Wed Sep 29

So, I have barely worked out in 19 days.. it is very sad. I feel like a bloated whale.

Warm-up
Practice double unders -- I don't think there is anything I am less skilled at than DU's.. I try.. oh how I try!

Strength
5x5 Snatch (45#)
5x5 OHS (45#)

WOD
8 rounds
10 OHS (35#)
10 Box Jumps (16")
19:17
I really felt like junk doing this one.

Wow.. what a depressing post. Let's hope things are better tomorrow!


Monday Sep 27
Did get a short workout in..
3 rounds
10 lengths swimming
10 db thrusters (15#)

Friday Sep 10th 2010
Warm-up
1 minute jump rope

WOD
50 minutes of work (I DNF the WOD, but still got a good workout in)
50 Wall Balls (10#)
50 Calories Row (943m)
50 SDLHP (55#)
50 Push-Press (45#)
50 Box Jump (20")
50 Wall Balls
50 Calories Row (951m)
50 SDLHP
17 Push-Press
--- Cut Off ---


Thursday Sep 9th
Was planning to go swimming before work, but was too tired and my legs are pretty dead, so the rest day is probably good.

Wed Sep 8 2010

Warm-up
Jogged to the gym and back
10 minutes on stationary bike

WOD
18-15-12-9-6-3-1 Squat Cleans (45#) = 64 Squat Cleans
10 sit-ups between each set = 70 sit-ups
1 burpee between each set = 7 burpees

Finisher
10 planks each side
Farmer's Walk (12#) across the gym

Weight = 163.6.. wow.. this is really high. I am not sure I believe this number. This isn't the scale I usually use so I am going to check it again tomorrow.

Tuesday Sep 7th

Warm-up
Dynamic Stretching (this was not a warm-up.. if there is no sweat, there is no warm-up... so I also did some jump ropes before class started)

Strength
5x5 back Squat (115#)
I was only going to go to 110# but since I can't do match, I did 115 so I kept at it for all 5 sets.

Finisher
150 jump rope
10 burpees
120 jump rope
10 burpees
90 jump rope
10 burpees
60 jump rope
10 burpees
30 jump rope
10 burpees

Time: 10:29

Weekend Activities
Dog walks, yard work, house work.. no 'official' work-outs, but very busy

Friday Sep 3 2010

Warm-up
Double Tabata - Jump Rope + Burpees
I averaged about 40 skips with jump rope and 3 burpess (twice I did 4)

Pull-Up Ladder
I got to 10, but the last few were ugly and suspect

WOD
FGB modified
3 minutes with each exercise + 1 minute rest
Wall Ball (14#)
Box Jump 20"
Push Press (55#)
SDLHP (55#)
Row
I got 170 - my good FGB scores are in the 190's.. I found the 3 minutes of work to be tough to manage & have a strategy.

Thursday Sep 2 2010

I was *this* close to sleeping in, but I forced myself out of bed at 4:30 and went to the gym.

2000m Row, Time = 10:16 (about25 seconds slower than my times a few months ago. My legs were sore, but still.. need to improve here).

Death By Barbell minus 3 - 50#
12 DL
9 HPC
6 Front Squat
3 PUsh Jerk
Time = 11:54?
The HPCs were hardest for me this time...

100 Sit-ups for time
I started my watch about 9 reps in so my time was probably around 4:45.

Wednesday Sep 1 2010

Swam 40 lengths in the pool (at home).
This was going to be a rest day, but the weather was too good to not swim!
Forgot to time it.

Tuesday August 31

Today's workout in honor of Jackson Drake (congrats!) is one of the toughest ones I have done.

Warm-up: 400m Run

Strength: Back Squat 3x5 (105#) - stayed the same as last week because of looking at the WOD today

WOD
Jackson
30 reps each of:
Thrusters (45#)
Box Jumps
SDLHP (45#)
Burpees
Power Snatch(45#)
90 Skip Rope (since I can't do DUs)
OHS (45#)
Wall Ball (10#)

Total Time: 31:47 (Nat let me go past the cut off since I was so close to finishing.. although I was more than happy to stop after 8 wall-balls...)

