CrossFit) 530pm
Jumprope
400m OH Med Ball Walk (16lb ball)
Tabata sit ups (ab mat) Score 9 (mostly hit 11 or 12)
PVC (shoulder dislocates)

WOD
BEAR COMPLEX – 5 rounds for time:
7 Reps Per Round (55#)
One Rep=
Power Clean to...
Front Squat to...
Push Press to...
Back Squat to...
Push Press
(no resting bar on ground during rounds)

Time: 16min and change

The ball overhead was great and much more difficult that I thought it would be for 16lbs. I really enjoyed this workout. I was really ready to work hard today and feel that I am getting stronger with each class. Tuesday was difficult to do dips after last Sat, but last night was SO much better. I was really concerned I wasn't going to finish and I did so much better. It is very encouraging. On a personal note I am down a belt loop after the last two weeks and about 3 pounds lighter!!

Tuesday 27 January

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 35#
Overhead Squat 35#
Ring Dip

Time 18:40

I was still sore from Saturday in my hamstrings but it felt great to move my body. I'm writing this on Wednesday and I can feel the workout but not nearly as sore as before. I was really happy to do real pushups today in the warmup instead of at my knees. I can tell I'm getting stronger. I tried 40 lbs in the warm up and that was fine for the push press but not happening for the overhead squat. Next time I want to move it up. This is week #2 for three classes in a week and the goal is finishing all of the classes. Hoping to see improvement fast.

Saturday 24 January


warmup: 800 m run, 5 mins jump rope

WOD
Filthy Fifty

50 each:
jumping pull ups
kettlebell swings (.5 pood)
walking lunges
knees to elbow
push press (#35)
back extension
burpees
jump rope (150 singles)
box jumps (20")

My times was around 42 minutes if I remember correctly. I was just happy that I finished before the next class started. I knew I would be sore as I was at the end of class. Not too bad on Sunday but I was a disaster of soreness on Monday (could barely walk normally). Heading back for class on Tuesday in some fear of having to do squats as I am not 100% recovered but need to make sure I get my 3 classes in this week. The class was super fun and felt great. I will be happy to see my fitness improve and the soreness to be less of an issue.

Wednesday 21 January

Warmup

100 dislocates

3 rounds of

10 PVC overhead wall squats; the dislocates helped
10 kettlebell swings, 1.5 pood
10 GHD back extensions

static holds: plank and chair sit; 30s, 30s, 45s

WOD

800m run
30 pushups
60 situps
200m farmer's walk, #55
15 pushups
30 situps
800m run
30 pushups
60 situps

I can honestly say any day I see running in a WOD I'll be happy. I may not be fast but I am happy to run forever.
I was worried that Monday's soreness would hamper progress today especially with the pushups. It went well and although I am still doing a modified push up I feel like I'm increasing my strength. I LOVED the farmers walk. I surprized myself by handling the 55 lbs! I'm recording this Friday and oh boy do I feel it in my traps. For the hanging training - I could go 15 secs a pop - need to improve and excited to try and improve that in the future.

Monday 19 January

I started tracking my nutrition last week and am finally starting to log my workouts. I also just upped my commitment from once a week to three times per week. My goal for this week is to finish.

"Barbara"
Five rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Precisely 3 minutes rest between rounds...

WOW is about all I can say. I was ready to hurl afterwards and went past the normal scheduled class time to finish. Really happy I finished. I wondered if I could make it to my planned Wednesday class. I've learned I can bust out the situps and am improving on the squats. Clearly I need to be doing more pull ups and push ups if they are modified at this point.