Friday, 12/4 Happy Birthday


Murph
Did 20 rounds of
5 pull ups
10 push ups
15 squats.

Time 52:56
In July it was 59:23
Good to see improvement
Would love to be faster
Running will always be my goat

Wed 12/2
Fun warm up
Grace
30 Squat Cleans 105#
Did it on 4:49
Guess I should have gone heavier.
Reluctant to do so with overhead maneuvers.

Tuesday 12/1

Incline bench DB press
5 rounds of 10 55#

5 Rounds of :
90# Press
55# DB Lat pull over

100 Walking lunges with a twist 50# DB

Monday 11/30

Death by Barbell 95#
15 Deadlifts
12 Hanging snatches
9 Front squats
6 Push Press

Finished in 21:59

I wish that I would have gone heavier on my weight.
Deadlifts were easy. The snatches were the most challenging of the exercises.

Wed 11/25
That horrible Squats/Burpees thing
5 Rounds of 15/25

My back was not cooperating, so I had to go very light on my squats. 115#
Finished around 24 minutes. That was challenging .

Tuesday 11/24

Warm up 50 air squats, 500 M row

Skills: Med Ball Cleans

WOD Squat Cleans 5,5,5,5,5
75,95,105,115,125

Finisher
800 M Run
50 Wall Balls
50 Box Jumps
10:46 ( i think)

Did better with the squat cleans than I usually do.
Once or twice I lost my shrug.
But, over all, the exercise came together well.
I think that Scott's breakdown of the motions was a big help.

Monday 11/23
Warm up - Run
Skill Rings- inversion and skin the cats.
Comfortable with both. Was able to do skin the cat in reverse order.

Jackie

100m row
50 thrusters 45# bar
30 pull-ups

Time 10:23
The thrusters came easier than I expected.
The pullups had me working more than I expected.
Did pullups in 10,6,5,3,3,2,1

Sunday 11/22
Warm Up
15 DB Swings 55#
15 Lat pull overs
20 DB squats
15 DB Press
20 DB Cleans 35#

Chest Flat Bench
6 X 10 135#
3 X 8 155#
3 X 8 175#
2 X 6 185#

Tuesday 11/16

One arm kettle bell work.
The snatch came easier than I expected (never thought I'd say that!)


Volkswagen
21,15,9 Bench Press 135#/ Pullup
5:13

I wish I would have gone heavier on the bench press.

Sunday 11/!5

Did DB snatches as a warm up.

Work out included
5 Rounds
80 # Press.X10
50 # DB Incline bench X10
70 # DB Squats. X10

Focusing on pressing more weight without needing the push-press.

Did burn out sets of incline DB press.

Friday 11/13
SNANCY
75# Left for final jog with 1:35 on clock.
Returned to gym with clock off.
Made it in in just over 20 minutes. DAMMIT!
Moved quickly throughout.
Slow running got me down.

Thursday 11/12

Warm Up
DB Squat Cleans 35#
20 Each side
Standing rows, 10 X 3 85#

Dead Lifts
6,6,6,6,6 205#

Push press 90#/ Incline bench DB press
10/10@50
10/10@40
10/15@35

Tuesday 11/11

6 AM Class Thanks to all who "made this happen"!!

Ring practice.
False grip starts well, but fades to a regular grip when in use.
Had a hard time keeping rings in "narrow" when rising on them.
False grip pullups went better than I expected.

KBS with 200M Sprint.
10,9,8,7,6,5,4,3,2,1
Did it in 13:56

Felt good about the speed of the KBS.
Slow on the sprint. But, my running/sprinting days are behind me.

Fun class.

In originally logging this workout,I forgot about the finisher.
Hollow Rocks/Ab Mat Situps + KTE
10,9,8,7,6,5,4,3,2,1
... until this morning, when I woke with 1 sore core!
Thanks Scott.

Monday 11/10

Tabata row.
Splits varied from 1:41 to 1:50. Average 1:46

Flat bench Olympic bar 135# 12 X 5sets

Flat bench BD 55#12 X 5sets

Monday 11/9 First class in 2 weeks

Warm up Jump Rope
Med Ball Exercises
Weighted pushups
5,5,5,5,5 up to 90#

7 Rounds
7 Back Squats 135#
7 Burpees to Boxjumps

15:25

Considered going heavier on squats. Cautioned to remain cautious with my back until MRI results are in.
Tough workout. May be back on track.