QUICKie

Well just wanted to get the movements into my system today. Not too much work done, but it was quick.

WOD:
200m run
30 wallballs 10ft. 30# (15unbroken)
200m run
20 TOEs to BAR (10unbroken)
200m run
10 powercleans 90kg (5 unbroken)

then
5 rounds
12 ghd sit ups
15 hip extensions

results:
8:11
done

Train Hard and Chase Lions.

So far this week

Monday was an endurance sprint day and today was a chipper. Learning to let my body do a little more healing than usual. Nutrition is okay but could be better but training it self is going good now. Going to do the OPEN workout on Friday so that in case of anything I can redo it on Sunday if not happy with the outcome.

CFC Monday:
12 rounds of :30on/:30off for max meters on row.
then
20 rounds of hill sprints done with :25 sendoffs

results:
2112 total meters
16 rounds completed.

CFC Wed:
chipper WOD
70 burpees
60 situps
50 kettlebell swings 24kg
40 pullups
30 HSPU

results:
13:01

Train Hard and Chase Lions.

back at it again

I have not been impressed with my performances in the Sectionals Open this year. From week one I have been slacking. First week I did it too many times, 2nd week I did the workout after traveling to CT and having a blown out prosterior chain, and last week I screwed myself by doing hammer curls and that did not allow me to get into a good catch position. So this week I am changing up the programming a bit and going to cater to the Open WOD. Let's see what happens now.

Wednesday CFC WOD:
10 rounds for time
15 Wallballs 20#/10ft
10 pullups

result: 11:52

Workout was harder than it looked. Unbroken on everything til 7th round when I slipped off of pullup bar.

Train Hard and Chase Lions.

games and new direction

The direction I will be going in is one geared towards the WODs issued by the CFGames. Most of training will consists of getting ready for the workouts on either Saturday or Sundays for the next 4 weeks. This is only temporary. My buddy AJ is programming again and he is a lot like OPT in regards to way he sets up days to train. He actually programs for himself and others just follow along. I will try to get as much of his stuff as possible and only change up a few things here and there. Maybe I will throw in Fatbars or Stones or Prowler pushes in the mix of the workouts since I need to work on them as well.
Anyways onto the 3rd workout this weekend of the CFGames 2011.

Train Hard and Chase Lions.