4/1/11:

Warm up - 2 Rounds of: 10 lunges, 10 pull ups (green band), 10 toes to bar (some were more Knees to Elbows), 10 OH Squats, 10 Dislocates

WOD - "Barbara"
Four rounds (Should of been 5, but didn't have time) of:
20 Pull-ups (green band)
30 Push-ups (started out off my knees, but had to switch to my knees)
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
38: 26

3/30/11: 7 am with Michael

Warm up - Ran 1 mile
Mobility Training - we did a bunch of crazy stuff (over/under "fence", frog leaps w/burpee) & stretching
Skill/Strength - Practice kipping pull up (slowly but surely getting better, just not there yet)

WOD: AMRAP in 15 min. - finished 5 + 3 Deadlifts
85 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 20" box

I'm starting to notice myself getting stronger and a little bit better at some of the movements.

3/28/11 - 12 pm with Will


Warm-up: Practice Double Unders (I am up to getting about 7 DU's with singles in between before I mess up)

Tabata
Box Jumps (9) & Push-ups (5)

Skill: Shoot Throughs

Strength: Thruster
3 reps x 6 times
max 70 lbs
Will says I have 20 more lbs in me, so 90 lbs next time!

WOD
10 to 1
Thruster @ 50 lbs
Knees to elbows
10:29

3/24/11: 6:30 w/Chris
Warm up - jogged to class, 2 rounds of 20 double unders, 20 walking lunges, 10 sit ups

Skill/Strength - Split Jerk, 8 rounds of 2 @ 35, 55, 65, 75, 65, 65, 70, 70

WOD - "Grace" 30 Clean & Jerks @ 65 lbs, time: 5:48


3/23/11: Crazy work week, I have been putting in 10 - 12 hours a day. So, since I hadn't made it to a class all week, I checked out the WOD's online and did a little modified version in my apartment. Which was: 50, 40, 30, 20, 10 jumping jacks & sit ups with 10 push ups between each round and 150 jumping jacks at the end

3/19/11 - I had total gym ADD today. I dropped my car off to get serviced and ran the mile home, then went to the gym in my apartment bldg. and did 50 sit-ups, thew around some weights to work my shoulders, triceps and biceps then did 10 min on the elliptical, got bored and did 10 min walking at a full incline (15%) uphill at a 3.5 pace for 10 minutes then quit. ... at least it was something.

3/18/11 - 4:30 class with Chris

warm up: row 1,000 meters & practice double unders (I got up to 4 DU before messing up, this is a record)

Strength: Box Squats - 3 Reps per minute for 10 minutes
45 (2 sets), 55 (3 sets), 65 (5 sets)

WOD: 8 Rounds of:
8 Back Squats (65 lbs)
8 Push ups (I completed all rounds off of my knees, yay!)
8 Reverse Burpees (I did modified version of candlesticks w/a jump), I can do the handstands against the wall, but there was no possible way I would have finished all 8 rounds in less than 20 min had I done so.
Time - 19:42

good post

3/16/11: 7 am all alone with Michael
warm up: jump rope then 3 rounds of 10 each: candlesticks, ring dips (purple band), practice kipping pull ups

Strength
5 rounds of: 1 power snatch, 1 OHS, 1 Hang squat snatch, 1 power squat snatch - finished with 45 lbs total. The weight was pretty easy, but we really focused on my technique, and I literally fell on my butt a couple of times.

WOD: AMRAP in 10 min
Rx was 30 double-unders, but since I can't get more than two in a row (but yay I can even do them now!), Michael had me modify it to 15 double unders with as many single jumps in between as needed... + 15 Power Snatches (45 lbs) - completed 3 rounds of double unders, 2 rounds of power snatches + 9

3/11/11 w/Chris

Warm up: practice double unders

Skill/Strength: Sumo Deadlift High Pull Ladder on the minute (65 lbs) 1, 2, 3, 4, 5, 6, 6, 6, 6, 6, 6 (should have made it to 10, but that just wasn't happening)

WOD - 3 rounds for time of:
500m Row
10 Knees to Elbows
20 Overhead Walking Lunges (#25 Plate)
....and I don't remember my time, this is what I get for waiting to write it down. I believe it was 17 min something.

