05.19.12 6pm w Jason in Novato
Tempo DL 4X5 (4111) up to #165

2 rounds
20 Wallballs # 14
30 sec pullup hold
then
30 burpee box over 20"
200m farmers carry #40 DB
20 pullups
15:30

post WOD 2 mile run.

5.18.12 - 5.20.12
Screaming, sun stroke etc. at Regionals. ok and maybe a wee tad itty bit of booze.
really glad Joe planned the trip for us going to see everyone at regionals - I was totally impressed and inspired. So was he.

05.17.12 6pm w Gilly in Novato
Sumo – DL Max Effort
3RM in no more than 5 sets (15mins) up to #185

15 min AMRAP
9 OHS (65/45) used #35
12 KBS (53/35)
15 Calories (Row/Bike)
right shoulder still sore, tried being very deliberate with OHS actually KBS hurt worse...
5 + 23

05.16.12 4:30 pm w Chris

500m Row – slow
500m Row - Harder ( I might want to start giving a crap about rowing, maybe)
50 Air Squats

Strength

Hang Clean – Sets of 3
up to #85 then lost my focus

WOD –
4 x Ritch Street Run
30 x Hang Cleans (#65)
4 x Ritch Street Runs

16:30?
This was a colossally shitty day for me on a personal level. Cant believe I made it through the class. I was cursing & spitting through most of the runs but I am fairly certain I wouldn't have made it through my work day without burning off some of that steam. Much gratitude to LLF for that...


5.14.12 Monday w Jason Bannister

A1. DB Single Leg RDL; 3010; 6-8reps/leg; 3 sets; rest 90sec
up to #35

A2. Seated DB Press; 21X1 8-10reps; 3 sets; rest 90sec
up to #25 ran out of time only got in 2 sets

Then:

3 sets

60 sec KB SDHP

60 sec Burpee Broad Jump

60 sec Double Unders

90 sec Rest
95, 93, 84
I think I tweaked my right shoulder....

05.10.12 w Gilly at TJs
A. Floor Press Max Effort 5-5-5-5-5
Got 3 at #95... boooo

21-18-15-12-9-6-3
Hang Clean (95/65)
3-6-9-12-15-18-21
Push Press (95/65)
21-18-15-12-9-6-3
Vertical Jump (two hands to 14″/12″ target)

used #45. spirit killer.

05.09.12 at home pulled from the TJs site subbed here and there
5min AMRAP
5 BP
10 Walking Lunges
rest 2mins

5min AMRAP
5T2B
7 Push Ups
rest 2mins

5min AMRAP
5 DB Ground to Overhead (45/25)
10 Sit Ups
rest 2mins

5min AMRAP
3 DB snatch per arm #25
10 Ring Rows


05.08.12 4:30 pm w Will

2 Rounds:
20 Lunges
20 Hollow Rocks
20 Push-Ups
20 Back Squats
20 Dislocates

Strength

Low Bar Back Squat – 5 x 10 up to 120

For Time:
1000m Row
30 Back Squat (#75) maybe a bit heavier next time.
2 x Ritch Street Run

Monday 5.7.12 w Jason Bannister Novato

A1. Push Press – Tempo; 2.2.X.4; 4-7reps; 4 sets; rest 1mins worked up to 85? dropped
A2. L-Hang; 30-45 sec; rest 1min

3 Rounds
10 HSPU (band assisted from lower bar - red band)
20 Wall Balls (20/14)
30 Box Jumps w/ Step Down
Time ?

Need to get back on logging regularly.

Got busy living and forgot to post my WODs since mid April---oops

05.03.12 W Gilly
WOD
Squat Speed Training
Front Squat @ 65-70% of 1RM
10sets of 2 reps; rest 60sec need to work on pushing knees out and posture....
—————————
Lactic Power Session
5 sets
5 Thrusters (moderate weight but still fast and unbroken) #70
12 Burpees (as fast as possible)
30sec Airdyne/Row/Run
rest 2-3mins
17:10 including rest.

