4.31.11
10 of each: box jump, bounding, air squat

5x3 power cleans 95, 95, 105, 105, 110 (I need to work on the quickness of the lift (hips, shrug, flip. Next time when I work on this, try a moderate weight and focus on the speed)

800 meter run
5 rounds
5 power cleans (I started out with power squat cleans, but my right quad was giving me trouble. Switched after 2nd round)
10 lateral burpees

500 row
18:36

4.30.11
42min twin peaks run


4.29.11
1000m row
14 hang squat clean 65#
6min
Rest
Tuck jumps 15
30 walking lunges 25#
10mins
Rest
3min square 92
2min sit ups 52
1min push 14

4.28.11
Easy cardio 40min (elliptical)


4.27.11
Open wod- thrusters and pull up 7min = 60 reps



4.26.11
40min Beach run with dog

4.25.11
Endurance wod 7:30am
6x2min sprints with 1min rest (treadmill 7.0, 7.0, 7.5, 8.0, 8.0, 8.5; 0% incline)

Strength wod 1pm
I almost didn't make it in today. My ass is still sore from the CP!
5 rounds of
10 pvc ohs
10 dislocates

3x3 dead lift #155

quad tabata- lowest rep
KB swing 10
push up 8
sit up 10
squat 15


4.24.11
30min run in neighborhood with the dog. I had to change directions 8mins in after a coyote crossed my path.
BTW- my arse is sore from all those lunges!


4.23.11
"Kiss the bunny"
30min AMRAP of
Curtis P #75
3 burpees on the min
partnered with Brianne
alternated CP and did about 3 CP reps per min and kept that pace throughout
43 total reps each


4.22.11
15 mins bike, 15mins elliptial, 10min bike moderate

4.21.11
light cardio elliptical 40mins


4.20.11
CF open wod
20min AMRAP of
5 reps 100lb clean
10 toes to bars
15 #14 wall balls
7 rounds, 11 reps

4.19.11
Tuesday

A much needed rest day with a walk with the dog.

4.18.11
8am
run intervals on treadmill
10 x 30s:20s run/rest at 6.0mph

noon
3x10 of each dislocates, OHS, GHD, good mornings

3 rounds
100M run
50 push up
100m run
50 ab mat sit-up
100M run
50 squats
100M run
50 good mornings 33lbs

30:33

solid day. done!

3.38.11
at the gym. 30min cardio
2min hollow rock finished in 2:45
tabata run 2% incline at 7.5
foot is holding! next time increase incline.

3.27.11
Sun
10 school yard dog (ptr hops over stretched arms)
10 over under (ptr)

3x5 clean and jerk 95, 95, 105 (I did 115 last week, but it wasn't pretty so I kept it at 105 to focus on form)
3x5 snatch 65, 75, 75

2K row 8:23

3.26.11
Sat WOD
10, 9, 8, 7...1
hollow rocks and toes to bar
finished at final round 2

21-15-9
squat cleans and burpees- 11:59
(My quads were just plain tired. I also wanted to keep my back in check so I took it slower, but it still kicked my butt)
3min rest
9-15-21
burpees and sc 23:10
the second set I strung the squat cleans in 5's. I actually felt better so I went for it and made up some time. Back was still feel good too!

3.25.11
headed to gym and biked for 30mins. 10mins as far as possible (3.62miles), rest 2mins and repeat (3.68miles). cool down.

3.24.11.
ran about 20mins wiuth bootcamp gorup. headed to gym for a tabata row to warm up before my client. got home a few hours later and took the dog for a walk in the canyon. another few hours later took a 20min run with dog cause I felt I didn't get enough earlier.


3.23.11
AMAP 10min
2nd attempt
30 double unders
15 power snatch #55
3 rounds 30 DU and 6 power snatches
my plan for DU was single, single double, rinse and repeat. at least I kept a rhythm without trippin all the time. better. I'm done!

3.22.11
20min treadmill hill run moderate, 3sets MB reverse lunge, 15min elliptical- light
2min total hollow done in 3:15

3.21.11
45mins elliptical- moderate
yes, my lats and biceps are sore

3.20.11
5x5 power clean and jerk
#85, #85, #95, #105, #110- lost my power in the clean. struggled on the last set.
Main
1 power clean and jerk (#105) and 1 round of cindy (5 pull, 10 push, 15 squat)
2 PC and J and 1 round cindy
3 PCJ ande 1 cindy
4 ...
5...
12:29
my hands are sore from the rips so thank you for only 5 pull ups at a time. my lats are super sore from yesterday and I'm sure I'll be sore tomorrow.