Monday August 30th

Warm-up (brutal!)
4 Rounds of:
Run 400m with 25# sand bag, Rest 1 minute

Skill
Hand-stand pushups
I was able to go into the pike position on a box and get relatively straight up. I was able to easily to HSPU using 3 abMats and could do struggle to do 3 HSPU using 2 AbMats. This is the strongest I have ever been doing HSPU's!

WOD
AMRAP in 20 minutes
5 K2E
3 HSPU (Box/Pike/3 AbMats)
4 PUll-ups (purple band)

I lost count.. I probably did 10 or 11 rounds + 5 K2E (which I hate! so I am proud that I did the extra 5 K2E in the last 20 seconds!)

Wed Aug 25

5 rounds
Swim 10 lengths in pool
12 KBS (15#)
9 air squats
Time = 21:45

Thursday Aug 26
40 minute walk on beach/around Bodega Bay

Saturday Aug 27
40 minute walk on beach/around Bodega Bay
LOTS of yardwork

Sunday Aug 28
40 minute walk at Old Borges Ranch (would have gone longer, but dogs got covered in foxtails and other sticky brush.. had to get them home and cleaned up)

Tuesday Aug 24th

Warm-up
800m Run (it was hot again, but luckily I was running with Lavinia so she make me keep up the pace)
50 Wall balls (I thought about doing only 10#, but I went with the 14# and finished in about 4.5 minutes)

Strength
5x5 Bench Press
55, 75, 75, 75, 85 (fail), 75
I am pleased I got so many done at 75#.. I was expecting 65 to be my edge.. but look at me!

Finisher
AMRAP in 15 minutes
12 Push Press (45#)
9 SDLHP (45#)
6 burpees

I completed 5 rounds in 14:40.. again, pleased with these results. My upper-body strength isn't great so the PP was very hard and then I slammed thru the SDLHP.

Monday Aug 23

Warm-up
Jump Rope - tried tried tried to do Double-Unders.. can't even get one.. (sigh)
Double Tabata - sit-ups/box jump - stayed consistent at 10 SU, 6 Box Jumps each round

Strength
Back Squat 5x5
Stayed consistent at 105# for all 5 sets.

Finisher
Supposed to be 5 rounds of 400m Run + 15 Pull-ups
I couldn't finish in the timeframe so I did 4 rounds in 19:35
used the green band.
It was so hot today (89 degrees) so my pathetic running was even worse.

Tuesday Aug 17 2010

Warm-up
650m Run
HSPU practice

Strength
Back Squat 5x5
65, 85, 95, 95, 105, 105 105
The 105# was tough.. especially the last few reps of each set.

WOD
150, 120, 90, 60, 30
Jump Rope
50 40 30 20 10
Sit-Ups
Time = 11:09

I felt pretty good about this. I can't do one double unders yet, hence had to do the single jump ropes, but I tried to keep my velocity consistent.

Monday Aug 16 2010

Warm-up
1000m Row (just under 5 minutes)
100 Air Squats
100 Ab Mat Sit Ups

WOD
"The Jack Hammer"
150 Thrusters
Rx was 65#, but no one was doing Rx on this WOD (except Alyssa).
I did this at 45#
Time = 26:45

Feelin' good about this one..

Friday August 13 2010
Warm-up
650m Run
Stretching

Strength - DeadLift
5,5,5,3,3
135#
I have scaled back onmy Deadlifts because you can really screw your back up if you do this wrong. The weight I used was a good/challenging weight.
I did 50 jump ropes between most sets..

WOD
55 Deadlifts
3 burpees every minute
Time = 6:42
I started this with 135# but I was barely getting 2 reps each minute.. so, not wanting to be here through the next class, I dropped down to 85#.. still challanging.

This was actually a pretty boring workout. DL's are hard to keep interesting because it is really hard to push yourself without hurting yourself.




Thursday Aug 12 - Rest Day