05.2.12 Noon LaLanne
Warm Up

500m Row
3 Rounds of 10 Reps Each:
Dislocates
Pull-Ups
Push-Ups
Hollow Rocks
Squats
** love this warm up**

Strength

Deadlift
up to #190

WOD – Finisher

10-9-8-7-6-5-4-3-2-1 – Deadlift (#135)
1-2-3-4-5-6-7-8-9-10 – Burpees

9:27 – in need of a WOD that isn’t focused on lower body.

4.30.12 Novato w Jason B
WOD
Squatting Max Effort
Front Squat 3-3-3-3-3; rest 3mins
Shut it down in 2nd round – felt like I was going to pull something - went for .5 mile run while everyone else finished up
———————————-
“Dumbbell Elizabeth”
21-15-9
DB Squat Clean (45/25)
Ring Dips

Did #20 and 2nd smallest band on dips…. Lower body is really tight/sore.

04.27-4.29
More celebrating. Bad (delicious) food. Many drinks. No exercise. Ruh Roh

04.26.12 Gilly in Novato
WOD
10-15min Skill Session – Olympic lifting
1 High Hang Clean.1 Mid Thigh Clean.1 Full Clean (as many sets as you want in the alloted time)
*work up no higher than 20lbs over what your workout weight will be

Squat Tester WOD
5 Rounds for Time
400m Run
15 Squat Cleans (65)

This hurt – legs were already fried from LLF day before. Took a few days to recover.

4.25.12 4:30 at LaLanne w Chris
Warm Up

Row 500m

Couch Stretch-Splits- Ankle/Calf


Sprints – 8 x 100m

WOD

5 Rounds for Time:
300m Row
30 Box Jumps (20”)
30 Overhead Lunges (#25)

finished four rounds in just over 25:00 min….
was moving like a slug – and hurting in the first 100m of rowing… doozey.

4.22-4.24 in Yountville
Tried to workout at the gym in town and it was tiny, packed and didn’t have much to work with. mile run some hollow rocks, pull ups, dips, squats, pushups and lunges. No room to move.

Food and Drink WOD
2 Day AMRAP – PR!
Holy Balls. That town has some nice food.

4.21.12
5.5 mile run in GG park and on the beach.

4.19.12 w Gilly in Novato Hungover.
WOD
3 Sets
60sec – Power Clean #65
60sec – Walking Lunges
rest 2mins
3 Sets
45sec – Hang Power Clean #55
45sec – Sit Ups
rest 90sec
3 Sets
30sec – KBS 53/35
30sec – Burpees
rest 60sec


4/18/12 – noon with Chris
Happy day.

Deadlift
5x5 up to #165

Partner WOD
Run Around the Block
30 Deadlifts (#135)
Run around block
30 Deadlifts (#135)
Run Around the Block
Never checked my time….

Monday April 16th
WOD
A1. Back squat; 5-7 reps; 30×1; 4 sets – up to #135
A2. Weighted Pull Up; 3-4 reps; 4 sets - BW
3 Rounds
:45 sec – Wall ball #14
:15 sec – rest
:45 sec – Sumo Deadlift Hi Pul # 44
:15 sec – rest
:45 sec – Row/Airdyne
1:15 – rest

04.12.12 6pm w Gilly in Novato

HS Practice/Wall Runs /Pistol Progressions

5 Rounds for Time
5m Handstand Walk (sub 4 Wall Walks)
10 Alternating Pistols
10 Power Snatch (115/75) went w #55

04.11.12 LLF w Chris

3 rounds
10x push-ups
10x squats
10x dislocates
10x inlocates
:30 ring support

30 muscle-up progressions –

10-9-8-7...1
T2B
ring dips band assisted

2K row
Had to cut the row in half – busy day w work.

04.10.12 Novato w Calen
WOD
A. Front Squat 5-5-3-3-3; rest 2:30
# 75 #85, #95, #105, #115

For Time
20 Thrusters 115/75
20 Pull Ups
30 Wall Balls
40 Double Unders
50 Air Squats
20 Pull Ups
20cals Airdyne/Rower

04.9.12 Novato w Jason
WOD
A. Box Jump; 1-1-1-1-1-1-1; rest 60-90sec Up to 33”

B. For Time
800m Run
-Then-
21-15-9
Power Clean (155/95) #80
Burpee Box Jump (24/20)

04.08.12 home
3 mile run + 4 rounds of cindy.

