebell station
50 Kettlebell Swings 53#
Farmer Walk with kettlebell 100 feet, back to barbell station
15 Barbell Squat Snatch 115#
My Time: 13:51
Place - 18th

This resulted in me being 27th place and earning a spot at the Regionals competition, wow....I am still amazed! Thanks to Daren's advice in WOD #2 I was able to finish the workout. There were quite a few of the guys and a big part of the women who did not finish WOD #2 because they could not do the handstand push ups. Daren told me to do split jerks instead of push press which totally helped my shoulders get the handstand push ups because the split jerk uses more legs. That final handstand on that 3rd round was one of the hardest reps I have ever had to do. I probably had 4-5 failed reps before I finally got the last one.

I know there were prayers out there for me all weekend and I appreciate them all, this weekend was a blessing. I am honored to represent our box at regionals. Here's a group pic of the 30 athletes who are advancing to regionals from our section:


I have 11 weeks until the regionals competition, I am going to train like never before, I know what I need to work on. Setting this goal 2 months ago has really motivated me, just like the goal to run the hour forty five half marathon did. This week I am going to think of my next goal of 2010 and I will post it later this week. Remember to set goals! Tell someone your goals and have them hold you to them. You can do anything you put your mind to!

BLUNT...FORCE...TRAUMA

I have been a Rocky fan since I was in my mom's belly, I love Stallone and the character that he plays in the Rocky movies. What I love the most is the training scenes, every movie has one. Where he shows what he has to do to beat his opponent. Clips like the ones above get me so fired up, I could watch it over and over and never get tired of it!

I have been training hard for the last couple of months for this weekend, I am as ready as I am going to be. The wods will be tough and the competition will be even tougher. I am ready to get after it!

Game Day

The WODS for this weekend were posted last night, if you have not checked them out here they are:
WOD 1 (Saturday, 9am) "Dead Man's Row"

In 12 minutes, complete:
2K Row + Max Reps Deadlift (275/185lbs)
Score = Row time - (Deadlift Reps x 5 seconds)

WOD 2 (Saturday, 1pm) "Mabry Medley"

3 Rounds of (12 min cap):
Males
4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees

Females
2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees
Score = Elapsed Time

WOD 3 (Sunday, 9am) "On To The Next"

For time (25 min cap):
15 Thrusters (115/65lbs)
Run 100 feet
50 One-Arm Kettlebell Snatches (24/16kg)
Run 100 feet
100 Double Unders
Run 100 feet back to kettlebell station
50 Kettlebell Swings (24/16kg)
Farmer Walk with kettlebell 100 feet, back to barbell station
15 Barbell Snatch (115/65lbs)
Score = Elapsed Time

I have to start out by giving Jeremy Thiel, Carry Kepler and all the people at CrossFit Central major props for putting together a weekend that is going to be awesome. I am sure hosting this event has taken a lot of time and effort. We appreciate you guys!

These wods are definitely do-able. There will be a lot of top notch athletes out there so people who usually compete at a level 10 will be competing at a level 12. I am going to study some videos today on the kettlebell snatch and work on my snatch technique. I think I have a few advantages in some areas of these wods and I feel that I have a few areas that could slow me down if I don't get my mind where it needs to be. I am going to spend the next 40 hours getting focused and getting motivated. I will pray and ask God to be with me and I will be going through the workouts in my head over and over. I am so excited, I feel like I am in high school again preparing for the biggest football game of the year! Any prayers out there would be much appreciated.

1 Chronicles 16:11 Look to the LORD and his strength; seek his face always.

Wednesday

9:30am w/ Daren

warmup
-circuit

Push Jerk and Overhead Squat
65# x 5, 95# x 5, 115# x 5, 135# x 5

This was really more skill work than strength work.

Row 250m x 4 with rest under 10 minutes
1st 250m - 47.4 Daren - 44.4
2nd 250m - 44.6 - 45.4
3rd 250m - 43.7 - 45.2
4th 250m - 46.6 - 46.1

5pm workout with Doug

warm up
-1 mile jog
-circuit

W.O.D.

