1/25/12 – 5:30pm with Chris

Nursing a left elbow injury so was careful not to push it too hard today. First day back since last Thursday when I shut it down after warmup.

Warm-Up

3 Rounds, 30 seconds each of:
Kettlebell Swings (1.5 pood)
Overhead Squats
Push-Ups
Hollow Rocks

Skill - Strength

Squat Snatch - 95, 105, 115, 125, 130 - put 135 on the bar, but just didn't have the confidence to go for it. Was looking back at my logs from when I started in September and my saw that I failed at 115lbs. Really happy with the progress - a 15lb PR jump in 4 months!


WOD - Finisher

10 Minute AMRAP:
10 Squat Snatch (#80)
10 Push-Ups

5+8

Post WOD 500m Row

2:03 - was completely exhausted for this, not a good time.

Elbow felt pretty good! But definitely felt the effects of a week off. Great to be back. Will continue to ice the elbow and take advil and keep it in check.

1/22/2012

Workout at home.

15 minute cindy

10 rounds. Shut it down at the 15 minute mark as my elbow started to hurt again part way through the workout. Wasn't as painful as it was at class on thursday.

I'm hoping I can continue to workout and it will heal. Going to keep icing it and taking advil.

1/18/2012 @ 5:30 PM w/Chris

Warm-Up

LLF Warm-Up – 8 moves, 30 seconds each for 2 rounds.

Skill - Strength

Push Press
15 x #45
10 x #95
2x125
2x130
2x130
2x135
2x135
2x135

Didn't push it as my left elbow felt a bit tweaked.



WOD - Finisher

Betty

5 Rounds for Time:
12 Push Press (#135) Used 95 as my left elbow was hurting a big
20 Box Jumps (24”)

9:20

Felt pretty good about this one. Was surprised that I was actually out of breath while doing push presses - I didn't think those would be aerobic.

1/16/2012 5:30 @ LLF w/Chris

Fight Gone Bad

252. Don't have the individual break downs for each movement, but first round was 100 and then 77 and 75. Was disappointed I couldn't maintain/come close to the first round. Push press was a big part of the difference (did 30 the first round, and only 20 there after). I thought I would have been stronger on the box jumps, but maybe having those last was a mistake.

Want to try this again in a different order and better sense of pacing. The SDLHP is brutal.

1/15/2012 @ 10:30am w/Rob and Sarah

Warmup
2x round block

Strength
5 rounds, on the minute
Clean progression
PC, HPC, HPSC @ 95

15 Minute Power Clean work
5 rounds by 3 reps
135, 135, 145, 150, 150 - failed on the very last rep.

WOD: "Chief"
5 rounds: 3min on 1 min off
3 power cleans
6 PU
9 air squats

20+1 @ 115 (RX was 135)

Awesome class. Workout was brutal, but all the good ones are!

1-13-2012

5:30 PM w/Will

LLF Warmup

Strength

Thruster
2 on the min. For 12 min. @ 125
When I did this back in September it was at 105, so feel pretty good about the 20 lbs gain over that period!

Jackie

1000M Row
50 Thrusters
30 Pullups

11 minutes - felt good until the pull-ups - need to learn how to string kipping pullups together! So frustrating!

1/12/2012

Warm-up

3x
250M row
400M run

Strength
Box Squat
3-3-3-3-3
115
125
135
135
135


WOD
10 to 1 Box Jumps
1 to 10 Ring Dips
7:00

Did it RX until round 9 and then had to grab the red band to finish the dips.

1/11/12 – 5:30pm with Chris

Warm-Up

Jog Twice Around the Block

Baseline: 4:20, believe my baseline back in mid september was 4:45 or so. Still have room to improve on Row and Pullups.

Skill

Medicine Ball Clean

WOD – Finisher

AMRAP in 20 minutes:
1 Squat Clean (#115 (RX was 155)) – 1 Round of Cindy
2 Squat Cleans – 1 Round of Cindy
3 Squat Cleans – 1 Round of Cindy
4 Squat Cleans – 1 Round of Cindy
Etc….

8 Rounds. This was really really tough. Cleans were easy, the squat coming back up is brutal. I don't know why, but I feel like my front squat is much weaker than it should be...

1.8.2012 - 10:30 AM with Rob and Sarah

Snatch
2 reps on the minute for 6 min

75 lbs - focused on form

Snatch
3-3-3-3-3
Did all sets at 95 which was probably a bit light, but wanted to focus on form - plus my I ripped open my hand.

