6/22
400m Run

3 Rounds:
10 Push-ups mixed some in on my knees
10 Pull-Ups - 1st ten with no band
10 Squats
10 Ring Dips - not so much.

Thruster – 5 x 5
#55
#65
#70
#70
#70


21-15-9 Reps for Time:
Dumbbell Thrusters (#20) -
Burpees
K2E (ish)

Time: 11:59

Felt like garbage today....

Last Week:
06/15/11 – 12pm with Will

Foam Roller
Junk Yard Dog

Tabata Sit-Ups

Power Clean – Worked up to #85

5 Rounds for Time:
10 Bear Complex Cant remember the weight
50 Double Unders - Actually did probably 60 singles + 50 DU's each round.
uh. I remember TJ and I finishing close to the same time... so 22:00 ish?

Busy week - not very focused or energetic.

Mobility Clinic the Saturday before that. Good stuff.

06.07.11

Baseline
5:45 w two black bands on the pull ups - beat my last time by at least 30 sec

Hand Stand work - against/facing wall

Bench press -
5x3 at #75
10 at #55

WOD
20 min AMRAP
15 Pull ups
30 Push ups
45 squats
3 rounds + pull ups, push ups, 36 squats.
still sloppy on the push ups but slowly getting better.

No computer for a while – finally back up and able to log again, I’ve forgotten some of the time/weight/reps...

06/01/11 –
DU Practice
Tabata Hollow Rocks. ouch.
Stretching
Pull ups - 3 on the minute for ten minutes w/ 2 black bands.
Strict Press – Sets of 3 at #60
3 Rounds:
400m Run
15 Dumbbell Thrusters (#20)
10:11

05/27/11
Betty
Five Rounds for Time:
12 Push Press (#65)
20 Box Jumps (20")
not sure but made it under the 15 min cut off?
Karen
For Time:
150 Wall Ball (#10)
No Idea on the time but the first time I did this was my third class or so and I could barely do three at a time…Will had to wait forevah for me to finish. felt way better on this one -

05/25/11
:30/:30 Row 116ish
5 Minutes of Jump Rope
Against a 25 Minute Clock:
100 Pull-Ups – green band – can’t really figure out how to kip w/band.
100 Kettlebell Swings #25 db
100 Double Unders
23 Overhead Squats (#35)
Sad. Very sad. Sore. For. Days.

05/20/11 – 1pm with Will
Back Squat – 3 x 3 #135
For time:
20 Calorie Row
30 Burpees
40 Ground to Overhead Dumbell (#15)
50 Knees to sorta elbows
100' Walking Overhead Lunges (#15) too light.

05/13/11
3 Rounds of 20 Superman and 20 Hollow-Rocks
Tabata – Double Unders and Walking Lunges
Dynamic Stretching and Mobilization
Deadlift
Built up to 1 rep at 188 PR and 1st attempt at 1 rep max
AMRAP 15 MINUTES:
9 Deadlift (#105)
12 CrossFit Push-Ups
15 Box Jumps (20”)
6 Rounds, Deadlifts + some of the pushups – don’t remember- I know I did less than the first time I did this WOD. Not bad for post vacation…

05/06/11 – 1pm with Will
Run 4 x 800m Run – slowest time 2:51
Row 5 X 30sec on 30sec off shortest distance 116m (I think -- it’s been a month)

TJ - again thnx for the thorough logging - I wouldn't have remembered half of this.

Vacation:

Managed to get a few runs in...

Notre Dame to Eiffel and back
Jardin du Luxembourg.
Along the seine with my jump rope stopping to work on du's
And some squat situp push up combos at my flat
Yoga podcasts

Today Notre Dame - Tuileries - Champs Elysees and back.

Feeling sooooo slow from all the food and wine.

Fingers crossed that I am on track still for my 2011 vacation goals.

Looking forward to gettting back to the gym.

