3/12/12 w/Aaron

Warm up - 3 rounds of
10 Pull ups (orange band)
10 Push ups
10 Ab Mat Sit ups
10 Air Squats

Strength:
5x5 Back Squats
#95, #125, #135, #135, #125
I lowered the weight on the last set because I kept failing on my 3rd squat at #135 and having to re-set. I need to concentrate on not leaning forward.

WOD:
Run 400m
21 Back Squats #65
Run 400m
15 Back Squats
Run 400m
9 Back Squats
10:45 Rx
Not thrilled about my time, but not surprised either. I'm such a slow runner.

12/11/12
Ran 3 miles, 30 push ups, 30 sit ups and practiced DU - got up to 10, I need to start stringing them togehter and stop breaking them up with a single in between each double.

3/9/12 1 pm with Will

Warm-up:
2x Ritch St. Run, 10 Kipping, 20 walking lunges, 10 dislocates

Strength:
Clean & Jerk
5 #65, 3 #75, 3 #85, 3 #85, and two failed attempts at #90
I have been suck at #85 FOREVER and it is seriously starting to piss me off. I know I'm strong enough, and I'm getting the bar high enough, I'm just not getting under it quickly enough. FU#*!!!!! There are not enough 4 letter words to describe the degree to which I'm getting pissed.

WOD:
5 Rounds of:
12 Deadlift
9 Hang Power Clean
6 PUsh Jerk
14:06
Rx was @#110 but I did #65 b/c of those mother effing cleans. Not that I can push jerk #110 either

practice, practice, practice.....

3/6/12 - First day back at LLF in two weeks, and it felt great!

Warm up
3 Rounds of:
3 Wall Walk hand stands
6 Pull-ups (started w/2 black bands then moved to orange)
9 Hollow Rocks

Skill/Strength:
30 s holds of hand stands. I need to work on keeping my shoulders open and keeping my head off of the wall.

WOD
AMRAP for 15 min of:
5 Deadlift #125
10 Abmat sit ups
15 KBS (1 pood)
6 Rounds + 4 deadlifts @ Rx

3/3/12
Busy day, but I managed to squeeze in a 3 mi run + 20 push-ups. I need to start making more of a point of doing at least this much on my busy days. It felt good to move a little.

2/29/12 - Awesome workout with two of my co-workers, one of whom teaches some sort of kettlebell class on the side and the other is also a CrossFitter

3 Rounds of:
8 Jumping Squats
8 Burpees
8/each arm Sledgehammers #20
12 Deadlift w/dumbbells #35 ea hand (it is a game changer to not have a barbell)
12 "T" Push-ups #5
12/each arm One arm Push Press #20
12 lunges #20
12 sort of like SDHP but with the dumbbell #35 - I can't remember what she called it

10 min on the elliptical


2/28/12
I had 25 minutes to squeeze in a work out during my conference so...

Run 800m
50 KBS #35
5 Rounds of 10 sit ups, 10 push ups
Run 800m

I totally dropped the ball on keeping my log the other week, so here is a re-cap of the past two weeks. I'm off to San Antonio this week for a conference, so hopfully I can get in some hotel gym workouts while I'm there.

2/25: Tough Mudder in Temecula - Approx. 11 miles and 25 obstacle courses. It was awesome! I had such a great time with my friends who did it with me, what a great team! The only thing that could have made it better would have been if I wasn't still congested and coughing, but I powered through and am ready to do it again.

2/20 - 2/23: I had the Flu. It sucked. I would have much rather been getting my ass kicked at LaLanne Fitness!

2/17/12: CrossFit

2/16/12: Ran 5 miles, 30 push ups, 30 sit ups

2/15/12: CrossFit

2/10/12

Warm-up:
5 Rounds of:
25 DU (mixing in the DU with singles)
10 Ball Slams #14
5 Ring Pull Ups
2 min squat hold

Strength:
1,1 - 2,2 - 3,3 .....
Pull-ups (2 BB) + max height box jump (26 in)
Score - 8

WOD:
3x 250m row for max cal
16-16-16

2/9/12

Warm-up:
750 m run
50 walking lunges w/#25 over head
750 m run

Skin the cat
I'm terrible at this for some reason. It was pissing me off because I think I'm strong enough. Aaron said I'm not pulling enough. ... it is always the pulling that gets me.

Strenghth/Skill:
3, 3, 3, 3, 3 Turkish Get Ups first set at #15 rest were #20
10, 10, 10, 10, 10 GHD Sit ups

WOD:
"Helen"
400 m run
21 kettle bell swings (1 pood)
12 pull-ups (orange band)
14:50

Running today really seemed to be slowing me down today. I have blisters on the bottom of both of my feet from my run last night, which wasn't doing me any favors. My feet are still getting used to running toe to heel. I rolled the dice this morning when I got up about whether or not we'd be running much today. Oh well, just gotta suck it up.

2/8/12

Missed the 5:30 class that I was planning on going to. It was a long work day! So, I hit the streets and ran 6 miles + 30 push ups. The run felt great, it has been a while since I've done 6 miles. I'm finally hitting my stride again with running.

2/6/12

Warm-up: 2 Rounds, 30s/ea of
Squats, hollow rocks, push-ups, superman, kipping, sotts press, dislocates, sansome stretch

Strength:
5x 20s on/40s off all with #15 dumbells & #25 bar for L-sit
seated press
rows
bench press
L-sit press
For all the movements I was hitting 11 - 14 reps. I knew I wouldn't remember the breakdown for my WOD Log.