WOD
3 rounds
3min work/1 min rest
250m row
amrap
snatch complex

4050 @ 75# x 18 (x3)

Definitely felt slow today (my fault due to last night...). However, was pretty happy with the effort in the WOD. The new bar bells completely destroyed my hands. Ripped open a callous on my left hand and started to rip one open on my right hand. I need to figure out how to keep my hands in shape.

Sarah gave me a really helpful tip to engage my core more actively on the snatch - it really helped. Need to focus on this on every lift. As always - great coaching from everyone at LaLanne.

1.8.2012

5 Mile run along embarcadero. Beautiful day - pace was somewhere between 730 and 8. Dodge all the people always makes it a fun run.

Friday, 1.6.12 - 5:30 with Will
Warm-up, 2 rounds
- 10 pull ups
- 10 Push ups
- 10 squats
- 10 T2B

Strength
Push jerks
10x1 @ 70% of 1rm: #115
7x1 @ 80%: #130
5x1 @ 90%: #145 (only had time for 3)

I feel like part of this lift is just believing you can do it. The bar feels so heavy just resting, it is almost hard to believe that it is possible to get under it and lock it out. Was working off a 160 Max which I think might have been a bit light.

WOD
15 PJs @ 115
30 wall balls @ 20
60 DUs
Time: 18:14

WOW. I had no idea this workout was going to be this brutal - everyone in the gym before looked exhausted, but this was one of the toughest workouts I've had at LLF. Glenn let me borrow his new RX jump rope and I can't overstate how much of a difference it made on the DUs. At one point I knocked out 20 in a row which is a PR - I think my time would have been a minute or two slower without it. I will be placing an order for one as soon as I finish this post...

1-5-2012

First day back in the box in 2012. Felt pretty good despite having been sick earlier this week.

3 WODs

WOD 1

1 Mile run carrying 25 lb plate. - 7:29. Felt good about this until I saw that Sam did this in ~5:30. WOW.

WOD 2

PVC Sit Up tabata - 7 (had 8 until the last round, but just couldnt make it happen)

WOD 3

2000M row - 8:30. Would have liked to have been under 8, limiting factor felt like it was actually my lower back - got tight and limited the end of the pull.

Great to be back and looking forward to 2012! Need to figure out a few goals for the year.

1-4-2012

Was definitely right in the last post about coming down with a cold. Felt awful on Monday, slightly better tuesday and even better today. Still not 100%.

Did a short workout at home.

100 Burpee Pushups (things can't hit ground)
time was 8:20. This is by far the fastest I've ever done 100 Burpees - previous best was around 10 minutes.


1-3-2012

Another short workout at home due to still not feeling 100%.
4 Tabata sets - feel pretty good with the improvement, especially the squats. Pushups were a bit disapointing, need to be doing these more regularly.

Curls - 108 (1 month ago - 95)
Hollowrocks - 71 (1 month ago - 66)
Squats - 132 (1 month ago - 104)
Pushups - 72 (1 month ago - 69)

1-1-2012

Short 3 mile run to loosen things up. Run felt good. However, I'm pretty sure that I'm coming down with a bad head cold. Feel miserable right now. Hoping this gets better with some sleep.

12-31-2012

Wine tasting in Napa (e.g. rest day).

12-30-2011 @ 5:30 w/Chris

Warm-Up

3 Rounds - :30 seconds each of Pull-Ups, Push-Ups, V-Ups, Squats

WOD - Finisher

For Time:
1. 200 Double Unders (did 600 singles)
2. Bench Press – Move load of 75 x Body Weight, did 93 reps at 125 lbs
3. 4 Ritch Street Runs
4. Inverted Shoulder Taps (Workout called for 75 reps)
5. 1000m Row

The bench press was brutal. First 3 sets were reps of 9,9,9 - after that it was 5 then 4 then 3 then 2 then 1....Couldn't believe how long this took and how hard that was. The run felt great, came back in right at 6 minutes for the run.

Overall time 34:00.

12-29-2011 @ Noon w/Natalie

Warm-up

500 M Row

Ritch St. Run

3 Rounds :30 each

Air Squat
Push up
Squat static hold
Hollow Rock

Strength
Power Clean
3-3-3 @ 145 lbs
3 rounds every 2 min @85%


5-5-5 @ 95
3 rounds every 1 min @ 65%

Finisher

21-15-9
Power Clean
Toes to Bar
115

9:30

Overall very happy with Today. First class with Natalie (can't usually make a noon class) and it was great. She gave me some tips on the clean that really helped (think about keeping the bar closer to the thighs and pulling higher). Felt good during the finisher, for whatever reason T2B isn't a struggle for me, able to move through those pretty quickly.