4/30/09 12:00 pm class

WARM UP
5 min jump rope - still can't figure out how to do double unders
Ring holds - ~1:15, can't remember the other 2 (around 30 sec).
OHS practice

WOD
50 KB Swings 1 pd
100m run
25 burpees
200m run
1000m row
25 OHS 45#

16:03
I went light on both lifts to concentrate on form, especially on OHS. After finishing, I realized I was supposed to do a final 100m run after the OHS. I guess I was just happy to finish the OHS and assumed I was done.

Much overdue updates, can't really remember my #s very well after being too lazy to update promptly.

4/27/09 6:30 pm class

WARM UP
1000m row

Dislocates
Kipping Pullup practice - I am just basically doing hang pullups with some uncoordinated twisting still
Pistols 10 each leg - getting better at this, but I definitely feel tired after

WOD
500m row
30 burpees
10 push jerks 105#

6:25
I lost count during the burpees, and made sure I did at least 30. I might have done 35 or 40. The push jerks were pretty hard after the burpees, mainly due to being out of breath vs muscle fatigue.

Still not 100%... but hope to make it back in today after only making it once last week.

4/24/09 1:00 pm class

WARM UP
Jump rope

3x (all with 45# bar)
10 deadlift
10 hang clean
10 front squat
10 push press

Max abmat situps in 2 min: 57

WOD
AMRAP in 20 min (team with Del)
10 sumo deadlift high pull
10 KTE

7.5

I was lacking energy, from a combination of lost fitness and lack of strength due to sickness. After the workout, I realized I was probably doing KTE less than optimally. I kept my legs out straighter rather than bending my knees, making more torque necessary to lift my legs up. My arms were killing me between the high pull and holding myself on the bar for knees to elbows.

I've been sick since the weekend and haven't had a chance to update or make it back in, but hope to make it in and push through a WOD today.

4/16/09 12:00 pm class

WARM UP
Jump rope

Partner Pistols

I was actually able to do these, so much improvement from last time. Tony and I got a couple simultaneously too.

WOD
AMRAP in 20 min
10 DB Squat Clean 35#
25 abmat situps

6.5 (or it may have been 5.5, got clouded on my count during one set). I was having trouble with the squat cleans, primarily being able to keep the dumbbells up, and my body under control while I squat. My balance and shoulder flexibility are a bit lacking.

4/13/09 6:30 pm class

WARM UP
Jump rope
650m run

Forget the number of sets, maybe 5?:
10 Hollow rocks
10 Inverted rocks on stomach

I am unable to roll at all on the inverted rocks, need to work on that.

Hang snatch practice, went up to 75#, need to improve form and use lower body better

WOD
In groupr with Amin/Mart (sp?)
4x
90 bench press 115# / 3 in sets of 15
Run 400m

Time: 31:20

Since bench press is one of the exercises I did in high rep sets before CF, the bench press was pretty easy to complete in sets of 15 for me. Amin really pushed us as a partner, and the runs were definitely good.

Overdue in updating these

4/9/09 12:00 pm class

WARM UP
3x
5 pullups
10 pushups
15 squats

I was able to complete this without too much trouble

1000m row (500m warmup, 500m sprint)

Unfortunately the warmup ended tiring me, and my sprint ended up being slower than the warmup

Max consecutive ring dips: ~12 with band help

WOD
In pair with Del (sp?)
4x
15 front squats 65#
200m run
15 OHS 45#
200m run
50 abmat situps

Time: 35+

My form for both the lifts are really bad, and I have trouble with the workouts that mix running with legs. Situps were killer too. I ended up dropping the bar on the last set of OHS and ended up having to complete with front squats.

4/6/09 6:30 pm class

WARM UP
800m run
50 walking lunges

Max box jumps in 1 min: 23 on ~20" box. I was pretty slow getting off the box, scared of falling backward or tripping
Max abmat situps in 2 min: 59

WOD
"Candy" (modified)
In pair with Tony
5x
40 jumping pullups / 2 in sets of 10
50 pushups / 2 in sets of 5
60 squats / 2 in sets of 10

Time: ~21:20

Started getting a little tired with the pushups toward the end, but nothing causing pausing or knees. I really felt this workout in my legs, as I was jumping really hard to help my weak pullups.

Wrap up 650m run

Overall more of a cardio workout for me, and a good one at that. But I am not sore to the point that I cannot do some strength training tonight.

