5/9/12 – 8am with Aaron

Mobility

Shoulders
Squat Holds

Warm Up

3 Rounds of Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats

Skill Session

5 Rounds
5 Muscle-Ups
30 Double Unders

13:08 - Rx

I was able to really get a hold on the muscle up skill, definitely exhausting at the end and I was starting to have a let trouble transitioning. However, I took a little break in between and was able to get all the muscle ups in. For a movement I thought I was never going to get, I feel extremely comfortable with it. time to learn to link a couple together! Brought my new Rx rope with me to class today and killed the DU's, there were a couple of rounds unbroken, so exciting!!
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WOD – Finisher

AMRAP in 8 Minutes:
4 Bear Complex (#95)
- Front thruster, back thruster
4 Burpee Pull-Ups

4 Rounds + 4 Bear Complex (R/X)

Was definitely extremely exhausted after doing all of the MU's and DU's, but got through it. Great class today!

Tuesday 5-8-12 w/ Will at 6:30pm
First class back since cinco de mayo prep for work

Warm-up (2 Rounds)
20 Lunges
20 Hollow Rocks
20 Pushups
20 Back Squats
20 Dislocates

Back Squat
10-10-10-10-10
135-155-155-165-165
The low bar back squat was a new movement for me and I really needed to work on getting the right form. On the third set I finally felt the shelf Will was talking about when describing the movement. Love the benefits of squats!!

Finisher
For Time
Run 800m run
30 Back Squat (135#)
Row 1000m

13:24 - RX

Wow, exhausting but a great workout to come back to Lalanne Fitness with.

5/9/12 – 8am with Aaron

Mobility

Shoulders
Squat Holds

Warm Up

3 Rounds of Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats

Skill Session

5 Rounds
5 Muscle-Ups
30 Double Unders

13:08 - Rx

I was able to really get a hold on the muscle up skill, definitely exhausting at the end and I was starting to have a let trouble transitioning. However, I took a little break in between and was able to get all the muscle ups in. For a movement I thought I was never going to get, I feel extremely comfortable with it. time to learn to link a couple together! Brought my new Rx rope with me to class today and killed the DU's, there were a couple of rounds unbroken, so exciting!!
.
WOD – Finisher

AMRAP in 8 Minutes:
4 Bear Complex (#95)
- Front thruster, back thruster
4 Burpee Pull-Ups

4 Rounds + 4 Bear Complex (R/X)

Was definitely extremely exhausted after doing all of the MU's and DU's, but got through it. Great class today!

Run around block 2x (zero knee pain. Will try a long run again Sunday, excited!)

Tabata

5/10/2012 - 8am with Aaron

Abmat Situp - did 10 rounds
Burgener Warmup

Hang Power Clean 5x5

135-135-135-135-135(was really working on form

3 Rounds for time

21 HPS (75#)
Sandbag Run 200M (80#)
**ran 400m on the first run on accident and really couldnt catch my breath the rest of the workout, Oops

8:09 RX

This was exhausting, due to the fact I didn't read the board correctly, ugh! Could have had a much faster time for sure on this. The good thing is I am starting to get my lungs for these workouts.

5/11/2012 - 8am with Will

Slacking on the Log's but back on track after a loooonnnggg April, I'm happy Cinco is over!!


Various hip and hand/wrist stretches

Warmup (2 Rounds)

20 Dislocates
10 Toes through rings
15 Air Squats
5 1 arm burpees

Hang Power Cleans 5x5

.(JavaScript must be enabled to view this email address). .(JavaScript must be enabled to view this email address). .(JavaScript must be enabled to view this email address). .(JavaScript must be enabled to view this email address). .(JavaScript must be enabled to view this email address). 2@205
10-1
Hang Power Cleans (95)
KB Swings (1.5)
Box Jumps (24)

10:46 RX

3/29/2012 - much need rest day

3/28/2012
7am class with Aaron

Warmup
Row 1000m (4:39, easy pace)
100 double-unders (got 60 in a row!)
Couch stretch - 2 min each side

Skill
Max height box jump: 48"(64% of my height)
This was fun, but definitely intimidated when I was looking at the 7 plates sitting on top of the box! But I got it.