3 rounds of:
400M Run
Body Weight Deadlift (205#)
27" Box Jump

My Time: 12:30
Doug's Time: 10:30

Then I went next door to Brazos Valley Gymnastics and worked on my muscle ups with Coach Jim. Picked up some new training exercises that should help a lot.

Tomorrow I am going to post the wods for this weekends competition, be sure and check it out!

Tuesday WOD

Yesterday I went to the 4pm CSCF class:

4pm

warm up
-circuit
-200m run
-5 burpees

W.O.D. - with a partner do max reps pull ups and push ups, one partner goes while other partner rests

Total reps - 413 with my man Josh Smith! Awesome W.O.D.!

I'm planning on hitting two wods today, one with Daren at 9:30am and another with Doug E Fresh at 5:30pm! Doug used to be a TWC Trainer and graduated in August then moved to Dallas. Should be a great day of wods!

Row, Row, Row your Boat

Well, Daren talked me into another 5k row today and I accepted, does this surprise you? Here are todays wods and stats:

7am - CSCF Class

warm up
-circuit
-a ton of skill work on the front squat

W.O.D.
7 rounds for time of:
7 95# thrusters
11 knees to elbows

Then I did some ring dips, assisted pull ups and handstand push ups.

11am

warm up
-circuit

W.O.D. -
5k row
REST 5 MINUTES
5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)

5k results-
Me- 19:20
Daren- 18:35
Will- 18:46

With my 5 minutes rest and my 5 rounds of Cindy I finished in 28:06, then....we had the bright idea of doing 25 burpees for time at the 30 minute mark, I did my 25 in one minute...lots of fun....

Why not do 100 burpees?

First I want to give a shout out to Amanda Vaughan and Amie Mccoy for accomplishing their goal of a sub 2 hour 10 minute half marathon time, I think they finished around 2:07 or 2:08, awesome job ladies! And a huge shout out to the rest of our clients for running an amazing race today!

We have been sponsors for the Armadillo Dash for 4 years now, ever since the race started in 2007. I ran the half marathon the first year, 5k the 2nd, was in Vegas getting married on the 3rd and this year I ran the 5k. I wanted to try and stay with Daren today but he was cruising, he finished 2nd place overall and 1st place in our age group with a time of 19:23! Way to go D! I finished 9th overall and 4th in our age group with a time of 20:48. Then....I did 100 burpees! I have given the W.O.D. of 100 burpees for time the name "Daren". Daren was the first person to introduce the WOD of 100 burpees to me, he is also the first person that I know personally who has done it. He did it a few months ago and finished in 7:03, therefor, I think he deserves to have it named after him.
Here are some stats and pictures for today:

warm up-
-jog to the start line about 800m b/c I was running late due to traffic
-modified circuit

5k run
Time: 20:48
Pace: 6:40 min/mile
Calories: 508

"Daren" - 100 burpees for time:
Time 11:11

Combined 5k plus 100 Burpees:
Time: 31:59

Pictures compliments of Justin Whitworth's iphone. Great run Justin!

Row.....Dot Com

Daren always seems to talk me into these killer rowing workouts...

11am

warm up
-circut
-2 min row

W.O.D. - 2K row, rest 2 min, 1K row, rest 1 min, 500m row, rest 1 min, 250m row

2000m row
Charlie - 7:23.5 Daren - 7:11.5
1000m row
Charlie - 3:26.1 Daren - 3:33.2
500m row
Charlie - 1:39.8 Daren - 1:43.7
250m row
Charlie - 45.8 Daren - 47.4

This was brutal, my legs were shot. I really like training with Daren because it makes me push so much harder than I would on my own. Sunday we're going to run the Armadillo Dash together, it's going to be tough to keep up with him but I am going to try. I am trying to convince Daren to do 100 burpees immediately after the 5k with me and the person who finishes the 5k plus the 100 burpees is the true winner of the race. He is a little hesitant but if enough of you post on his blog I bet he will do it.

We had a trainer meeting last week and talked about doing a TWC Team workout every Friday, today was the first one. Adam, Amy and me hit up the crossfit.com WOD.

