11/8

Warm Up
Run 2x around the block

Instead of TABATA - 2 minutes as many burpees as you can!

Total: 29
** My goal was 30...sooo close!

Strength
20 Rep Back Squat Day #5
120#

**Stayed the same weight today (I have gone up 25). I changed my stance just a bit more narrow. Yesterday with the Front Squats I felt a little pull in my hamstring, so Chris suggested to narrow and keep weight same.

WOD
"Mary"
20 min AMRAP
5 HSPU - used 2 mats- getting lower and better. More practice!
10 pistols - used ring
15 Pullups - used thin black band

5+10

**Chris was showing some tips for all movements, which definitely help! Today I was slower on pull ups. Since, there were more, I used the thin band. I need to practice kipping...linking together is still challenging!!! This is where you can slow down... Chris also showed me kipping for HSPU. At the end, so I was beat and couldn't push, but this def can help get more! I'll try earlier next time.

11/7

Soccer Warm Up
High knees/kick back/bear walk/crab walk/front rolls/back rolls


3 rounds:
10 front squats (35#)
4 back rolls
10 K2E

*Back rolls tough I kept going a bit side ways, but got over. I need to push off stronger.


Front Squat

10-10-10-10-10

85#-90#-95#-100#-105# 8x



WOD

Dbl Tabata
Front Squat (65#)
T2B

Total #82/43 R/X

**Started strong with squats then dropped toward the end...12/10/10/10/10/8/8/7/7
Toes to bar a bit slow, but getting those feet all the way up...6/6/6/6/6/5/4/4

11/4

**Another 5 down!

Warm Up
3 rounds:
3 Shuttle Run
10 Pull ups/kipping practice or HSPU
10 Push Ups

**I opt'd for HSPU getting more practice!

Push Press
3-3-3-3-3-3-3-3
55#, 55#, 65#, 65#, 70#, 70#, 72#, 72# (2x)

WOD#1
21-15-9
Overhead Squat (55#)
Burpees

Time: 6:48

WOD#2
400 m Sprint - alt 400m row
Start every 3 min

2:20/2:24/2:28

11/3


WarmUp:

3 Rounds
3 Hand Stand Push Ups - used 2 mats, but better took out weight...getting close!
6 Pull Ups
12 Push Ups
24 Squat

1000m row

Strength:
20 Rep Back Squat @120#


WOD:
"Lipson"
21-15-9
Back Squat (75#)
KB Swing (1 pood)

Time: 4:49

**I could have gone up in weight for squat. I tried 95#, but getting it over my head after a couple shoulder days I stayed safe.


11/2

3 rounds:
30 walking lunges
20 MB cleans (14#)
10 KBS (1 pood)

**I finally have stretched out my knee more and got it to the ground. So, I have healed! Almost there!

WOD:
5 rounds
5 clean complex (65#)
7 ring push-ups, 7 ring pull up from ground - modification for 5 MU
Time: 8:26

**This seemed a bit fast. I flew through Clean Complex. My right shoulder was tweeked, so I just busted through. I feel like the ring push ups could have been a tad deeper.

11/1

WARMUP
2 Laps around the block
Dynamice Stretching

Tabata T2B (5, 4, 4, 4, 4,4,4,4)

**Not into these this morning. My hand is still healing from last week and a little sore. So, I was slower.

STRENGTH
Power Snatch
5x5 (Touch & Go)
65#, 65#, 75#, 75#, 85#, 85#

**Last 85# got to 3x both tries.

FINISHER
10.9.8...1
1.2.3...10
Power Snatch (65#)
Box Over - alternative Kettle Bell Swing (25#)

Time: 7:40 --- forget exact

**I felt my right shoulder pull when I was doing 5x5. So, stayed a little low today which made it fly by. When I can do box jumps/over I will be back!

10/31

Warm Up
100 sit-ups then 1min squat hold

20-rep back squat day #3
@ 115#
**Day 3 - Been going up 10# each one...

WOD 1
'Fran' w/ strict 3min cut-off
21-15-9
Thrusters 45#
Pull-ups with medium and black band towards the end
Focus was on moving as fast as you could and not breaking up the reps.