WOD
30 reps of each:
Box jumps (24/20")
Jumping pullups
KB swings (1.5/1 pood)
Lunges
K2E
Push Press (75/55#)
Hip extensions on GHD
Wall balls (20/14#, 10/9')
Burpees
Double-unders

Time: 17:38 Rx

Time to take a day off after three days in a row! My legs were really fatigued when I got to the Burpees

3/26/2012 - 0700 w/ Aaron

WARM-UP
Burgener Warm-Up
Burgener Skill Transfer

Abmat Tabata - 14 reps per :20

STRENGTH #1
Strict Press
10x2 and hold for 3 seconds at top
Rest 2 min between sets

165#

FINISHER
8 MIN AMRAP
8 DB Push Press (40#)
8 Burpees
8 KB Swings (2pd)

Score - (Rx) 4 + 16

*arms and shoulders were on fire after pressing 165# for the strength workout. Honestly, I hate burpees but it was good to get these in. I need the endurance workouts, this is the only thing really killing me with my WOD's

0700 w/ Chris

WARM-UP
10 MIN Mobility
Run Around the Block
then
5 ROUNDS
3 Rope Climbs
12 Pistols
15 Hollow Rocks

Needed to use the orange band to keep good form and get all the reps in for the pistols.

WOD
"DEL"
For Time:
25 Burpees
Run 400M w/20# Medicine Ball
25 Weighted Pull-Ups w/20# DB
Run 400M w/20# Medicine Ball
25 HSPU
Run 400M w/20# Medicine Ball
25 C2B Pull-Ups
Run 400M w/20# Medicine Ball
25 Burpees

Time - (Rx) - 24:50

Wow great WOD! I really need to work on my endurance running, had to catch my breath after every 400m run. The hanging pull ups and handstand pushups, I had to do in sets of 4's and 5's since my arms were on fire from the medicine ball run. Felt really good after this one and got a little extra credit with a 2 minute handstand hold at the end of class.

3/24/2012 - 12.5 - SO DISSAPPOINTED!!!

I had so much more in me, extremely upset with the pace I choose to go with. I was able to get through the two 12 sets and 8 into the 15, 68 total reps.

Not happy with my finish in the Crossfit Open, now I have to sleep on that for a year.

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3/14/2012 - 6am with Chris

Warm Up -
3 rounds
50 DU's
10 Wall Balls
10 GHS

Strength -
Hanging Power Snatch
7 sets of 5
5-5-5-5-5-5-5
95#/115#/145#

WOD -
8 minutes
Hanging Power Snatch - 20secs
10sec rest
Facing bar burpees - 20secs
10sec rest

I was able to get 6-6 on the first 4 then 5-5 on the 5th Set and 4-4 on the remaining sets

3/12/2012 - 6am with Aaron

Warm up -
10 pullups
10 pushups
10 ab mats

Strength - back squat
5 sets of 5
1- 225
2- 245
3- 255
4- 265
5- 265

WOD -
95#
400m run
21 back squat
400m run
15 back squats
400m run
9 back squats

Timed in at 8:06

Legs were a little tired from the back squats, but it felt good. I haven't done back squats is a long time, legs are sore today.

3/5 to 3/9 out of town for work couldn't get to a gym....missed it

3/1/2012 - Crossfit Games 12.2 WOD

10 Minutes
30 Reps at 95#
30 Reps at 135#
30 Reps at 165#
As many reps at 210#

Result - 62 Reps

I was able to ran through the 95#, 135# was a little more difficult, but I definitely rested too long during sets. When I got to the 165# set I only had a minute and a half to power through. I am happy with my results I was looking to get about 55 reps and finished at 62 reps. Have to work on my form!!

2/29/2012 - with Chris

Warm Up - 2x
Foam Roller
PVC Body Squats
Hamstring Stretch withe parnter

Strength
6 x1 Hang Squat Snatch Complex - 95#
1 Hang Squat Snatch
1 Hang Squat Snatch (w/3 sec hold at bottom)
1 Hang Squat Snatch

2 x 95#
2 x 105#
2 x 115#

WOD
"Animal"
150 KB swings (1.5 pood)
Time - 12:23mins