Holy Crap I am sore!

Super Sets = Couplets "Legs" with Singles "Back"

Complete 2 Rounds of each Super Set A,B,C,D Round 1 / A,B,C,D Round 2
Goals today: Match Pull-up reps and keep solid form on Lunges

A.)
Legs: 25reps Db Split Squat/leg; rest 30sec (15reps with 25# drop set 10reps free)
Legs: 25 Goblet Squats (40#)
Back: AMRAP strict Super Wide Pull-ups 12 /12

B.)
Legs: 25 One Leg Speed Skater; rest 30sec (no leg touch on ground, high knee drive)
Legs: 90 Sec Wall Squat isometric hold
Back: AMRAP Close Grip Strict Pull-ups 12/12

C.)
Legs: 15 Reverse Lunges/ leg(20#); rest 30 sec
Legs: 24 reps/side 3 & 9 O-Clock Lunges; tempo 21x1
Back: AMRAP Chin-up Strict 12/12

D.)
Legs: 20 reps /side Iky Lunges; rest 30 sec
Legs: 20 Sumo Hops (4 fwd, 4 bwd)
Back: AMRAP Switch Grip Pull-ups 12/9

BACK AT IT

Picture of me doing Tree Pose

I took a couple days off, from training and work because I was not feeling right mentally and physically. All I did on my weekend off was sleep, read, eat and some more sleep. Felt so nice to just lay down and pass out, I really needed some rest.

On Sunday morning I did do and hour and forty five minutes of Yoga. Yoga has helped me in so many ways, I recommend it to you all :-) After this session I was clear headed and ready to........you guessed it, eat and sleep! Yes I felt so good I chowed down on a great breakfast and then had a nice snooze on the couch!

It was also my girlfriend Katrina's birthday Saturday and we ate El Comal. Good eats! Katrina's mother was in town for her b-day as well. After we had dinner we went to BINGO! Yeah good times, but we did not win any money...close a couple times though.

Yesterday was my first day back at the gym.

A.) AMRAP Grip change each set Pull-ups X5 sets; 40sec rest

B.) KBS 5sets of 15reps unbroken (72# KB); 40sec rest
C.) HSPU 5 sets of 5reps Unbroken; 1min rest
D.) Ring Dips 5sets of 5reps, tempo 31X1; 1min rest

Cool Down with some low back and hamstring / calf stretches

OLD FISHY COUNTING COUPLET

This is the workout that I did at the Edmonton challenge where I placed 4th. Still to this day I thought my counter counted wrong and I think so did she. Oh well, now I know :-)
My clients and I did the same workout today:

As many Rounds in 20min of:
10 Chest to Floor Push-ups
10 Power Cleans 95#

My score today: 19 rounds + 10 reps

Old Edmonton Challenge score = 11 rounds + 12 reps....I knew something was fishy :-) None the less a friggen great workout and mental push at the end.

I think I can get over 20 rounds fresh. Back is still hurting from The Spartan 300 workout.

PS: On a cool note, my clients friggen rocked this out today! Way to go guys and gals, very impressive!

300 Spartan WOD

My clients and I did the Spartan 300 WOD today.
25 Pull-ups
50 Deadlifts 135#
50 BoxJumps 24" box
50 Bar Floor Wipers 135# (each touch counted as 1-middle-2-middle-3....)
50 25/arm KB Clean and Press 35#
25 Pull-ups

My Time = 12:09

Love this workout! I gassed big time on the box jumps.

OPT Champions Series #2

Felt good to compete again. I had only done one CF workout up to this event in the past month and a half. Yes this was my plan as I was programming myself to improve week spots in power, strength and flexibility.
I found that for the most part my training paid off. The second workout is still on my mind because when I finished I said to myself "fu$@ I could of done that way faster!". A learning lesson for sure as I was practicing the snatch series skills for the past month ( catching the squat snatch is a weakness of mine, but in this wod I nailed them.....faster next time ACTION & be confident in your skills!).
Always learning is key for your future competition, fitness and life adventures!
Had a great time in Calgary hanging out with my fellow Big Dawgs; they were all asking where I had been, why I have not been posting and to get my ass in gear because my face is on the Big Dawg poster for F#%K sakes....love those guys!.
Got to hang out with my Coach OPT for a bit and talk shop, love that!
The best part of the trip was watching my girlfriend kick some serious ASS! nice work Black Kat! Hey what are you going to do when you dye you hair blond again?

Here are the WOD's and my times:
Workout 1:
For power ratio:
Row 800 m
rest 5 min
SCORE = 2.05

Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min
TIME: 3:39

Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min
REPS = 48

Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders
TIME = 11:43

Day 44 of 45 DOUBLE PULL-UP VIDEO

Active rest day, Tech work & play time.

Tech work:
Snatch Balance
Hang Power Snatch
Hang Squat Snatch
Small loads, worked on speed through hips and 3rd pull under the bar.

Play time:
Chest to Bar Pull-ups
Chest to upper bas Pull-ups
Big Fat Pull-ups to belly button

I promised the video of my new Double Pull-up, aprox 2 feet 4 inches. I wanna try 3!

Day 42 of 45

Trained with my 7pm clients tonight; Good times!

Here is a picture of a great guy
Alan "The Count", one of my pm clients, sometimes 6am (and I mean sometimes) the pic is right after our WOD last night.
Good push buddy, way to stick with it! (he was a hurting unit after and had nappy time in the change room for a bit, but got'er done!)

21-15-9 Rep Rounds for time
BWT Deadlifts
Ring Dips
Ball Slams 20#
30 Double unders after each rep round

TIME = 5:35