OCT '13

Bodyweight Fran
21-15-9
pullups
burpees----------------------4:35

SEP '13

Well, Shortly after that last all day parkour thing. I hurt my toe (sprain probably)
I took it easy until late August when I went on a 5 day hike around mt. Rainier
But I also hurt my knee then too.
I was trying to wait for that to stop bothering me (toe is doing pretty good right now) But I've grown restless. So Now I'm easing back into thingss:

For the last couple of days I was doing some parallete practice.

9/24/13  Tabatta Pushups -  17,17,17,17,15,15,10,10----118, not bad I guess for such a long break.

Jul 13

I've been doing a lot of parkour, lots of gains from my first week, thusfar I've:
Kong vault, Dash vault, Speed vault, Lazy vault, simple vault, Aerial off of objects

7/7/13 Landed my first Aerial from standing. It's much easier to do it this new way.

7/8/13 Parkour All day: one park in Bremerton, two in Seattle (one being the Gas Works)
today I learned the Kash, got started on a double leg and did two run up the wall backflips
Met Paul and Tibesh today making all of this possible

Jun 2013

6/1
Bench press 135(7), 155(6) 165(4) 185 (1) 135 (7)
+
Five rounds for total reps of:
50 lbs DB Hang Power Cleans, 15 seconds
Rest 45 seconds
50 pound Weighted Pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds----------------------------------84 reps
+
Partner WOD: two people (A and B). A wheel barrows B up then down stairs then to Basketball rim (~30 feet total), A then jumps and touches the Basketball backboard 10 times, sprints to stage (because there's a play stage in this basketball court) and rolls on stage, sprinst back to Basketball rim where B was left at, then wheelbarrows B to wall (15 feet away). 1 minute rest then switch roles. ----------not timed
then
2 rounds of:
Sprint to 4 corners of court, stopping to do high jump at each end, then on last climb up wall
1 minute rest between. ---- ~26 seconds each round

6/2
Indoor rock-climbing ~2 hours (mostly V-1 courses, and traversing the wall sideways)

6/10
"The Mooch”
As many rounds as possible in 9 minutes of:
3 Back Squats 225 lbs
6 Pull Ups
9 Push Ups-------------- 8 rnds + 1 squat
+
Tossing 20 lbs medicine ball back and forth
+
2 alligator walks across B-ball court (short side)
+
 2 rounds 5 wall walks, sprint across court, burpee long jump back-------1:14, 1:10

6/14 
Complete 3 rounds:
1 Clean then a Push Jerk...2 Cleans then 2 Push Jerks...3 Cleans then 3 Push Jerks and so on until you can not complete the progression. Once you fail, rest 3-4 minutes
135#--------------1st round: 4-4, 2nd round, 3-3, 4th round, 2-2+1 clean
+
Partner WOD. Person "A" does double unders, while "B" runs to one side of B-ball court, runs up wall and grabs onto railing, hand-to-hand in circle jump down and do same on other end, then relieve "A" of jump rope. 3 rounds completed
+
Long jump and basic gymnastic practice

6/29
Gymnastic practice (total failure. shoulder injury immediatly)
Lake swimming

6/30
Rock climbing (finished one V3)
Gymnastics (first time I was able to string together backhandsprings 3 in a row)

May 2013

Note lots of other WODS were done within the last year, but none were posted (it's too difficult on deployment)

15 May 13
10-9-8-7-6-5-4-3-2-1 Deadlifts (From 135-305#)
+
3 rounds of partner WOD:
-across B-ball court tossing 20 lb medicine ball to partner while side skipping
-Fireman carry, switch on the way back -2x
-sprint across court, and jump onto (waist-high stage
- 10 ft overhand swing
-long jump across B-ball court
-jump up wall
- sprint across B-ball court  (Each round took just under 3 minutes)
+
 15 min. back handspring practice



18May13
"Elizabeth"
21-15-9
-135# clean
-dips (not ring dips as usually prescribed)---------- 8:30
+
3rnds of:
-sit up/medicine ball toss across Bball court
-wall climb
-sprint across and down bleachers
-duck walk carrying medicine ball
-sprint-----------------------------------ea. rnd ~2 min, 20 and 18 lb. med. ball used



22May13
Complete 7 rounds:
Max Rep Handstand Push Ups (17,9,5,4,4,4,3)
15 Hollow Rocks--------------------------------------7:23

25May13
12 sprints across soccer field (probably not standard length)
with 30 second breaks in between
1st round- 8.97 s      last round 10.67 s