04/18/11 – noon with Will

3 rounds
10 Dislocates
10 OHS w/PVC
10 Good Mornings
10 GHD Sit-Ups

Headstand & Handstand Work awwwwkwaaard

WOD -

3 Rounds for Time:
100m Run
50 Push-Ups
100m Run
50 Abmat Sit-Ups
100m Run
50 Squats
100m Run
50 Good Mornings 33#

32:09

Um. I saw 50 push-ups on the board and was trying to convince myself I could do one round... I didn't even notice that RX was 3 rounds....bamboozled myself. BUT there is no way I would have even tried to do all of them without my knees down if I had realized from the get - go. Quite a few were sloppy but I got a lot further than I would have thought.

04/13/11 – 1pm with Will

1000m Row – if I could actually call it that – I was so burnt when I came into class, I had nothing in me. I was kind of hoping Will would be too busy to notice how half-assed I was…no such luck. Straight busted.

3 Rounds:
10 OHS w/ PVC
10 Push-Ups
10 K2E

Muscle-Up Transitions
Overhead Squats – 2ND Time with these – and still feeling pretty awkward/out of balance – worked up to 2 at #55

AMRAP in 20 minutes
30 Bar-Facing Burpees
30 OHS 45#
10 Muscle Up Transitions (from floor)
2 rounds and 16 Burpees.

This was the second time working through the MU transitions and I noticed a drastic improvement even though it was still pretty pathetic.

04/6/11 – 1pm with Will

Jump Rope/Double Under Practice
did 10-15 consecutive with one single in between.

3 Rounds:
10 Pull-Ups– totally lost these because I haven’t been working on them since the move to the new location…. Must come in early and make sure to get a few rounds in each week.
10 Push-Ups
10 Hollow Rocks
10 Front Squat w/ PVC
10 PJ w/ PVC

Squat Clean and Jerk

Find 1 Rep Max – 95# -first time doing a squat clean -
AMRAP in 5 Minutes:
75 pound Squat Clean
75 pound Jerk
16 Rounds

03/30/11 – 1pm with Will

Mile Run
Hamstring Stretching and Mobility
Review WOD Movements for Technique
Maximum Height Box Jump = I think I did 32” twice and then psyched myself out and kept missing.

AMRAP in 15 minutes:
9 Deadlifts 103#
12 Push-Ups
15 Box Jumps (20”)

6 rounds + DL, PU’s and 5 Box jumps
Works been too busy and I stopped logging for a month – Thanks TJ for being so thorough – I pretty much cut and pasted your log and adjusted for my weight, reps etc.

03.23.11
1pm w Will

5 Rounds of:
1 Minute Seated Press –25#
1 Minute Jumping Squats –25#
1 Minute Rest -

I thought I lost my car keys at the end of class and forgot to write down or take photo of reps -

I think I was between 20-24 on the press and 24-30 on the squats....??

Back Squat 8 x 3

#25, #45, #55, #75, #85, #105, #105, #105,


Death by 10meters -

Finished the 17th round 1 second too late.

I missed logging the prior week too - been soooo busy.

03.09.11
1:00pm w Will


Double Under Practice

3 Rounds:
50 DU – I did about 30ish each round with 2-3 singles in between
15 Push Ups

Push Jerk – 5 x 5
#55, #65, #70, #75, #80 (x3)

4 Rounds for Time:
10 Push Jerks (#55) – I probably should have gone heavier these were easy for me
10 Box Jumps (28 inches )
10 Pull-Ups – Seriously – thought I would be able to string together at least 5 each round but I was so tired and weak I didn’t even get 3 consecutive the first round – its been a while since I’ve worked on pull-ups. spirit killer.
Can’t remember the time, 13 minutes?

I was feeling pretty sick still, sorry everyone for all the coughing…and thanks for the encouragement.

03.15.11
Went to the 24hour, got on the treadmill, felt great …. Ran 13.1 miles. 1 hour 51 minutes 30 sec.
This sort of qualifies as completing one of my 2011 goals. I’ll take it as a good start, haven’t run over 4 miles since SF half marathon in summer of ‘09.

03.02.11
1pm class w Will
DU practice – I can string together 3 singles + 1 double

Warmup - 2 Rounds:
10 candlesticks- first time at these
10 sec hollow holds
10 sec superman holds

1 mile run – actually I went home and mapped it at http://www.usatf.org and it said it was 0.62 miles…

Dynamic Bench Press
35# bar
12 rounds - 5 reps

150 Burpees
15:59 – blech.
** First time at the new location - parking was a million times easier and 2 hour meters is awesome! Nice new digs, Big Congrats!

