8/15/11 – 12pm with Will

Warm Up

3 Rounds:
10 Front Squats w/ PVC
10 Hollow Rocks
10 Pull-Ups
10 Push-Ups

Skill – Strength

Front Squats 5-5-4-3-2-1-1-1
#95 x 5
#125 x 5
#145 x 4
#145 x 3
#155 x 2
#165 x 1
#165 x 1
#165 x 1

** This was 10# under my PR but I was focusing on good form. Take a breath in, expand the chest, set the back and try to get below parallel

WOD - Finisher

Karen

150 Wall Balls (16#)

9:24 (R/X and PR)

*This was my first Karen and I rested more than I likely needed to. I want this below 9 minutes next time.


(Evening Workout)
45 Minute Spin Class

*After doing squats and the Karen wall ball workout this was a good push as I did not have much left in my quads.

8/13/11 – 10:30AM with Aaron

Warm Up
Foam Roller and Hip Mobility
Run Around the Block

3 Rounds:
10 Squats
5 Handstand Push-Ups
10 V-Ups (I am still struggling with these…need to practice)
5 Deadlifts

Skill
Squat Clean

WOD - Finisher
AMRAP in 35 Minutes:

15 Squat Cleans (#125)
15 Barbell Rollouts
200m Overhead Dumbbell Walk (#45’s Was Rx)
** 3 Burpees every time you set down the weight.

4 Rounds

*I realized that I needed to scale down if I wanted to finish this workout and actually get a couple of rounds in. I started with 35# DB and scaled down to 25#. My shoulders took a beating on this workout. Great class Erin!

8/11/11 – 5:30 pm with Chris

Warm Up 

3 Rounds:
10 Jumping Squats & 20 Walking Lunges

Skill 

Max Height Box Jump 

42" Box
Worked up to 6 45# Plates (46.5" Total)
PR By 3 45# Plates !!!

Strength 

Back Squats – 5 x 5
#135 
#165
#165
#185
#185 (2)

PR 185#

WOD – Finisher 

Five rounds of Cindy: 
5 Pull-Ups
10 Push-Ups
15 Squats

Then
Run 800 meters
Then
25 Burpees

9 (PR)

*This was my third Day in a row for crossfit classes.  I came in sore and tired and I set up 3 PR's !!!

8-10

CF
Warm Up
2 rounds
800m run
400m run backwards (This was interesting…)

15 shoot throughs (Never tried these before…difficult but a great core exercise)

5x5 weighted situps
5@ 25 (Plate)
5@ 25 (Plate)
5@ 25 (Plate)
5@ 50 (DB)
5@ 50 (DB)

WOD
AMRAP in 3min, 6min and 9min w/1min rest between sets
9 DB Bench Press (35# DB)
12 KB swings (1 Pood)
15 squats

(Completed 2, 4, 5 For A Total Of 11)

8-9

Warm Up
3 Rounds
25x DU
15x CF Push Ups

Skill
Hang Clean

Strength
Hang Power Clean
5 – 4- 3- 2- 1
95 115 115 135 145

WOD
1000m Row 21 Thrusters 15 Burpees
1 Minute Rest
750m Row 15 Thrusters 12 Burpees
1 Minute Rest
500m Row 12 Thrusters 9 Burpees

Time 22:50
95# Was Rx (Did 75# Which Was Challenging But I could have done 85#’s In More Time)

8/5

Warm Up
Foam roller
Run around the block


10x2 Pullups (20# Weighted Belt)
10x2 Push Press (105#)


WOD
400m run
21 Push Press (75#)
21 K2E
400m run
15 Push Press
15 K2E
400m run
9 Push Press
9 K2E

Time: 12:39
* I felt pretty strong throughout the workout and was glad I made the 6AM class before heading out of town.

8-4
Foam Roller
Practiced Tabata Pullups 

2 Rounds
500m Row
30x2 1 Poot 

L Sit 
10 Minutes To Complete 2 Minutes

3 - 3 - 3 
Worked up to 195 (PR 215)

WOD
Double Tabata 
135#
5 Minimum Each Round 

8.3.11

4:30 Class With Chris

mobility/foam roll

3 rounds
10x pistols
10x hollow rocks
10x push-ups
10x pull-ups

*I am still not fully extending on my kipping pull ups which is bad habit from injuring my shoulder. Chris pointed this out again today and I need to get in early to work on this.

dislocates (20)

WOD #1
"ISABEL"
For time:
30x power snatches 135# RX

* I completed 30 at 85# in 4:50
I tried to do more weight and my form was terrible. This was my first day back so I felt kind of week and did not want to knock out 30 with bad form and potentially injure myself with the overheads...

Rest

WOD #2
"GRACE"
For time:
30x Clean & Jerk 135# (RX)

105# & 3:50
I stepped up the weight for this move as I felt stronger on the clean with a narrower grip and the overhead felt stronger with this grips as well.

Completed The San Francisco Half Marathon

Finished The Half Marathon in 1 Hour 59 Minutes
Distance = 13.2 Miles
Pace = 9.01 Minute Mile

I felt good through most of the run. I did not really train for the hills so the last couple of miles that finished up hill were pretty brutal. Looking forward to running my next one!

Travel WOD (Chicago) 7/28

7:00 AM
4.2 Miles
8.3 Min Mile

7-27 (Travel WOD - Chicago)

21, 15, 9 For Time
*35 Minutes

Dumb Bell Thrusters & Overhead Extension (30#)
Burpees
Push Ups
Hallow Rock
Crossfit Sit Ups
Barbel Bicep Curl (35#)
Tricep Extension (20#)
Chest Press Machine (120#)

7-25

6 Mile Run
60 Minutes
669 Calories

40 Push Ups, 40 Sit Ups, 40 Hallow Rocks

*On the road in Chicago and it's hot this week. I needed water for my run and I was getting a little dehydrated on the return loop.

7/15

8 Mile Run
1 hr 18 min
891 Calories

7/14
Warm Up
Run Around The Block

3 rounds:
10 pullups
10 push ups
10 hollow rocks
10 front squats with 45# bar

WOD#1
800m run
30 front squats (115#)
800m run
(Had a little juice left at the end and sprinted back)

Time: 9:30

WOD #2
AMRAMP 10 min
10 Front Squats (95#)
10 Burpees (Over Bar)

Total: 4 Rounds + 10 Front Squats & 2 Burpees

*There was a lot of senior members in the class and it definately pushed me to run faster and push my weight. I was spent after class but it was a great workout.

7/13
100 DU – I struggled with my DU’s as it was 6AM and I was still asleep (completed about 60 before he stopped us)

Obstacle Course
24" Box jump, jump over bar
16" Box Jump over
2 Somersaults
Zig Zag Side jumps over paraletes

2nd set added - Overhead KB walk 1/2 way down Rich St. (1.5)
3rd set - kipping

Strength
Deadlift
5 x 5
115#, 165#, 195#, 215#, 215#

WOD
5 rounds: (40# for the sake of the overhead)
15 DB dead lift (40#)
12 Hanging Power Clean
9 Push Press

Back From A Long Weekend In Vegas...Took A Week Off & Getting Back Into The Routine.
RX was 50# but I knew I would struggle finishing the WOD. I wanted to go 30# but did #40 which was tough at the end but I finished it.