1/30/2009
Warm up:
5 min jump rope

WOD
"Murph"

800m run followed by 250m row
100 pull ups
200 push ups
300 squats
200m run followed by 550m row

Divvied up the workout into 10 rounds.

Time: 47:50

I really shouldn't be running the 1 mile before and after but rowing alone won't cut it for me. My arthritic ankle hurts now but I don't care.

1/27/2009
Warm up
5 mins jump rope
1000m row
3 x 10 K2E
3 x 10 push ups
3 x 10 squats

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, rep rounds of :
Push Press 45#
Overhead Squat 45#
Ring Dip

Time: 25:40

1/26/2009
1 hour Dailey Method class

1/20/2009
1 hour Dailey Method class

1/22/2009
Warm up
5 mins jump rope
2x 500m row

WOD
4 rounds
15 deadlifts 95#
15 pushups
15 jumping pullups
15 dumbbell thrusters 8#
Time: 22:33
I wasn't comfortable lifting 95# because I felt I had to watch my every move lest I hurt my back. I just took it slow and easy and today it feels pretty good.

1/5/2009 Warm up
1000m row
ring holds

WOD
6 rounds in 10 mins
5 Hang power snatch 35 lbs
10 push ups
15 squats

1/7/2009 rowed 3125m 20 mins
On bosu ball:
get down, get up 30 reps
V sit w/ trunk rotation 30 reps
K2E 10

1/9/2009 Warm up
5 min jump rope
500m row
Tabata abmat situps 4 mins
med ball cleans
20 dislocates

WOD
Elizabeth 7:41
21, 15, 9
Squat cleans 35 lbs
Ring dips

1/12/2009 Work gym
elliptical 20 mins
bicep curls 12 ,10, 8 10 & 12#
dips 12 ,10, 8 85# resistance
concentration curls 12 ,10, 8 10 & 12#
overhead tricep ext 12 ,10, 8 30, 40, 50#
preacher curls 12 ,10, 8 10#
real push ups 12 ,10, 8

1/13/2009 Warm up
Baseline 6:15 11 secs slower
pull ups w/ green band

2 assisted handstands

WOD
Nicole
AMRAP in 20 mins
400m run 3x run, 2x row
Max rep push ups 100

1/15/2009 Warm up
400m run
5 min jumprope
3 rounds of
K2E
10 pushups
15 squats

WOD
Lynne
max reps bench press 65#
max rep pull ups
1- 12,12
2- 13,13
3- 14,13

Tabata squats & situps

1/19/2009 Warm up
800m run
3x handstand holds
practice kipping pullup

WOD
Barbara
5 rounds, 3 min rest in between
40 jumping pullups
30 push ups
40 sit ups
50 squats

1- 6.53
2- 7:44
3- 6:03
4- 7:00
5- 6:14

I landed in a heap while practicing handstands. I somehow hurt my bum ankle as I was coming down.