1 minute on 1 minute off + playing in a tree wod

1 minute on 1 minute off for ten minutes. For 1 minute 30 kettlebell swings , then rest one minute. If you do not get 30 swings in 1 minute add 100 double unders at the end.

This is a wod I got off of the crossfitfootball website. Except that they are using so much more weight than I can handle. I just used this cinder block near my house. I actually found a stone that I could stuff into the bottom hole to make it heavier. I think the weight was about right. I finished the first and second rounds with just 2 seconds left. The third and fourth with one second left. The fifth actually got me. I was about to swing my last rep when my timer went off.

I rested for about five minutes before I had a go at my 100 double unders. I managed all 100 double unders unbroken. I was happy with that. My max before was 109 unbroken. I actually felt like I could have beat that today.

When I finished with the double unders I was doing some light stretching by a tree. This tree has a large branch about a full reach off the ground. I pulled my feet and legs up around it and locked them so I could hang upside down and do sit ups. Touch the ground then touch my toes. This felt pretty good so I made up a little workout to add to the day.

As many rounds in 10 minutes of

5 hanging upside down sit ups ( touch your toes)

1 muscle up to the top of the branch

5 dips on the branch

I did manage 9. Towards the end the sit ups were getting really hard. The muscle up was the hardest. I could just barely get my chest up on the branch. Then I would have to fight to get the rest of the way up. Once on top of the branch I would do 5 dips. These are harder than they seem. A fun workout in a tree that got me several stares from people walking by.

"Pleasure spiked with pain" chipper

WOD

For a time:

30 burpees

5 muscle ups

30 push presses

5 muscle ups

30 sand bag wrap around w/ 40 lb sandbag

5 muscle ups

30 Kettle bell swings

5 muscles ups

30 meters over head walking lunges w/ 40 lb sandbag

30 meters sprint with sand bag

5 muscle ups

30 retaining wall box jumps ( about 6 inches above the knees)

5 muscle ups

I finished in 26 min 20 secs.

This was probably the most fun I have had working out in a long time. I got the idea for this wod from a couple of places. The first was watching this video at the bottom of this post. Basically the guy in the video is doing muscle up s between every lift. My second source of inspiration for this wod is from Blair Morrison of Anywherefit. Blair's creativity is off the charts and his vision has helped change the way I train. Blair wrote this great article for Sicfit awhile back titled " Free of the Gym" and I have read it over and over. I love it!

This paragraph from the article resonates inside me now more than ever.

"Don’t be a barbell brat, lift whatever you can get your hands on. Weakness doesn’t respect proper equipment or hours of operation, so don’t stand on ceremony while you get choked out.

There’s nothing that burns me more than when I ask someone about a trip they took and they tell me, “It was great, but I couldn’t get to the gym.” Wrong. Nut up, go outside, and make your own gym. The biggest obstacle is not a lack of resources, it’s a lack of drive and a crippling self-consciousness. Get over it and your world becomes a playground. Trust me, it’s fun and you’ll be better for it the next time you “get to the gym.”

”

You can read the entire article here.

Some of the equipment I used for this wod was just the same ol crap I have been using from the demolition site. I used a cinder block for the KB swings. I have the sand bag. I used a 20 ft long beam that is lying outside my apt for the push presses. This sucker is heavy as hell. I just get under one end of it. I hang my rings in a tree in front of my apt for the muscle ups. I used the neighbors retaining wall for the box jumps and I just did the lunges down the side walk and sprint back up it. So basically I lift what ever I can get my hands on.

I started off with the burpees because I figured that would be the most difficult part of this wod. I was way wrong. The sand bag wrap around was by far the most difficult part. I have this 40 lb. sand bag and trying to pass it around my body was so difficult. My biceps were completely wasted after just five. Arms already fatigued from the previous exercises and they only got worse during the wrap around. I must have dropped the damn thing 10 times. I had to pick it back up and start again. Exhausting work but somewhat pleasurable. The rest of the wod went by a little quicker. The first round of muscle ups were unbroken, however after the push presses I could only manage 2 at a time until the end. Overall this is the most fun I have had training in months. "Pleasure spiked with pain. That mother fucker is always spiked with pain"

Rock climbing at Lover's Leap and a great met-con

Today was an amazing day. I met a couple of friends to do some multi pitch climbing at Lover's Leap. We were up and ready to go early , unfortunately many other people were as well. We got crowded off the first climb but that did not stop us. We headed straight for another classic. This worked in our favor and we enjoyed several hours of great free climbing amazing weather and stunning views in every direction.
After the climb my friends headed back to San Francisco and I headed over to the Sierra Athletic club to get some more training in. After yesterday working with the gymnastic rings I wanted to do something that I could incorporate the muscle ups with. This is what I came up with.
3 rounds for a time of
10 muscle ups
10 front squats w/155#'s
10 burpees
I finished in 15:01
This was a great wod. I finally got more than 5 muscle ups in a row. In the first round I did 6 consecutively. Not a huge improvement but I am happy with it. Then four more again. I finished the first ten pretty fast. I was really happy with that. The front squats were not bad. I did every one unbroken in each round. The burpees were not a problem either. The major factor in this wod were the muscle ups. The second and third rounds smoked me. I could not manage more than three and then I would just chip away one or two at a time. The last ten seemed to take forever. I really thought I would do this in less than twelve minutes. Not even close. :-) I probably should have done more weight with the front squats. I feel really good about this workout today. This is probably one of the most fun workouts that I have had in awhile and I love it when the sessions are fun. Tomorrow I am going climbing again and a BBQ and slack lining in my front yard after. Tomorrow will be a great day.