WODs Posts

7.19.16

| | 0

Watching the Games all week! Today was the start of the Masters! Go big Ron 🙂 Gymnastics A) Handstand Complex x3 (Headstand Hold :10 + 3 Strict HSPU + Handstand Hold :10 + 6 Shoulder Taps) these were easy. Tried the last set free standing. That was not. B) Ring Push Ups + Ring Plank; … Continued

7.18.16

| | 0

Today was another globo day. I burned up my hamstrings though!

7.17.16

| | 0

Beautiful morning paddling 7 miles from the Naples Pier into the bay! Then I hadn’t had enough so I went and did a LONG aerobic piece.

7.14.16

| | 0

This made me laugh! Did a bunch of accessories with KBs today likes double Russian swings, jumping swings (I’ll have to video these one day) and then some plank rows and barbell walking rotations. Then did the gym workout with a partner: Team of 2/”T.J.” For Time: 10 Bench Presses, 185/105# 10 Strict Pull-Ups Max … Continued

7.13.16

| | 0

The globo once again for shoulders, rows and hamstring stuff!

7.11.16

| | 0

It was a biceps and triceps kinda day at the globo gym. But no really it was 😂

7.8.16

| | 0

Mu almost forgot, I did this in the evening yesterday. The silks sure are painful for being so pretty! I don’t think they’ll be my next endeavor. Today however was another globo day. Trying my best to make everything single arm with Dumbbells or cables to work on my R to L discrepancies in strength. … Continued

7.7.16

| | 0

Did the gym WoD today. Always fun when I can! Plank hold and sit-Ups warm up Then… “Moore” 20min. AMRAP 1 rope climb 400m Run Max Effort HSPU Score is HSPU. You could rest in the handstand but not on your head. We used 25# plates and an abmat. I got 110 – 37 28 … Continued

7.6.16

| | 0

Such a busy, long day but still got myself to the gym at night for leg stuff… SL Seated Leg Curls 20, 12, 10, 8 drop 8- tailor eccentric/concentric to your liking Walking Barbell Lunges 12, 8, 6 (steps each leg) Inner/Outer Thigh (Abductor/Adductor) 20/20, 20/20, 20/20 Pause front squats 20, 12, 8, 6 Butt Blaster … Continued

7.5.16

| | 0

Dumbest thing ever! We have a commercial on the radio here for zoom tan that says brown fat looks better than white fat. Anything looks better than cancerous sarcoma covered fat though. AmIRight? Ok vent over, onto the workout! I coached my first class at Redline today. Really enjoyed it.  Maybe I’ll sub more. Alternated … Continued

7.4.16

| | 0

Today I took my friend along for some 4th of July fun! 600m 165# sled drag w/55# KB farmer carry I could take 40-60 steps before I had to rest so this took 23ish min! 7 Rounds (all out) 5 Muscle-Ups 7 DB Thrusters 30# 9 Burpee Box Jumps 20″ Rest 2:1 I originally was … Continued

7.2.16

| | 0

Just hanging out down here for a 10min  EMOM of 30sec. bottom of squat hold waiting for my left ankle to gain some mobility. I’m not sure it ever will but that doesn’t mean I’m not going to try! the rest of the day was 4×8 Eccentric heel raises And this never ending aerobic piece! … Continued

7.1.16

| | 0

It’s always nice when I can do the gym workouts recently. Today was banded front squats 10 8 6 6 6 – I just used the bar and did about an 8 count down working on activation. Ring rows 12 10 10 10 10 – slow eccentric Then For Time Accumulate 3min. HS hold at … Continued

6.29.16

| | 0

V-Bar Push-Downs 12, 10, 10, 10, 8- feel the burn Barbell Curls 15, 10, 8, 6- first 2 sets light- 8 & 6 heavy(ish) Dumbbell/EZ-Curl Skull-Crushers 10, 10, 8, 8- don’t if these bother your shoulders? Incline Hammer Curls 10, 8, 6, 6 Dips – 3 sets of Max reps minus 2; rest 2 minutes … Continued

6.28.16

| | 0

I didn’t feel much like programming anything for myself today so I was glad to see the gym had something I could do right now. Every 2 minutes for 10 minutes 2 Front Squat + 1 Push Jerk + 1 Split Jerk Stayed very light and pause in the hole and on the dips. Then … Continued

6.27.16

| | 0

This is what happens when 3 patients in a row don’t show up on a Monday! Anywho, back to the globo gym. Trying out a new one today. They’re all so similar and yet so different. Mostly because of the people inside. Shoulders/ Low Lat Seated Smith Machine press w/reverse grip 5, 4, 3, 5, … Continued