Jan 29 thru Feb 10th... very sick then pulled muscle in my back.. now grumpy from not working out for 2 weeks. Feb 11th will be my comeback.

Week of Jan 24th
In Vegas on Sun - Tues
Wed
Warmup: 200m Jog + mod xfit warmup
HPC: 55#(5), 75 (4), 95 (2, 2, 2) - could never get 3 reps in a row!
WOD: AMRAP in 20 minutes = 16 rounds: 3 HPC (75) + 6 DB Snatch (15#)



Week of Jan 17th - I know I worked out some, but can't remember

Week of January 10th

Monday
CrossFit warmup.. I am getting my nose to the bar on the kipping pull-up.. closer!
Strength: Clean and Jerk 3 3 3 3 3 (55#).. this was a good, tough weight for me.
WOD: 3 Rounds of 30 Jumping Pull-ups, 30 Hollow Rocks, 50m Broad Jump. I completed 2 rounds in ~ 9:30.. then had to go to work so DNF. Abs were sore from Saturday's work out so the Hollow Rocks were hard(er). I am a crappy Broad Jumper..

Tuesday
5000m Row: 25:21 <last time was 26:20 so improved by a full-minute in just 2 weeks. Nice!>
PROD issues, so lost a bunch of workout time this morning.. (sigh)
Weight = 156.5 (yes!)

Wednesday
Unplanned Rest Day (working a ton!)

Thursday
Rest Day

Friday
Warm-up: 200m Run
WOD #1 - Fran under 5 minutes 21-15-9 Thruster + Pull-up. Since we had to do it under 5 minutes I did 25# bar + jumping pull-ups. Finished in 3:02
WOD #2 - I think this is only my second Rx ever in X-Fit. yah! AMRAP 20 DL (95#) + 20 sit-ups + 100m Run. I did 5 rounds + 20 DL + 15 sit-ups (so almost 5-2/3).

Week of January 3rd 2011

Monday
Baseline - 6:23 (this includes an xtra 10 seconds setting up the band since the new guy stole mine so a little faster than last time)
<I haven't done baseline in almost a year. Time on 2/22/09: 6:17 1/19/09: 6:16>
WOD #1 - 50 Back Squats (55#)/4 burpees on the minute + 1 mile run - 14:15 (mile was 11:08.. S L O W)
WOD #2 - Annie 50-40-30-20-10 DU + Sit-ups (Tripled jump rope since I can't do DUs) - 10:41
*Legs were sore today from doing all my work yesterday. Should have done 75# on the Back Squat but my hamstring was tweaky so went lower weight to avoid injury.

Tuesday
Rest day (was trying to push rest day to Wed, but am really sore from hard workouts on Sunday and Monday and was sleeping SO soundly this morning, I couldn't get up).

Wedensday
Body wanted to sleep-in but my brain made me get up!
30 minutes on the treadmill - probably ran for about 1 mile combined and then speed-walked the rest of the way. I get a cramp when I run in the mornings. My breathing pattern is okay.. need to figure out why and kill the cramp.
Bench Press - 45# (10 reps) <just did this while waiting for the squat rack>
20 Back Squat Program - 85#
10 back extensions, 50 sit-ups, 20 back extensions
Stretching
Weight: 158.3 (yes! dropped 4 lbs in 3 days... )

Thursday
Leapt out of bed at 4 a.m. today
20 minutes on Cross-trainer to warm up
Baby Death by Barbell: 5 rounds of 12 DL + 9 HPC + 6 Front Squats + 3 Jerks (50#) - 10:05
Adductors -15(80#), 10 (90#), 10 (100#), 10 (110#) - 3 burpees between sets
Abductors 3x 10 (80#) - 3 burpees between sets
5 gravitron pull-ups with 90# help
2 sets of planks 40sec each
Stretching
Weight: 158.8

Friday
Warm-up: 500m Row + DU practice (ugh!)
WOD #1 "Snatchmaster"Seven rounds for time: 7 Hang Squat Snatch + 7 Hang Power Snatch + 7 Overhead Squat (35# - I know Rx was 65 but no way.. that's crazy) Time = 20:02
WOD #2 10-9-8-7-6-5-4-3-2-1 Wall Ball #10 + 3x Double-Under (Rx was 14# ball .. no way after yesterday and today's workout. My traps are killing me) Time = 5:xx

Saturday
10 minutes stair stepper (wow, that was sweat inducing)
1 hour doing Core work with Mary & Laurie
30 minutes Cardio (xtrainer)

Ice Skating in the afternoon (Fun!)

