WEEK 64
Monday, December 7, 2009

PRE WARM-UP
400m run
50 Dislocates
Stretches
10 GHD Back Extensions
10 GHD Sit-Ups

WARM-UP
500m row Time-1:49
100 Ab-Mat Sit-Ups, in 10 sets. :20 seconds work, :10 rest.

WOD: Squat Cleans

3x75, 3x95, 3x115, 3x125, 1X135 (PR) 2 and 3 (f)

FINISHER for time 10:43 (Thanks Sean for pushing me to the finish line)
500m Row
30 Burpees
30 Back Squat/Push Press, 95lbs RX.

Friday
December 4, 2009

FRIDAY NIGHT FIGHTS-Military Night

WARM-UP

650m run
3 rounds of mud crawls on elbows
3 rounds of rifle duck walk

400m Buddy Carry. I got the good end of the deal. David weights 145. I weigh 185. Sorry David.

WOD Time 34:55 (Partnered with David. Thanks for pushing me!!)
This was a brutal workout.
3 rounds of

400m run
Alternate with a partner 10 on 10 off
30 (3 sets of 10) Sumo deadlift High-Pull 65#
30 (3 sets of 10) Thrusters 65#

WEEK 63
Monday
November 30, 2009


6:30pm class

WARM-UP
2 rounds of "Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats

WOD "Death by Barbell" Time-24:40
5 rounds at 95lbs.

15 Deadlifts
12 Hang Power Cleans
9 Front Squat
6 Push Jerk

WEEK 62

Monday
November 23, 2009

6:30pm class with Maribel and Chris

WARM-UP
650m run
Dislocates
Jump Rope
Stretches

SKILLS
Skin the Cats. Sean and Chris showed me a few other challenging moves on the rings, the names of which I can't remember.
I love the rings and practice on them for a few minutes before every class. Great core workout.

WOD "Jackie" Time-10:47 (PR)
I haven't done Jackie in more than a year, before I learned to kip so today's is a PR.

1000m row (3:50)
50 Thrusters-45# Bar (4 sets of 13/12. 5 breath break between sets)
30 Pull-Ups (5 sets of 6. 5 breath break between sets)

FINISHER
650m jog

Friday
November 20, 2009

New 6:30pm Friday night class with Jenny!
Just five of us tonight. Matt Manza, Matt E., Kelly and Molly. Great crew that worked hard!

WARM-UP
Rowing/Sit-Up relay
Teamed with Molly and Kelly.
Row 200m each, two rounds. While one rows, the others are doing 5 situps every 50m

SKILL PRACTICE
Standard Shoulder Press

WOD
Shoulder Press.
Not sure I've ever done these for max effort. Much harder than Push Presses. Jenny worked with us to keep our cores and legs solid/rigid. That helped.

5x @ 75
5X @ 95
3X @ 105
2x @ 115
125 (f)
1x @ 115 (PR)

FINISHER
3 rounds for time. Time-9:27
25 KB Swings 2-pood
25 Paralette Jump-Overs (We all chose paralettes instead of barbells. Paralettes are about 2/3 inches higher)

This was an INTENSE!!!!! workout. Took me ten minutes to recover.

Wednesday
November 18, 2009


6:30pm
MASTER CLASS Coached by Mike Perry


WARM UP
3 Rounds
5 Backward Wall Walks
5 Head stand body bends
5 Ring Dips
5 Ring Pull-ups

PVC Sit-Ups (Head all the way to the floor)
100 for time. Time-6:45

WOD Time-27:57
"Cindy" and "Bear Complex" (RX 95. I did 75)

5 rounds, 4 rounds, 3, 2, 1
5 Pull-Ups
10 Push-Ups
15 Squats

followed by 5 Bear Complex. (Power Clean/Front Squat/Thruster/Back Squat/Back Push Press)

WEEK 61

Monday
November 16, 2009

6:30pm class with Jenny

WARM-UP
650m Crack Alley job
Jump rope
Stretches

SKILL PRACTICE
Dead Lift

WOD "Dead Lift"
1-1-1-1-1

I was hoping to break my long held PR of 265 but I seem to be stuck there.
185-205-225-245-265-285 (f)

FINISHER
Tabata-Score-127
1.5p KB Swings 11-10-10-9-8-8-9-9=74
Push-ups 9- 9- 7-6-5-5-5-7=53

Wednesday
November 11, 2009

MASTER CLASS Coached by Brandy
Intense workout Brandy. Nice job!

WARM-UP
400m run
Animal crawls. These were fun and challenging, especially the alligator.

TABATA ROWING
:20/:10 8 rounds. The goal was to get 900m in what amounted to 2:40 of rowing time or else.....burpee penalties. We all did it.
I finished with 907m.

WOD Time-12:53
RX-1/3rd body weight Dumbbell workout. I weigh 180 so I went with 60lbs, two 30lb'ers.

7 Rounds
7 DB Deadlift
7 DB Hang Power Clean
7 Front Squats
7 DB Swings (putting them together and swinging them like a kettlebell. It required a wide stance as those DBs are fat when put together).