**I should have gone lower with weight... got halfway 2nd set Thrusters. Whooh! Tough one!

WOD 2
10 rounds
10 SDLHP 55#
10 Push Press

Time: 13:07 R/X

10/28

**Got 5 days in this week and I feel good! Woohoo! I have been averaging 4, so what is one more!

Warm Up
TABATA DU

**Finally got approval from Dr. Dan to jump rope! I felt my achilles a bit, but "jumped" right in strong!

Strength
20 Rep Back squat #2
105#

WOD #1
10 min AMRAP
10 Deadlift (75#)
10 Hang Power Clean

6+10

WOD #2
1/2 Cindy (10 mins)
AMRAMP
7+3

** Not bad, but I think if my hand wasn't torn I could have sped up...ok boo hoo I know. My goal is to get 10 next time!


10/27

Warm-Up

Hip Mobility

3 Rounds
400m Run
15 Dislocates
15 OHS w/ PVC

OHS Positioning – Partner Stretch

Tabata Hollow Rocks

Skill - Strength

Overhead Squat

WOD - Finisher

For Time:
400m Run - ROW alternative
21 Overhead Squats (55#)
21 Box Jumps - alternative - kettle bell swings (1 pood)
400m Run - ROW alternative
15 Overhead Squats (55#)
15 Box Jumps - alternative - kettle bell swings (1 pood)
400m Run - ROW alternative
9 Overhead Squats (55#)
9 Box Jumps - alternative - kettle bell swings (1 pood)

Time: 12:31

**I was shaky today, so kept weight a bit low. I opt'd to do row for this round and I am still not able to do box jumps, so kettle bell. Whooh!


10/26

Warm Up
100 Dislocates
3 rounds of Cindy

WOD #1
21-15-9
Push Jerk (85#)
burpees

Time: 8:18

WOD #2
30 Push Press (65#)
350m run

Time: 12:20 r/x


10/25

Warm Up
1000m

100 Pullups in as few sets as possible

** Yes, I don't have large set # yet...working on stringing them together! Sets of 5/6 then down to 3s. I got up to 60 before they stopped. Ripped my hand toward the end, so it slowed me down. But, I was determined to get them done with NO band!

Strength
20 rep back squat
95#

WOD
150 squats
2K row
150 squats

Time: 11:22
**Jeanne and I teamed up, which was perfect. I was speedy on the squats and she had the length for the row! We won against all the ladies! Protein shakes on Chris!!!

10/24

Warm Up
Squat Clean progression

Mobility/Stretch
Overhead tricep stretch for elbows and wrist stretch on floor


Strength #1
1-1-1-1-1 Squat Clean
85#
95#
100#
105#
110# (PR)

WOD
7 Squat Clean(85#)
14 KB swings (1 pood)

Time: 11:22

*Good workout. Really concentrated on the squat clean. I need to work on a bit bigger jump to open up and float the bar up to make it a little faster.

10/21

Run Ritch Street

Tabata
Hollowrocks

Muscle Up work/Progression
We practiced this a lot and skipped WOD#1

***Aaron did a great breakdown to get from underneath to pull up. It is now just getting it down. Practice, practice!


WOD
10 min AMRAP
10 SDHP (55#)
OHS

Rounds: 5 +13

**Good one, but my arms were shot from the week. I kept it low, so I could make sure to do OHS full force!

10/20

Warm UP
1000m row

TABATA
DU - my alternative air squats
Total: 15 each round

Strength
Establish 1RM Power Clean
5@55#
5@65#
4@85#
3@95#
1@95#
1@100#
1@100#

**The last ones were tough.

WOD
5 rounds
15 power clean (55#)
Run Ritch Street

Time: 19:08

**My arms and back are shot from the last 2 days, so kept it low. Slowly starting to run again. I did it. But, still had a very tight achiles. My goal was to beat 20 min and I did. once I am 100% I will get that # down!



10/19
Warm up
800m row

Baseline: 5:58
**I think after rowing 800m prior it slowed me down a bit...sadly 7 sec slower than the day before! Frustrated!

I want to try the Level 1 test next time once I can jump rope again.

WOD:
"Blake"
4 rounds
40 OH Walking Lunge (25#)
30 Box Jumps (24/20")- my alternative kettle bell (20#)
20 Wall Balls (10#)
10 HSPUs - used a couple mats

Time: 28:03

**This was a good one, but wow... feeling it!

10/18

Warm Up
Baseline

500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Time:5:51

**I kicked butt in row atleast faster than normal. However, this usually is where I lose time. I busted through the rest. I did all pull ups free no bands. So, new challenge to strong them together next time and take off time.

WOD #1

5 Rounds Max Reps

Bench Body Weight

Pull Ups

**10 bench/6 pull ups the entire time the last round 10/7
Worked on getting more pull ups together...got 5. But, still drop more than push back.
Round 1 went with 85# then upped the weight Round 2-5 to 95#

WOD #2

Ring Dips

10-9-8-7-6-5-4-3-2-1

CF Push Ups

1-2-3-4-5-6-7-8-9-10

**Used think black band for dips. Man these were tough arms were shot from WOD#1. However, I got through pretty quickly. Started to forget counts when I got half way through and had to push out larger#s in push ups to make sure I got them all in! But, did it!

