Tuesday 3/31
Warm Up Jump Rope
Did double unders every-other jump for 6 rounds (bijiminy).
Max KBS in a minute 30
Max K2E in a minute 21

WOD 20:20
Row 1500 Meters
50 Wall Balls
Row 1000 Meters
30 Wall Balls
Row 500 Meters
20 Wall Balls

WOD went smoothly.
Broke the Wall Balls down to
20,20,10 First round
10,10,10 Second
10..... Third
The effects of the Wall Balls and Rowing on my hamstrings and glutes were not obvious until I tried walking up a flight of stairs 2 hours after class.
My knee help up well for the WOD. But, now it is elevated, compressed and iced.
Will keep goal of five classes this week.

Monday 3/30
Warm Up- 10 Rounds of obstacle course.
WOD:
AMRAP in 30 Minutes 9 Rounds+ 5 Shoulder Press
5 Shoulder Press 65#
5 Push Press
5 Push Jerk
400 M Run
Debated between 65 and 75#. Went lighter because my left shoulder is feeling a bit "beaten up". Did not want to risk an overhead lift. In hindsight, think that doing 75# would have worked well. I guess a bit of regret is better than a torn rotator cuff.
Felt good about form, and time. My foot and knee are standing up to jumping and running (ok, jogging) much better than I expected them to!
Fun workout. Thanks Mike!
It seems that work will cooperate, and I will be able to attend my set goal of five classes this week!

Friday, March 27, 2009
Warmup: Tabata squats and medicine ball cleans.
WOD:
Three rounds for time:
21 Squat Clean #65
12 Burpee
Run 400m
Did it in 17:18!!
What is better than completing this challenging WOD in a time that I am happy with, and having maintained satisfactory form? Having Chris and Michael compliment me on a difficult WOD, and acknowledge the progress that I have made in the last two months. That fuckin’ ROCKS!
Thanks guys! This program is successful in helping us achieve results because of you!
Because of work I was not able to make my goal of four classes this past week. This was a huge disappointment. I was able to get in a great workout on Saturday and Sunday.
For the upcoming week, my goal is five classes.

3/26 Thursday
Rest Day

Wed 3/25
Independently-
Warm up
500 M Row
60 Walking lunges
20 K2C

Work out:
60 DB Cleans 35#
4 Rounds of
15 DBS 35#
20 Lat-Pullovers 45#
20 DB Squats

Then 30 DB Squats
60 Walking lunges

Entire workout in 65minutes.

Tuesday 3/24
Late. Missed some of warm up. OWE Maribel 50 Burpees!

AMARP in 20 Minutes. 55#
5 Snatch grip dead lifts
5 Hang power snatches
5 Overhead squats.

Did 16.33 rounds.

Deadlifts were easy.
Chris, you were right; cleans were a challenge.
Squats were moderately easy.

Rushed to make an appointment, and forgot about my burpee penalty for being late.
Maribel, I am not running away. I promise!

Monday 3/23/09
Warm up JRope 5min
Run 400 M
Skills
L/chair sit on parallels. Held for 50 sec

Challenges:
Burpees in 1 Minute 21
K2E in 1 Minute 21
Surprised myself with the K2E.
Was able to to 3 When I started in January.

WOD
100 Squats
100 Push ups
100 Sit ups
100 Pull ups

Did as a team in 30:30
Squats, Push ups, and Sit ups were not very challenging. Pull ups were. On my second set of 10, the Kipping move started to make sense! I did the frickin' Kipping, and did it fairly well. That lasted until the 8th set of ten- when a combination of fatigue and loss of rhythm worked against me. For the ninth and tenth rounds, I had to use a rubber band. The kipping move did not work for me with the band. But, quite happy about getting the Kip down! PROGRESS!!!
Have extra time this week.
MY GOAL IS TO DO FOUR CLASSES.
Now, have to make it happen.

Saturday3/21
Deck of Death.
Thrusters Started with 30# Lightened to 25# out of necessity.
By far, the most challenging WOD I've encountered.
Time: Something just over 41 minutes.
But, I omitted the last round of kettle bell swings.
So, actual time was about 42:00


In an effort to be positive, there is always something to be thankful for.
I am thankful that there are not 53 cards in a deck.
I am thankful that I did not throw up in class.

