5/20

3 Mile Run In NYC

5/15/12 – 5:30pm with Will

Mobility
Shoulders, Back, Hips, Glutes

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

WOD #1
Against a Six Minute Clock:
2 x Ritch Street Run
Max Rep Overhead Walking Lunges (RX Was #45)

62 Reps @ 35#

** I had a goal of 55 when I looked at the board and found the people I usually compare myself to. I went with 35# to get higher reps and exceeded my goal.

WOD #2
AMRAP in 12 minutes:
12 Front Squats (#75)
12 Overhead Squats (#75)
12 LaLanne Burpees (#45)

3 Rounds + 15 Reps (R/X)


**This was a good second day back…I am crazy sore after taking the better part of two weeks off doing vacation WODs. Nice to post an RX score but my OHS were getting pretty shaky late in the workout and my form kind of fell apart. I was spent at the end of the workout.

5/14 4:30 With Chris

WARM-UP
Run Around the Block
3 Rounds
10 Pull-ups
10 Inch Worms
10 Sit-ups
10 Squats

WOD #1
For Time
Row 500M
50 Push Press (135/95)
50 T2B

Time - 14:07 @ 115#
*This WOD crushed me and I hit the wall with the T2B at the end. I did not have much gas for the finisher WOD.


WOD #2
Double Tabata
Thrusters (30)
Burpee Box Jumps(24")

Score - 51
*Chris wanted us to provide our total reps instead of the lowest rep count per tabata

**Well this was my first day back and this was a hell of welcome back to class. I am spent but really glad I went to class today. The whole crew was there plus another 10 people...22 people in all I think...

5/8 Vacation Workout

Cardio - 3 Miles

100 DU's

Bench Press/KB Swing 10-1
Time 4:41 @ 30#'s

21-15-9 Burpees / Sit Ups
Time 4:23

5/8 Vacation Workout
3 Mile Run

5/7 - Vacation Workout

Snatch & Push Press
5 Rounds 2@25 & 3@30#

Tabata
Hollow Rock
Superman Hold
Time: 9:07

5/6 Vacation Workout
4.37 Mile Run In Maui

5/1/12 – 4:30pm with Will

Mobility
Legs & Shoulders

Warm Up
Jog Around the Block

3 Rounds:
3 Wall Climbs
Crab Walk Down and Back

3 Rounds of: 30 seconds each:
Ring Support
Rest
Handstand Hold
Rest
Bar Hang or Chin-Up Hold
Rest

WOD #1
"JT"
21-15-9
Handstand Push-Ups (2 Mats)
Ring Dips (Thin Black Band)
Push-Ups
Time 11:29

WOD #2
12-9-6
Dead Hang Pull-Ups
Ring Rows
Strict Toes to Bar
Time 8:04

4/30 12:00 With Natalie

I am back from taking a week off in Mexico. We did some light workouts / cardio but used the time to rest up and take some needed time off.

I took the 12 with Natalie and it was a strong first day back.

Mobility
Couch Stretch, Pigeon Stretch

Warm Up
3 Rounds of 250 Row with Stretching in between


Strength
Back Squats – 5-4-3-2-1 @#215 (New PR By 10#)

WOD – Finisher
Manion (Revised)

AMRAP In 20 Minutes Versus The Standard 7 Rounds for Time:
400M Ritch Street Run
29 Back Squats (#115)

*4 Complete Rounds + 400M Run + 16 Reps

*This was a hell of a workout and I probably would be in a wheelchair today if I had to do the full 7 rounds for Manion. Great workout for my first day back and looking forward to today.

4/19

WARM UP

3 Rounds of Cindy
5 Pull ups
10 Pushups
15 Squats
Added 15 Hollow Rocks


Press
2-2-2-2-2-2-2

125# I think...

For Time
1000m Row
15 Burpees
30 Push Press (95#)
15 Burpees
1000m Row

Time: 13:19 (Rx weight but will said I was not locking out the push press on every rep)

4/18 Home Gym Workout

1000M Row
50 Air Squats
50 Push Ups

5 Rounds
10 Overhead Press 30# (50Total)
10 Pull Ups (50 Total)

50 Air Squats
50 Push Ups

1000M Row

50 Double Unders

04/16

WARM UP:

Easy 500m row
10 air squats
10 sit ups
5 push ups
5 pull ups

BASELINE: 4:18 PR (Beat My Previous Time By 1:24 Minutes In July 2011


STRENGTH:
Weighted Push Ups
5x5 @ 45# plate

WOD:
10 -->1
C2B
Box Jumps (30")
GHD sit ups

Time: 12:51 RX

This was a good day in the box. I was glad to see my baseline improve so much since July. I am committed to getting sub 4 min Baseline. For shits and giggles I need to see what my first baseline time was when I started last year.

4/15/2012 - 9:30 With Rob

Warm Up
2 x Rich Street Run

Tabata
Overhead Squat With Dislocates During Rest

Mobility
Hips

Skill / Strength
Movement Review

Snatch 3-3-3-3-3-3
Every 2 minutes Worked Up To 135#

WOD Finisher
For Time (12 Min Cutoff)

10 Squat Snatch
350M Run
10 Power Snatch
350M Run
10 Squat Snatch
350M Run

Time 7:52 @ 95# (Rx)

*Great Class! Glad I made it to the gym today to finish the weekend up strong. Taking the break mid week is helping with recovery instead of doing the back to back classes throughout the week.

4/12/12 – 6:00pm with Will

Warm Up

3 Rounds:
20 Dislocates
15 Russian Kettlebell Swings (1.5 pood)
10 Push-Ups
5 Pull-Ups

Strength

Strict Press
Worked up to 135#

WOD - Finisher

Standing Lynne

5 Rounds for Reps:
Strict Press (#02)
Pull-Ups
102 Total @ 95#

4/10

WARM UP

1000m Row
100 DU's

STRENGTH
High Bar Back Squat
205# But I am not getting below parallel. My knees are still pointed forward and I need to push them out and get lower. I will drop the weight until I can get lower an then step it up in weight.

For Time:

75 Air Squats (Buy In)

"Annie"
50-40-30-20-10
Double Unders&
Situps

75 Air Squats (Cash Out)

Time: 11:42 (RX)

* I was able to make up time in the end. I thought my legs were going to fail on me but they stayed strong and I was trying to keep up with Gareth on Annie which kept me on pace. Nice to be back in the 4:30 class!