“Kelly”
Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Saturday the 27th of February, 2010
Posted on February 26, 2010 DM
14 Responses to “Saturday the 27th of February, 2010”
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At Stinson Beach, CA for a few days. Stormy night, lots of debris on the beach this morning. We found a buried truck tire washed ashore and spent an hour digging it out. Followed by a workout with Dan’s sister (Susan).
Five rounds: 10 squats, 5-5-7-8-8-10 pushups, 75 meter sprints. Long walk on beach.
Foot almost good to go, but not yet ready for running and box jumps.
Heavy Grace 185# 10:11. Did a rep every 20 secs. Trying to atone for my sinful non-pacing ways. At globo gym so couldn’t drop bar.
Then yoga. Haven’t stretched enough lately.
Tri training – 2hr ride – 20min warm up, 90min fartlek w 5 people we each lead 2x7min and 1x4min, 10 min cool down- 6.1 mile run @ 7m37s pace – 2000m open water swim
11:30am
Row 2k, 50 burpees, 100 lateral jumps over 2 45# plates
break up reps anyway
12:45
12:30pm
155# power cleans x5
10 pull ups
10 min amrap
9 rounds+ 3 cleans
2:30pm
Randy
75 power snatches 75#
5:11
grip shot.
good day.
rest coming.
WOD @ CFOT:
Max Jerk 1 rep – 215
Pull up ladder – 16 +6
Not feeling it at all today. Tired and hungover. Should have rested instead. I fly overseas tomorrow.
Press
45×5
80×5
95×5
115×5
5 sets
95×10
BB pull upsx10
DL
65x5x5
Row
30:30×4
175
164
151
163
Wod #1
Row 2k, 50 burpees, 100 lateral jumps over 2 45# plates
14:01. 2k row 7:04 (too fast for my conditioning)
Wod #2
10 Min AMRAP
155# power cleans x5/10 pull ups
9 rounds + 5 PC
Wod #3
275 lbs Dl/ Ring Dips: 10/9/8/7/6/5/4/3/2/1
5:51
Great energy at box and especially from the crew. Thanks for overtraining with me.
I’m out
kelly”
34:40
20′box jumps
#12 wall ball
Thanks Dibo for pushing and Alex.
Great work everybody!
Breakfast
8 oz burger with mayo
6 oz grapes
1/ cup oatmeal
fish oil
fiber
coffee
water
Lunch
8 oz burger with mayo
6 oz grapes
23 almonds
wod 1: airforce wod.
20 thrusters,sdhp,p.p.,ohs,front squats with 4 burpees on the min.
6:23
wod 2: 10 min amrap
5 pc #155, 10 pull ups
9 rounds + 5pc+6pull ups
wod 3: 2k row, 50 burpees, 100 lateral hops over 2 45lb bumper plates
13:28
i broke it up in 2 rounds of:
25 burpees
50 lat jumps
1k row
wod 4:
2hr sofa nap
holla
CF KIDS:
Warmup: Jumping Jacks and Angry Gorilla Walks
Skill focus: Pushups and Plank Holds
WOD: 3 rds: run out and back, 2 forward rolls, bear crawl to cone, 3 pushups, run back
Games: Powerball and CF Dodgeball
Great work and great time. Contact me if you are interested in getting a child involved
Dinner
Siam Rice
Broccoli lover’s chicken
Peanut lover’s chicken
seaweed salad
Snack
1 apple with some almond butter
WOD 1
2k row
50 burpees
100 lateral jumps (2 plates stacked)
12:59
did it 1/2 and 1/2
WOD2
5 PC 155lbs
10 kip ups
10 minute amrap
9+5+6
Tom, you look great!!