2pm-

TWC Trainer W.O.D. -
21-15-9
225# Deadlift
135# Overhead Squat

Time: 9:29

This was tough, I loved it! You have to be strict on technique or else you'll throw your back out. I feel like the overhead squat is such an awesome core exercise.

Very soon we will have a TWC Trainer blog, hear from all the TWC trainers about our amazing clients and much more!

Kirk's a beast!

Kirk and I met at the box for a workout at 9am, since he missed Saturday's affiliate team workout we did CrossFit Total followed by a little met con. Oh, I forgot to mention he went to the 6am class 3 hours before this...

9am

warm up
-circuit

CrossFit Total
Squat
-Charlie 315# (failed 340#)
-Kirk 375#
Shoulder Press
-Charlie 170#
-Kirk 145# (He did a ton of Push Press at 6am so his shoulders were blasted)
Deadlift
-Charlie 365#
-Kirk 435# (watch video)


Then we did:

275# Deadlift 10-8-6-4-2
Double Unders 50-40-30-20-10

Time:
Charlie -5:29
Kirk- 6:10

Awesome workout Kirk!

I had to get a run in this beautiful weather:

3pm

3.5 miles
26:43

Ouch....

Today was tough...

3pm
warm up
-circuit
-800m run
-glute ham hip ext x 10 (3 sets)
-glute ham sit up x 10 (3 sets)
-a few hang power snatches

W.O.D. - 5 rounds of:

7 x Hang Power Snatch
100 m shuttle run
15 chest to bar pull-ups
rest 90 seconds

Here is how I did it:

Round 1 - Hang Power Snatch 95#
Round 2 - Hang Power Snatch 105#
Round 3 - Hang Power Snatch 115#
Round 4 - Hang Power Snatch 125#
Round 5 - Hang Power Snatch 135# - OUCH!

I used the black band on all of my chest to bar pull ups

Time: 24:22

Finished the WOD with a 1000m row - 3:50.7

I went next door to Brazos Valley Gymnastics at 6pm to work on my muscle ups with Coach Jim, I definitely need to keep working on those. He taught me some good things to do to help with my training, thanks Jim!

Row....Burpee...

Thanks for the workout Daren...

10am

5 rounds for time:

row 500 m
20 burpees

Time: 18:24

Going to 5pm class to do 300 workout...

"300"
25 Pullups
50 Deadlifts (135 lbs )
50 Pushups
50 Box jumps
50 Floor wipers (135 lbs )
50 Kb Clean and Press (16Kg)
25 Pullups

Time: 15:02

Time on February 1st - 17:49

I think that if I was better at pull ups I could shave about a minute off of my time. I'll keep working on them, great challenge Daren!

One year, One beautiful Bride

Since there are no hills in College Station I decided to get creative with my training. I wanted to run some hills so I decided to go to Kyle Field and run up and down the ramps. Here is my WOD:

Warm up
-1/2 mile jog to Kyle Field
-jog up to the 3rd deck and back down

3 rounds of:
sprint to 1st deck, jog down
sprint to 2nd deck, jog down
sprint to 3rd deck, jog down

Garmin Stats-
Time- 38:01
Distance- 3.79 miles
Pace- 10:02 min/mile
Calories- 790

All I can say to this WOD is BURN, my quads were on fire by the 3rd round sprinting to the 3rd deck. The gates are usually locked but lucky for me the one on the alumni side near the zone was not. If you want a good hill workout, try this.


This is a picture from our wedding last year. Yesterday (February 28th) Alicia and I celebrated our one year anniversary, it has been a great first year of marriage and we are looking forward to many more!

Here is yesterday's workout:

Sunday, February 28th - 8am
warm up
-circuit
-15 x glute ham sit ups (3 sets w/ 90 seconds rest in between)
-10 x man makers (25#)

Strength - front squat
bar x 5, 135 x 5, 155 x 5, 175 x 5, 195 x 5, 215 x 5, 235 x 5

Met Con - mainsite last week
5 rounds of:
max reps 2/3 bodyweight thrusters (140#)
max reps pull ups

Thrusters - 11, 9, 6, 6, 6
Pull ups - 12, 10, 9, 9, 9

then...
10 minute cut off of:
2k row
max reps double unders

2k row - 7:56.9
Double Unders - 88