4.8.11



No rehab work today I tweaked my hamstring yesterday in PT so I am giving it a break today.

Conditioning
20 min As many rounds as possible (AMRAP)
10 push ups
15 crunches
15 leg lifts

Total: 10 rounds 8 push ups

Oregon Duck Football season is less than 30 days away. This is the theme song for the year. Lets GO DUCKS!!!!

Buy the song here




3.8.11

Really like this picture thought I would share


Rehab work
Bike
5 min warm up
3 sets
2 min strength work
3 min recovery

3 sets
Bosu ball squats

Balance work

Conditioning

5 rounds
5 ring dips
5 toes to bar
time: 10:21

Knee was feeling good till after rehab now my inner knee near my MCL is sore as hell. Been icing like crazy.

Link of the day

Zombie Awareness International

The Good Store

2.8.11

2 AUG 2011

This was an interesting graphic I came across today.  
The Real State of America Atlas: Mapping the Myths and Truths of the United States



Rehab work
Bike 30 min
10 min warm up
4 rounds - resistance set high enough to keep RPMs at 55
2 min work
3 min rest

Band side steps 2 each direction
Stability movement bands around ankles 2 sets each leg

Conditioning

5 pull ups
10 sand bag lifts (ground to over head) 80#
5 chin ups
10 sand bag lifts
5 pull ups
10 sand bag lifts
5 chin ups
10 sand bag lifts
Time: 12:45

The workout was a total smoker. This has been by far the most intense workout I have had to date since destroying my knee. I had the shakes from the strain. Over all really glad to get it done. No pain in my knee it tweaked on a couple reps but that was because I was not maintaining good positioning. Nothing like a little pain to correct poor movement.

Links
Watch out for your security with your Android device NEWS

1.8.11

1 AUG 2011

Rehab work
30 min on the bike
10 min warm up

4 Sets
2 min resistance pedal w/ resistance set high enough to maintain approx 55 rpm
3 min rest

Conditioning
25 regular push ups
25 wide grip push ups
25 diamond push ups
25 regular push ups

100 crunches

Crossfit Games 2011 concluded this weekend. I watch the finals of the team, men's, and women's. Those were some brutal workouts. Congrats to all the winners!