5/18

WARM UP
2x
Bridge Wall Walks
Hollow Rocks
Tuck Jumps


**It was too early for me to try going upside down... I tried, but my head wasn't let me go all the way down.

STRENGTH
Tempo Back Squat (3 count down, hold at the bottom for 2 counts, 1 count back up)
5x5

95 - 125 - 135 - 145 - 150

**Started a little lighter due to the tempo. But, felt good!

WOD
For Time
Row 500m
25 Back Squat (65#)
25 Pull Ups
25 Back Squat (65#)
Row 500m

Time: 10:16 (RX)

**I liked this one. Good for a Friday. The only disadvantage is the row. I caught up with squats and pull ups, but row pushed my time back a bit.

5/17

WARM UP
1000 M Row

20x Dislocate to Lunge
10x Inch Worm

3 Rounds
5x Pull Ups
10x Hollow Rocks
15x Air Squats

Strength
Deadlift 5x5
95#, 125#, 145#, 155#, 160#

Finisher
15 Min AMRAP
9x Deadlift (100#)
12x Crossfit Pushups
15x Box Jumps (20")

Rounds: 7+22 (RX)

**This was a tough one, but I liked it. Dropped off the box and caught with my hand and wrist...ouch! But, kept moving. I worked on getting weight closer to chins and straightening up to protect back. Whooh!

5/16

REST

**I looked at the workout and sadly again with wrist HPC decided to take a day off. And went to Dr. Dan. Looks like I am taping for 2 months! But, I can still go!!!

5/15

WARM UP
Row 400 M

2 Rounds
40 Double Unders
30 Walking Lunges
20 Squats
10 Pistols

WOD #1
800m Run
Max Rep OH Walking Lunge (25#)

Total: 42

**Run was a bit slow. Lovely achilles! But, squeezed in the lunges.

WOD 2
AMRAP 12 Min
12x Front Squats - alt Back Squats (55#)
12x OHS
12x Plate Burpee (25#)

Rounds: 4

5/14

WARM UP
400 M Row

3 Rounds
10 Pullups
10 Inch Worms
10 Situps
10 Squats

WOD #1
500 M Row
50 Push Press (65#)
50 T2B

Time: 12:23


WOD #2

Double Tabata (not alternating)

Thruster (55#)
Burpee Box Jumps (20")

Score: 5/3

** A little beat today just getting back, but loved this work out. Ok, yes I am one of the few. Again, stayed low on both of these due to wrist.

5/12


Elliptical - 35 min

3 Rounds:
20 Squats
20 Sit Ups
10 Push Ups

**Just tried to squeeze in a quick one.

5/10

WARM UP
20 DU - anchilles tight so stopped at that

Elliptical - 30 min

WOD
10-9-8>1
1-2-3>10
Burpees
Sit Ups

Time: 6:53

**A little tired and hungover today when doing burpees felt a bit slower, but squeezed it in! 2 days in a row getting down with burpees!

3 Rounds:
20 Squats
20 Push Ups
20 Sit Ups

5/8

Elliptical/Bike - 35 min


WOD#1
10-9-8>1
1-2-3>10
Bench Press (20#)
KB Swing

Time 4:37

WOD#2
21-15-9
Burpees
CF Sit Ups

Time 4:28

5/7
**Took weekend off... Did a nice workout at the outside gym at the hotel!

WARM UP
3 rounds:
20 Squats
20 Push ups
20 CF Sit Ups

WOD
5 rounds:
7 DB Snatch Rt (20#)
7 Push Press

7 DB Snatch Left
7 Push Press

30 DU

Time: 8:33


** I liked this one the other day. I showed Chris, so we did a version with a few less DU. But, still great shoulder work!

Double TABATA

Hollow Rock-11
Superman

5/4
Last class before Hawaii! Headed to renew our vows in Maui 5/5-13!

WARM UP

Various wrist stretches
Discocates, couch stretch, calf stretch

Hang Clean Complex

Shrug, Pull, Clean
Few practices with 35# bar
7x2
Shrug- worked up to 115#
Pull- worked up to 95#
Clean- attempted ...really felt in my wrist, so decided to do alt move. Also cut short, since we were running over.

WOD
Row 2k- 1500m (shortened row due to time)
50 Pistols (started holding rower then moved to small box to use legs more)
30 HPC - I had to alternate with Back Squats for wrist (95#)

Time: 15:30

** Running slow today. But, had to get this in!

5/3

WARM-UP

20 DL+Lunge
15 OHS
10 Inch Worms

WOD #1
5 RFT
7 DB SN Rt. (25#)
7 DB PP Lt.
30 DUs
7 DB SN Lt
7 DB PP Rt
30 DUs

Time: 16:20

** Nice workout. Wasn't to bad on wrist kept reasonable weight.
shot through first few set DU. Feeling Achilles. Time to stretch!

WOD #2
For Time
50-40-30-20-10
Row (Cal)
Abmat Sit-ups

Time: 22:20

** Knew this one would take a bit with the row. Caught up time with abs.

5/2

WARM UP

3 Rounds of 10 each
Hollow Rocks
Push Ups
Pull Ups
Overhead Squat
Deadlift

**Well got through the push ups, because I was determined to have the wrist get better. It actually wasn't too bad. Just kept rotating and stretching.

STRENGTH

Deadlift
5 Reps @ 95
4 Reps @ 125
3 Reps @ 145
2 Reps @ 155
1 Rep @ 160 (PR)
1 Rep @ 165 (PR - tried a little more!)


WOD
10-1 Deadlift (105#)
1-10 Burpees

Time: 7:18

**I may have been able to go up just a little on DL... I was happy with going straight through DL and almost every burpee not stopping. Maybe one or two "quick" pauses in burpees only.

5/1

**As much as I wanted to do the workout today at LLF, I knew with all pushups and ring dips it would be tough on my wrist. :( I love those! So, I did my own at the gym in the condo.

WARM UP

1500m Row

20 DU - this was not working it really irritated my wrist, so I stopped.

WOD#1
10-9-8>1
1-2-3>10
Burpees
CF Sit Ups

Time: 6:38
**I was feeling the wrist, but since it wasn't full pressure I kept going. But, I think it slowed me down a bit.

WOD#2
8 min AMRAP
8 KB (20# DB)
8 Bench Press (20#)

Rounds: 11+7

**I felt like I needed a little more, but kept weight low to avoid the stress on the wrist. Man this is not fun...ice, ice, ice! But, got in a descent sweat!!!

4/30

Back home!!! Missed the LLF family!
One week to get back on it! We are out next week to renew vows!!!

WARM UP

250M Row
1 Min Couch Stretch Each Leg
250M Row
1 Min Calf Stretch
250M Row
1 Min Hamstring Stretch

STRENGTH
Back Squat
5-4-3-2-1

95# - 125# - 145# - 155# - 160#

**Actually wasn't sure how this would effect my wrist. It hurt as it got heavier, but managed to keep up the weight!

WOD
AMRAP 20 Min

Ritch St. Run
Back Squat 29 reps (95#)

Score: 4+Run (RX)

**Due to not being able to clean (wrist) I used the rack as Aaron's suggestion. So it may not literally be RX. But, did the weight!

4/28

DAY 7
Leaving tomorrow...sad day! Soaked up all the sun!

WARM UP
30 min Spin

5 Rounds:
20 Squats
20 CF Sit Ups

3 Rounds:
15 Hollow Rock (hold)