WU: 5 Min Jog
w/ some Bar Power Snatches
WOD: 5 Rounds - For Time
95lb Power Snatch x 12 Reps
400M Run
***Watch time reset!!! Last I looked it was around 30min, and i believe that was around finish of the 4th Round. So was def over 30 Min. This was a tough one!!! Will have to do it again, and try to get under 30 min AT LEAST. On Treadmill for run, was at 9mph, then 10 mph for few rounds, then 11mph for last two.
Sunday, August 30, 2009
Saturday, August 29th
WU: 10 Min Basketball
Shoulder-Rotator Exercises..w/ Red Band
WOD 1: 4 Rounds - Reps listed Below - For Time
Med Ball Pushups w/ feet up on Box (each hand one a med ball, wide)
Pullups -Wide Grip, Semi Sup Grip
12-10-8-6
7-5-3-1
Time = 3:13
WOD 2: 5 Rounds
Pushups - X-plode off floor, up onto DB's, then back down x 5 Reps
Pullups - Legs Tucker, Semi L
Time = 5:27
Post WOD:
1.BW Rows off Smith Machine Bar
a. Play around with some one arm stuff...
b. 3 Sets of 10 Reps - 45 Second Rest between Sets
2. Dips - 3 Sets of 10 - 30 Sec Rest in Between
Shoulder-Rotator Exercises..w/ Red Band
WOD 1: 4 Rounds - Reps listed Below - For Time
Med Ball Pushups w/ feet up on Box (each hand one a med ball, wide)
Pullups -Wide Grip, Semi Sup Grip
12-10-8-6
7-5-3-1
Time = 3:13
WOD 2: 5 Rounds
Pushups - X-plode off floor, up onto DB's, then back down x 5 Reps
Pullups - Legs Tucker, Semi L
Time = 5:27
Post WOD:
1.BW Rows off Smith Machine Bar
a. Play around with some one arm stuff...
b. 3 Sets of 10 Reps - 45 Second Rest between Sets
2. Dips - 3 Sets of 10 - 30 Sec Rest in Between
Friday, August 28, 2009
WU:
(1)5 Min Stair Stepper
(2)3 Rounds -
*45lb Good Mornings
*5 PullUps
(3) Hand Stands- Few minutes of longest holds possible, and playing around.
WOD (1): Back Squat 5x5
wu: 95 x 10 135 x 10 155 x 5 185 x 5 (3 Min Rest)
195 x 5 195 x 5 195 x 5 195 x 5 200 x 5 (5 Min Rest)
WOD(2): Overhead Press 5x5
wu: 45lb x 10R x 2 S 65 x 8
95 x 5 105 x 5 115 x 5 115 x 5 115 x 4***Missed on 5th
Post WOD:
(1) L Pullups - 3 Sets x 5 Reps - Very slow
(2) 5 Minutes of Footwork Drills
Notes: Diet hasn't been on point the last few days...Haven't eating enough calories..energy has been semi low. Going to pick it up this weekend, and hit Metcon style workouts Sat and Sun.
(1)5 Min Stair Stepper
(2)3 Rounds -
*45lb Good Mornings
*5 PullUps
(3) Hand Stands- Few minutes of longest holds possible, and playing around.
WOD (1): Back Squat 5x5
wu: 95 x 10 135 x 10 155 x 5 185 x 5 (3 Min Rest)
195 x 5 195 x 5 195 x 5 195 x 5 200 x 5 (5 Min Rest)
WOD(2): Overhead Press 5x5
wu: 45lb x 10R x 2 S 65 x 8
95 x 5 105 x 5 115 x 5 115 x 5 115 x 4***Missed on 5th
Post WOD:
(1) L Pullups - 3 Sets x 5 Reps - Very slow
(2) 5 Minutes of Footwork Drills
Notes: Diet hasn't been on point the last few days...Haven't eating enough calories..energy has been semi low. Going to pick it up this weekend, and hit Metcon style workouts Sat and Sun.
Boston Trapeze School - Thursday August 27th
WOD: Rest
Fun of the Day: TRAPEZE SCHOOL
2 Hrs of Flying!!! Worked the jump off, the hang, feet up, hang with legs, arch back..then the backflip release...Ended the night with "the catch"...basically everything the same, but on the swing down arch back, hands out, and grab onto the guy swinging from other swing, release legs etc...
Great time!!!
Their site: BOSTON TRAPEZE SCHOOL - Pics to come!!!
A Message from Jonathon
Building your team for a happy life.
Most of us believe that it is dishonorable to abandon relationships and may maintain connections with a few for our entire lives. This is fine if the connections are productive or at least healthy. It is not fine if they are destructive.
I know a number of folks who hover just above a dark pool of utter despair simply because the people they keep around them seem committed to keeping them there.
So what separates them from the few that won’t let anyone keep them down and, where do you fall in this spectrum?
If you suspect in any way that you have inherited or created relationships that are anything less that amazingly supportive, it’s time to do a serious inventory and get clear on how to best position yourself for a happy life.
Of course, there are some difficult connections that you can’t just walk away from, but, if you suddenly realized that what people are saying to you has a lot to do with what you feel about yourself, wouldn’t you want to have people saying really lovely things?
When a stranger on the street calls you a jerk, you may let it go but, more likely, it stings right? Imagine what impact the words of those closest to you may be having on you day after day.
Of course you need to grow and learn like everyone else. Surely this can be accomplished in a loving environment as easily as a critical one.