04.05.12 Novato W Gilly
WOD
Turkish Get Up – 1, 1, 1, 1, 1, 1, 1 Built up to #35

20min AMRAP
7 K2E
10 Wall Ball (20/14)
7 Deadlift (205/145) went with #125
Total 10 + 4

04.04.12 @ LLF w Chris
WOD
5 rounds
5 Muscle ups (subbed 5 progressions+ 5 dips)
10 Power Cleans (75#)
200m run

Don't remember much of my times/reps etc - made it through the rough part of my work deadline and still made it to the gym -- that alone is a PR of sorts.

I am pretty sure the worst of the busy season is over. Time to rest, celebrate and start eating healthy again.

Tuesday 4.3.12
Home WOD
2 mile run with Tabata sprints in the middle.

A1. Hang Power Clean x 3reps; 5 sets; rest 15sec
A2. Tall Box Jump x 5reps (step down); 5 sets; 24"

30 Bench Press
10 Box Jump 20"
20 BP
20 Box Jump
10 BP
30 Box Jump
no clock
some day I will not hate Bench Pressing.

Monday 4.2.12
WOD

30 Reps Front Squat (115/75)
200m Farmers Carry (53/35)
200m Run
30 Reps Push Press (115/75)
200m Farmers Carry (53/35)
200m Run
30 Reps Thruster (115/75)
200m Farmers Carry (53/35)
200m Run

17:08 with #65 for the FS, PP and Thrusters - # 35 for the Farmers BS.
most of my time was spent on the thrusters

Friday - Sunday
Busy with work and still recovering from the icks. Got a 2 mile run in and thats it.

Thursday 3.29.12
WOD

Every Minute on the Minute for 5 mins perform the following reps
A. 20 Lateral Hops (complete all 5 minutes at station A before progressing to station B)
B. 15 T2B
C. 10 Bar Facing Burpees
D. 5 Thruster (135/95)

K so - didn't get 15 T2B per minute stopped at the 40 sec mark each minute and got 13, 11, 9, 8, 8 which is huge progress for a new movement, died on the bar facing burpees, just died, was still feeling sickly so dropped my Thruster weight to 65.

Tuesday 3.27 - Wed 3.28
Got sick, turned into a big baby and missed my Wednesday Nooner at LLF on 3.28.12 boo. Nobody likes the vomits.

Monday 3.26.12 w Jason in Novato
Warm up & Mobility
review of movements

WOD

Tabata Intervals (20 on:10 off x 8 each)
A. Med ball clean (20/14)
rest 2mins
B. Row (calories)
rest 2mins
C. Push Press (75/55)
rest 2mins
D. SDHP (75/55)

Score = Total reps for each
61/44/57/62

Saturday 3.24.12
12.5
Total reps 17
Tons of no reps on the C2B and most of the 7 that I did get were borderline. I'll take it though considering its the first time I tried that.

I woke up sat morning with less than no motivation to show up for this. It was a minor feat just walking in the door. These 5 weeks were most definitely outside of my comfort zone for reasons including and beyond fitness. Just want to thank all the coaches, judges, really everyone that showed up, helped out, and put effort and time in to making this happen for everyone. That effort had a huge impact on me. So a million Thank You's.

Thursday 3.22.12
Novato w Gilly
For Time:
15 dips
25 Deadlfits (135/95)
12 dips
20 Deadlifts
9 dips
15 Deadlifts
6 dips
10 Deadlifts
3 dips
5 Deadlfits
used blue band for ring dips 7:06

Wed 3.21.12 noon w Chris
Warm Up
Toes Thru Rings
Hollow Rocks

Push Jerk
7X3
#55, #75 #85 #90 #95, #90, #90
5 rounds
250m row
15 Db Thrusters #20
12:??

Monday 3.19.12
Novato w Jason -

WOD

3 Rounds for reps
60sec – Row for Cals
60sec – AMRAP Push Up
rest 2:00 btwn rounds
31/33/3?

3 Rounds for reps
60sec – DB Power Cleans (45/30)
60sec – AMRAP Jump Lunges
rest 1:00sec btwn rounds
ooooh no idea. jumping lunges after 12.4 saturday made me sad.

