2/16/10 12:00 pm class

WARM UP
650m run

20 rep squats - 180#

WOD
3x
15 DL 225#
21 KB swing 1.5 pd
400m run

Time: 21:50. My back was dying on the third round of this. Good to dive right back into the tough workouts after an extended weekend off.

2/10/10 12:00 pm class

WARM UP
Row 500m for time - 1:44. Didn't go too hard since I was tired from yesterday. I know I can get in the 1:35 range.

Tabata Hollow Rocks - 8 each round

OHS sets of 5 - went up to 105, then cut short to do a set of 15. Did it with 95# not too much problem. I think the 20 rep squat program is helping my OHS.

WOD "Helen"
3x
Run 400m
21 KB Swings 1.5pd
12 pullups

Time: 16:03

First time doing back-to-back days of CF. I usually try to rest at least a day in between, but I can't make any more classes this week. I was pretty low on energy, but gutted this one out. Running was tough after the OHS. I broke down the swings into 2 sets, 3 sets, and 4 sets. Pullups are still a problem, did them mostly in sets of 3, and 2 toward the end. Good workout!

2/9/10 12:00 pm class

WARM UP
Double under practice - I might need to revamp how I do these to be able to string these together instead of 1 at a time

Tabata Abmat Situps - got 11 each round

5 sets of 10 ring dips
1 set unassisted, rest with black band

WOD
6x
Alternate run 200m/row 250m
15 thrusters 40# dumbbells (sub 35#)

Time: 18:50 . Thrusters hurt a lot, and I was totally gasping for air on this one.

2/5/10 12:00 pm class

WARM UP
Double under practice

I think I figured out how to make the rope swing a bit faster, so I can now do one and continue with singles, instead of just stopping fully.

8 sets of 5 dead hang pullups - didn't have enough time to do all 10 sets

3x:
60 s ring pushups, 30 s rest, 60 s 1.5 pd KB swing, 30 s rest

25/24
16/18
13/16

Kettlebell swings really get me tired. I was sucking wind at the end of this workout.

20 back squats @ 170.

Added 5 lbs from Tuesday, wasn't too much trouble, even though I was scared after being destroyed by the WOD.

Great overall workout today: cardio, back/biceps, chest/triceps, hips, legs... a little of everything

2/2/10 6:30 pm class

CF Total

Back Squat - 255
Strict Press - 155
Deadlift - 325

Total - 735

I don't really think I hit my limit on anything besides the strict press. We went up weights very slowly and ran out of time. 800 total should easily be within reach.

20 reps back squat - 165#
This wasn't too much trouble, I think I could have done 175 or 185. Goal is to do it at 225 soon.

1/28/10 6:30 pm class

WARMUP
650m run

WOD "Lynne"
5x
Max rep bench press 165#
Max rep pullup (green band)

Total: 93


Double tabata:
Squats
Abmat situps

Got 14 and 11 each round. Legs were still sore from Tues

650m run

Good overall workout

1/26/10 6:30 pm class

WARM UP
Jump rope - DU practice

Front Squat practice

Sets of 5 for FS and weighted push up - got up to 165# and 90#. Probably could have gone heavier on FS but wrist was hurting

WOD
5x
Run 400m
15 front squats 95#

Time: 17:33. Good to complete a workout Rx. I really got pushed by my partner, Chris, as well as all the great athletes in the 6:30 Tuesday "All Level" class.

1/20/10 12:00 pm class

WARM UP
650 m run

3x
10 HSPU (sub 24" box)
10 hollow rocks
10 KTE

Core is quite weak.

WOD
Hang Squat Snatch 5s - went up to 85 #. This is a very tiring move and/or my body is adjusting to the new diet.

Finisher
3x
Row 250m
15 abmat situps (1 set GHD)
15 20" box jump burpees

Time: 14:02

I was a bit tired because I did some rowing yesterday on my own, but I was killed by the burpees as usual. Also, I was having a lot of trouble with the GHD situps. My lower back really hurt when I went all the way down. My core definitely needs to get back in shape.

1/18/10 5:30 PM class

WARM UP
2x 650m

Baseline: 6:49. I was in great shape until the pullups. Need to really increase my flexibility so I can do a real kip.

WOD "Fran"
21-15-9
Thruster 95# (subbed 45#)
Pullups

Time: DNF (got to last set of pullups). Pullups again gave me trouble, thrusters really weren't a problem, especially at this low weight.

1/16/10 Fitness Testing

I was a bit surprised at my "fitness" considering how terrible I have done in class lately and my general level of fitness. I know I have a lot to improve, and hope to be motivated by doing this. I need to make sure I make 2 classes each week and also work out on my own 2-3 days.

1/15/10 6:30 class

WARM UP
2x 650m run

WOD
6x
30 squats
10 C2B Pullups (subbed in regular)
5 C&J 155# (subbed 115)

Time: ~ 25 min. Pullups remain the main blocker for me.

1/12/10 6:30 class

Thrusters sets of 5
Didn't go very high, right shoulder still hurts sometimes. Sad to see that I can barely thruster weight that I could easily shoulder press a few months ago. Time to get that strength back up.

WOD
Tabata:
Push Press 75#
Jumping pullups

Total Score: 197. Initially added as 185, but I double-checked and it was 197. The pullup box was fairly high, so I got some help there.

1/6/10 12:00 pm class

WARM UP
2x 650m run

Tabata squats

WOD
5x
21 bench press 125#
400m run

Time: 22:12
First set unbroken, then broke into 3 sets the next 2 rounds, broke them up into sets of 2-5 for the last 2 rounds. Sad to see how much I've lost, but ready to build myself back up.

Tabata Abmat situps - 10

Overall good workout today to help me get back into shape, working the cardio, strength, endurance, upper body, legs, and core

1/4/10 12:00 pm class

400m run
Agility drills

Squat snatch work, got up to 85#
Need to get used to the movement again

AMRAP 8 min
10 burpees
20 walking lunges 35#

3 rounds exactly.

12/14/09 12:00 pm class

Dead Hang Chinupss - best round was 5

WOD "Death by Tabata"
Deadlift 165#
Burpees

Total Score: 95

Need to increase weight on barbell a bit and lose a little bodyweight to get to Rx