3.19.11
back at CF for a Sat seal workout. this one kicked my ass and I didn't finish.
10:30am WOD
rich run
50 pull ups
10 burpees
run
40 pull ups
20 burpees
run
30 pull/burpees
run
20 pull ups
40 burpees
run
10 pull ups
50 burpees
at 45 mins, I stopped at 10 burpess of 40. My hands ripped and I had to think about the CF Open workout at 12:30pm. Could I do it? At about 12:15pm, I was sittin in the corner yawning.
12:30pm
30 double unders
15 power snatches/any way OH #55
1st attempt 3 rounds plus 6 DU
I'm pooped. my DU sucked. the left foot is week still and my arch is aching.


3.18.11
travel day. no workout

3.17.11
workout with Steph
circuit 1/4 mile bike with intervals of lunges, burpees, speed skate, bear crawl, crab walk, hollow rock= 30mins

headed out of town this week visiting Steph and her new baby. I won't get my usual load of workouts with intensity in, but it is what it is.
I saw the post for the CF Open today- 30 double unders and 15 snatches #55. My ankle is still messed up so I don't expect this to be my best event. I haven't been jump roping for 2 months but tried singles last weekend for the warm-up as a test. There wasn't any swelling so that's a good sign, but the power to jump higher to clear a double flip, that is going to be interesting. we shall see.



Here's what I did so far...

3.16.11
25min on recumbant bike before AM baby duty.

3.15.11
a quick workout with Steph:
trx 20 squats, 10chest press, 15row with cardio bouts of mtn climbers/db jack swings/burpees- 3 sets
20 walking lunges and 15squat thrusters 16lbs. (this is the highest weight that was available)
25 hollow rocks and db swings 16lbs
3 hours later 45 min walk with stroller.

3.14.11 5am
20min home workout with a mix of kick boxing, plyometrics and abs. did a on demand tv workout. I was still still from sleeping, but just getting the blood flowing felt good. now it's time to catch my flight.

3.13.11
5x5 squat snatch
set 1 and 2 #55 felt good. set 3 and 4 #65 finally nailed it. #75 got 2 good ones. this is progress. maybe try #70 next time.

squat snatch, #65
9-15-21
6-12-18
3-9-12
time: 11:18

3.12.11
#20 med ball
25 squats- run rich road- 25 squats. repeat 2x

5 rounds. kb 1.0
25 kbs
25 burpees
25 hollow rocks
time: 23:49
I was just trying to stay ahead of Lisa- she kicked butt in the burpees.

3.11.11
1.25 hour walk with pooch. felt tired today from running yesterday. which I forgot to log- taught bootcamp and ran with groups- about 4miles total. ankle was ok and didn't swell tremendously. yay!

3.10.10
worked out on own...

Sumo deadlift high pulls #75- 3 reps on the minute for 10mins
I thought it was going to be harder, but it wasn't too bad. I paid extra attention to engaging my legs and core so my back wouldn't.

2,000M row: 8:36
The WOD called for 500 double unders, but i'm still avoiding jumping. My workout ended here cause I had to get back to work.

3.9.10
rest day.

3.8.11
Fran: 21-15-9, #65 Thrusters, pull ups
7:52
I think I could have finished faster, but my forearms were on FIRE and couldn't grip. Next time.
Animal: 150 KB swings, 1 pood
8:48

3.7.11
3x7min row, 3min rest in between. max distance possible.
#1 1524m
#2 1578m
#3 1584M

A rainy Sunday called for a workout at the house with the husband. We made up stuff along the way but we did the following:
Boxing. Taking turns hitting the bag (jabs, cross, kicks combos) about 12mins.
Wheel-a-barrel toe drag with towel down the hallway forwards and backwards 4 times
50 db swings #30
All in about 30mins

3-5-11
It's been a long time, but I'm now re-commited to writing this stuff down.

to date- left foot and back are not 100%. I was cleared by doc to start running short distances and see how it goes. jumping will be the last thing to add down the road. my back felt good enough to do #25 DB and stayed strong through the entire workout. yay!

WOD- 30:38
50x double unders- substituted 20 burpees sans jump
DB Farmer's Walk to the Rib Whip and back
10x Man Maker- #25
Ritch Street run x 2
15x Manmakers
Ritch Street run x 3
10x Manmakers
Ritch Street run x 2
DB Farmer's Walk to the Rib Whip and back
50x double unders- substituted 20 burpees sans jump

post workout- left ankle swelled a little and did not tighten up on me. see how I feel tomorrow.

4.4.10
no workout

4.3.10
6 rounds
10 push-ups
10 tuck jumps
20 walking lunges
15 sit-ups
15 good mornings
20:18mins

4.2.10
4.75mile run, 45mins, GGP

4.1.10
rest. wasn't feeling great.

3.31.10
warm-up: jump rope
20mins
4 jumping muscle ups
4 handstand push-up (10lb plate plus 1 ab mat)
8 hang squat snatch (#55)
5 rounds plus 5 hss

3.30.10
run 4miles, 36mins, lake merced