3/23/09 - 7am w/Chris

Warm Up
5min Jump Rope
3 rounds of Box Jump Course
1 min of Burpee - 19
1 min of K2E - 10 (I don't have the ab strength to really do this so I did 4 real ones and about 15 knee raises which might equate to 10 K2E...)

WOD - "Angie" - Time - 42:19
100 Pull Ups - (75 with Green band, 25 with Green & Black)
100 Push Ups - (85 regular, 15 on knees)
100 Sit Ups
100 Squats

Today killed me! My shoulder is still throbbing while I type this, I really need to find a way to get my shoulder stronger in order to do pull ups, I spent way to much time doing the 100 pull ups. I can't wait for the day when I can do pull ups without the band and also have the core strength to do the K2E

03/20/09 - 7am w/Chris

Warm up
Sprint 400m - 1:15
Squats in 2min - 63

WOD
30 Power Clean Squat & Jerk - 12:41 (5 @ 115, 25 @ 95)

I feel pretty mad at myself for giving up so soon on the 115 weight, but after my 5th one I could barely do the over the head press/jerk bc I felt like my shoulder was on fire. So I quickly knocked off 10lbs on each side to drop my weight down to 95 so I could finish the rest of the workout, and even though it was tiring I felt afterwards I could probably do 10 more. I did feel like my form was getting better but I found myself not doing a full squat every once in a while which I need to work on.

*Note next time we do this I'm going to stick at 115 even if it takes me 30 mins to finish!

03/19/09 - 6:30 pm (on my own)

Run the stairs to Coit Tower x2
10 Rounds of 10 push ups, 10 sit ups

*I did the stairs to the Coit Tower 3 weeks ago before I join Lalanne Fitness and I was completely out of breathe and breathing harder than I ever have in my life after doing it...now it's been 3 weeks and well I was still out of breathe and breathing harder than I ever have in my life after getting to the top, but after resting and making my way back down, I felt like I had the energy to do it again! Boo Ya!

Now I'm just hoping I'm not going to be completely dead tomorrow morning at class... I'm keeping my fingers crossed!

03/18/09 - 7am

Warm up
Rock and Roll
Salutations
Plank Contest - 2mins

WOD - Fight gone "hella" bad (way to show your NorCal pride Mike)

3 rounds, 1 min per station, w/1 min rest after each round

Push Press (65lb) - 14, 11, 8
Box Jump Burpee (Large) - 7, 6, 5
Planche Pushup - 16, 8, 5
Sprint - 3, 3, 3
Ring Rows - 22, 17, 17

*Note my shoulders are still on fire right now while I'm typing this (what did you guys decide over the weekend that this should be shoulder week?) haha thank you though I need them to get stronger! Also thank you Jennee for being my partner today! You inspired me to push myself harder after watching you go through the circuit first, you were awesome today!

03/17/09 - Rest

3/16/09 - 7am

Warm up
Jump Rope
Head Stand (could not do )
15 Hollow rock

WOD
Over Head Push Press - 7 sets of 3
(65, 95, 100, 105, 115, 125, Miss @ 135)

Since this was my first time trying this exercise I started off with a really low weight and tried to find what I really could do; I'll today as my bench mark going forward as to where to begin with the amount of weight. PS I'm really glad I only focused on upper body strength training over the weekend before doing this WOD (does anyone know which smiley face is the sarcastic one?) haha

Also, one of these days I WILL do a damn headstand!

03/14/09

*Over the weekend I work out at 24 fitness and all of the excercises I do are in sets of 3 striving for 10 reps each time

Chest & Back

Bench Press (175)
Horizontal Pull up
Incline Bench Press (135)
Pull Down (135)
Machine Press (150)
Pull up (95 support level)

Today for my back exercises I focused primarily on trying to improve my pull ups (It's still pretty embarrasing when you can only do 2 when at the class)

03/15/09 - Bi & Tri

Preacher Curl (70)
Dips
Under hand Pull ups (85 support level)
Rope Extensions (60)
Seated Curls (30)
Skull Crushers (60)

*Over the weekend my ankle was still bothering me from twisting it on Friday so I could only focus on upper body work, but I think starting next week when I need to work out on my own I'll try incorporting some crossfit activites into my routine.

03/12/09 - Rest
*Stuck traveling all day for work

3/13/09

Warm up
Run 400m
Stretch
Hollow Rock
(5r / 30s x 10 = 50)
Squat Clinic - 10 air, 10 back, 10 front, 10 overhead

WOD - 21.02
Run 400m
50 Air Squat
Run 400m
50 Back Squat (45lb bar)
Run 400m
50 Front Squat (45lb bar)
Run 400m
50 Overhead Squat (45lb bar)

I really like today's WOD because I have had some terrible form doing squats since I joined and today was a good day to work on that form. With almost 200 squats I felt like I was doing better since I wasn't experiencing the normal pain i do on the side of my hips; however I do need to start forcing myself to make sure my butt touches that damn ball! Today was a great day to focus on from. Thanks Chris!