Sunday -Active Rest Day-
30 minutes stationary bike
3 sets: 10 Bench Press (45#) + 15 air squats
Stretching

Week of Dec 27th 2010

Monday
CrossFit Warmup - squats, pushups, situps, pull-up practice (getting closer)
Muscle Up progression - from toes
WOD: 7 rounds of 7 DB Thursters (15#) + & burpees: 10:54
1 mile run: 10:45

Tuesday
CrossFit Warmup - OHS, Hollow Rocks, Ring Dips, Kips
Strength - strict press: 25# (10), 45# (8), 35# (10, 10, 10)
2000m Row for Time = 9:26 - new PR

Wednesday
Didn't have much time. Driving to concord to go to 24 Hour takes up my morning capacity
1 mile mostly jog (a little walking)
4 rounds of 21 air squats + 15 Roman Chair Knee Lifts (so s l o w.. whole body was just tired today)
0.2 mile jog

Thursday
Rest Day

Friday
Rest Day

Saturday
Drinking Day

Sunday
5000m Row 26:20 (baseline) - first time doing 5k
5 rounds: 10 Knee Lifts (high parallettes) + 15 KBS (25#) + 9 DB Press on Ball (25#)
20 rep max Back Squat: 75# (baseline)
30seconds Plank + 30 second rest + 30 second plank
50 sit-ups
100 squats for time (3:00) PR
stretching

Week of Dec 20th
Monday - 2000m Row + 30 minutes xtrainer
3 rounds of 200 jump rope + 15 KBS (25#) + 9 Gravitron Pull-ups
Upper Row - 3 rounds of 90#

Wed 22nd - walk around Lake Merritt 3.1 miles

Thursday 23rd - 40 minutes xtrainer, 2000m Row, 0.25 sprint on treadmill
HPC (10 Reps) - 40#, 50#, 50#, 60#
Seated Row - 3 rounds of 10 reps - 50#?
20 tuck jumps

+ 30 minute walk with mom

Friday 24th
30 minute walk with mom

Sunday 26th
75 minute fast walk

Week of Dec 13
Monday - Crossfit
400m Run, Crossfit warmup
Front Squat 5,5,5
80, 85, 85
WOD
3 rounds of
8 DB Snatch (10#), 14 lateral paralette jumps, 21 K2E - in teams

Friday - Crossfit (Don't remember, but I was sore the next day)

Saturday or Sundya - 60 minute Cardio Kick boxing class at the gym

Week of Dec 6th
Did something on the weekend
Crossfit on Tuesday (don't remember the workout)
24 Hour Fitness on Thursday morning and Friday afternoon
saturday - 10 mile bike ride, flat..



Weeks of Nov 22 and 29th
Had a few tough weeks after traveling, Thanksgiving, then was sick for over a week.

Week of Nov 22 2010

Monday - arrived home from airport at midnight the night before.. but did do lots of walking in NY
Tuesday
CrossFit warm-up
Behind the neck push jerk 55# 5-4-3-2-1
WOD - Jack - AMRAP in 20 minutes
10 Push Press (35#)
10 KBS (25#)
10 Box Jumps (20")
I did 7 rounds in 18:22

Week of Nov 8th - went out every night.. didn't get in many (any? workouts) tsk tsk

Week of Nov 15th - in London
Monday - Treadmill for 30 minutes - run/walk
3 rounds of
15 DB Press on Ball (10kg)
15 Sit-Ups
100 squats for time (under 4 minutes.. yes!)

No other workouts this week due to jet lag and work

Week of Nov 1st.

Monday
Warm-up - skills review - squats, hollow rocks, pushups, pullups

WOD
21 Turkish Get Up R arm
50 KBS
21 KB OH Squats L arm (I did these poorly the first time, so I repeated 18 of them after the R armed ones)
50 KBS
21 KB OH Squats R arm
50 KBS
21 Turkish Get Up L arm
Time = 29:xx

Tuesday
Warm-up - 650m Run 3 rounds 10 squats, 10 hollows, 10 push-ups (knees & feet), 10 pull-ups (never did 10, worked on the kip)

Strength
Box Squat 5x5
65, 115, 115, 115, 115

WOD
10 rounds of 100m run + 10 jumping squats + 10 pistols (with ring) = 19:45

Week of October 25th

Monday
100 jump rope
2rounds of 5 reps each side, turkish get-up (10#, 15#)

Box Squats 5x5
35, 55, 85, 105, 85, 105

WOD
Time= 15:39 - 7 rounds of 10 Wall Ball (14#) + 10 pull-ups (Green)
Sadly I was the last one to finish..

