3/15/12 – 4:30pm with Will

Pre-Class Mobility

Couch Stretch
Hammies
Foam Rolling

Warm-Up

1000m Row

2 Rounds – 20 Walking Lunges, 20 Hollow Rocks, 20 Shoulder Distraction PU

Skill - Strength

Bench Press – Find 1 Rep Max
Worked up to 205# which is a new PR for me.
WOD – Finisher

7 Minute AMRAP:
7 Push Press (#95)
7 Box Overs (24”)

8+8 Rounds (Rx)

CF
Warm up
Mobility (Pigeon Stretch, dislocates, couch stretch, etc.)
100 Double Unders (I did 50 DU's unbroken) (PR)
1000m row easy

3 Rounds
250M & 25 Kipping

Strength
Deadlift 5,4,3,2,1
Worked up to 275#
*Will spent a lot of time with me in class. My deadlifts need some work as my form is not what it needs to be and is breaking down.

DL Form Reminders
Pull the bar to my laces, get set and pull my shoulders back, set my back, drop the butt then raise slightsly. I need to pull the weight with my arms and back and the same time and I am not doing this consistantly. Need to practivce !!!

WOD
10 to 1 T2B
1 to 10 DL (165#)

Time 7:40

3/12/12 – 6AM with Erin

Warm-Up

3 Rounds:
10 Pull-Ups
10 Push-Ups
10 Sit-Ups
10 PVC Back Squats

Skill - Strength

Low Bar Back Squat – 6 x 5
Worked up to 2150

WOD – Finisher

Ritch Street Run
21 Back Squats (#95)
Ritch Street Run
15 Back Squats
Ritch Street Run
9 Back Squats
7:18 (R/X)

*I felt good about this time but see that there were a few people that came in around 6:30 later in the day. Doing anything at 6AM is always an accomplishment. Glad to get it out of the way early and I have a lot of respect for the 6 & 7AM crew that knocks these workouts out every morning.

3-11

Cardio - 4 Mile Run

WOD
OPEN 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (20" box)
12 reps Push press (75#)
9 Toes-to-bar

Score - 235 (6+19)

*I wanted to hit 7+ but I was struggling at the end. I went big the night before with the 4:30 Sausage Crew and sweat out a cup of agave...the patron was flowing! I am glad I did the WOD as I thought about skipping it in the shape I was in.

3/9

Warm Up
500m row
2 rounds of:
25x squats
25x walking lunges

Strength:
Clean and jerk
5-3-3-3-1-1
Worked up to 145#

WOD: DT
5 rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

125# (Rx Was 155#)

Time: 10:55 PR
I struggled on the cleans after that many reps. I did drop 25 Seconds Off My Last Time though.

I went Monday and Tuesday but it looks like my posts did not save...oh well.

3/08/12 – 4:30pm with Will

Pre-Class Mobility
Hips
Shoulders

Warm-Up
3 Rounds:
10 Ball Slams
30 Double Unders

WOD – Finisher

Tabata This!
Tabata Row – Rest One Minute
Tabata Squats – Rest One Minute
Tabata Pull-Up – Rest One Minute
Tabata Push-Ups – Rest One Minute
Tabata Sit-Ups

6/15/6/7/10 = 44

*I like these endurance high rep WOD's

3-2

GAMES OPEN 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch

*This was a lot harder then I thought it would be. I realize how important technique is with something like this. I needed to drop lower to get under the weight. Keeping my chest up and fully committing to that weight was the key. I completed 40 total with 10 @ 135#.

3/1 (6AM With Erin)
Warm Up

2 Rounds:
Row 500m
Run 400m
25 Press w/ bar only (25#)


Press
3-3-3
125#

"Betty"
5 rounds for time
12 Push Press
20 Box Jumps

Time: 11:51 @ 115#

mistake!

2/28 4:30 With Will

WARM-UP
LLF Warm-Up

STRENGTH
Sumo Deadlift
5x7

Worked up to #215

FINISHER
For Time
Run 1 Mile (3 times around the block and one Ritch St. run)
Row 2K
Run 1 Mile

Time - 23:13 (PR)

*I was looking forward to today for a little cardio burn. I knew John, Dallas and A.J would beat me off the rowers so I tried to keep my pace up. I kept with them on the final lap of the run and they still beat me by a couple of seconds. They did not reduce their pace and I was sprinting at the end to catch them. Nice work John and Dallas!

2/28 4:30 With Chris

CF
WOD #1
"Fran"
21-15-9
Thrusters (85#)
pullups

(time) 5:25 (PR)
*I was pushing hard for sub 5 minutes but I knocked off 30 seconds on my last attempt in November.

WOD #2
3 rounds
250m row
20 Wall balls
10 push ups

(time) 8:03
*I was still recovering from the first WOD so I was dragging a little. Great endurance class though.

2/25/2012

CF Open WOD 1: Burpees (jump up 6 inches above reach), 7m AMRAP

Score 93

* I decided on Friday to join the open so I did not practice these earlier in the week. I was pushing for 105 and came in short of that. My pace was strong early but I hit the wall. It was good to see some of the senior athlete's strategy which paid off for most of them.

2/24 4:30 With Will
Warm-up
2 Rounds
400M Run
24" Box Jumps
KB (1 Pood)

Clean Jerks
Hang Clean – 7 x 3 (every 90 seconds)
7 @ 95#

WOD: "Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

Time: 24:05 (RX)

*This was the first time that I took a run at Angie...Damn she was angry. I was shooting for sub 25 minutes and was happy with my time for my first attempt at this brutal WOD. When my hands split at 70 pullups I knew this WOD would live up to the rumors! Taking Friday off...

2/22 5:30 With Chris

Pre Class Mobility
Foam Rolling
Shoulder Dislocates

Warm-Up
2 Rounds:
250m Row
25 Push-Ups

Skill
Kipping & Bar Muscle-Ups

* The kipping was working but the bar muscle ups still are a challenge for me even though I can do the ring muscle ups…

Strength
Bench Press – Find One Rep Max
*The last time we did our one rep bench press max I did 165# back in July. Yesterday I maxed out at 195# (PR)

WOD
50 x Bench (115#)
500M Row
25 Pushups
50 Air Squats
25 Pushups
500M Row

Time: 12:30
I broke the bench up to make sure I did not hit failure which worked well. I did 10, 10 and then quickly knocked out 5 at a time.