*Missed a step going down my stairs in the dark trying to make it to class in time, luckly I didn't really feel my sprained ankle until after the class when I took my shoe off for the first time. There will def be some icing going on tonight once I get home from work.

03/11/09 - 7am

Warm up
500m Row
(a crazy stretching routine) i believe it was call Dysamrick?

Dead Lifts for weight
3 rounds of 5 (1st = 95, 2nd = 145, 3rd = 195)
*Note my lower back is def feeling this right now, I need to keep focusing more on form! (I'm beginning to sound like a broken record)

WOD - 24:01
3 rounds
25 wall balls (16lb)
25 SDHP (sumo deadlift high pulls) 65lbs
800m run

I wanted to take today off seeing how bad my hip was feeling after yesterday's 100 Thrusters, but due to work on Thursday and the Games on Sat I had to come in today in order to get my 3 work outs in this week. So when I woke up this morning I thought of Maribel's signiture/slogan "Shut the F up and train" and I made it in. Thanks to Jenny's hip stretching advice I actually felt pretty good once we got in the swing of things. Also thanks to Geoffrey, Cleve, Brian, Alex, and Mike today, you guys really helped motivate me to push myself.

3/10/09 - 7am

Warm up
Base line - 5:43 (purple band for pull ups)

WOD
100 Thrusters (65lbs for first 15, then 45lbs for the remainder)
5 situps at end of every minute

I was only able to do about 90 Thrusters (I honestly lost count about half way through so that is my best guess). One thing I really need to work on is my form for doing squats, my right hip was giving out towards the end due to the bad form and I could not bend anymore into the squat position. Thank you Jenny for the help with correcting my form, i will definitely be taking your advice and practicing my form at home.

*side note I shaved 15 seconds off my baseline since last Monday, but I still need to work on getting stronger at pull ups!

03/06/09 - 7am

Warm Up
5 mins Jump Rope
800M Run
3 Rounds of:
10 GHP Sit ups
10 GHP Back Ext

WOD
Four Rounds for Time: 17:10
Run 400m
50 squats

Double Tabata - 8 mins
20 sec of Ab mat sit up (avg about 6 per round)
10 sec rest
20 sec of push ups (avg about 6 per round)

Today is my 25th Birthday!

And let me tell you this is one hell of a humbling way to turn 25 (let me thank Chris and Maribel for this!)...towards round 2 of the WOD I seriously could not feel my legs any more (which suprised the hell out of me as to how I was able to finish the last two rounds) and towards the end of the double tabata I was reduced down to doing girl push ups (I honestly could not pick myself up anymore). I was still pretty sore from yesterday's WOD but I was determined to make it to class on my Bday and I'm sure as hell glad I came. I officially finished my first week of classes and I can now use this as a reference point going forward. Let's see how much I can change in 365 days... I'm excited!

Very early, I knew that the only object in life was to grow. - Margaret Fuller

3.5.09

Warm Up
5min jump rope
800m run
GHD Situp contest (21 in 1 min) 4th place
Max # Pull-ups (2 normal, 12 with green band)

WOD: AMRAP in 20mins
20 KBS
15 Kettlebell Squats
10 Knees to Elbows
6 Turkish Getups (20lb dumbell)

3 rounds + 11 KBS (tried to get a couple of more KBS in before time ran out but I was seriously afraid towards the end I might accidentally lose my grip and throw the kettlebell...)

I'm glad I came today, I was a little hesitant on coming bc my back was still tight and sore from Tuesday's Power Clean Squats...but once I got into the rythme of things the workout actually helped loosen it up a little bit. Overall not bad for my 2nd class. Thanks again to everyone in the class this morning! You guys rock!

So today was my first day at LaLanne Fitness and talk about hitting the ground running... I have to admit that since I didn't know what took place during a normal class I decided to just keep my mouth shut and follow what everyone else was doing (at least I might have looked like I knew what the hell to do...)

The WOD was 3 sets of 30 power clean squats (set 1 @ 75, set 2&3 @ 55) & 500M on the rowing machine: completed in 28:20

Seeing how I have not done a power clean squat since working out in high school I'm truly grateful that Jenny took some time out before the WOD to go over form (and also for correcting me during the workout bc I can definitely tell you I'm feeling the pain in my lower back for the incorrect form during the first set)

Thanks for helping the new guy out today Jenny!

*Note to self - concentrate on form no matter what next time! Also continue to use the medicine ball to work on getting lower on your squats.

If it was easy, everyone would do it