Leisurely Sunday Workout (11:30pm)

Ate an apple while juggling,
100 doubles with Machete
20 backcross
6 basketball head bounce*new drill*
4 second spin R*new drill*
3 Rola bola squats
2 Rola bola 180 jumps
100 Rola bola W
20 second Rola bola 1 foot
Rola bola 1 hand/1 foot 2?
34 second Rola bola all 4
27 second Rola bola frog balance
10 Hat juggles
16 juggling basketball+2 clubs*new drill*
1:11 Handstand! Time to shoot for 1:20?

2 rounds:
12 Right arm barbell push-press
50,55
12 Left arm deadlift
115,105
Run 800 meters
12 Left arm barbell push-press
50,55
12 Right arm deadlift
115,105
Run 800 meters
Time:37:30

Slow run, probably over 800m
Only 1 bar so pulling weights on/off really hurt time. Grip was a
problem too. First time doing this one, didn't kill it, just had fun!

Juggling on back in wall straddle split - 50 catches

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Saturday

Ate apple while juggling
100 doubles with Machete
20 backcross
Rola bola squat
Rola bola 180 jumps
100 Rola bola W
20 Rola bola 1 foot
Rola bola 1 hand/1 foot
6 seconds Rola bola hands+feet
20 Rola bola frog balance
10 Hat juggles
55l,38t,pushup Handstands

As many rounds in 20 minutes as possible:
Run 400 meters
Max rep pull-ups
24 16 15 13 12 12
92 total
24 catches in wall straddle split

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Fri-Pretty sad workout

Ate an apple while juggling,
100 Machete doubles
20 backcross
Rola bola squat
Rola bola 180 jump
10 seconds Rola bola 1 foot
100 Rola bola W
Failed-Rola bola 1 hand/1 foot
24 Rola bola frog balance
10 Hat juggles
1:10 Handstand

Workout:
As many rounds as possible in 20 minutes:
5 95lb Thrusters
7 95lb Hang power cleans
10 95lb Sumo deadlift high-pulls
7 rounds+5 thrusters and 7 power cleans

30+ juggling on back in straddle split

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Thursday

100 Machete doubles
14 backcross
1 minute Handstand
Rola bola squat
Rola bola 180 jump both ways
100 Rola bola W
15 second Rola bola frog balance
10 Hat juggles

Went back on creatine cycle today-had taken last few weeks off

Workout:
3 rounds:
Run 800 meters
20 1 arm pushups
20 pistols
10 L pull-ups
10 strict pull-ups
10 kipping pull-ups
Went swimming to cool off, got out and started sweating again. Very
humid/hot day.

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Tuesday night

Ate an apple while juggling,
Machete doubles 50ish
20 backcross
Rola bola squat
Rola bola 180 jump
100 Rola bola W
2r 2l Rola bola 1 foot
24 second Rola bola frog balance
10 Hat juggles
55, 42 Handstands

3 rounds for time:
Run 400 meters
21 55lb dumbbell swings
12 handstand push-ups

New Video

Posted a new video up on the video page.

Here's what I did last night at 1 AM

Drills:
Ate an apple while juggling
100 machete doubles catches
38 Rola bola juggling W catches
25(35?) second Rola bola frog balance <- YEAH!
1 Rola bola squat
Rola bola jumping 180 <- new addition
10 hat juggles
50,30,10 second handstands
15 backcross

Workout:
(http://www.crossfit.com/mt-archive2/004761.html)
10 rounds for time:
3 weighted 45lb pull-ups
5 strict pull-ups
7 kipping pull-ups
finished in 17:45 with 6 breaks mid-round - (total of 15 times I put my feet on the ground)

Drills/Workout

Drills:
Ate an apple while juggling
100 machete doubles catches
43 Rola bola juggling W catches
7 second Rola bola frog balance
1 Rola bola squat
10 hat juggles
34,55,10 second-handstand
14 backcross

Workout:
http://www.crossfit.com/mt-archive2/004757.html
As many rounds as possible in 20 minutes:
5 Handstand push-ups
10 135lb bench presses
15 two 35lb dumbell push press
15 ring dips

3 rounds + 4 bench press and 10 push press - maybe the next time this workout comes around I'll do better

Saturday's Drills

Drills:
Ate an apple while juggling
100 machete doubles catches
24 Rola bola juggling W catches
14 second Rola bola frog balance
54, 25, and 55 second handstands
14 backcross

Workout:
(http://www.crossfit.com/mt-archive2/004755.html)
50 40lb thrusters
50 pullups
35 40lb thrusters
35 pullups
20 40lb thrusters
20 pullups
finished workout in 14:30

last night's workout

drill warmup

hang power snatch - 1 rep, 10 sets:
weight - 115, 135, 145, 150-bad form, 150 fail, 130, 135, 140, 145

150 is a scary weight for me right now, 145 was fine though. I alternated handstands and frog rola bola balances between lifts.

last night's drill

handstands one from frog, 2 30 second holds

10 clean backcross catches
two clubs and a hat juggle 10 - great!
100 simultaneous W club tosses
40 doubles with machetes
frog balance on rola bola - reliably got 5 seconds, personal record - 10 seconds
60 second club balance on nose
forgot juggling while eating the apple - will eat 2 today

Should Rocco shave or keep his mustache?

Drills/Warmup

Ate 2 apples while juggling
7 catches bowling ball+2 machetes
50 catches machete doubles
20,30,40,50 sec Handstand warmup
15 sec rola bola plank
10 backcross
Hat juggle/wear 10 both side continuous

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Workout

3 rounds for time:
50 squats
7 muscle-ups
10 135lb hang power cleans
Time-13:30

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Workout

5 25+ second Handstands

100ft (32) walking lunges, 6 sets
21,18,15,12,9,6 pull-ups
21,18,15,12,9,6 sit-ups
12 minutes 32 seconds

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Drill/workout

Warmup:
30,60,10 second handstand
40 doubles with machetes
Juggling on Rola bola 100 catches
1 180 degree jump on rola bola
10 backcross
5 hat/side

Workout:
15 115lb hang-cleans
12 ring dips
21 situps

Complete as many rounds as possible in 20 minutes
Got 5 rounds - hang-cleans were my holdup
Straddle stretch while juggling on back - 40 catches

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-