Rex vs Double-Unders

14 Nov 09

I still suck at double-unders. I can admit that I haven’t been really attempting to improve my skill with it. I’m going to make a conscious effort to improve them. Of course I had to sub the double-unders with several single-unders on today’s Rx. No issues there.

WOD

5rds for time:

4 HSPU

8 squats

16 double-unders

**4:27 subbed with 50 single unders**

"Zombified Thor"

13 Nov 09

In preparation to head back to the Catalyst Athletics laboratory, I’ve been balancing my recovery and searching my archive for any inconsistent entries that I may have made in the past. “Thor” came up as one of those WODs. I’ve done “Thor” twice. On one Rx entry I have squat clean and jerk (135#) and the other is squat clean (135#). Big difference in exercise (at least for me) and final time! I can’t recall what I originally did, but one of the two entries are wrong. Whatever the case, I modified "Thor" into a quick sprint workout to keep myself fresh for the box.

WOD

“Zombified Thor”

For time:

21 squat clean and jerk (135#)

21 weighted pull-ups (20#)

**10:10**

Competition Is STILL Brewin'

10 Nov 09

Competition is the spice of life! I’m all about it. The boys just don’t let up. There always has to be a challenge. I couldn’t pass up the taunt! Today was a triple header. Showdown!

As you can see from the photo above, my brother, Ray, is also a Catalyst Athletics brawler. Since he’s started, he’s set some good PRs for himself. The time draws near as the brotherly competition approaches. My brother and I are virtually identical when it comes to fitness levels. We do have our differences in strength, speed, and endurance. But on any given day, one will topple the other. It’s just a matter of how our respective horoscopes read and the sun-moon alignment.

WOD

7rds for time:

200m row

10 pushpress (95#)

**8:56**

3rds for time:

3 burpees

3 deadlift (315#)

**1:13**

3rds for time:

5 pull-ups (diaphragm to bar)

5 floor wipers (135#/two-count)

**1:53**

Rock Out!

09 Nov 09

After the eloquent “Nate” ass handing that was delivered a couple of days ago, I took an additional day off because of work. Now it’s back to my scheduled programming. I’m feeling well rested and I’ve assembled a good playlist on my IPOD. No excuse to rock out today!

“Rise Inside” - Killswitch Engage

“Sabotage” - Beastie Boys

“Rosa Parks” - Outkast

“Da Rockwilder” - Methodman & Redman

“This Is War” - IL Nino

“Keep Hope Alive” - The Crystal Method

“Rumpshaker” - Wreckx-N-Effect

“Treat Em’ Right” - Chubb Rock

WOD
Strength

Snatch: Heavy Singles then x 3 x 1 (-10kg)

**56kgPR/52kg**

Metcon

For time:

21-15-9

OHS (95#)
shitbox* jump (24”)

**9:07**

*shitbox = improvised plyometric box that works properly approximately 50% of the time or less.

"Nate"

06 Nov 09

And so another friendly contest was placed in front of me. I couldn’t resist the challenge! The stench of victory is sweet. WOD chosen: "Nate”. This was a side step away from my normal programming but that’s what it’s all about - preparing for the unknown. I didn’t PR today. But I didn't do too bad nonetheless. I’m happy about it. And I OWNED my competition...AGAIN.

WOD

"Nate"

AMRAP in 20 min:

2 muscle-ups

4 HSPU

8 DB swings (72.5# - weird, I know)

**12rds**

Finding My Chi

04 Nov 09

Isn’t everyone looking for their chi? I’m constantly on that venture when it comes to fitness. I bring this up because I’m a purveyor of sports/thai/chinese massages and the like. It’s normally part of my regimen when I’m home and part of my fitness chi. I’m not talking about the rub-n-tug type either. I’m talking about the kind that would be in the category of many “painful”. I’ve heard the argument that a massage isn’t supposed to be painful, but to each his own. I don’t get anything out of it unless I feel like someone stomped me into the ground. No, I’m not a masochist. Or maybe I am?

WOD

Strength

Push Press: Heavy Singles

Deadlift: Heavy Singles

**PP: worked to 205#**

**DL: worked to 425#**

Victoria's Ugly Secret

03 Nov 09

Halloween was the bomb dot com! I had to show off my ASSets. I’ll have you know that it took a lot of courage and comfort in my heterosexuality to pull that off. I was surprised I actually fit in that pseudo cat suit. Bark! Bark! Meow!

I did repent for my sins with the last two WODs. I had to sub the running portion of “Aimee’s Shitty Clusterfuck!” because I’m currently at a conventional box and they won’t allow me to “borrow” the equipment outside of the gym. Even with the mods, it was still a kick in the sack!

WOD

“Aimee’s Shitty Clusterfuck!”

For time:

10 Power Clean (135#)

10 ring dips

Grab a 25kg plate and run approximately 150m

10 Power Clean (135#)

10 ring dips

Grab 2 45# DB and run approximately 150m

10 Power Clean (135#)

10 ring dips

Grab a 40-50# sandbag (or something heavy) and run approximately 150m

10 Power Clean (135#)

10 ring dips

Grab a 20kg (or 45#) bar run approximately 150m

**subbed 150m run for 250m (approx) hill sprints - 18:56**

02 Nov 09

WOD

Strength

Back Squat: Heavy Singles

Front Squat: Heavy Singles

**BS: worked to 335#**

**FS: worked to 245#**

Metcon

For time:

20-15-10

pull-ups

push press (105#)

DB swings (57.5#)

**7:41**