3 Rounds for reps
90sec – Burpees
rest :30sec btwn rounds
20/20/21

Saturday
12.4
156

Thursday Novato w Gilly
Warm Up - Soccer w Burpee/Jumping Jack/squat penalties for each point scored.

Tabata Hollow Rocks
12

5 Rounds
15 KB SDHP #44
200m Run

rest 5mins

5 Rounds
10 KBS #44
25 Double Unders

Score = Total time with rest
19:38

Wed Noon at LaLanne w Chris
50 DUs
10 wall balls
10 GHDs

Strength: HPS
7x3 every 3 min
45-55-60-65-55-60-60

WOD:
Double Tabata
HPS 50#
bar facing burpees
4/4 lowest reps

Monday 3.12.12 W Jason B Novato
Mobility and Rowing - warm up

Strength build up to 1RM Thruster from the floor

10x #33, 3x #55, 3X #65, 2X #75, 2x #85, 1X #95, 1X #100, 1x #105(f)

WOD

3 rounds
400 m Run
15 Thrusters #65
15 Pull ups

Time 15:20

Sat 3.10.12
12.3

15 box jumps 20"
12 PP #75
9 T2B
4 + 20

Thursday 3.8.12 Novato w Gilly
Freestanding headstand and Handstand /Double Under Practice
WOD
15min AMRAP
3 HSPU
7 One arm Dumbbell Snatches (Switch arms each round)
15 Double Unders
13 rnds + 3
20# db and band assisted HSPU.

Not looking forward to 12.3 I have only done T2B in a WOD twice, and it was oh so sad. Oh well, bring
it.

Wed 3.7.12 @ LaLanne w Chris
3,3,3,3,3 OHS
#53, #63, #73, #78, #73
No rack -snatched up to #73 (oddly a pr -6 days late) lost focus on #78 and dumped it after 2…

5 rounds:
400m run
15 OHS @ 55
17:0?
decided to not go for #65 given how off I was mentally – tried to do all sets unbroken at #55 and dropped the bar on my head after the 12th rep of the 5th round. Coulda been ugly, I guess a have a hard head. This crossfit shit is like a constant supply of hilarity for me… and thank god I don’t really mind looking silly – because I would have left after the first month if I did.

Wrecked – Fell asleep at my desk after this workout. Thought I pushed the sickness out, but it kind of came back at me for a second round.

Tuesday 3.6.12
home gym
2mile jog, 3 sets of 10 pullups, 10 hollow rocks, 10 squats, and 10 push ups
Bench press, KBS, DU’s

Monday 3.5.12 6pm Novato w Jason B
WOD
A1. Strict Press 5 Reps; 4 sets; rest 90sec worked up to #65, did 3 at #70, back down to #65
working with some strong ass ladies. Motivating and inspiring.
A2. Pull Up 5 Reps; 4 sets; rest 90sec 2 strict then used bands, ranging from the smallest band to um, not the smallest.

B1. 3 Wall Walks; 3 sets; rest 60sec
B2. 10 Dumbbell Power Rows/arm; 3 sets; rest 60sec #30

C. Tabata Mash Up
Sit Ups
Box Jumps
173 reps

Friday – Sunday
Got a cold – put me down for the count – did a couple 2 mile jogs just to try and push it out of my system.
Thought I paid my dues in the sickness this year. Oh well.

Thursday 3.1.12 Novato w Gilly
Met early to do 12.2
½ mile run + mobility + warm up snatches

Finished 30 in just over 2 minutes and then failed at 2 attempts every 30 seconds for the remainder. No surprise there, I never put much weight on the bar for this lift cuz I just suck at it. Arms are too far away from me, leaning forward, timing is off etc. Consistently pulled the bar up past my head and then proceeded to turn my head to the side and scream like some crazy man was flashing me. Comedy.

WOD
A. 1 Power Clean, 2 Push Press, 3 Front Squats; rest 2mins x 5 sets (increase load each set)
B. For Time
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
1-2-3-4-5-6-7-8-9-10
HSPU
Didn’t go crazy on any of the weights here – up to maybe #75 on the first part and #65 for the rest did the HSPU with bands for the first time. Can’t remember my time.