4/2/09 12:00 pm class

WARM UP
Jump rope few min
20 dislocates

2x
20 good mornings 45#
20 PVC situps

2x
5 pistols each leg

3x
5 hang snatch (got up to 75#)

I had some difficulty with the situps and pistols. Most of these moves were new for me.

WOD
"Fran"
21-15-9
Thrusters 75#
Pullups

As expected, the pullups killed me. I did them unassisted the first 21, then used the green band, then needed additional spotting on the last 9.
Time: 11:30

10 pushups per min waiting for the other group. I believe we did either 60 or 70. No real trouble here.

3/31/09
Went to 24

Did some incline DB press, situps, tricep extensions, DB pullovers. My muscles were pretty fatigued from Monday, but it was good to see that I wasn't feeling as winded when doing traditional weight training.

3/30/09 6:30 pm class

Feeling a bit tired after a weekend of little sleep, exercise, or nutrition.

WARM UP
Alley run

Obstacle course 5x
Chair sit 10s ~ 8x

I was tired from the obstacle course, mostly from the broad jumps

WOD
AMRAP
400m run
5 shoulder press
5 push press
5 push jerk

Did it with 95#. We were given 15 min, and I did 5 sets in ~17:30. I think my running has gotten better. My shoulders were tiring out at the end... I probably didn't use my lower body enough on the earlier sets, and just used my upper body since I could do it. Next time I will need to utilize my legs more when I am allowed.

3/25/09 5:30 pm class

Soreness is starting to subside to more usual levels. Decided to come back after 2 days since I will be out of town this weekend and wanted a little recovery time so I could move around without too much soreness remaining.

WARM UP
400m run

3x
10 pullups
10 ring dips
10 GHD situps
10 GHD back extensions
10 OHS

This warmup was more in the category of actually tiring me out (mostly due to the pullups) vs just getting me ready for the WOD. I was surprised I could basically finish the 30 pullups, although the ring dips were tough.

Max pushups in 1 min: 28
I know I can definitely do more than that fresh instead of after the warmup.

WOD team with Stefan
5x
Squat 95# 40 reps / 2 in sets of 10
Run 400m

Time: ~ 21

This workout is quite similar to my first workout on 3/15, although with lesser weights and distances. I definitely handled this one way better, although the running was still killer. Stefan definitely pushed me on that part as a partner. I probably could have squatted heavier weight, but it would have really affected my gas tank on the runs. Maybe next time...

3/23/09 6:30 pm class

Shoulders were still very sore and legs mildly sore from last week.

WARM UP
Alley run
Box Circuit x 5
Box Circuit for time (13 s)
L Sit (23 s)
Chair Sit (30 s)
Knees to Elbows in 1 min (7)
Burpees in 1 min (18)

I was a bit hesitant on the box jumps since it was my first time. I could use some increased core strength and lose some weight in my legs to help my out with the other moves.

WOD team with Tony
100 squats / 2 in sets of 10
200 situps / 2 in sets of 10 (slowed down toward the end)
100 pushups / 2 in sets of 10
100 pullups / 2 in sets of 10 (started with a band and used 2 bands for last 20)

Time: 21:55

This workout was straightforward for me besides the pullups.

3/21/09 9:30 am class

My legs were sore as I can ever remember after the last workout (I could only take very slow steps for 2 days), and I was still sore on Friday, but I decided to force myself to try and fight through the pain on Saturday.

WARM UP
3x
10 pushups, 15 situps, 20 lunges

Found this warmup a lot easier than last time, but I think that is more due to the type/quantity of exercises vs any physical gains.

Passing medicine ball around in circle for a few minutes

WOD
Deck of Death

KB Swings (did it with 25# dumbbell)
DB Thrusters (20#)
Burpees
Abmat situps
400m run

Time: 40:00
This workout was pretty tough for me, but nowhere near as tiring as the last one. My limiting factor still appears to be general cardio and tired legs. The situps and swings were not too much trouble, although I probably could have used a heavier weight on the swings. Thrusters were more tough because of the initial squat than the shoulder press. Burpees, on the other hand, were very difficult.

First day in the program... I was waiting for the WOD to be posted, but John E posted his log from our class which contained the workout.

WARM UP
Jump rope
400m run

Double Tabata Squats and Sit-Ups (Ab Mat) :20 on, :10 rest
Didn't keep count

WOD Second to last, ~29:30 I believe. My legs were feeling weak after just the warmup, so I had major problems with the running and deadlifts. My cardio was totally gone after the first round too.

3 Rounds
800m run
30 deadlifts 135lbs. (was able to break it into sets of 10 for the most part)
30 push-ups (did all 3 rounds in sets of 30)