12/17/09

Warm Up
650m alley loop
150 dislocates (pretty sure I did less)
Samson stretches

WOD
Box squats 5-5-5-5-5
85-95-105-115-135#

Finisher:
"Betty"
12 push press 55#
20 box jumps 20"

Time: 12:10

I had a PR of 145# for the back squats but since I'm coming off of a "sabbatical", I feel alright with the weight I used today. Good class with Mike and many thanks again to Peg for the kind sponsorship

12/2/2009
Warm up
2 rounds
4 minute circuit
2 pull ups
3 push ups
4 sit ups
5 air squats

1000m row (R1 completed in 4:20, R2 finished 870m within 4 mins)

WOD
"Grace"
30 Clean & Jerk 55#

Time: 4:17

Finisher
3 rounds
15 GHD back extensions
15 hip bridge
15 good mornings 25#

It feels great to be back. Am a bit weak from being semi sedentary but I'm looking forward to getting back into the swing of things.

7/17/2009
At work gym
Warm up
1 mi on elliptical machine

WOD
25 overhead lunges w/ 20# DB
20 pull ups 85# counterweight
50 box jumps 20"
20 DU
25 dips 85# counterweight
20 K2E
30 KBS
30 decline sit ups
20 hang squat cleans 25# DB
25 back extensions on a machine
30 wall balls - 10#
Time: 37:05

I am definitely improving with the double unders. I got 12 in a row!

7/16/2009
Warm up
800m run
3 rounds:
5 pull ups w/ green band
10 hollow rocks
15 wall squats

DB cleans 3-3
20#, 25#

WOD
"Cindy"
AMRAP in 20 mins
10 jumping pull ups
10 push ups (first three rounds real push ups)
15 squats
Total: 14

I am pleased that I was able to do 3 rounds of real push ups without my right shoulder complaining.

7/15/09
Unintended rest day. Worked from home and fell asleep in the pm. Oops.

7/14/2009
Warm up
500m row
3 rounds:
10 dips w/ purple band
20 squats
30 sec handstand hold (supposedly, but I never quite made the 30 sec mark)

30 pistols - 10 two handed, 10 1 handed and 10 w/ the pole
running drills - high knee, butt kicks & the "fairy" one. Always a delight to see the guys do this one, hee hee.

WOD
"Michael"
3 rounds
800m run
50 back extensions/good mornings
50 sit ups
Time: 32:34

Once again, I'm the class goat. All the guys were lounging around or cleaning up in my last few minutes. Would it be too much to ask the other ladies to wake up a little early? Back to the workout - I liked this one. It's one of those rare ones that get me blinded in my own sweat.

7/13/2009
At work gym
Warm up
7 mins DU practice
50 dislocates

WOD
"Fran"
21-15-9
50 lb thrusters
pull ups 75# counterweight
Time: 6:55

Abwork (no rest in between)
20 sideways knee raises
20 leg raises
20 crunches on ball
20 bicycles

Peace and quiet in the gym @ 2:00pm.

7/9/2009
Warm up
400m run

WOD
"Barbara"
5 rounds w/ 3 min rest in between
20 pull ups (subst 40 jumping pull ups)
30 push ups
40 sit ups
50 squats
Time: 29:47

Felt great but sluggish with the sit ups. Must be all the white rice in the belly. It seems my right shoulder is now bothered by push ups on my knees as well. I'm playing around with hand positions to find what's least bothersome.

7/8/2009
At work gym
Warm up
400m on elliptical
50 dislocates
3 rounds of:
20 air squats
15 OHS w/ pipe
10 situps w/ pipe (feet were wedged hehe)

WOD
3 rounds
15 K2E
15 KBS 20#
25 double unders

I couldn't do the front squats properly with dumbbells so I skipped the strength building part of the workout.

7/7/2009
Warm up
1000m row
25 dislocates
3 x 10 ring dips
3 x 15 GHD back extensions
3 x 20 walking lunges

WOD
push jerk 3-3-3-3-3
55#, 65#, 75#, 85#, 95#

Finisher
15-12-9
SDLHP 1 pood
wall balls 14#
Time: 3:25

Kinda sucks finishing last. My excuse is that I was the only estrogen powered body in the house @ 7am. I think I have a nerve impingement problem in my left shoulder. OHS triggered this in the past and now the push jerk. I'll still try to reach 105# next time.

7/6/2009
At work gym
Warm up
10 mins jump rope, DU practice
box jumps in 1 min: 17 on 24" box

WOD
Tabata Something Else
push ups
pull ups
sit ups
squats

I couldn't keep track of my counts since there were people talking to me and asking about my weekend from time to time. I should hang a "Do Not Disturb" sign around my neck.

7/2/2009
Warm up
1600m run - time: I forgot but I was 2nd to last
Tabata wall balls 14# - 6 lowest

Static holds
push up in plank position - 2:43
chair sit - :30

WOD
Dead lift 1-1-1-1-1-1-1
135-145-155-165-175-185 (fail)

I was hoping to break the 200# mark but couldn't. I think it was more because I started to give up once I felt my lower back tightening up coupled with feeling the lack of any kind of engagement in my hamstrings. I get the feeling that I'm doing it wrong and just stop.

7/1/2009
At work gym
Warm up
800m on elliptical
3 x 20 overhead lunges 20#
3 x 15 OHS
3 x 10 V sit ups

WOD
21-15-9
"JT"
handstand push up on a box
dips - 85# counterweight
push ups
Time: 22:45

6/30/2009
Warm up
1000m row
3 x 10 GHD back extensions
3 x 10 wall squats
3 x 10 hollow rocks

400m farmers walk 25#

WOD
pull up ladder w/ green band - 9
21-15-9
KBS 1/2 pood
lateral burpees
Time: 15:05

I hate burpees and until today I didn't know what a lateral burpee was. Hate them even more. (Thanks Brian!) Need to seriously work on strengthening my grip. Even when I'm not tired, my grip gives in all the time.

6/29/09
Forced rest day. Arthritic right ankle hurts when I walk. If it's because of Nancy, this is a very delayed reaction.

6/27/09
Nancy Challenge
Warm up
400m slow jog
stretching
a few overhead squats

WOD
400m run
OHS 45#
Time: 16:27

I've become a pretty slow runner since I don't want to inflame my arthritic ankle. I made up by powering through the squats. I was seriously contemplating doing 65# and I probably should have. I have to give myself credit for having the guts to sign up. Turned out not to be such a big deal after all.

6/26/09
1 hour Dailey Method class to stretch out well, everything. Surprisingly not yet nervous about tomorrow's Nancy challenge. Maybe tonight I'll get cold feet.