Wednesday 2.29.12
Home gym – can’t remember

Tuesday
nada -@ the desk

Monday 2.27.12 6pm w Jason B Novato
400m Run x 3; rest 3 mins between efforts
1:15, 1:26, and didn’t look at the clock on the last one but I was lagging -- probably added another 10sec.

rest 10 mins

21-15-9
Overhead Squat (95/65)
Games Push Ups
went for #65 on this for the first time and my wrists were f’d after the first set. Don’t remember my time but it was not only the slowest for the class but for the day. Hhm. Still finished. i'll take it.

2.25.12 Open Wod
7min burpees
77 – I had hoped to hit 80-84. I stuck with a plan to take a deep breath or two after sets of 12. I probably should have just kept on moving.

2.24.12 4:30pm w Will! @ LLF

2 box squats on the min for 12 minutes – worked up to 95# dropped back down to ??

800m run
30 back squats #95 –not from the floor
800m run
8:24

2.23.12 6pm Hungover in Novato w Gilly
WOD
Deadlift 3,3,3,3,3
#125, #135 #155 #165 #175
50-40-30-20-10
KBS #35
Situps
12:?? close to 13 min I sort of mind fucked myself - I thought I did this WOD before in just under 10min w unbroken sets – once I broke the first set I chalked it all up to being hungover and kind of mentally gave up. realized later that it was Russian swings in the last WOD. Also got called out on my situps...I have been informed that I need to palm the floor past my toes not just touch my toes for it to count. Kind of want a second opinion.

2.22.12 @ home
2mile stress management run
Took breaks every hour from work stuff and dicked around w T2B, Ring Dips, KB Swings & Bench press
10 x #45
7 x #55
5 x #65
3 x #75
3 x #85
I hate the bench press.

2.21.12 6pm Novato w Calen
WOD
Split Jerk out of Racks – Build up to a tough single for the day
** um, built up to #108, failed at #113 and tripped over a kettle bell that was behind me. This was not smart training– I don’t think I should be working on a 1RM for a movement I don’t have down at low weights. Ankle is still bugging me from either the KB trip or the bad form. That was rickety.

600m Run
30 Pull UPs
20 Jerks from floor (135/95)
30 Pull Ups
600m Run
* did #65 on the Jerks – should have gone heavier – a couple no-reps on the pull ups on the second set but I’ll take it, TJ’s scaling option for pull ups is jumping pull ups – and that just isn’t going to help me improve on kipping pull ups.
Time ?? 26:??

2.17.12 Fri Noon w Will
Warm Up
3 rounds
50 DU
20 lunges
10 kips
15 OHS w/PVC

Strength
Jerk Complex x 7
Squat Jerk
Power Jerk
Split Jerk
May be only the second time doing Split Jerks- totally uncoordinated need to be way more comfortable with this movement before putting any weight on the bar... stayed at #55.

WOD
15 min AMRAP
500m row
20 Push ups
4 rounds – pushups from my knees – blech. Didn’t fall off the rower this time though. Sometimes it’s the little things.
** this class is exactly why I joined. Learned something new, saw some familiar faces and worked on some things that I suck at and would never motivate myself to do on my own.

02.16.12 Noon w Chris

Warm up
400m run
25 burpee pullups
400m run

WOD #1
3 rds
10 Ring Rows
10 hollowrocks
15 squats

Strength
Back Squat
3-3-3-3-3
#93, #113, #123, #133, #143

WOD #2
7 min amrap
14 back squats (55#)
14 KB swings (1 Pood)
4+14

02.14.12 6 pm Novato w Calen
WOD
Thruster
#53x3, #63x3, #73x2, # 83x2, #93x1, #103(f), #103(f), #103
Complete as many rounds as possible in 12 minutes of:
24/20 inch Box Jump, 12 reps
95/65 pound Thruster, 6 reps
6 Bar-facing burpees
6 + 2

02.13.12 6pm Novato w Jason B
WOD
A.Power snatch 2reps each minute for 8 mins. Build weight as necessary.
#45, #45, #55, #55, #65, #55, #60, #60
B. 3 rounds for time
Row 400m
21 DB ground to overhead #20
12 pull ups

Can’t remember time on this… down to 1 pull up at a time by the end.
Oh yeah and I totally fell off the rower in the middle of the WOD…. Not quite my most hilarious crossfit moment – that would be when I came to class in a hoodie that had a pair of panties static clung to the back.... (and after class I made it through a biz meeting, met with my banker and chatted my neighbor up too. HAH! HAHAHAHAH! Eeeeeesh.)

