Tuesday 5/15/12
4:30 pm class with Will

Warm Up
2 Rounds of
40 Double Unders
30 Walking Lunges
20 Air Squats
10 Pistols

WOD#1
6min on the clock
800m Run
Max OH Weighted Lunges 25#
Total 42

WOD #2
AMRAP in 12min
12 Front Squats 45#
12 OH Squats 45#
12 Plated Burpees 25#
Total 3 + 1

Monday 5/14/12
4:30 pm class with Chris

Warm up
400m run
3 Rounds
10 Pull Ups
10 Inch Worms
10 Sit Ups
10 Air Squats

WOD #1
500m Row
50 Push Press 55#
50 T2B
Time 13:19

WOD #2
Double Tabata
DB Thruster 15#
Burpee Box Jumps 20"
Total 76

Sunday 5/13/12
9am Workout at the lake

4 Rounds for time
Run around property
30 Walking Lunges
30 AB Mat Sit ups
30 Push ups
30 Air Squats
Time 21:11

Thursday 5/10/12
4:30 pm class with Will

Warm up
2x Jog around the block
Tabata Ab mat Sit ups -11
Burgener Warm up

Strength
Hang Power Snatch
5 x 5 55#

WOD
3 Rounds for time
21 HPS 35#
40# Medicine Ball 200m Run
Time 10:22

Wednesday 5/09/12

So sore from Monday 20min. Hot Tub Soak ; )

Lyon Street Stairs 3 Rounds
Lunges and light jog

Monday May 7, 2012
4:30 pm class with Chris

IT'S ABOUT TIME!!!!
Holy time off...Noah moved in and I went to Paris : ) not bad but I miss LLF and its time to get fit.

Warm Up
Jog around the block
30 Lunges
30 Push Ups
30 Dislocates

Deadlift
5x5 75#
Deadhang Pull Ups
5x5

WOD
10-9-8-
Dumbbell Bench Press 15#'s
Dumbbell Swing KB 1pood
Dumbbell Squat Cleans 15#'s
Time 10:35
YES!!! Feels good to be back (Let's keep it that way)
Back on the Paleo too. Time to get focased and be serious about my shit

Monday 3/26/12
4:30 pm class with Chris

Warm Up
Junkyard Dog

Strength
Bench Press
10x2/2 min.
85#

WOD
AMRAP in 8 min.
8 Dumbbell Push Press 20#
8 Push Ups
8 KB Swings 1pood
Rounds 6+4

Tabata AbMat Sit Ups
Tried to hold 12 did not happen. I was done

Sunday 3/25/12

3 Rounds of:
50 Jumping Jacks
10 Pushups
20 Sit Ups
20 Bicycles
20 Mountain Climbers
30 Second Plank

Friday 3/23/12
4:30 pm Class with Sarah : )

Warm Up
500m Row
50x DU
25x Squats
300m Row
30x DU
15x Squats
100m Row
10x DU
5x Squats

Strength
Front Squat
10x 2/2min.
95#
Thank you Sarah for the helpful tip... Think of this as a an ab workout, keep your core tight and dig deep through the heels.
I feel my legs can handle more weight its my shoulders that can not (I'm lifting with the bar across my collar bone due to my wrist)

WOD
For time
30 Walking Lunges
Ritch Street Farmer Run with 2-.5p
30 Walking Lunges
Ritch Street Farmer Run with 2-.5p
30 Walking Lunges
Time 10:10 I was the last one. This one was tough for me. A lot of legs! My weakness or should I say my growth. I will continue to work hard and be strong

Thursday 3/22/12
4:30 Class with Sarah : )

Warm up
1000m Row

3 rounds
10 dislocates
10 OHS
10 inchworms
10 kipps

10x2reps
Strict Pull ups

Tabata Hollow Rocks

WOD
3 rounds of:
350m (Ritch st) run
21 Thrusters 15# each
12 ring dips
Time 11:02

Thank you Sarah for suggesting the foam roller for my shoulder, so much better today!

Tuesday 3/20/12
Run to CF 4:30 pm Class with Will

Warm up 10min
3 Rounds:
Row 250m
15 Back Squat 35#

Strength 30min
Back Squat (4min Rest in between)
5 x 5
95# Feeling Strong
Continuing to work on proper form each rep to the next

WOD 10min
Double Tabata (20/10 x 16)
KBS 1p
CF Push up

Run home
2 Sets of 20
BB Roll outs and stretching
Score 10/9

Monday 3/19/12
45 min Run with the girls
SOMA Sprint 7th Street to 2nd Street
2nd Street to Ball Park
Mc Covey Cove to Mission Bay
Mission Bay back to Brannan Street

2 Sets of 20
Ab Mat Sit ups

2 Sets of 10
BB Roll outs

Sunday 3/18/12
50min Run SOMA, Downtown, Embarcadero and back

Saturday 3/17/12
8:30 am class with Scott

Sealfit Fifty
40m AMRAP

50x Box Jumps 20"
50x Pull ups
50x KB Swings 1P
50x Walking Lunge
50x K2E
50x Push Press 55#
50x GHD Back Ext.
50x Squat Jumps
50x Ab Mat Sit ups
50x DU
Total 569

Tuesday 3/13/12
6am Class with Chris

Warm Up
Easy 1000m row
Hard 3 Rounds 250m Row

Strength
Deadlift
5-4-3-2-1
Worked up to 145#

WOD
For time
10,9,8,7,6,5,4,3,2,1
K2E
1,2,3,4,5,6,7,8,9,10
Deadlift 115#
Time 9:30