7/11/11

Pre-Wod:
Forward Roll
Burpee
DU

Skill:
Handstand

WOD:
15-13-11-9-7-5-3-1 HSPU (used box)
1-3-5-7-9-11-13-15 L Pull Up (used rubberband)

~14 min (but I think I may have skipped one because this seemed too fast, so I did extra reps)

7/10/11

3.5 mile run

Warm Up:
932m Jog
Fire Hydrants (10/10)
Dislocates (25)
Tabata: OHS + Pushup
Burgener warmup

Strength:
Snatch 3, 3, 3, 3, 3 (45lb, 55lb)

Finisher:
"Sloane"
400m Run
15-12-9
Power Snatch (45lb)
Box Jump (Smallest one, still working my way up)
Burpee
400m Run

Time: 13:22

7/9/11

3.5 mile run

Warm Up:
Jog around the block

Foam Roll

Finisher:
30min AMRAP
3x Squat Clean Thruster 55lb
6x HSPU (with box)
12x T2B (can't reach bar yet)
24x DU (did 48 singles)

Time: 8+45

7/8/11

10:30 am 2.5 mile run (in between conference calls as I worked from home)
6:00 pm 2.5 mile run
6:30 pm Class -

1-1-1: Back Squat (65lb) - hips VERY tight, couldn't get low so did more reps/stretching in between at this weight
1-1-1: Press (45lb/50lb/55lb attempt)
1-1-1: Deadlift (95lb)

Back was really achy and body tight from 3 days off (heavy work week), need to develop a schedule and stick to it to breakout the CS sessions over the week instead of cramming them in on the weekends and mix in cardio and/or yoga

7/4/11

6 mile run

7/2/11

Warm Up: 30 reps stretch/squat

2 laps around the block
30 Box jump, (small box)
30 Jumping pull-ups
30 Kettlebell swings, 16kg
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 14 pound ball
30 Burpees
30 Double unders (I did 90 singles)
2 laps around the block
Finished 26:26 after DU and forgot to get time after last 2 laps so guessing 28/29 min total

**Needs Improvement:
Box jumps (using small box, need to get over fear and practice technique)
DU (need practice getting rhythm of the movement)
For push press, KB pulls & other push movements – need to focus on using legs more, arms/back less

7/3/11

7 mile run & stretching

7/1/11

Warm up:
3 rounds:
5 pullups
10 pushups
15 abmat situps
20 squats

Deadlift:
5@125
4@125
3@125
2@125
1@125
(same weight, practicing form)

Finisher:
10-1
Deadlift @ 75
Box jump (small one)
5:35 - could have done heavier! next time!

6/30/11

Warmup: DUs

Skill: Handstands

WOD:
5 Rounds for time:
50 DUs or 150 Singles (I did the singles)
21 Kettlebell swing @ 16kg
50 Walking Lunges
21 Wall Ball @ 10 lb

Finished 4 rounds @ 26:15

Great first workout! I noticed no mirrors really makes you focus on your workout (great idea).