PILGRIM PUNISHER.

11/26/2011
WOD: RX 55#DB'S

500M ROW
100M FARMERS WALK/RX
3 ROPE CLIMBS
100M FARMERS WALK/RX
30 DB SNATCH/40# DB'S
100M FARMERS WALK/RX
50M FRONT RACK WALKING LUNGE/RX
100M FARMERS WALK/RX
40 ANCHORED SITUPS
100M FARMERS WALK/RX
10 TGU'S/40#KB
100M FARMERS WALK/RX
50M BEAR CRAWL X2
100M FARMERS WALK/RX
20 BURPEES. 
TIME: 28:10

OH BY THE WAY I FELT A SCALPING COMING ON, PHEWWW..

11/23/2011 BIRTHDAY WOD/HOME

MURPH;  38:35
1 MILE RUN
100 PULLUPS
200 PUSHUPS
300 SQUATS
1 MILE RUN

11/22/2011

Warm up: X3
10 SDLHP/BB
10 GOOD MORNINGS
10 SITUPS

WOD:
1RM DEADLIFT  280# (60# UNDER RECORDED 1RM)
2500M ROW.  UNK TIME

Training:

function

A. back squat - 5,5,5; rest 4 min (go up in weight if successful with previous set)

B. BB forward lunges - 4-5/leg x 3; rest 2 min

C. ring push ups @ 2222; amrap (-2) x 3; rest 2 min

 

A. 145/160/180

B. 95#

C. 16/15/12

Maybe the second time!

Well today started out with getting to the box and not having my bag in the car.  Go home, get bag and try again.  Great WOD and great coach.  I always enjoy listening to Coach A's take on various WOD topics.  Thanks coach.
Fantastic effort from everyone at the 10 class. 

Warm up:
100 singles
10 KB SDHP
10 KBS                      X2
10 squats
10 pushups


Training:
500 meter row Time Trail. (compare to your last)
Rest 20+ minutes, then…
1 Round at 97%…
Run 400 meters
21 KBS
12 Pull Ups

Result:
1:46  about 8-10 sec slower.  Really need to stay on the seat and push through the legs. This was fun.  Coach A working out next to me for that great push.  Man he flies through the KB swings.  I think he dogged it on the run for me, just saying. 

Peter Rabbits adventures.

Training:

function

A. back squat - 2,2,2; rest 5 min

B. 10 chin ups COVP afap; rest 1 min x 3

C. standing triple jump (STJ) - jump; walk back x 3; rest 2 min x 3

 

A; Back squats felt really good.  I see a new PR coming in my future.  I really like Vic watching the little points and getting results for me.  Sorry about the last one Vic, felt deep but good call.  185# about 90% of 1RM.

B; Anything to do with chinups/pullups I'm in.  What can I say it's a Marine thing.

C; This was one of those learning curve things.  I think watching others was the highlight of the day.  I increased distance once I got technique.  I ended up with 20'10" on my last jump.  I fell on what I think would have been my longest. 

 

Thanks for the traditional Jamaican jerk seasoning https://www.facebook.com/profile.php?id=4941935&ref=pb 

 

Happy Birthday Marines, Semper Fi.

Started my workout by honoring my fellow Marines with a pullup WOD.

The Marine Corps is 235 years old today.  My tribute to those who have served past and present was to do a pullup for every year.  Yes, 235!

completed.  I decided to do the WOD after with some scaling.

Training:
function
5 sets @ 100%:
1 squat clean
5 tough continuous thrusters
15 chin ups AFAP.  (I did pushups)rest 5 min b/t sets
(add load to clean/thruster per set)

load was 85/95/100/105/105.

Hands got pretty ripped up today.  

Happy Birthday Marines.