11/30

5 mile run then…

LLF Warmup

DU 1 min drill and then 5 min skill work

Strength: Sumo Deadlift
3RM - 70lb

WOD:
10-8-6-4-2
Sumo deadlift 70#
pistols (each leg)

Time: 6:30 (too fast, could have gone heavier on deadlift)

11/29

LLF Warmup

Skill/ Strength:
Double Unders
Back Jerk – 85lb

WOD:
50-40-30-20-10
double unders Abmat Sit-Ups
8:55

11/26

Warm Up: 1-2-3-4-5-4-3-2-1
Dislocate
OHS
Burpee

Tabata Hollow Rock 8 min

Sealfit WOD: "Tango" - 40 min AMRAP
400m run
Max Pullups
Max Pushups
Max Air Squats

Total reps: 463 reps
in 6 Rounds

Thanksgiving Week (traveled home)

11/20: 8 mile run

11/21 REST

11/22: 7 mile run

11/23: 8 mile run

11/24: 6 mile run

11/25: REST

11/19

Warm up:
3 rounds, 30 sec each of:
Jim Schmitz special saceu
Posterior chain stretch
Mountain climbers
Dislocates

WOD:
Warrior
25 hspu (with box)
50 wall balls (14lb ball)
75 kb swings (1 pood)
100 cf pushups
150 box step-ups (20"/15lb)
200 double unders
Run 4x Ritch St
Time: 51:01

11/18

Warm Up:
LLF Warm Up

Strength:
Power Clean (75%)
2 reps on the minute for 10 minutes.
Kept falling back on my butt for some reason.

"Elizabeth"
21-15-9 rep for time:
Squat Clean
Ring Dip (Band assist)

Time: 13:13

11/16

LaLanne Warm-Up

Skill:
Pistols


Strength:
Hang Power Snatch
3x3
45lb

Power Snatch
3x3
45lb


WOD:
Power Snatch 10-9-8-7…1 (65# R/X)
Pull Ups 1,2,3…10

Time: 14:19

11/14

Warm-Up
Hip & Shoulder Mobility

New LaLanne Warm-Up

Skill:
Pistol practice on box

Strength:
20 Rep back squat
55lb

WOD:
21-15-9
Front Squat 40lb
Box Jumps

Time: 6:28

11/7

6 mile run then...

Warm Up:
3 rounds
10 front squats
4 forward rolls (ugh, didn't feel good today)
10 knees to elbows

Strength:
Front Squat (55lbs)
10-10-10-10-10

WOD:
Doube Tabata
Front Squat (45lbs)
Knees to elbows
80/41 - could have increased weight for FS since I was able to consistently do 10+ each round

11/6 - REST

11/5 - 6 mile run

11/4

Warm Up:
3 rounds
10 GHD sit ups
10 pistols
10 PVC OHS
10 burpees

Strength:
2 OHS on the min for 12 min

WOD #1:
Jeremy 21-15-9
OHS (25lbs, 35 lbs)
Burpees
6:48

WOD #2:
3 rounds
Sprint 400 m on every 3 min

11/3/11

5 mile run then...

Warm-up:
500m Row
3 Rounds Cindy

Strength/Skill:
20 Rep - 95 lbs

WOD:
21-15-9
Back Squat (no rack)
KB Swings
4:48

11/2/11

5 mile run then arrived for class and realized there was no 6:30 class on Weds

10/31/11

Warm Up
100 sit-ups with 10 Hollow Rocks ea min

20-rep back squat day (85lb - back still a little weak so taking it easy)

WOD 1
'Fran' w/ strict 3min cut-off
21-15-9
Thrusters with 35lb
Jumping pull ups
2:30


WOD 2
Double Tabata
SDLHP 55lbs
Push Press


10/30 - 7 mile run

10/29 - 4 mile run

10/28/11

Warmup:
tabata double unders

Strength:
20 rep backsquat (85lbs, back still not 100%)

WOD 1:
10 min AMRAP
10 DL
10 HPC


WOD 2:
10 min Cindy

10/22/11

Warm Up:
Ritchie St jog x 2
Tabata OHS w/ PVC
Dislocates @ Rest

Skill:
WOD movement

WOD 1:
5 x 1M AMRAP/ 1M rest in between
10x thursters
Max burpees

*only got to 10 burpees because I was trying to keep thrusters weight heavy

WOD 2:
25M AMRAP
15x Deadlift
20x Box Jumps - tweaked my back on my first try so had to go to smaller box
25x Pull Ups

3+23 reps

10/21/11

Warm Up:
Stretching

Skill:
Thrusters
Muscle Ups (modified)

6 rounds

WOD:
10 Sumo deadlift high pulls
10 OHS

4 rounds














10/16 - 10/20 : Cardio (worked too late to get to CF)