// bkonesix //

I hated every minute of training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion."- Muhammad Ali

Photo

Top of Sunset Peak - TWISM

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Top of Sunset Peak - TWISM

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wod 07.25.2012

Warm Up
- OH Squats
- - 2X10
- Pass Through w/ Lunge
- - 2X10
- Sit Up
- - 2X10
- Spiderman
- - 2X10
- Pull Up
- - 2X5
Strength
- Plank Holds
- - 4X1 minute
  - 1 each side, 2 middle
Conditioning
- Jackie
- - Row
  - - 1000 meters
  - Thrusters
  - - 50X
    - 45lb
  - Pull Up
  - - 30X
  - Finished 7:33

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wod 07.24.2012

Warm Up
- Air Squats
- - 2X10
- Good Mornings
- - 2X10
  - 45lb
- Shrugs
- - 2X10
  - 45lb
- Toe Touches
- - 2X10
- Push Up
- - 2X10
Strength
- Elbow/Shoulder Mobility
Conditioning
- Death By Power Cleans
- 1st minute = 1 rep / 2nd minute = 2 reps / 3rd minute = 3 reps / etc
- Completed 10 minutes, Failed at 11 minutes by rep

Text 1Notes

wod 07.21.2012

Warm Up
- Row
- - 500 meters
- Squats
- - 2X10
- Shrugs
- - 2X10
- Pass Through
- - 2X10
Strength
- Knee to feet practice
Conditioning
- Clean Ladder
- Run
- - 200 meters
- Ladder starts at 135, progress up 10lb every 30 seconds. Run 200 meters on fail
- 10 Rounds
- 185/195/185/195/165/205/185/205/205/195

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wod 07.20.2012

Warm Up
- Run
- - 400 meters
- OHS
- - 2X10
- Good Morning
- - 2X10
- Pass Through
- - 2X10
- Spiderman
- - 2X10
- Pull Up
- - 2X5
Conditioning
- Christine
- Row
- - 500 meters
- Deadlift
- - 12X
  - Bodyweight (150lb)
- Box Jumps
- - 21X
  - 20’
- 3 Rounds
- Finished 9:45

Photo 39Notes

#Truth

Via Home's just a time & place Zoom

#Truth

(Source: ourtimetochange)

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wod 07.18.2012

Warm Up
- Run
- - 400 meters
- Squats
- - 2X10
- Pass Through
- - 2X10
- Inch Worm
- - 2X10
- Push Up
- - 2X10
- Sit Up
- - 2X10
Strength
- Deadlift
- - 260lb
  - - 5X
  - 290lb
  - - 3X
  - 325lb
  - - 7X
Conditioning
- Run
- - 400 meters
- OH Squats
- - 75lb
  - 30X
- Pull Ups
- - 21X
- 3 Rounds
- Finished 14:37

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wod 07.17.2012

Warm Up
- Row
- - 500 meters
- Wall Squats
- - 2X10
- Pass Through
- - 2X10
- Good Morning
- - 2X10
  - 45lb
- Spiderman Walk
- - 2X10
- Double Unders
- - 2X20
Strength
- Back Squat
- - 1X20
  - 215lb
- Push Jerk
- - 5X1
  - 145/155/165/175/185
- Split Jerk
- - 5X1
  - 155/165/175/185/195

Photo

CrossFit Games 2012!

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CrossFit Games 2012!

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wod 07.16.2012

Warm Up
- Row
- - 500 meters
- Pass Through
- - 2X10
- Good Morning Squat
- - 2X10
- Push Up
- - 2X10
- Sit Up
- - 2X10
- Rapid Toe Touches
- - 2X10
Strength
- Back Squat
- - 205lb
  - - 5X
  - 230lb
  - - 3X
  - 260lb
  - - 5X
Conditioning
- Grace
- Clean & Jerk
- - 135lbs
  - 30X
- Finished 3:43

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wod 07.11.2012

Warm Up
- Row
- - 500 meters
- Good Mornings
- - 2X10
  - 45lb
- Pass Through
- - 2X10
- Toe Touches
- - 2X10
- Squats
- - 2X10
- Spiderman
- - 2X10
Conditioning
- Deadlift
- - 225lb
  - 21/15/9
- Run
- - 400 meters
- Finished 7:31

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wod 07.10.2012

Warm Up
- Row
- - 2000 meters
Strength (Wendler)
- Strict Press
- - 80lb
  - - 5X
  - 90lb
  - - 3X
  - 100lb
  - - 9X
Yoga

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wod 07.09.2012

- Row
- - 500 meters
- Squats
- - 2X10
- Pass Through w/Lunge
- - 2X10
- Push Up
- - 2X10
- Sit Up
- - 2X10
- Double Unders
- - 2X20
Strength
- Handstand Practice
- - Hold
  - Walk
Conditioning
- Run
- - 400 meters
- Air Squats
- - 50X
- 4 Rounds
- Finished 10:22

Notes - I was shooting for under 10, but didn’t make it. I think I might have double unders down, or maybe it was just a good day.

Text 1Notes

wod 07.06.2012

Warm Up
- Row
- - 500 meters
- Squats
- - 2X10
- Push Ups
- - 2X10
- Good Mornings
- - 2X10
  - 45lb
- Spiderman
- - 2X10
Strength (Wendler, did this morning)
- Strict Press
- - 75lb
  - - 3X
  - 85lb
  - - 3X
  - 95lb
  - - 10X
Conditioning
- Run
- - 400 meters
- Rope Climb
- - 1X
  - 15ft
- Burpees
- - 15X
- Rope Climb
- - 1X
  - 15ft
- 5 Rounds
- Finished 15:01

Text 1Notes

wod 07.05.2012

Warm Up
- Row
- - 500 meters
- OHS
- - 2X10
- Pass Through
- - 2X10
- Toe Touches
- - 2X10
- Hamstring Curl
- - 2X10
  - Blue Band
Strength (Post WOD, Wendler)
- Deadlift
- - 240lb
  - - 3X
  - 275lb
  - - 3X
  - 310lb
  - - 7X
Conditioning
- Odd minute
- - Power Snatch
  - - 3X
    - 120lb
  - OHS
  - - 3X
    - 120lb
- Even minute
- - Box Jumps
  - - 12X
    - 24’
- 20 minutes

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