WOD:
3 rounds
1000m row
30 ring dips (orange band)
24:20

2/3/12

Warm-up: 400m run

WOD - Death by Barbell
5 Rounds of:
15 Deadlift
12 Clean
9 Front Squat
6 Push Press
#65
Time: 24 minutes

This was death to the barbell. My barbell broke on the 4th round, which also explains why my left wrist was killing me and I was having an impossible time with the cleans & presses. I do struggle with cleans, which is why I was at #65 instead of #75, so I really thought it was just me sucking. I've never been so pissed during a WOD when everybody is finishing around me. I was pretty happy when I realized it was the equipment and not me. Once I got a new barbell it was MUCH easier. I need a re-do to get my true time. ... Thanks Molly for setting me up to finish!

2/2/12

Warm-Up 3 Rounds:
10 K2E
15 KB Swings (1pd)
20 GHD Sit ups

Strength:
3 Rep Max Deadlift
Got up to #165 but kept failing on the 3rd so my max was #155

WOD
5 Rounds:
8 bar-facing burpees
8 DL (#115)
8 K2E
11 min + some ... I need to keep my log more up to date so I remember my times

1/31:

Warm up:
Practice DU

3 Rouds 30 sec each of:
Kipping pull-ups
Back Squat w/PVC
Hollow Rocks
Push-ups

Strength:
5x5 Back Squat - high bar
#65, #95, #115, #105, #105
I reduced the weight since I failed on my 3rd squat @115 - I did finish all 5, but couldn't string them together without dropping the bar.

WOD:
50, 40, 30, 20, 10 Walking Lunges w/#25 plate overhead
150, 120, 90, 60, 30 Jump Rope
15:00

1/30:
5 mile run + 30 push ups

1/26

Warm up:
3 Rounds
5 Deadhang Pull-ups (orange band)
7 Push-ups
10 Toes to Bar
15 Squats

Strength:
Seesaw Press
5x5 (each arm)

Follow each set with max push-ups

#25 - 10 push-ups
#25 - 8 push-ups
#25 - 7 push-ups
#25 - 7 push-ups
#25 - 7 push-ups

WOD:
AMRAP 7 minutes
7 Push Press (#55) Rx was #65
7 KB Swings (1pd)

Score: 8
25 burpees for not getting to 10. I guess I was a little ambitious on the weight

1/24/12

Warm-up:
4 rounds - 30 sec each
Jump Rope
Air Squats
Push ups
Hollow rocks

Skill/Strength: Snatch Grip Deadlift

Snatch Grip Deadlift Complex:
2 SDL/1 SDL + high pull for 10 rounds (1 every 90 sec)
First 5 @95# Last 5 @105#
I was trying to focus on getting the form down before adding too much weight. I can definitely go higher next time.


WOD:
12 minute ladder
3-3, 6-6, 9-9, etc.
Snatch Grip Deadlift 75# (Rx was 95#)
Wall Ball 14#

Score: 15 + 9 SDL

I haven't been keeping my log for just over a week now. I was traveling all last week between San Diego and St. Louis. I did get in a few trips to the gym and a few runs as well. I've been adding distance running while working on toes to heels, and my calves are soooo sore.

1/12/12 8 am w/Natalie

Warm-up
3 Rounds of:
Ritch St. Run
250 m row

Tabata Hollow-rocks (7)

Strength:
Box Squat
3 #85, 3 #105, 3 #115, 3 #125, 3 #135
Next time I need to start at a higher weight

WOD:
10, 9, 8, ... 1 Box Jump (20)
1, 2, 3, ... 10 Wall Balls (#14)
Rx 8:14 (I think it was 14s, I can't really remember)

1/10/12

Warm-up: 2 Block Run

Baseline: 7:04
For some reason my time got worse since yesterday :(

Strength: Bench Press 7x2
75, 75, 95, 85, 85, 85, 85
I really have no idea what my problem was today, I usually have no problem doing this at #100, but failed when I did 95. ... So annoying.

WOD:
15, 12, 9, 6, 3
Bench Press (#65 since I'm sucking today)
Pull-ups (2 BB)
10:20

1/9/12 - 4:30 w/Chris

Warm-up: Baseline
500 m row
40 air squats
30 sit ups
20 push ups
10 pull ups (2 black bands)
6:23

Strength: Snatch Balance
7x1
45, 55, 60, 65, 70, 70, 70
The overhead squat is definitely at the very top of my list of movements I suck at. The weight isn't difficult to get overhead, but I struggle with doing this as one fluid movement vs. doing more of a push press then squatting.

WOD:
21, 15, 9
Overhead Squat (#35 - Rx was 65)
Burpees
9:07
#35 wasn't difficult to pull off un-broken, I will up the weight next time. It was the burpees that really slowed me down

1/5/12 Cardio Day

Warm-up: Ritch St. Run

3 Rounds of:
10 Box Jumps
10 K2E
10 Wall Balls #14

WOD 1:
1 mile run w/15 lb plate
9:27

WOD 2:
Tabata abmat sit-ups w/PVC Pipe
7

WOD 3:
2000 m Row
9:20

It felt really good to do a lot of cardio today since I'm already sore from yesterday. ... Did I mention I'm never going on vacation again?