WOD 9. 29. 09: GOING ROGUE

50 min. total:
10 min.warmup walk
w/: 12 lb. med ball, TRX, 2 towels in pack

@ park:
10-1 push-up/pull-up (55 of each total)
TRX Post. Squat x 10
TRX Low Back x 10
then:
-37 min. walking, descend then ascend 300 vert. feet.

Waiting for the east bay to get its ass in gear. . .

Drill it.

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WOD 9-21-09 Blizzard of Ahhhhs

65 road miles on mtb, 8 hrs 20 min, 4100 ft climbing (up to 9500 ft), in sub-32 temps with snow for 2\3rds of the ride.

Hands froze on final descent, had to walk several miles downhill in heavy snow to regain feeling in hands.

Traveling Light

And another adventure begins. . .

WE START LOCAL, WE'RE GOING GLOBAL: BARMASTERS XTREME

BARMASTERS Xtreme--insane shit

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WOD 9 16 09: TRIUMPH

30 min. Ez spin w/u

Then:
10 hurdlers kicks over/10 sumo side squats under (per side)

Circuit:
TRX low back x 10
10 pull-ups
10 push-ups
TRX high rotation x 10
15 pull-ups
15 push-ups
TRX windshield wiper x 10
10 pull-up
10 push-ups
10 hurdler kicks/10 sumo side each direction
TRX pike x 10
10 pull-ups
10 push-ups
TRX leg raise x 10
10 pull-ups
10 push-ups

20 min ride home w/3 high cadence, high intensity bursts, one city block long.

Drill it.

WOD 9-6-09: FIRESTORM

50 minutes
(all of the following as circuit, no rest, active recovery/walking as needed, no hands on knees)

Do following circuit 2 x's:
10 x hurdler kicks over hip-height rope (both sides)
10 x sumo lateral squat under hip-height rope (both sides)
8 x TRX exercises
5 x SL deadlift holding 25 lb med ball w/both hands (per side)
5 x 25 lb med ball clean/jerk/explosive overhead throw, catch immediately do next rep
5 x lateral lunge holding 25 lb med ball at chest height (both sides)
5 x x-over lunge w/25 lb med ball push press at bottom of each lunge (both sides)
10 x kipping pull-ups
10 x push-ups

Then:
35 pull-ups
35 push-ups
(in sets of 10, final set of 5)

A nice break from deadlifting and front squatting with heavy, awkward loads and carrying them up and down 50 stairs.

Whatever you do today, drill it. Your only limits are the limits you create in your mind.