Tonight I did a couple of rounds of the level III daily routine with the class . . . 



2 Rounds of (class did 4 rounds). . .

200 meter run

25 2-hand swings (40kg)

25 burpees

50 snatches (25L/25R -- 28kg)

I followed that up with my ladder cycle . . .



1 ladder:

Min 1 - 1 overhead press L/1 overhead press R (40kg) - 1 weighted pull-up (28kg)

Min 2 - 2 overhead press L/2 overhead press R (40kg) - 2 weighted pull-up…

I got off-track posting, but I've kept really good notes of my workout sessions over the last couple of weeks. So, here goes . . .



04/19/2013 - 04/26/2013

Ladder:

Min 1 - 1 Press L/1 Press R

Min 2 - 15 Swings

Min 3 - 2 Presses L/2 Presses R

Min 4 - 15 Swings

Min 5 - 3 Presses L/3 Presses R

Min 6 - 15 Swings

04/19/2013: 9 full ladders, no rest, all with a 40kg

04/22/2013: 6 full ladders, no rest, all with a 40kg

04/24/2013: 8 full…

Ladder:

Min 1 - 1 Press L/1 Press R

Min 2 - 15 Swings

Min 3 - 2 Presses L/2 Presses R

Min 4 - 15 Swings

Min 5 - 3 Presses L/3 Presses R

Min 6 - 15 Swings



Today's routine: 7 full ladders, no rest, all with a 40kg

Today's location: A2O Fitness

Today's soundtrack: A2O iPod mix Followed by The Sword's 'Gods of the Earth' after J-Mac's spin class bailed

Today's motivation: My own damn awesomeness!!!…

Ladder:
Min 1 - 1 Press L/1 Press R

Min 2 - 15 Swings

Min 3 - 2 Presses L/2 Presses R

Min 4 - 15 Swings

Min 5 - 3 Presses L/3 Presses R

Min 6 - 15 Swings

Today's routine: 5 full ladders, no rest, all with a 40kg

Today's location: A2O Fitness

Today's soundtrack: A2O iPod mix

Today's motivation: Bringing it hard to motivate Jenny Mac's class

SUPER tired from previous night's ladder sets . . .



Made it out to Idaho Kettlebells for the first time in FOREVER, but only got in:



One 4-minute set of Strong Sport Long Cycle -- 2 minutes L/2 minutes R, 8 reps per minute pacing

2 sets of 5 double front squats with double 40kg bells

That's all, folks. I was too fatigued to get anything else in.

Today's routine: Long Cycle and Double Front Squats

Today's location: Idaho…

Ladder:
Min 1 - 1 Press L/1 Press R

Min 2 - 15 Swings

Min 3 - 2 Presses L/2 Presses R

Min 4 - 15 Swings

Min 5 - 3 Presses L/3 Presses R

Min 6 - 15 Swings

Today's routine: 8 full ladders, no rest, all with a 40kg

Today's location: A2O Fitness parking lot

Today's soundtrack: God Forbid's IV: Constitution of Treason 

Today's motivation: Crushing the dreams of CrossFitters across the street.

Ladder:
Min 1 - 1 Press L/1 Press R

Min 2 - 15 Swings

Min 3 - 2 Presses L/2 Presses R

Min 4 - 15 Swings

Min 5 - 3 Presses L/3 Presses R

Min 6 - 15 Swings

Today's routine: 6 full ladders, no rest, all with a 40kg

Today's location: A2O Fitness

Today's soundtrack: Jenny Mac's spin class mix

Today's motivation: Crushing my enemies, seeing them driven before me, hearing the lamentation of their women.

Fell off the logging wagon pretty hard . . . but now I'm back with a vengeance! Starting the presses/swings ladder program up again for a run-through with the 40kg -- doing the 3-week version.