Just realized I missed posting last week and of course I don't really remember all of it.

Twice around crack alley - to make sure I could feed the meter.

Forward Rolls, Shoulder Rolls
Um... 8 rounds of 55# push press 20 secs on - 40 secs off? (I think I did a total of 54 reps)

Tabata - OHS 35# (5 was my lowest- still feeling uncoordinated with this) and DU's -(??) stringing together 3 singles + 1 Double.

02.16.11
1pm w Will

400m Run
500m Row

Mobility - Shoulder work w partner
Weighted Push-ups; I can’t remember I think I maxed at #20 –
3x10 3X15 2X20 2X20 –
still struggling with push ups. I think I get a little chicken shit about it actually.


1200m Run
25 power snatches (#45)
800m Run
25 power snatches
400m Run
25 power snatches
Time: 20:44

02.09.11 –
1pm with Will

500m Row
A.B.M. – Shoulder Exercises
Crossfit Warm-Up

Strict Press – Work to One Rep Max
got up to #65 failed twice at #70.

As many rounds as possible in 20 minutes of:
15 Kettlebell Swings (1p)
12 Toes through Rings
9 Burpees

5 rounds +KB swings+ 2 Toes through rings.

2.2.11
1pm w Will
14th Class

Warm-Up
400m Run
Dislocates

5 Rounds, for form: ( I probably didn't get 5 full rounds in, wasn't really counting)
5 Snatches – I used the #25 bar –
5 Muscle-Ups (from the floor)-

Strength
15 Bear Complex (55#)
Time – 4:08

Partner Stretch

This was one of the more frustrating classes – working on anything overhead for me is challenging, awkward, uncomfortable – same with the muscle- up work – I kept reminding myself that I have to start somewhere…still didn’t help the motivation so much.

1.26.11
1pm w Will

400m Run

3 Rounds
10 x Squats
10 x K2E – need to work on that
10 X Good mornings (2 rounds w #25 bar)
10 x Ring Dips – orange band


Hang Power Clean
5x #55
4x #75
3x #85 (failed on 3rd)
2x #90
1x #95 (f)
1x #95 (f)

WOD
AMRAP in 20 minutes
3 Hang Power Cleans (#65)
6 Dumbbell Snatches (#20)

20 Rounds plus 3 HPC

Thanks a million times over to Will for his continuous patience with me.

1.19.11 1pm w Will

Warm-up:
400m Run
CF Warm-up
500m Row
CF Warm-up


Pull-Up Ladder for 15 minutes, 10 Burpees for every minute not finished
My hand ripped (again…) in round 7.

100 Ground to Overhead anyway at 35 lbs – obviously not ½ my body weight per RX
100m farmers walk every rest -25lb db’s

Time: I Think it was 22:48 but I’m not 100% certain.
Brianne totally helped me on the farmers walk w advice to speed up.

01.12.11
1pm with Will

800m Run

Ring dips:
5x5 with orange band
Ladder up to 8…

AMRAP in 4 min, 6 min, 8 min intervals with 1 min rest between each:
6 Push-Up (mixed in half or more on my knees )
6 Push Presses (#55)
6 Box Jumps (20'')

Total: No idea! I lost count after the third set as my mind went to stringing together a series of curses. Oopsie.

*Still sore in some weird places two+ days later.

01.05.11
1pm with Will
10th class

650m Run

Baseline –
Um. Don’t actually know what my time was… probably should have paid attention.
regardless – I did all the pushups without dropping to my knees which was my goal.
I am pretty sure I used a different color band too but…?
I think I was 15 seconds slower than the first time

20 min AMRAP
10 Push Press (#55)
10 Kettlebell Swings (1p)
10 Box Jumps (20")

7 rounds + 3 PP

I was feeling pretty defeated after this one. But then yesterday I was more sore than I’ve ever been the day after a class. My mental focus both in/out of the gym is shot right now. Burning the candle at both ends and being behind in everything is not working for me.