Time: 7:07

10/14

Warm-up:
Run around the block- alt row
20 air squats
10 Hand stand push ups - getting better!

Skill:
Turkish get-up
1 arm OHS

WOD:
"Arnie"
21 Turkish Get-ups DB R 1/2 pood
50 KBS 25#
21 OHS DB L
50 KBS 25#
21 OHS DB R 1/2 pd
50 KBS 25#
21 TGU DB L 1/2 pd

Time: 24:18

**This is a tough one. But, finished second! Whooh! Felt it this weekend!


10/13

Warm Up

DU Practice - alt 50 air squats

3 Rounds of:
Run Ritch Street
10 Barbell Thrusters
10 Barbell Behind the Neck Push Jerks

*First time trying to run. Calf and achiles were extremely tight. Just need to slowly work it in again.

Strength - Skill

Behind the Neck Push Jerks
** Worked up to 100#
Worked with a couple of the girls (Jeanne and...) and helped get them pumped to add more. Everyone was very supportive to try more and challenge themselves!


WOD - Finisher

800m Run - alt. row
30 Thrusters (65#)
800m Run - alt. row

Time: 12:21 (it was close to this...can't exactly remember)

**I switched back to row to get it all in.


10/12

Warm Up

Jump Rope/Double Under Practice- alt air squats about 50 I think
Teamed up with Row - 250 calories -each time you hit 50 the other person does 5 CF sit ups. Did 2 rounds.

Skill

Muscle-Ups

** These are still a skill I need to work on.

Strength

Back Squats
5 x 65#
5 x 85#
5 x 115#
20 x 115#

WOD - Finisher

AMRAP in 10 minutes:
Mike created a alternative work out, since the majority needs to work on Muscle ups.

5 Back Squats (85#)
15 pull ups
15 ring dips

**It was challenging trying to get more than a few rounds in 10 min. But, did all pull ups with no band. Can string a couple together. Still need to get that push back in the kip to make it easier. But, proud of myslef getting closer!

Rounds: 2 + 9

10/11

Warm Up

2 Rounds of: 500m Row -dislocates

Tabata Sit-Ups – 10/9/9/9/9/9/9/9 = 9

Skill - Strength

Deadlift
5 x 85#
5 x 115#
4 x 135#
3 x 155#
2 x 165#
1 x 175#
1 x 185#
1 x 185# (PR)

** Got up there! Felt pretty good. Teamed up with Jeanne as we got higher in weight to share plates. Good support for each other!

WOD - Finisher

AMRAP in 9 minutes:
9 Deadlift (105#)
9 Box Jumps - my alt burpees

Rounds: 5+16

**Sooo close to 6!!! Need less mini breaks!

10/7
Got that 4th day in! Good start to the FRIDAY!

3 rounds:
15 GHD Sit Ups
15 DU - my alternative lunges
15 Air Squats

Farmers Walk - 50m
Max weight

50-50-55-55-60-60-75 (1/4 of way)-75 (almost 1/2)

**Whooh! 75 was tough I was losing grip. I'll get it next time!

Strength
Front Squat 5-4-3-2-1
65#-85#-105#-115#-120#

*This is the most I have done, since my knee. Felt good!


WOD
50 DU - my alt 200m row
15 Front Squats (85#)

Time: 10:31

** I tried to start with 95#, but 85# was a better weight. The bar kept slipping, which was frustrating. 15 should be doable. It could have been in my head that I was making sure knee was good. I fought through!

10/6

Warm Up
400m row

3 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Abmat Sit-Ups
20 Air Squats

*Did all Pull Ups no band! I could get 3 in a row then other 2. I still need to work on looping together better. With push back in stead of drop.

Skill - Strength

Push Jerk
Work Up To A Heavy Single. From the Floor, No Rack.
55#-100#

WOD #1

Against a Six Minute Clock:
1000m Row - I did 500m row/Laura run Ritch street
Max Rep Push Jerks (85#")/Laura Back Squat

Count: 19

*Worked with Laura we are a good team! Funny she can do the exercises that I need alternatives and I can do the ones she can't due to her shoulder. It was perfect!


WOD #2

12 Minute AMRAP:
12 Seated Press (25#)
12 V-Ups

9+10

*Shoulder a little strained, because kettle bells yesterday...kkept weight lower and slowed me down a bit. Still felt the workout!

10/5

Warm Up

Tabata Double Unders - my alternative air squats & Push-Ups
13 average

Shoulder Dislocates

Skill - Strength

Ring Dips – 5 x 10
*used thin black band

WOD – Finisher

3 Rounds for Time:
Ritch Street Run- alternative 500m row
21 Kettlebell Swings (25#)
12 Burpees

Time: 14:48