Tuesday
30 minute x-trainer (300+ calories)
100 OHS for time = 8:09 (40#)
10 Good Mornings

Wednesday
Was pretty sore today..
25 minutes stationary bike (level 5)
5 minutes stretching..

Thursday
Rest Day

Friday
Warm-up
3 rounds: 5 push-ups (I did half on my feet, half on my knees) + 10 squats + DU practice (0 DU's, probably abou 75 jump ropes); Muscle-Up practice

Deadlift 3 3 3 3 3
105, 105, 135, 135, 165 (fail), 135

WOD
4 rounds
20 pistols (holding ring) + 10 90 degree box jumps (1 rep = 1R/1L)
~14 minutes

Saturday
45 minute hike to the OPen Space
100 squats (I didn't run a timer, but I was much faster than my normal 4:24 rate).

Sunday
Rest & recuperate from halloween parties

Week of October 18th

Monday
Slept very poorly, so slepts in, no workout
Plus my quads are very very sore..

Tuesday
6 a.m. SF class
Strength -- Thrusters?
Dirty Thirty (not enough time to finish, had to go to work, but I did K2E, Wall Ball, Burpees, Back Extension, jumping pull ups, push press.. so most of the hard ones.. and was making good time).

Wed
No time to workout -- lots of work!

Thursday
6 a.m. CF class
Cross Fit warm-up
WOD
100 Push Press (35#)
Everytime you drop the bar, run 200m and do 5 burpees.
Ran out of time, had to finish after 15 minutes.. got 70 push press + 3 penalties

Friday
I think I did a morning workout at 24Hour Fitness... I can't remember what I did..

Saturday
400m Walk on Treadmill (warm-up)
(I tried to do a Crossfit.com workout, but all the equipment I needed was being used, so I modified)...
3 rounds of 5 HSPU (box) + 20 burpees + 30 sit-ups
2400m Row (~12:30).. a little slow..
Front Squat 10 reps x 45#, 65#, 65#, 75#
OHS 5 reps at 45#
19 minutes x-trainer
Stretching

Saturday Night
Dancing x 2 hours

Sunday
Rest & Massage

Week of October 11th

Monday
650mRun - felt good to run. Am trying to get my breathing back.
Split Jerk - 5x3 - 35#, 55, 75, 85, 85, 85#
Finisher Time = 12:06:
30 Clean & Jerk (55#)+
3 burpees on the minute every minute+
800mRun (got a side cramp which slowed my running a bit. Not sure why I got it)

Tuesday (164#)
2000m Row - 9:36 (best time yet!)
Abductors Sets of 10 - 70, 80, 90 100#
Adductors Sets of 10 - 70, 80, 80, 90#
Donkey Kick 3 sets of 20 on each leg - not sure the weights

Wednesday
Stayed up too late Tuesday so couldn't get up.. day too busy to fit workout in.

Thursday (166#)
30 minutes X-Trainer (317 calories burned)
3 sets of 10 Bench Press (65#) + 15 air squats + 10 jumping jacks

Friday
Life got int he way, no work out

Saturday
1.25 hour hike in the open Space
50 Thursters (40#)
50 SDLHP (40#)
something else

Sunday
30 minutes x-trainer
5 rounds of 10 Deadlifts (95#) + 5 burpees
100 squats for time (4:27) - about same time as last time
50 sit-ups
Stretching

Week of October 4th

Went to LA for work.
Tuesday - no workout
Wednesday - jogged for 4 songs (~12 minutes) then did some weight machines at hotel
Thursday - no workout
Friday - 100 air squats
Saturday - 30 minutes on X-trainer; 3 sets of 10 HPC (50#); 100 sit-ups. Later - 1 hour walk through neighborhoods/on the beach
Sunday - no workout.. but moved a lot of household items and was sweaty afterward

Trying to workout at least 5 days a week...

Monday October 4
2000m Row - 10:03
100 squats for time - 4:24

Back Squats
65# - 10 reps
85# - 10 reps
85# - 10 reps

10 jumping jacks
Waiter's walk with 25# plate
Adductor Machine
10 reps each of
50#, 60#, 70#, 70#, 70#

Weight 165 (holy moly! Bad News!)

Saturday October 2
30 minutes cross trainer
3 rounds
10 Push Press 50#
15 Air Squats
10 push-ups (I did do one set of 5 push-ups on my feet..)

Friday October 1
X-Fit Class..
Row 1000m
Lots of skill work (Handstand, jumping muscle ups, etc)
WOD
1000m Row + 50 Thrusters (35#) + 30 Pull-ups (Green band)

Thursday Sep 30
Ran around neighborhood for 10 minutes (~ 1 mile).. I am going to try and work up to 30 minutes..