4/29/11 – Sectional WOD 11.6

100 pound Thruster, 3 reps3 Chest to bar Pull-ups 100 pound Thruster, 6 reps6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps12 Chest to bar Pull-ups 100 pound Thruster, 15 reps15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups… 136 Reps. Pretty happy with this. Paced very well. Broke each round in half after the 6’s. Time to rest up for the Spartan Race in the morning and a few more WOD’s with BP throughout the day. Shown to me by a good friend. Ephesians 6:13-17 13 Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14 Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15 and with your feet fitted with the readiness that comes from the gospel of peace. 16 In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17 Take the helmet of salvation and the sword of the Spirit, which is the word of...

4/28/11 – Rest/Recovery

10 min. Row @ Z1+1 Hour Mobility Work Dropped in and hung with the crew at CF Murfreesboro for a while. Stubbed my big toe and now it’s black and blue. Should make the Spartan Race interesting this weekend. Do nothing out of rivalry or conceit, but in humility consider others as more important than yourselves.-Phillipians...

4/27/11 – Strength

PM:A1.Bench press: 3 x 3 @ 80%; rest 2 min 215,225,245A2. GHD Raises: 12 x 3; rest 2 min doneB1. Clap push ups: 20 x 3; rest 30 sec Ended up doing 10 clap pushups + 10 hand release pushupsB2. KB Swings: 30 x 3; rest 30 sec UB C. Airdyne: 30 sec @ 97%; walk rest 2:30 x 5 33cal, 25, 22, 22, 25+10 min. Z1 RunThe KB swings were good practice on breath control. Airdyne smoked me. Fell way off after the first one! Def. felt fatigued today. Ready for a solid rest day. Going to tone it down today and rest tomorrow. Heading to ATL for the weekend and doing 11.6 on Friday. Then doing a triple on Saturday. “God does not furnish us with a detailed road map. When we are with Him, we may not always know whither, but we know with whom.”-Vance...

4/26/11 – MAP Training + Skill/Strength/Technique

AM:2 Sets:Row: 1 min. @ 90% 312m, 292mRow: 1 min. @ 50%Row: 3 min. @ 85% 857m, 822mRow: 3 min. @ 50%Row: 5 min. @ 80% 1349m, 1373mRow: 5 min. @ 50% All sets under 30 s/m +5 Muscleups EMOM x 6 minutesWow, complete failure on this. Had ZERO pull left after the row. Got 5 muscleups the first minute, then did 2-3 the last 5 minutes.Rest 6+ hoursPM:A1. Hang Power Clean: 2,2,2; rest 0 sec. 245, 255, 270A2. Weight Box Jump: 2,2,2; rest 0 sec. 20# VestA3. Weight Pullup: 2,2,2; rest 2 min. 70# Definitely could have gone heavier.B1. Front Squat: 3,2,1; rest 0 sec. 275#,305#, 365# (Came out easy on this one. 365 is my all time 1rm. Felt easy today. Was pretty surprised.)B2. Handstand Walk: 20yds x 3; rest 2 min. All UB. Felt controlled. +4 Sets:7 Heavy Thrusters15 CTB Chinupsrest 4 min.Increased weight each set. 165#, 185#, 195#, 205#. All pullups UB. Felt good. Tried the butterfly CTB, not quite for me yet. Murders my shoulders. Sets were :45, :44, :45, :41 For whatever is born of God overcomes the world. And this is the victory that has overcome the world – our faith.1 John...

4/25/11 – Rest/Recovery

AM:10 sets @ Z1:1 flight of stairs (walking)5 pushups5 squats5 situps Do everything without grumbling and arguing, so that you may be blameless and pure.    Phillipians 2:14-15