3/10: 5:30 w/Will

Warm up: Run around the block
4 min Tabata alternate kettlebell swings (1kg 10 each time) and jump rope (range from 38 - 44)

Squat Clean
5@ 45 lbs, 4@ 55 lbs, 3@ 55 lbs, 2 @ 55 lbs, 1 @ 65 lbs, 1 @ 65 lbs, 1 @ 65 lbs

10 MIN AMRAP:
6 Squat Cleans @ 55 lbs - Completed 3 rounds
12 Pull-Ups (green band) - Completed 2 rounds + 7 in my third
24 Jump Tucks - not sure if I'm calling this the right thing - Completed 3 rounds

I dropped the ball on keeping my workout log for more than a week now. I was out of town for 8 days at a work conference and then for fun in Miami. I did get in a nice jog on the beach in and danced a lot (without drinking). I know there was one Crossfit class I attended that never got logged...oopsie :(

2/22/11
Warm up: practice double unders for 5 minutes

Power Clean
3-3-3-3-3 @ 55lbs - I should go higher in weight next time

Four rounds for time of:
8 pull-ups (green band)
8 ring dips (purple band)
16 Dumbbell Snatches @ 20 lbs
15:42

2/20/11
Snowboarding

2/17: 5:30 with Chris

Warm up: Row 1000 m, Run 800 m & dynamic stretching then 2 Rounds of: 10 air squats, 10 ring ups, 10 V-up, 10 Knees to elbows

Sumo Deadlift - 5 @ 55 lbs, 5 @ 65 lbs, 5 @ 85 lbs

WOD: 21-18-12 (in 20 min) of:
Sumo Deadlift @ 85 lbs
Ring Dip (purple band)
V-Up

2/16: Nothing. I had myself convinced that I'd come to class after I drove home from Chico, but that just didn't work out.

2/15: Traveling for work, I'm in Chico. So, I checked out the travel workouts and picked one and added a bit to it.

WOD: 100 Jumping Jacks, 75 Air Squats, 50 Push ups, 25 Burpees for time (13:28). The push ups really slow me down, but at least I'm off my knees.

4 400 m runs @ 100% (7 mi/hr speed) w/about a 30 second rest in between each

2/14: off

2/13: Ran 3 miles practicing toe to heel (prob did about 2 miles this way). 50 push ups & 50 sit ups.

I got a pair of the Nike Free Running shoes, which really makes a difference and makes it a lot easier to run properly. I highly recommend these running shoes!

2/11 & 2/12 - Off

I already know tomorrow will be an off day. I have to drive to Quincy, do a presentation and get home, which = 9 hours in the car plus a 2 hour presentation. I'd rather be working out!

2/9/11 - 4:30 Class with Will
Warm up: 500 m row, 3 Rounds of: 10 air squats, 10 hollowrocks, 10 push ups, 10 pull ups (green band)

1 Rep Max Strict Press @ 75 lbs

As many rounds as possible in 20 minutes of:
15 Kettlebell Swings w/1pood
12 Toes through Rings (sort of 60/40 with getting my feet up there and knees to elbows)
9 Burpees
Completed 6 rounds + 4 Kettlebell swings

2/8/11 - Nothing. Crazy work hours this week.

2/7/11: Nothing. It is almost 7 pm, and I'm writing this from my office, because I'm working late again. I am seeing the benefit of posting this.... It is embarrassing how little I've done the past few days.

2/6/11: Ran 3 miles, 40 push ups. Felt A LOT better than yesterday

2/5/11: Ran 2 miles, 30 sit ups and 30 push ups. It wasn't the best workout in the world. Too much wine the night before.

I ended up taking the 2 & 3rd off mainly because I could hardly walk I was so sore from practicing running toe to heel when I ran on Monday. Unfortunately, I received Scott's advice not to run too long of a distance this way your first time. Oops... I ended up not working out on Friday either because I was just too busy with work. Crappy excuse I know, poor planning on my part.

2/1/11
400 meter run: 2 min, 25 sec
400 meter run: 2 min, 15 sec
400 meter run: 2 min, 01 sec

3 Rounds of: 10 Candlestick rocks, 10 pistols w/resistance band, 10 ring dips w/orange resistance band

20 Rep Back Squat, #1 for me @ 60 lbs

3 Rounds of: 30 Overhead Walking Lunges @ 15 lbs, 90 jump rope in 9 min and I can't remember how many seconds, I want to say somewhere around 30 or 40 seconds.

I took the weekend off, and today I ran about 4 or 5 miles w/ A LOT of up hill running. I used to belong to a running club in San Diego, and joined the San Francisco group tonight, which was a lot of fun and a good way to meet people since I haven't lived here long.

Since my last post I went to Portland. I took Thursday the 27th off and worked out in the hotel gym on the 28th. I used the WOD online as my inspiration to do what I could with the equipment I had on hand.

My WOD on Friday, January 28th:

Ran 1 mile
100 push ups (did the first 65 regular, the last 35 on my knees) broken up into 4 sets of 25
100 hollow rocks broken up into 4 sets of 25
100 back squats w/18 lb bar (this was the heaviest they had). I did 30, 20, 25, 25
100 kettle bell swings (used a dumbbell @ 20 lbs) - I could have done more weight but the higher weight dumbbells were too big and awkward to do the swings. This was done in two sets of 50