Blueridge Mountain run

A few pics from this afternoons long run in Blueridge.

Smells like a Hippie

So today's workout of the day (WOD) which did not look bad on paper but, paired with a snatch session and hanging leg raises ended up making me and my gym smell like one big hippie. Some call it the natural smell..some call it body odor..it's a mix between hobo and Jerry Garcia. I felt an immediate urge to bathe after completing the workout. It's crazy how these simple looking WOD's destroy me every time.
WOD-
Five rounds for time of
20 Pullups
30 dumbbell swings 1.5 pood (54lbs)
40 double unders

Additional exercises-
6x1 95lb snatch
1x8 65lb snatch for form

5x10 hanging leg raises
....and yes, I cheated form to get through the sets as fast as possible..

Hill Sprints...

Hill sprints tonight were done in the dark while raining along with my 4 mile short run......needless to say Blythe now has a Dad that will probably be walking funny tomorrow. Motivation was tough with rain hitting me in the face but it turned out to be a great workout. Looking forward to some more Dan John training tomorrow! http://danjohn.net/

Great Read!

Last week I nabbed a copy of Dan John's book "Never Let Go". It is by far one of the best books I've read in a while. It's really been a slap in the face for my training. I'm pumped about implementing some of his methods and trying things the "old school" way for a while. I have had tender hams for two days since trying his deadlift routine which lasted almost an hour and today will bring hill sprints in the rain!

The Walter WOD

I created a wild workout of the day (WOD) lift for my co-worker and I to do today. Wednesday is his turn to create the WOD and so far, here is what we have:

Strength
Body weight benches amrap 2x
8 muscle up pull ups
2x12 heavy curls
Cool down
20 double unders
20 knees to elbows

Today's WOD I made, coupled with an additional evening run has me wrecked. Tomorrow will probably be an off day to prepare for Wednesdays torture. Okay...realistically I know I will have to do some type of workout tomorrow so let's just say it will be a light run. Thanks @walterteach!

The Sells WOD

Thanks @walterteach for blogging our lift!

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The Sells WOD

Warmup-25 burpees

Items needed- bar with medium load 95 lb., 24' box, 50 lb. dumbbells, 95 lb dumbells, 10 lb. forearm rope bar, 45 lb. bumper

-Clean and jerk 95 lb. 15 reps

-Box jumps 24' 15

-50 lb. Turkish get ups 8 (4L 4 R)

-take a lap around small gym farmer's walk carrying 95 lb. dumbells grab water on way back in

-Clean and jerk 15 reps with burpee after each rep

-Box jumps with 45 lb. soccer throw in plate throw 15

-Turkish get up 8 and a 10 lb. forearm plate roll 8 reps

-take a farmers carry lap again with weight and water if needed

-Clean and jerk 15 reps with ab rollout after each rep

-Box jump with a round of agility dots or ladder after each rep 15

Turkish getup into overhead tricep extension after each getup 15

This is what special Ed coworkers do to each other at 6:30 on Monday morning.

Cool down was an ice shower in a 75 year old gym stall. My workout comes in Wednesday, Good Game!

Dave

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