But it’s you that has to commit to having the loving voices near. You that has to look at each connection and assure that you have done the best for your happiness. You that may need to compassionately withdraw from connections that don’t serve your health and you that will suffer if you come up with rationalizations why you should continue to invest your life energy into connections that don’t make you strong.
As your teachers, we must be firm, but kind. If we are ever cruel, you must abandon us completely. You deserve the most loving, supportive learning environment that you can possibly imagine. Anyone who fails in this simply does not belong.
Take your time and build yourself a team that is committed to success. It may take years, but even if it takes a lifetime, the moment you feel all that love behind you is the moment you will truly start to fly.
Make sure all your friends….. are, and we’ll see you in the sky. Jonathon
Fun of the Day: TRAPEZE SCHOOL
2 Hrs of Flying!!! Worked the jump off, the hang, feet up, hang with legs, arch back..then the backflip release...Ended the night with "the catch"...basically everything the same, but on the swing down arch back, hands out, and grab onto the guy swinging from other swing, release legs etc...
Great time!!!
Their site: BOSTON TRAPEZE SCHOOL - Pics to come!!!
A Message from Jonathon
Building your team for a happy life.
Most of us believe that it is dishonorable to abandon relationships and may maintain connections with a few for our entire lives. This is fine if the connections are productive or at least healthy. It is not fine if they are destructive.
I know a number of folks who hover just above a dark pool of utter despair simply because the people they keep around them seem committed to keeping them there.
So what separates them from the few that won’t let anyone keep them down and, where do you fall in this spectrum?
If you suspect in any way that you have inherited or created relationships that are anything less that amazingly supportive, it’s time to do a serious inventory and get clear on how to best position yourself for a happy life.
Of course, there are some difficult connections that you can’t just walk away from, but, if you suddenly realized that what people are saying to you has a lot to do with what you feel about yourself, wouldn’t you want to have people saying really lovely things?
When a stranger on the street calls you a jerk, you may let it go but, more likely, it stings right? Imagine what impact the words of those closest to you may be having on you day after day.
Of course you need to grow and learn like everyone else. Surely this can be accomplished in a loving environment as easily as a critical one.
But it’s you that has to commit to having the loving voices near. You that has to look at each connection and assure that you have done the best for your happiness. You that may need to compassionately withdraw from connections that don’t serve your health and you that will suffer if you come up with rationalizations why you should continue to invest your life energy into connections that don’t make you strong.
As your teachers, we must be firm, but kind. If we are ever cruel, you must abandon us completely. You deserve the most loving, supportive learning environment that you can possibly imagine. Anyone who fails in this simply does not belong.
Take your time and build yourself a team that is committed to success. It may take years, but even if it takes a lifetime, the moment you feel all that love behind you is the moment you will truly start to fly.
Make sure all your friends….. are, and we’ll see you in the sky. Jonathon
Wednesday, August 26, 2009
WU: 10 Min Bike
Some OverHead Squat work, and Snatch catches with Bar + Clean work with Bar
WOD:
All Of The Above
Abs - 1oolb Rope Pull Down x 5 Reps x 3 Sets
Superset - Med Ball Twists / Pushups
400M Sprints x 2 @ 10mph on Treadmill
3 Sets of Ab Wheel
5 Minutes Stretch in Sauna
Notes: $hitty day, did not want to be at the gym...
PM WORKOUT:
7:30p-9p - MMA
9p-10p - JIU JITSU
Some OverHead Squat work, and Snatch catches with Bar + Clean work with Bar
WOD:
All Of The Above
Abs - 1oolb Rope Pull Down x 5 Reps x 3 Sets
Superset - Med Ball Twists / Pushups
400M Sprints x 2 @ 10mph on Treadmill
3 Sets of Ab Wheel
5 Minutes Stretch in Sauna
Notes: $hitty day, did not want to be at the gym...
PM WORKOUT:
7:30p-9p - MMA
9p-10p - JIU JITSU
Tuesday, August 25, 2009
WU: WOD light weight...Bent Over Rows, Barbell Inc Bench 135lbx 5 Reps WU
WOD: 5 Rounds - 2 Min Rest Between Rounds
Bodyweight Inc Bench Press (155lb)
Bent Over Barbell Rows - Shoulder width Grip (135lb)
Reps:
3 Rounds for Time:
10 Dips
5 Pullups
Time:
Core:
Machine Weighted - 5 Sets, then Drop Set 3 Times
Planks - 2 Holds - 2+ Minutes Each (Arms on half med ball, feet on balance board)
Note: Messed up knee last night at MMA. Very sensitive, so stayed away from any leg exercises. Hurts to even bend my knee. Going to ice rest of the day and tonight, hope to feel a lot better tomorrow...we'll see.
PM WORKOUT:
TENNIS
WOD: 5 Rounds - 2 Min Rest Between Rounds
Bodyweight Inc Bench Press (155lb)
Bent Over Barbell Rows - Shoulder width Grip (135lb)
Reps:
3 Rounds for Time:
10 Dips
5 Pullups
Time:
Core:
Machine Weighted - 5 Sets, then Drop Set 3 Times
Planks - 2 Holds - 2+ Minutes Each (Arms on half med ball, feet on balance board)
Note: Messed up knee last night at MMA. Very sensitive, so stayed away from any leg exercises. Hurts to even bend my knee. Going to ice rest of the day and tonight, hope to feel a lot better tomorrow...we'll see.
PM WORKOUT:
TENNIS
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