4/28/10 12:00 pm class

WARM UP
Jump rope

3 rounds Cindy:
5 pullups
10 pushups
15 squats

Muscle up progression

Strict Press set of 5 - got up to 115

200m sandbag run 50#
30 pushups
20 pullups
25 KBS 1.5pd
30 abmat situps
35 box jump 20"
200m sandbag run 50#

Time: 12:57. Pullups big limiter again.

4/21/10 12:00 pm class

WARM UP
650m run
25 dislocates

Tabata Ab-mat situps: went for 14, only maintained it halfway, fell down to 12 by the end

HSPU progression - I can actually stay upside down for 30 s now.

WOD
AMRAP 20 min
5 HSPU - feet on ground, hands on paralette
10 pistols - holding pole
15 pullups

Total: 5 rds - 9 pullups. Pullups were the big blocker again

Sets of 5 DB push press: went up to 55, probably could have gone way higher, even with arms tired.

4/13/10 12:00 pm class

WARM UP
Tabata Squats - 15 each round
Rowing 1 min intervals, 80%, 90%, 100%

DL sets of 5
225, 245, 265

WOD
10-9-8-7-6-5-4-3-2-1
DL 195#
Pullups

Time: DNF 17:30ish. Finished all sets through 4s. Pullups are killing me, and my grip was really bad today for some reason. I still have lingering leg soreness and felt spent after the heavy deadlifts, rowing, and tabata squats.

4/9/10 12:00 pm class

WARM UP
650 m run

Tabata Abmat situps - maintained 12

Heavy Low bar back squats - got up to 265#

WOD
3x
20 KBS 1.5pd
20 KTE
20 BS 135#

Time: 19:55 . Just under the 20 min cutoff. My legs were like jello after the heavy squats.

Run 650m

4/6/10 12:00 pm class

WARM UP
400m run
Agility drills - the sprints made me very tired

Front squat practice

Front squats 5s - got up to 165#, could have probably gone heavier

WOD
5x
Run 400m
10 FS 105#
10 pullups

Finish 4 rds + run + front squats at 24:30 (25:00 cutoff). Today just felt off.. bad sleep the night before.

4/2/10 12:00 pm class

WARM UP
650m run
Stretching

WOD
3-2-1-1-1-1 DL

Worked up to 380# with Chris. Peer pressure and utilizing pride at its finest.

Triple Tabata
DL 135# (range 8-11)
Burpees (range 4-6)
KTE (range 6-8)

3/30/10 12:00 pm class

WARM UP
400m run
25 dislocates
Stretching

Movement review

HPC 5's - went up to 125#

WOD
10 burpees
8 DL
6 HPC
4 FS
2 Squat Clean

Done with 125#
Time: 11:5x . Wow burpees gas me a lot.

Tabata Hollow Rocks - low was 9.

3/26/10 12:00 pm class

WARM UP
2x 650m run

Stretching

Tabata Hollow Rocks - worst was 8, most were 9

WOD "DT"
5x
12 DL
9 Hang Cleans
6 Push Jerk

115# (Rx 155#)

Time: 12:50

3/23/10 12:00 PM class

WARM UP
400m run

3x
30 s ring hold
10 lunges
15 dislocates

Burgener

5 x 3 hang snatch
75, 85, 85, 85, 85

WOD
5x
500m row
400m run

Time: 24:30ish. Good to get back in after 2 weeks off. Sucks to lose some fitness.

3/9/10 12:00 pm class

WARM UP
650m run

3x across gym
High Knees
Butt Kicks
Lunges

20 rep back squat - 190# - this was a real struggle, thought about putting it up at 15, but pushed through. Haven't squatted in a while, and felt it.

WOD
400m run w/ 20# ball

5x
7 DL 205#
11 burpees

400m run w/ 20# ball

Time: 17:38. Burpees killed me. Did all deadlifts unbroken.

3/4/10 6:30 pm class

WARM UP
2x 650m run

Kipping pullup practice

WOD
6 rounds
45 s pushups
15 s rest
45 s abmat situps
15 s rest
45 s pullups
15 s rest
45 s squats
1:15 rest

Score:
32/25/9/36
26/25/6/34
21/25/6/34
19/24/6/30
18/24/6/30
17/24/6/31

3/1/10 12:00 pm class

WARM UP
650m run

WOD "Fight Gone Bad"
PP
Box Jump
SDHP
WB
Row

Score: 86, 83, 75 - Total 244.

2/25/10 12:00 pm class

WARM UP
Dislocates
1000m row - 3:50

WOD
5x
Bench Press 135# 1 min max reps
K2E 1 min max reps
Run 400m
Rest until 6 min mark

Scores: 25/15, 22/12, 16/12, 12/10, 11/11. Total score: 146. I really struggled with grip strength on the K2E after BP. Great interval style workout.

2/23/10 12:00 pm class

WARM UP
Baseline
5:52

I finished everything but the pullups before the 4 min mark, but slowed down on the pullups. This is still an improvement from my previous numbers.

Muscle Up Progression

WOD "Kelly"
5x
400m run
30 Wall Ball 20#
30 Box Jump 20"

Time: DNF (did 4 rounds + 1 run at 37 min, had to run to work for a meeting). I was pretty spent after the baseline "warmup" and bad sleep due to stress.

2/19/10 12:00 pm class

WARM UP
Dislocates

20 rep squats - 185#
Struggled toward the end, wasn't expecting to do this, especially without warmup

WOD
5 min row
4 min box jump 24"
3 min OHS 75#
2 min wall ball 20#
1 min pushups

Score: 70, 32, 18, 18 18. 156 total. I was really feeling tired today; no good sleep lately, and still sore from Tuesday's workout. Something about DL for reps leaves prolonged soreness.