We Are the Champions

Congratulations Robinson Maroons! Illinois class 2A basketball state champions!!

Yesterday's WOD done at the hotel in Peoria. AMRAP of .25 mile on treadmill and 15 burpees. Finished 5th round as time expired. A little slow all around after being up celebrating until about 2AM the night before. Got my Rx burpees in for the day, so I'm satisfied!

Take it Easy

rest day ...much needed.

Today I'm sore (hamstrings, back, glutes, & triceps). 10 burpees down this morning, 61 left today. Gonna spread 'em out and try to take advantage of the day off to recover.

Pull Me Under

30 double unders
20 L pull ups
20 cleans (75# sandbag/2-50# db)

time 25:57

did cleans with sandbag until 6 remaining in last round when it broke...finished with db power cleans. Rx WOD was 25 L pull ups, but I scaled to 20 to keep moving. Even so, I ended up doing a max of 3 at a time.

Garage Days Revisited

10 rounds for time:
15 135# deadlift
15 push ups

14:26

all DL unbroken except 2 sets (8 & 10)

push ups took a few rests each set after about #3

Back in the Saddle Again

Today's WOD, first in a week for me was 5 rounds for time:

2 rope climbs (hanging in garage)

5 HSPU

10 one leg squats holding 25# db (5 each leg, done off plyo box)

plus 31 burpees done during rest or when waiting for rope

time 16:41

felt good to get back!

"Be Good to Yourself"

I've been fighting a cold for the past 3-4 days and my right shoulder is aching, I think from the front squat stretching I've been doing. Decided to take some time off (except burpees) until next week.

Really looking forward to the trip to Columbus and the Arnold. Can't wait to see the CF Games qualifier!

8 x 400

Not a big fan of this WOD, especially on the treadmill...used stopwatch to time each .25 mile run then reset treadmill. Kept running time of stopwatch (numbers below may not add up exact, but they should be close). WODs as Rx, run 8 .25 mile runs with 90 seconds rest b/t each one. total time for all runs and rest (do not count rest after 8th run).

Time 23:17

splits as follows:
1:23
1:32
1:49
1:40
1:34
1:34
1:39
1:36

31 burpess and 30 GHD situps before WOD
30 burpees and 20 GHD situps after WOD