Today’s Patio WOD

WUP

DL 155 x 5, 145 x 5

KB Press 35 x 5, 25 x 5

then

3 pullups ( my current dead hang max )

5 ring pushups

2 pullups

5 ring pushups

1 pullup

5 ring pushups

Patio WOD: Burning Kbs of Fire.

Warmup

5 rounds, 5 each

• pullups
• pushups
• leg raise
• bridge
• box jump

Running

• run 1 mile 80%

Strength

3 x 5 each at appropriate weight

• front squat
• press
• deadlift

MetCon

• 10 rounds for time.
• 20 kb swing
• 5 pushups
• 20 sec rest

(Source: yrys-automotive)

WOD: Man Down

Our gym always does an A part, and a B part, so here’s what’s in my head today:

A: Fun with Kettlebells. 1-2-3-4-5 Clean and Jerk, start at 1rpm and step down in weight each time.

B: Man Down. 6 rounds for time: 5 DeadLifts @ 185lbs 400m run, 100lbs sandbags on shoulders 5 Pullups

delgrosso:

Always good advice. Thanks, Homer.

The current custodians of ebooks — Amazon, Google and the publishers — have agreed to cripple the liquidity of ebooks by preventing readers from cut-and-pasting text easily, or to copy large sections of a book, or to otherwise seriously manipulate the text. But eventually the text of ebooks will be liberated, and the true nature of books will blossom. We will find out that books never really wanted to be telephone directories, or hardware catalogs, or gargantuan lists. These are jobs that websites are much superior at — all that updating and searching — tasks that paper is not suited for. What books have always wanted was to be annotated, marked up, underlined, dog-eared, summarized, cross-referenced, hyperlinked, shared, and talked-to. Being digital allows them to do all that and more.

— 

The Technium: What Books Will Become, via Jeremy. (via nikf)

THIS.

(via quatermain)

Beast of Bear WOD

Today work engagements called at a time that was not conducive to my normal workout schedule. And my lovey wife greeted my birthday morning with an olympic weight set to call my own for my patio WODs, so I got the kids off to school and let the suffering commence.

Do Until Failure, which will be quite apparent.

100m sprint with 50lb sand bag on right shoulder 100m sprint with 50lb sand bag on left shoulder

7x Bear Complex

repeat adding weight to each successive BC. I got to 4 and then felt like every muscle in my body was jello. Happy Birthday to ME! =)

thedailywhat:

Quote of the Day: Don’t mind me, just leaving this here and getting as far away as possible.

[sirmitchell.]

(Source: sirmitchell)

sabbatical:

“Root for a successful personal business model”, from Alexander Osterwalder. (When considering what to do for your livelihood, it can be easy to overlook the basics.)

Around The House: WOD

Today I had a couple of friends come over to train on the patio. These guys are around my age and in the similar pattern I had fallen into, of just less and less exercise over the years. Although they belong to a local globo gym, they were curious about my enthusiasm for CrossFit, and wanted to come by.

I tried to plan a workout that would be intense, but not too long or too heavy. They need some break in time. With that in mind, this thing turned out to be real easy to dial up the intensity for myself and was just the post-lunch kick in the pants I needed.

AMRAP : 7 minutes
1 lap around my house =)
10 shoulder presses, 10lb dumbbells
5 pushup burpees
10 air squats

I managed to get 5 of these done in time, but Man did that take it out of me. Give it a shot!