Physical Therapy (AM)
10 minutes Elliptical Average 78 RPMS
Hamstring Stretch 20 secs X2
Leg Extensions 7lbs 10X3
Bosu Ball Lunges/Single Leg Dip Squats 10X3
Leg Press w/negatives 10X3 (95-105-115)
Monster Walk 100'
Hamstring Stretch 20 Secs X2

Noon
CFWU X3
Samson Stretch 20 Seconds
Air Squats X10
Sit-ups X10
Yes/No/Side-to-Side X10
Push-ups X10
Back Extensions X10
Pull-ups (assisted with 120lbs) X10
Dips (Assisted with 120lbs) X10

Squat Clean/Kettle Bell Swings
5 Rounds for time:
45lb Squat Clean X7 (Subbed Power cleans after 1st round)
12kg Kettlebell Swing X10
7:45 time

Skill work:Pose Drills

20111013

Front Squat 2X10

CFWU X3
Pull-ups 2 per set
Dips 3 per set
+ Push-ups
+Yes/No/Side-Side

45-65-70-70-70-70-80-80-85-95

The picture is of me and my wife at Bios on the Hill, where yes, you can walk a goat... So we did! Also, this would be the day my wife tried to help a water buffalo and got attacked...

20111012

Diane Scaled

15-12-9

95lb Deadlift

HSPU progression knees on plo-box

7:30

The picture is me at Fukushiku Gardens. The gardens were built as a sanctuary by the Chinese and Okinawans.

20111009

No WOD today, but rocked 30 minutes at the Naha Tug of War. The world's second largest Tug of War. The rope stretched 5 city blocks.

This thing is seriously intense, and anyone in the Okinawa area in October should definitely try to make it down to this. There was approx 27,500 people present, and most of them were pulling on the huge rope. The ceremonies and festivities are amazing. The picture is of the "East" King. I wound up pulling on the "East" side of the rope, so this was the King I was working for. Here is a link to a wikipedia article to explain everything that surrounds this event.

http://en.wikipedia.org/wiki/Naha_Tug-of-war

20111010 Cindy

Cindy-

AMRAP 20 Minutes

5 Pull-ups

10 Push-ups

15 Squats

Completed 7 rounds, Pull-ups were not well done, normally ending in jumping pullups

Sunday 20111008

I didn't do a WOD yesterday, but I sure did get a workout in. We drove approximately 90 minutes to the Northern part of the island to hike Tadake Falls. (For reference Ta is the name and dake means falls, so I've been told) As we started out and plunged into the icy water (who would've thought Okinawa, Japan had icy water) and started our trek along the riverbed I found myself feeling guilty for not doing a WOD. We came upon a medium sized pool of water with a small fall after it. Me and a friend passed off our packs to our wives and dove in. We swam across and climbed this small fall to the top. The guilt was starting to fade away. We continued walking, it was fairly easy and that guilt was rapidly returning until I rounded a corner and saw the gigantic falls in front of me. As I started taking pictures, my wife raced off to a path to the top of the falls. Me and the same friend swam across the pool of water to the bottom of the falls. After my wife reached the top we decided to ascend as well. As we started the climb, all thought of guilt from not doing a WOD faded from my mind. I would put it at roughly a 150 ft ascent minimum and quite possibly some of the hardest work I've done in recent history. We had a blast, took some great pictures, and am severely sore today. I also may have injured my foot doing all of this. I am going to see the doctor on Tuesday to see what is causing the severe pain.