WODs Posts

6.26.16

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Worked out with the crew from CrossFit Bound this morning. After a night out with friends it felt pretty rough! 3 Rounds 40cal Assault 20 OHS 75# 20 C2B Pull Ups 16:19 – UB everything. Right glute still not firing right on squats.

6.25.16

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Ive been visiting Atlanta this weekend and working with Lauren Polivka at The Training Room on some of my stability issues. IMG_3089 Today’s workout: 45min. 5 Paralette press to handstand and down 5/5 swinging dips on parallel bars 1 traverse of parallel bars in support 10 alternating roll back to pistols 10# 10/10 single arm … Continued

6.22.16

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Today was “leg day” again. Don’t think I’m going to get used to this but it is helping… Hams/Quads/ Glutes Glute kick back machine  2 sets 15 warm up + 12, 10, 8 drop 8 working sets. SL Seated Leg Curls 20, 10, 8 , 6 drop 6- tailor eccentric/concentric to your liking GH Hyper … Continued

6.21.16

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Started with some glute activation with my hip circles and den… My Active Life Rx stuff 4×12 KB high pulls @30# Accumulate 80 BTN strict press @40# 3×100 ea arm farmers carry @70# (only I thought it said 55 whoops, it was still hard) Then fun with my friend Adriana. So nice to train with … Continued

6.20.16

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A long day of work and a quick globo sesh… My arms haven’t felt like this in a while. Meaning just my arms and nothing else feeling like this, it’s weird! Oh and I do love Anthony’s commentary here! ARMS! Straight Bar Push-Downs 12, 10, 10, 8- elbows locked to ribs, just break 90 deg … Continued

6.19.16

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Today was the summer solstice so I got to the gym to sweat out some of yesterday’s shinnanigans and then to yoga on the lawn for 108 sun salutations. Oh and my adductors are so sore from this leg work. Sheesh!!! IMG_2870 My favorite Father’s Day card I’ve probably ever seen:

6.18.16

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Wanted to get in a lot of aerobic work today and boy did I ever! 20min. alternating 1min. Assault bike and 2×10 band resisted anti-rotation dead bugs 2×10 band resisted anti-rotation lunges Then… And then beach time! It was for a birthday party. Don’t judge my outfit!

6.17.16

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It’s GLOBO time! DB Push Press TnG 30 seconds +30 seconds OH hold X 3 sets; rest as needed b/t. Goal is 25-30 reps + full 30 sec OH hold so choose load accordingly. Seated pulley row V-handle 8, 5, 5, 5, 5 pull to below sternum, hold retraction 2-3 seconds, return 2-3 seconds, long … Continued

6.16.16

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Today my knee was still aggravated so I gave it a rest and did other things. It’s so swollen, what the heck did I do?!  

6.14.16

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Joined the class for the first part of my workout today: Squat and Overhead mobility   4 Rounds 500m Row 10 OHS 75# 12:03 – Went pretty easy focusing on mechanics. Right leg still feels a bit “off”   Tabata 2:00 Hollow hold lat pull downs 2:00 HS wall facing hold 1:00 hollow hold lat … Continued

6.13.16

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Just a little something silly!   Today was my first “legs” day at the globo. Focusing mostly in hamstrings, glutes and single leg stuff.   Warmed up with my hip circle and a little elliptical then went to it… SL Seated Leg Curls 20, 12, 10, 8 drop 8- tailor eccentric/concentric to your liking Walking … Continued

6.12.16

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Sundays seem to be devoted to homework lately. And then by the time I get to the gym I’m a little less motivated. I think I’m going to have to switch the order to be more productive. I did manage to get in my core work and the rest of my Active Life Rx testing. … Continued

6.11.16

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I didn’t have a ton of time today and I’ve been trying to make sure I do one day a week still of something that just HURTS so after hitting some core work today’s was: 6 Rounds 12 Russian KBS @55 10cal ME Assault bike 25m Sled sprint at 145# Rest 4:00 Rounds were taking … Continued

6.10.16

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Today after work I didn’t feel like the gym so I went to yoga. It was a heated vinyasa class Yoga Loft and I still sweated my arse off. Very fun! I need to go more often. You know it’s a good class when they play Drake.

6.9.16

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Went to the globo gym in the AM for my hamstring, glute and that rotational core machine. PM was this

6.7.16

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  1A. 3×15/15 GHD side lying sit-Ups 1B. 3×20 Holding horizontal rotation things (don’t know the name)   2. 400m Farmer Carry Sled Drag – 53# KBs and 175# total sled weight This was tough! Took over 15min! I may do it again and try to beat my time.   3A. 5x 5 Wall facing … Continued

6.6.16

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Today was a long work day and then a visit to a new Chiro where I learned that I need a 10mm (1cm) lift on my right leg. Maybe one day I’ll post my spine but it ain’t real straight, I’ll just say that. There are different trains of thought and differing opinions on whether … Continued

6.5.16

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Before taking off to watch friends at Thunderome: 3 Rounds 1min. Assault bike 50/50ft R/L lateral sled drag 40/40ft R/L lateral lunges 15 Reverse Hypers 20 Hollow Rocks 20/20 R/L Side Rocks 1min. Assault bike 40/40ft R/L lateral crawl w/band at knees 40ft Lizard Crawl 20 Ring Rows 15 UB Strict Ring Dips 41min. Avg … Continued

6.4.16

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Having the pleasure of dog sitting this goof ball this week!   5×8 Box Squats – up to 145 today with tempo descent, band at the knees, and focusing on posterior tilt. 4×8/8 Half kneeling single arm DB press @30# @3111 3×20/20/20 (L/R/L) – anti rotational lunges with a band held at arms length. Doing … Continued