Ladder:

Min 1 - 1 Press L/1 Press R

Min 2 - 15 Swings

Min 3 - 2 Presses L/2 Presses R

Min 4 - 15 Swings

Min 5 - 3 Presses L/3 Presses R

Min 6 - 15 Swings



Today's routine: 4 full ladders, no rest, all with a 40kg

Today's location: A2O…

Double 70#/32kg KB front squats - 5 sets of 10, 45 to 50 seconds rest

(2 min rest)

Double 62#/28kg KB front squats - 5 sets of 10, 50 to 75 seconds…

(completed in about 35 - 40 minutes)

50 x Overhead 44#/20kg Kettlebell Walking Lunges (25L-arm/25R-arm)

50 x Double 70#/32kg Kettlebell Front Squats

50 x Double 62#/28kg Kettlebell Outside leg Swings

50 x 70#/32kg Hand-to-Hand Swings

50 x 106#/48kg Sumo Deadlift High-pulls

50 X Jump Squats

100 Yards Walking Lunges (first 50 paces with…

Double 62#/28kg KB presses supper-setted with pull-ups -- sets of 10, 10, 8, 6 (45 sec. rest)

Double 53#/24kg KB presses supper-setted with pull-ups -- sets of 10, 8, 6, 6, 6 (50 - 60 sec. rest)

Double 44#/20kg KB presses supper-setted with pull-ups -- sets of 6, 6, 6, 6, 6 (50 - 75 sec. rest)

Ring Push-ups
5 minutes -- 30 sec. on/30 sec. rest

Double 70#/32kg KB front squats - 5 sets of 10, 45 to 50 seconds rest

(2 min rest)…

Deadlifts:

135# x 1
225# X 1

315# x 1

405# x 1

455# x 1

365# x 5

Two-hand Kettlebell Swing:

88#/40kg 10 sets of 10 on the minute

Tabata Kettlebell Snatches (20sec work/20sec rest x 8 = 1 set):
4 sets - 53#/24kg KB - 12 reps per minute (6L/6R) - 192 total reps

Double 62#/28kg KB front squats supper-setted with pull-ups -- sets of 10, 10, 6 (50 sec. rest)

Double 53#/24kg KB front squats supper-setted with pull-ups -- sets of 8, 6, 6, 6, (50 sec. rest)

Double 44#/20kg KB front squats supper-setted with pull-ups -- sets of 8, 8, 8, 8, 8, 8 (50 sec. rest)



Ring Push-ups

5 minutes -- 30 sec. on/30 sec. rest



KB Crush Curls (yeah, really)

2 sets to burnout with 35#/16kg, 28#/12kg, 18#/8kg



There's…

(Aimed for 100 double kettlebell front squats in sets of 6 to 12, with 45 sec. to no more than 1 min. rest between sets)

Double 70#/32kg KB front squats - 3 sets of 10, 45 seconds rest…

TGU:
(up the ladder 3 x -- hitting the 106 every other rep, with one extra to finish the December challenge)
3L/3R x 44#/20kg
3L/3R x 53#/24kg 
3L/3R x 62#/28kg
3L/3R x 70#/32kg
3L/3R X 88#/40kg
16L/16R x 106#/48kg

TGU:

(up & back down the ladder -- a few times)

5L/5R x 35#/16kg

6L/6R x 44#/20kg

6L/6R x 53#/24kg 

6L/6R x 62#/28kg

6L/6R x 70#/32kg



Swings:

Double 62#/28kg outside leg swings alternating with Hindu squats in Tabata sets -- BRUTAL . . . Finished up with more Hindu squats later in the evening.

55 swings

275…

TGU:
(up the ladder 7 times)
7L/7R x 53#/24kg
7L/7R x 62#/28kg
7L/7R x 70#/32kg
7L/7R x 88#/40kg

TGU:

(bounced up and back down the ladder hitting The Beast every third rep)

1L/1R x 35#/16kg

3L/3R x 44#/20kg

4L/4R x 53#/24kg 

4L/4R x 62#/28kg

4L/4R x 70#/32kg

2L/2R x 88#/40kg

9L/9R x 106#/48kg



Swings:

176 single arm swings x 62#/28kg (two Tabata sets)

24 Hindu squats to round out the…

TGU:
26L/26R x 53#/24kg (18#/8kg duct taped to a 35#/16kg)

Swings:
200 x Hindu squats