Tuesday WOD Birthday Burpees

Posted: August 1, 2012 in Uncategorized

Tuesday was Tom at Black Flags birthday and he hates burpees, so naturally it was a burpee heavy workout.

Skill: 10 min TGU Practice @ 35 or 4 sets of 5 (R), 5 (L) if you’re comfortable with the TGU

WOD:  For time:

10-1 Push Press @ 95

1-10 Burpees

My time = 7:54 rx

Today’s WOD is:

Skill: 10 min Rope Climb
or
4 sets: 1 Rope Climb/10 GHD Sit ups

(need some serious help on my rope climbs, baby steps!)

WOD: 5 sets: 2 min AMRAP/2 min Off
200m Run
Max Cal Row in remaining time

My total cals = 96

Yeah buddy!

Monday Funday

Posted: July 30, 2012 in Uncategorized

WOD for Monday 7/30/2012

The WOD I do is always at 6:30 pm, unless otherwise noted.

Skill: 10 min group led snatch skill session

WOD: 15 min AMRAP

3 Hang Power Cleans @185
6 Front Squats @185
9 C2B Pull Ups

The CF affiliate I train at is Black Flag Crossfit in Westlake, Ohio. Dave Rabbet is the owner/trainer and the brains behind all of the programming. He has really helped to correct a lot of my technique and is a huge help for me in all of my trouble areas, both physical and mental. More about the gym later!

In addition to the workouts I do at Black Flag, I also do some work on my own, mostly geared towards conditioning and fat loss. I always try to get a quick conditioning workout in after dinner before I go to sleep. 

4 rounds for time:

20 Russian Kettlebell Swings

30 Double Unders

That is a quick glimpse at my workout(s) for today. I will spend about an hour at the gym and my post dinner work shouldn’t take any longer then 5 minutes. I try to always limit my total gym time to less than an hour and a half.

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Hello World!

Posted: July 30, 2012 in Uncategorized

In the Crossfit world, “Unbroken” means completing a full workout without stopping, an extremely difficult task even for the worlds most elite athletes. The Road To Unbroken is a way for me to track progress as I try to reach my personal health and wellness goals. Here I will post my workouts, nutrition, and anything else that drives or inspires me on my road to becoming physically, mentally, and spiritually Unbroken!