02.09.12 6pm Novato W Gilly
WOD
5 Rounds for Time:
3 Wall Walks (suckfest)
10 OHS (95/65) subbed #85 Back squats
400m Run
26:30

02.8.12 Noon w Chris
Warm-Up
2 Rounds, :30 each of:
Squat Hold, Hollow Rocks, Push-Ups, Superman, Kipping, OHS, dislocates, Sampson.

Strength
OHS – 2 rep sets with 5 second hold at the bottom. #55 X 3 #65X 3
then worked up to heavy single @ #90.
WOD
21-15-9
Overhead Squats (#60)
Burpee
9:57

Monday 2.6.12 Novato w Jason B
Warm up -stretching and mobility/rowing

A. Front Squat – Build to a tough single for the day
#115 - feeling way less than 100% going in and on a muscle relaxer. Didn't push myself on this.

B. Seven rounds for time
7 Front Squats #75
7 pull ups

12:?? I was cheering on A.T. and forgot to look up.
almost skipped class today - but then I figured doing (yet another) half assed workout is better than doing nothing. Work deadline is over in 2 days and then I can refocus, can't wait.


Thursday 2.2.12 Novato w Gilly
A1. Single Leg RDL (opposite arm hold DB); 6-8 reps @ 31X1; 3 sets/leg # 15, #20, #25
A2. Single Arm KB Press; 5-8 Reps @ 22X1; 3 sets/arm #18, #26, #26

3 Rounds for Time
30 KB SDHP #44
20 Double Unders
10 HSPU - did negatives with one abmat.

cant remember my time.

Wed 2.1.12 @ LaLanne w Chris
Warm up
2 rounds
400m Run
500m row

3 rounds max pullups

5X5
dead hang pull ups did 1-2 each round then 3-4 negatives.
weighted push ups - just worked on staying off my knees

WOD
don't remember exactly -
DB snatch - R
Push ups
DB snatch - L
Pull ups

can't remember the # of rounds - reps or my time. but it was a whole buncha shit I suck at.
only 1 way to get better at it though.

Tuesday 1.31.12 Novato w Calen
WOD

5, 3, 1, 5, 3, 1 – Floor Press #65, #75, #85, #75, #85, #95(f)

7min AMRAP – Norcal 40′s WOD
7 Pull Ups (not C2B)
10 DB Push Press 40/25
10 KBS 53/35
4 rounds.

Accumulate 120 sec on rings in Front Leaning Rest

Thursday 1.26.12 novato W Gilly
WOD
1.1.1.1 – Power Clean.Front Squat.Push Press.Push Jerk touch n go (each set perform 3 complexes); 5 sets each, build to a max much like the bear complex
#53, #63, #73, #78, #78

Death By Clean and Jerk #65
got through 9 reps/9minutes

Wed 1.25.12 Noon @ LLF w Chris

Warm-up
3 rounds, 30 sec ea:
KBS 1 pd
OHS
push-ups
hollow rocks

Strength
Squat Snatch - kept weight low worked on form….

WOD #1
10min AMRAP
10 power snatch (#45)
10 box jumps (24")
Rounds: 4+14

WOD #2
500m row for time
Time: ??

Monday 1.23.12 Novato w Jason B
WOD
Thruster 3-3-3-3-3
#53, #63, #73, #83 …ran out of time
Then
“Helen”
3 Rounds for Time
400m Run
21 KBS (53/35)
12 pull ups

11:5?


1.19.12 TJs w Gilly
WOD
5 Sets @ full effort
10 Push Press (tough and unbroken) subbed DL #115, #115, #115, #115, #125
15 Box Jump (24/20)
20 KB SDHP (70/53)
25 Double Unders
rest 2mins


1.18.12 nooner @ LaLanne
Warm-Up
LLF Warm-Up – 8 moves, 30 seconds each for 2 rounds.

