Buy In:
Warmup , Stretch

WOD1: Overhead Press (Week 2 Wendler)
used 170# as 1RM for basis
115 x 3   125 x 3   135 x 2*

WOD2:
Thrusters  95#
Pullups
Set 1:  7 & 7  - Rest 1 Minute
Set 2: 5 & 5 - Rest 30 Seconds
Set 3: 3 & 3

Tuesday

Front Squats at Golds with Dave

135 x 3 sets of 5 Reps

GymKen at Night

Mushroom work
Muscle Ups  -  3 sets   8x8x6

Buy In:
Ass kicks
Shuffles
High Knees
Hip Swings
Front kicks
Side Kicks
Back Kicks
Good mornings

WOD1:  Deadlifts (Wendler week 2)
Using 410# as PR.   90% of that for the lifts Wendler week 2
Warmup
265 x 3   305 x 3   335 x 5*


WOD2:  8 Min AMRAP
100m Run
15 KB Swings 50#
20 K2E

Active Rest Day

Run:  3.5 Mile
right out of vista ridge, around, all the way to other entrance of Vista Ridge . . .sprint the last hill.
Slow jog, plus some walking with Roxanne on breaks.

Workout 1 10am
Buy In:
Burgener Warmup
Running Drills
Shoulder Mobility
Hip Mobility
Jump Rope

WOD (Strength)  Snatch (Practice)
65 x 1   85 x 1   95 x 1   115 x 1   125 x 1(PR)  ***Kinda ugly

WOD (Metcon) - For Time:
OHS 65# - 10 -9-8-7.....2-1
C2B Pullups 2-4-6-8.....16-18-20
Time: 12:34  (2nd place)

Afternoon Workout:
2pm

Buy In:
Warmup
Run
Jump rope
Warmup movements

WOD: 3 Rounds for Time
20 Box Jumps (24')
15 Ring Dips
10 DB Burpees (30# db's)
Time: 6:28 (1st place)

Cash Out:
Weighted Ring Dips - 30# DB x 5 Reps x 4 Sets
AbMat Situps - 100

Warmup - lots of stuff, hip mobility etc

AM WOD: Squat (Wendler Week 1 Squats)
90% of 1RM
165 x 5   185 x 5   205 x 7

PM WOD:  3 Rounds for Time
350m Row
10 HSPU
50 DU's
15:05  (DU's killed me)

Buy In: 

3 Rounds of:

Burpees, Pushups, Squats

Shoulder Mobility, 

Samson Stretch 

WOD: Shoulder Press (strict)

Wendler Week 1

warmup 

90% of 1RM used (170#)

105 x 5   115 x 5   135 x 3   135 x 3***

***I think the 170# as a 1RM was too high

WOD2: Weighted Pullups

5 Sets of 5

25# db for first 4

30# for last set

Cash Out: 

5 Rounds of Toes 2 Bar  8-10 Reps

Front Lever swings, progression practice

Buy In: 
Ass kicks
side lateral run
mobility - hip and shoulder
Burgener warm up

WOD1:  SNATCH
work on Snatch
started at 45#, went to 65#, then 85# then 95# x 3 Sets
WOOOHOOO

WOD2: "Nate" AMRAP 20
2 Muscle Ups
4 HSPU
8 KB Swings 55#
(with partner, they go one round, when finished I go etc)

1st Day of Wendler 5.3.1

 7:30 am - empty stomach, Coffee only
Buy In: 
250m Row
Hip Mobility
2 Rounds:
7 Med Ball Cleans
7 Air Squats
7 V-ups

WOD:  Wendler 5.3.1
Deadlift
Week 1
Using 370# as 90% of 1RM
240 x 5   280 x 5   315 x 7


PM Metcon: 
For Time:
350m Row
25 Wall Balls (20#)
15 Tire Flips
25 Wall Balls
350m Row
Time: 10:04


Cash Out:
Tabata Hand Stand holds , 6 Rounds
Foam Roll

Gymnastics at CFNE with Mel

Buy In: Obstacle Course
included. .
Pullups, Toes to Bar, Skin the Cats, Handstand walks, Pushups and Dips

Workout:
Lever Progression, Front and Rear
Pbar handstand holds
Planche work

Buy In:
Warmup
500m Row, slow pace

WOD1:  Back Squats 5-3-2-1-1
WU
205 x 5   225 x 3  245 x 2  255 x 1   265 x 1

WOD2: 50m Bungee Sprint  x 6
Partnered with Troy
Sprint 50 meters, switch, Sprint again. and so on
6 total sprints per person

EVENING:
Gym Ken

Buy In:
General Warmups
Row 350
Practice WOD Movements

WOD1: "Naughty Fizz"
3 Rounds for Time
500m Row
25 DB PP (30#)
25 Box Jumps (24')
Time: 13:16

Cash Out:
NOTHING  =)

STRONGMAN EVENT - Heavy For Heroes

My First One!!!!
Awesome day. Time to start hammering these lifts!

1st Event: Viking Press   205lb
60 Seconds
8 Reps

2nd Event: Car Deadlift
60 Seconds
15 Reps

3rd: Yoke
Sucked
Practice

4th: Atlas Stones
(find out weights)
got to 3rd Stone. Couldnt get grip, but could handle the weight!

WED

Active Rest, getting ready for Strongman on Saturday

Thrusters:
95# x 5 Reps x 3 sets
135# x 3 Reps
95# x 3 reps x 2 Sets

Handstand playing

Yuk, feeling blah today

BuyIn:
warmup movements

WOD1: Front Squat
135 x 5  155 x 3   155 x 3   135 x 3
went light today , focus on form

Cash Out:
Muscle Ups
Weight Muscle Up Attempts
Weighted pullups on Rings with 30# - 5 sets of 3 reps
Handstand practice

FULL REST DAY
much needed after yesterdays 2 WODS

Buy In:
Roll, Stretch, Movements

WOD1: DT
Mod'd with 135#
Finished under 10 Min
5 Rounds

WOD2:  Murph
Finished 51 Minutes or so

Cash Out:  1 Mile Run, Cool Down

Buy In:
2 Hr Seminar at Tuffs - So some pullups instruction and playing around

WOD: Hike Mt Monadnock
White Dot on way up : 1 hr
White Cross way down: Little less than hour

Cash Out:
GymKen,
Flips, handstands, plank attempts and football.

Somewhat OFF day

Worked in OHSquats...only up to 85# x 3-5R...more focus on movement today.

STRETCH STRETCH STRETCH

Buy In:
Warmup
Stretches

WOD1: Back Squat
wu
185x5    195x3 x4 Sets
*Felt good form, upright more, but terribly weak today. Not sure what the deal was, something didnt feel right

WOD2: For Time
1k Run (.62miles)
30 HSPU
1000m Row
Time: 14:05

Cash Out:
Leg Raises
Handstand Holds
Plank attemps, from Handstand Hold

Buy In:
Stretch
Row, lightly
OHP
Box Jumps

WOD:   Push Press x 1
(climbing)
wu
155, 165, 175, 185, 195PR, 205F, 205F, 195F, 185x2

WOD2: Row 500m
2 Heats
1:45      1:47