01.28.09

WU Tabata Row
ROM Work

Bear Wod Variation

5 rounds
5 DB Bear Complex (sgl arm, 30lb) - hpc/fs/split jerk/oh split squat/pp
10 GHD Situps

01.16.09

wod
3 rounds
400M run (treadmill, 5mph)
30 DB Swings (30#)
15:47

01.12.09

Flaked on Friday so doing that wod today.
Week 2 of Paleo Diet
205lbs, 43.9% BF, BMI 30.7

01.09.09

Still deviating from dotcom wod because of shoulder issue.
Put this wod together after watching Again Faster's Mic'd Instructor on dumbbells.

uniwhateral
21, 15, 9
DB complex
box jumps
ghd situps

DB complex of the day:
HPC.PJ.HPS.OHS

01.08.09

dotcom wod pull up intensive
no wod 2nd quake practice

01.07.09

rest day for dotcom (not for me since no wod yesterday)
leg wod
4 rds 25 air squats, 200m run

01.06.09

Paleo Day 2...feeling pretty good
No wod today
Getting back on the wagon...decided to start playing football again.
This is going to be a time intensive endeavor. Closest team to me is the CA Quake. Practices are held T, Th, & S in Downey. Today is the 1st day of practice. Standing on the sideline until cleared to play by doc.

01.05.09

Happy New Year!
Only one resolution this time around...P-A-L-E-0-L-I-T-H-I-C!
Ugh...got starting weight...207lb, BF% 46.6, and BMI 31 (30+ = obesity) :-O

Dotcom wod called for HPC 1Rs...no go with shoulder.

Modified Eva instead...3 rds 800m run, 30 1 pood single swings, 30 single ring rows