Skill - Strength
Push Press
15 x #33
10 x #53
5x2x #73

Betty
5 Rounds for Time:
12 Push Press (#65)
20 Box Jumps (20”)

UH 12:00ish?

Been half assin' it for a few weeks now w diet and exercise - too much other shit going on. Skipping class today due to totally foreseen and well deserved hangover..

01.17.12 Novato w Calen
light warm up

A. Hang Power Clean 3-3-3-3-3
kept it at #65 worked on mechanics

12-8-4-8-12
Hang Power Clean @ 70-80% of 3RM for day - left it at #65
*200m Sprint after each set of cleans
7:44

I was hoping for a big long sweaty metcon to turn off the brain and forget the pile of work on my desk. oh wells maybe next class.

01.12.12 Novato w Gilly
WOD
6 Sets - adding weight each round to PJ and KBS
6 Push Jerks #55, #65, #70, #75, #80, #85
9 KBS #35, #35, #44, #44, #44, #53x3(haha) and #44x6.
12m Bear Crawl
15 Calories
rest 2 mins
forget my time.

01.11.12 LLF w Chris

Warm-Up
Run 2x around the Block


WOD
1 Squat Clean – 1 Round of Cindy
2 Squat Cleans – 1 Round of Cindy
3 Squat Cleans – 1 Round of Cindy
4 Squat Cleans – 1 Round of Cindy
.....
10 squat Cleans - 1 Round of Cindy
#75
34:something.

1.09.12 Novato w Jason
Baseline: 5:33 (must have been a fluke or I counted something wrong)

Part 2
50 Rounds
1 Power Clean (75/45)
1 Front Rack Reverse Lunge Right (75/45)
1 Front Rack Reverse Lunge Left (75/45)
1 Push Press (75/45)
10:40ish

haven't been logging and forgot about that one - no like. Where is the complaint department? I like CrossFit and such but I would like to be able to have sex too. If you make it so I can't move we gotta big problem. seriously.

1.5.11 6pm Novato w Gilly

WOD
A1. Push Press 8 (at 70% 1RM), 6 ( at 80%), 4 (at 90%), 8 (at 80%); rest 90sec #65, #75, #80, #75, failed last rep * Don't know what my 1RM is.
A2. Push Ups AMRAP 8, 8, 8, 8 booooo.

B. 4 Sets for Total Time
15 Pull Ups band assisted
20 Air Squats
25 Sit Ups
rest 1min between rounds

10:43 -

1.4.11 Noon w Chris
Warm-Up

Ritch Street Run
50 Double Unders
40 Walking Lunges
30 Hollow Rocks
20 Sad Ass Pull-Ups
10 Burpees

Strength

Back Squats – 7 x 3
#85
#105
#115
#125
#135
#135
#135

WOD - Finisher

5 Rounds for Time:
250m Row
15 Back Squats #85
15 Ring Rows
19:48

12.29.11 6pm Novato w Mr. Boone
WOD
5min AMRAP
10 Cals Row
10 T2B
3min Rest
5min AMRAP
10 Up and Over Box Jumps 20"
10 DB Ground to Overhead #20
3min Rest
5min AMRAP
10 Push Press #45
10 Sprawls
3min Rest
5min AMRAP
10 Weighted Step Ups #25 DB
10m Broad Jump
Don't remember what my reps were Ball Park 1) 3 rounds +2 2) 4 + something less than 10 3) no idea, but this was the least embarrassing round. 4) ??? - I thought I was going to die, Coach was laughing at me. Pregnant lady kicked my ass. Might be sign I should put down the cookies, brie, and wine. Happy Holidays... woopsie. Needed help getting in the shower.

12.28.11 Noon w Chris I was late.


Skill
Parallette Handstands -hahahahahahahahah. hahahahahahaha.

Strength

SOTTS Press – 10 reps every 2 minutes for 10 minutes
#15, #15, #25, #25, #25

WOD
Double Tabata:
Dumbbell Push Press (#20)
Box Jumps (20”)

7/7