WEEK 60

Monday
November 9, 2009

6:30 Class with Jenny

WARM-UP
Jump rope

Med Ball work with partner Chris Fife, 20# ball.
Chest to chest, side to side, arounds, up and overs

Weighted Push-Ups
5 @ 15#
5 @ 25#
5 @ 35#
5 @ 45#
5 @ 50#

WOD with Chris. Time 17:01
7 rounds

7 Back Squats 135#
7 burpee to box jump. Since I was not able to RX body weight 180/185, I upped the box jump from 20 to 24"

Friday
November 6, 2009
6:30pm at the Brickhouse. Great turnout tonight for...


FRIDAY NIGHT FIGHTS-College Night (CAL Berkeley)

WARM-UP
2 loops around Crack Alley, 1300m run, singing the Star Spangled Banner. Pretty funny.

OPENING WOD
A Tabata-style workout with a Fight Gone Bad intensity.
1:00 of work at each station, rest :30 between stations.
2 rounds, max reps

Box Jumps 24"
Squats
Burpees
V's (total core burner)

MAIN WOD
8 teams of 3. I was teamed with Chris A. and Isaac.
800m run
3 rounds of 25 1.5 KB Swings
25 20" Wall Balls
25 Sit-Ups
800m run finisher.

Insanely brutal workout and tons of fun!

Thursday
November 5, 2009

6:30pm class with Chris

BASELINE Time-5:10
Row 500m Happy with 1:46 time on this
40 Squats, 30 Sit-Ups, 20 Push-Ups, 10 Pull-Ups

Made some progress on this but not as much as I'd like. I was really hoping for sub-5 this time out but I was slowed down by sore hands. Next time. My previous baseline times are...
06/16/09, 5:36
03/10/09, 5:55
11/18/08, 6:15
09/09/08, 9:30

WARM UP
400m run

SKILL
Hang power Snatch

WOD 4 rounds for time. Partnered with Chris Fife.
8 HPS (RX was 135. We did 85 which was the heaviest for this class. Glad I pushed myself to go heavier but my form wasn't great tonight. That's OK. Several hours later, I hurt everywhere and it's all good.
250m row

MEMO to CHRIS LALANNE. I have noticed a change in the programming and like that we are working strength elements into every workout followed by an intense CF style Metcon WOD. Good stuff!

WEEK 59

Monday
November 2, 2009

6:30pm class with Miss Jenny

WARM-UP
650m Crack Alley Run

WOD:
Deadlifts 5 x 5:
165 x 5
185 x 5
205 x 5
215 x 5
225 x 5

AMRAP in 15 Minutes

7 Burpee to 24" Box Jump
7 Pressing Snatch Balance 45#
7 Sit-ups

TOTAL: 8 Rounds

Thursday
October 29, 2009

6:30pm class with The Man, Mr. LaLanne!

WARM-UP
20# Med Ball Relay Race, Teamed w/Calvin, four rounds down about 100m and back.
Weighted Pushups (plates on the back, between shoulder blades)
5 x BW
5 x 25#
5 x 35#
5 x 45#
5 x 50#

Rope Climb. I chickened out and that really bugs me. I haven't climbed that rope yet and it has something to do with a prick of Phys Ed teacher in high school who used to terrorize us when we got to the top. OK, that was in 1971-72. Need to get over that already. One day I need to get into the gym, one on one with Chris to have him patiently guide me up.

WOD Time-10:45

100ft (25 steps) overhead 25# walking lunges
21 pull-ups
21 PVC sit-ups
100ft (25 steps) overhead 25# walking lunges
15 pull-ups
15 PVC sit-ups
100ft (25 steps) overhead 25# walking lunges
9 pull-ups
9 PVC sit-ups

Wednesday
October 28, 2009

MASTER CLASS Coached by Justin Huskamp

WARM-UP
200m high knees
200m butt kicks

2 rounds:
5 dead hang wide chin-ups
5 pull-ups
long lunges

SKILL
Justin did a great job of explaining the complex movements of the Split Jerk. I've not done this since early on in CrossFit so I had no idea what weight I was capable of. I teamed up with Colin and worked on form instead of weight. Colin on the otherhand was masterful setting a new PR. Great to witness.

WOD
Split Jerk from the rack

4x45 bar
4x65
4x95
2x95
2x115
2x125
2x135 (PR-since I've never recorded one)
1x155 (f)
2x135

Need to work on keeping posture straight from the start and getting a nice wide and deep split landing. Was strongest pushing left leg back. Thanks Justin and Colin for the coaching.

WEEK 58

Monday
October 26, 2009

6:30pm class with Jenny

WARM-UP
400M Run
2x
High Knees
Butt Kicks
Criss Cross
Backwards Run

2 Rounds
10 Toes to Bar
10 Sampson Lunges
10 PVS OHS
10 Dislocates

WOD - TABATA THIS

Squats - 15, 15, 14, 13, 13, 13, 13, 13
Pullups - 4, 3, 3, 3, 3, 2, 2, 2
Pushups - 11, 11, 10, 10, 10, 10, 10, 10
Sit-Ups - 12, 12, 12, 11, 11, 11, 11, 11
Row - 9, 9, 9, 9, 9, 9, 9, 9
Total = 45

My hands are so shot from EVA last week and now one tear is infected. I couldn't grasp the bar at all for pullups tonight.