Friday 5/13/10
5:30 class with Will

Warm Up
3 Rounds
20 Superman
20 Hallow Rocks

Tabata
Double Under
Walking Lunge

4 Rounds
10 GHD
10 Over Head Squats

3 Rounds
1 min Hold Plank Position

WOD CF OPEN 11.2
15 min AMRAP
9 15# Lunges
12 PVC Sit Ups
15 20" Box Jumps

8 Rounds +5

Okay its been over a week now...I was feeling cranky, heavy and upset with my eating habits. Its time to get back into it or to do the best I can. I'm going on 5 weeks with my wrist injury. I'm seeing Dr. Lord so let's hope for a speedy recovery. I miss lifting!!

Tuesday 5/10/11
4:30 class with Chris

Warm Up
Jump Rope 5 min

3 Rounds
Lunges 20x
DU 20x

Tabata Weighted Rock n Roll Up
15# 4-5 each set

Finisher
21-15-9
20" Box Jumps
10# MB sit ups
4:38
21-15-9
20" Box Jumps
10# MB sit ups
4:33

I had to create my own workout, whatever works right?
I'm happy to be back and I'm on the PALEO, hell yeah - Protein, fruit and vegetables BABY!!

Tuesday 4/26
5:30 with Chris

Warm up
1000m Row

Strength OHS
10x 35#
5x 55#
1x barely at 65# - my wrist was killing me with this lift
5x 60# - much better on my poor wrist

Finisher
Each minute on the minute for 10 minutes:
5 Hallow Rocks - I had to switch it up a bit due to my wrist
Max Overhead Squats 35# - Bar ONLY! I could not clean 55# with my wrist injury so I used the bar only for this WOD
100 total OHS

Monday 4/25/11
5:30 class with Will

Warm Up
5 Rounds
10x OHS w/PVC
10x Dislocates

BW Strength
HSPU

BB Strength
Deadlift
3 - 105#
3 - 135#
3 - 155#

Finisher
"Tabata Something"
32x :20/:10
KB Swing 1 pood - 9
Push Up - 8
Sit Up - 9
Squats - 15

I missed Mondays with Will, great way to start my week off right with a GREAT workout! I love it

Saturday 4/23/11
8:30am Sealfit Saturday with Scott

Warmup
3 rounds:
20 walking lunges
10 dislocates

Couch stretch
Curtis P movement review (power clean, lunge L, lunge R, push press)

WOD
"Kiss the Bunny"
AMRAP in 30 minutes:
Curtis P First 5 mins. at 65# I had to drop to 55# for the rest of the WOD because of my wrist
+ 2 bar facing burpees every minute on the minute

45 total Curtis P's - This workout was pretty intense and a great way to practice the power clean technique. Thanks Scott!

Friday 4/22/11
4:30 class with Chris

Warm up
800m jog
Hip & hamstring mobility
Tabata air squats - 15 each time!

WOD
“The Dirty Thirty + One Mile Run”
30 Box Jumps 20"
30 Jumping Pullups
30 K.B. Swings (1 pood)
30 Lunges
30 Knee to Elbow
30 Push Press (45#)
30 GHD Back Extensions
30 Wall Balls 10# 9 ft
30 Burpees
30 Double Unders
+ 1 mile run (4 laps down & back on Ritch Street, crosswalk to crosswalk)

24:15

Sunday 4/17/11
11:30 class with Sarah and Rob

Warm Up
tabata OHS w pvc, dislocates in rest
8 OHS each round

Squat Snatch work: 5x3 - I first worked on the high pull I needed to get this movement down to be able to snatch properly. I was able to get it thanks to Rob and Sarah. I appreciate the patience and you taking the time to teach me the way! I'm very thankful, so thank you.

3x55#
3x55
3x55
3x55
3x65

Finisher:
5.4.3.2.1
Squat Snatch 55#
box push ups - I like these! Again thanks to Sarah for showing me a new way to do push ups. I'm always looking for ways to improve
350 m row

5.4.3.2.1
power snatch 55#
reg. push ups
350 m row

5.4.3.2.1
OHS 55#
dead hang pull ups
350 m row

This class rocks and kicked my butt! I'll be back for more

Thursday 4/14/11
4:30 Class with Chris

Warm-up
- 1000m row

WOD
Fight Gone Bad:
- Wall-balls (10#) my darn wrist is limiting my strength
- Sumo deadlift high-pulls (55#)
- Box Jumps (20" box)
- Push-press (55#)
- Row

Score: 250
Holy Hell this is great stuff! What a workout.

Tuesday 4/12/11
4:30 class with Chris

Warmup 5 rounds of
5 dead hang chinups - Feelin' strong. Had to jump on the black band for the last round, my wrist was feeling the pain.
5 pistols on each leg
5 Hang power clean with 35#

HPC sets of 3 at 55-65-75-80-75-75 My wrist again is limiting my strength in upping my weight but this is also helpful for me because I need to practice proper lifting technique.
Double tabata Hang power cleans 65# & air squats
Score 5,15

Sunday 4/10/11

Sunny San Francisco! Sweet ride to the beach on my bike.

My legs are feeling strong. Enjoyed every minute of it!

Saturday 4/09/11
10:30 class with Scott

Warm Up (20m)
Hip Mobility Drill
-10 Rounds

100x Hollow Rocks
AFAP (in as few sets as possible)

Tabata Jingle Jangle

Skill/Strength (15m)
Wall Climbs

Finisher (25m)
5x 3 min Intervals
AMRAP in 3 min of:
3x Thruster 55#
6x SDLHP
9x Lateral Burpees

1 - 6/12/18
2 - 6/12/18
3 - 6/12
4 - 18/6/12
5 - 6/12/18

I should be coming in every Saturday! Great workout. Complete hour of endurance and strength exercises.

Wednesday 4/06/11
Open WOD #3

AMRAP in 5 min. 110# Squat Clean Jerk

I warmed up for awhile. 110# is more than I've cleaned before. I spent a good amount of time warming up with 85# to get the technique down. Had to move up in weight - 95# I struggled and struggled to get a squat clean at this weight. I could push press 95# no problem but need to get the squat clean down!
I nailed 2 or 3 at that weight and before I knew it my heat was up.

I spent the 5 min. trying to squat clean 110# - unsuccessful and pretty upset

My new challenge is to work on the technique, I've got the strenth

Tuesday 4/05/11
5:30 class with Maribel

WOD #1
"SHOTGUN"
For time: 2:35
50 Burpees
WOD #2
21-15-9 rep rounds for time of: 10:25
Deadlifts 85# Keeping it light for Open WOD #3 actually felt nice to warm up and take it easy
Knees to Elbows - I like to do a dead hang knees to elbows, I'm working on my six pack
WOD #3
15-12-9 rep rounds for time of:
DB Thrusters 40/25#
350m Sprint (Ritch Street)
I skipped the DB Thrusters instead I did Air Squats after each run down Ritch

Friday 4/01/11
5:30 class with Chris

"Barbara"
Five Rounds
20 Pull Up
30 Push Up
40 Sit Up
50 Squat

4:46/12:28/21:05/30:14/39:34 Final

I loved, loved, loved this workout! Feeling strong, well balanced and very active.

Wednesday 3/30/11
WOD #2

15 Min. AMRAP
9 Dead lifts 100#
12 Push Ups - Chest to floor w/hand release
15 20" Box Jumps

7 Rounds + 9 Dead lifts & 4 Push Ups

Thrilled with my results! 2 down, 4 to go