March 17th
WOD
3 Rounds for time:
800 M Run
30 Deadlifts 135#
30 Pushups

Time 27:11
It was hard, but rewarding.

Form on dead lifts started very good.
Weakened with increasing numbers.

Unble to make second class this week because of work schedule and no Sautrday class.

Independetntly:
5 rounds
30 DB swings 35#
25 tricep curls 40#
20 pushups

5 rounds
20 Incline Press 90# DB
Tabata push ups
20 sec low
20 sec high
20 sec low
20 sec high

3 rounds
20 DB squats
Tabata push ups
20 High 20 Low 20 High 20 Low

This sort of workout turns lots of heads at a "traditional gym".

March 10
Warm up:Baseline 5:08
Did pull ups with NO BAND!
Improved from over 6:00 in January!

Skill
"L" press on PVC bars and rotate to press.
Unable to hold "L".
Able to rotate fully and almost to feet up.
Kipping pull up.
The kip part is coming along.

WOD 22:30
10 Rounds
10 Barbell thrusters 80#
200 M sprint

Was able to do the full 10 thrusters on the first 5 rounds.
Broke into 5/5 or 6/4 for the 6-10 rounds.
Tempted to decrease weight.
Made up my mind to power through.

March 5th
Workout of the Day
As many rounds as possible in 20 minutes of:
20 Kettlebell Swings 1 pood
15 Kettlebell Squats
10 Knees to Elbows
6 Turkish Get-Ups

Did 4 and 3/4!

Maribel was right:
ABS WERE SORE!

Warm Up
5" Jump rope
3 Rounds of
10 Knees to chest
10 Hyper extensions
20 Squats.

WOD 19:54
3 Rounds:
500 M Row
30 Squat cleans with 65#

First round of squat cleans, did sets of 10
Second round, 10's and 6's
Third round 6's (and some 5/4's).

Feel that core strength, stamina and technical skills are improving.
Happy with progress, and time.
Positive feedback form Chris and Maribel is great.
Thanks guys. Y'all ROCK!
Today's workout was a great confidence builder.

Warm up
Run/Sprint 800
Ring dips X10
Dislocates X50
Did 10 ring dips nonstop
WOD
AMRAP in 3" X 5
3 Dead lifts 185#
6 Pulllulps
9 Situps
Completed 11 rounds (possible 12-unsure of count)
Pull ups first 2 rounds, 6 without stopping.
Deadlifts are improving when I can focus on hamstrings.

Feb 11
Warm Up
15 GHD Situps, 15 Hollow Rocks, 15 Knees to Elbows
3x3x3 back squats 65#
WOD "Broomstick Mile" 21:33
400 m run
25 back Squats
25 front squats
25 overhead squats
400m run
25 shoulder press
25 push press
25 push jerk
400m run
50 squat cleans
400m run
50 squat snatch
Squats are coming together better. Still a challenge getting low enough.
Hip flexion seems to be the limiting factor.
Because of work schedule, could only make one class this week. So I did a “crossfit-style “ work out at my usual gym. It seems to attract lots of attention. I have changed my workouts to incorporate more large muscle groups at a higher intensity

Feb 19th
AMARAP in 20”
5 DB Clean Thrusters 25#
10 Box Jumps
15 Pushups
200 Run
Completed 6 rounds +5 thrusters
The “shrug” part of the cleans is not coming together. Think about it. Jenny makes it look easy. I understand why I should do it. And, then it doesn’t work.
The thrust part makes sense. And, was not as challenging as I expected. The box jumps after the thrusters was the most challenging part of the workout.


Feb 20th
Warmup
5” Jumprope
500M Row
3 Rounds
5 pullups
10 pushups
15 air squats
WOD Heather 17:29
3 Rounds of
500M Row
12 Dead Lifts 130#
21 Ring Dips
Ring dips were the most challenging part. Able to do 5-6 without modifying.
Jumping helped.
Making progress in kipping pull up. The “up” is better than the push off, “down”.
HUGE progress in the deadlift!