snatch Friday!

CONDITIONING
3 rounds:
15 chest-to-bar pullups
15 overhead squats @ 45lbs barbell

good stuff! pullups unbroken in rounds 1 and 2

WOD
"Isabel" w/25lbs weight vest
30 barbell snatch for time

5:54 @ 95lbs barbell w/25lbs vest

Seriously fun! The vest makes you really work your hamstrings during the second pull. Nice challenge to round out the week!

Watch as Josh Everett crushes "Isabel" below (worth a gander for the textbook split-snatch 15 seconds in):



Have a great weekend y'all!

history

"History is philosophy teaching by examples."
- Thucydides

Sun could set suddenly on superpower as debt bites by Niall Ferguson.


REST DAY!

28 July 2010

Took an long and somewhat leisurely warm-up to work out the kinks and soreness...

CONDITIONING
3 rounds:
5 L-sit pullups
10 GHD situps
1 KB carry (suitcase, rack, & overhead) @ 1 pood KBs

fun!

STRENGTH
4 rounds:
6 snatch-drip deadlift
2 sled drag (fwd/back) @ 225lbs

Deadlifts at 135-135-155-155-155
Yep that's 5 rounds... I was having so much fun I had to do an extra one! Heavy but not overly so. All unbroken save last set. Low back felt good throughout.

A MUST READ

The S.E.C. (Securities and Exchange Commission) says it no longer has to comply with Freedom Of Information requests. Un-freaking-believable.

27 July 2010

Woke up with sore hamstrings and shoulders... otherwise feeling good. Showed up at the gym with my coffee in hand, ready to have some fun!

GYMNASTICS
3 rounds:
10 pullups (kipping)
1 wheelbarrow walk
1 handstand wall walk

fun!

STRENGTH
barbell press
10-10-10-10

75-75-95F(6)-85F(6)
weak, need more work here...

WOD
20 tire jumps
1 sandbag carry (around gym) @ 40lbs sandbags
12 dumbbell snatch @ 45lbs DB

5:17 rx'd. Fun one. Felt good!

A good read: The Power of an Enriched Environment at Mark's Daily Apple.

And just because, Dutch cleans heavy:

smackdown

"Facts are stubborn things; and whatever may be our wishes, our inclinations, or the dictates of our passion, they cannot alter the state of facts and evidence."
- John Adams

Oliver Stone's bull$h!t taken to task here. Outstanding.

26 July 2010

We worked strength this morning at SICFIT Austin.

GYMNASTICS
3 rounds:
10 ring pushups
10 pullups (no kip)
10 ring dips (no kip)
1 KB carry (suitcase, rack, & overhead)

Fun! All unbroken except round 3's ring dips...

STRENGTH
barbell backsquat
4-4-4-4

155-155-165-165
Feeling good!

playing with the tribe

Nope not the Cleveland Indians, I went down to the AHS track to do weight vest strength training and a workout, and ran into Bonita and her crew setting up! So I did an abbreviated version (max reps time 3 instead of max reps times 5) with the weight vest and then jumped in and did their WOD. Good stuff!

STRENGTH
with 25lbs weight vest:
max parallel bar dips x3
max strict pullups x3

dips: 17-14-9
pullups: 12-9-6
not great numbers but not bad

WOD
for time:
800 meter run
25 burpees
15 SDHP @ 75lbs barbell
800 meter run
25 pullups
400 meter run
100 double-unders

19:11 rx'd. Great start to the weekend - thanks to Bonita for bringing the barbells!

Father Mike's prayer

“Lord, take me where You want me to go,
let me meet who You want me to meet,
tell me what You want me to say,
and keep me out of Your way.”

- prayer by Father Mychal Judge
FDNY Chaplin killed September 11, 2001

23 July 2010

"Rest: the sweet sauce of labor."
- Plutarch


Rest day. Overslept this morning. Got in late from the office and forgot to set the alarm last night... consecutive days with approx 5 hours of sleep a night caught up with me. Took it easy today. I'll be back at it tomorrow.