1/23/10

WOD -

5 x 5 box squat
135#



Finisher:
AMRAP 20 mins
10 45# DB Squat
10 Burpees

10 Rounds - this was deadly - Colin and Dan M. killed this in the class before me - feel like I could've done better. Got to work on it mentally!

Friday 1/22

1-22-10

BENCH PRESS
5 sets at-135#

I'm curious about my 1 rep max, but this felt right at 5x5

Three rounds for time:
30 KB Swing 1.5
30 Jumping Pull-ups
30 DB PP
15:02

Wed 1/20

3 rounds
10 HS push up (I'm doing well with the ab-mats, but struggling without)
10 hollow rocks
10 K2E

5*5 snatches - worked up to 75 lbs. 1 rep max is 95

3 rounds
250m row
15 GHD sit ups
15 box burpees

12:59

1/18 Monday

Warm Up
2x 650 run

Baseline 4:52

Fran RX 15:05

First time I've done FRAN at the RX weight and it kicked my ass .....but I did it!

1/11/10

January 2010 - First Work-out of the New Year. I've had a cold/cough for 3 weeks so I was very excited to get back to it, but slightly nervous as well because I'm starting to feel like mush!

Anyhow, we did ring muscle-ups and I did 2 successfully! It was my goal to get one of these by the end of '09, but sadly it didn't happen. Three weeks off and, bam, I did it ...twice!

Very excited!

5 min jump rope (double-under practice)

3 rope-climbs (excited I did all 3 after such a long break)

Ring-muscle-up work (see above)

WOD - 3 rounds
30 overhead squat cleans
30 wall-balls #20

DNF - did not finish - kicked my ass! My legs were actually cramping up. Don't take 3 weeks off if you can help it. I did 2 full rounds in about 16 minutes, but that was it. Still very stoked about the Ring Muscle-up!

10/19

Jump Rope
Hollow Rocks 10 x 10 (killer)

did my second bar muscle-up! Woohoo!

WOD -Kelly
5 rounds for time
Run 400
30 Box Jumps 20"
30 Wall Balls #20

Time - 32:54

Had to wait for a wall-ball spot and a 20lb ball, so actual time should be less 1 minute or so. Very tough WOD!

10/21

Jump Rope 5 min
Ab Mat Sit-ups (10 per 30 sec)
Burpees Max Rep 1 minute = 21


WOD
5 rounds for time
10 hang power cleans #95
10 handstand push-ups (with 2 ab-mats)

Time = 15:40

Monday 10/26

W/U
400M Run
2x
High Knees
Butt Kicks
Criss Cross
Backwards Run

2 Rounds
10 K2E
10 Sampson Lunges
10 PVS OHS
10 Dislocates

WOD - TABATA THIS

Row - 7, 6, 7, 6, 6, 6, 6, 6,
Squats - 18, 18, 17, 17, 17, 17, 17, 17
Pullups - 6, 6, 5, 5, 5, 5, 5, 5
Pushups - 9, 8, 7, 7, 7, 7, 7, 7
Abmat - 13, 13, 13, 12, 12, 12, 12, 12
Total = 47

Loved this work-out, great Monday morning start to the week!

10/12 Noon Class

Warm-up = crack alley twice
Ab-Mat sit-ups 10 in 30 seconds for 5 minutes

WOD
AMRAP 20 minutes
5 body weight squats
10 ring-dip push-ups
15 knees to Elbows

Squats started with 155 and went down to 135. Body weight is 165, but I'm not quite there.

Friday 7AM 10/9/09

warm up:
400m run
hollow rocks (5x10, 5x5)
fundamental movements for the wod

wod:
teamed up with Todd: (in case you don't know, he's strong!)
3 rounds:
500m row (rotating at 250 each)
12 deadlifts- 205#
21 ring dips- Started with no band, went to red, then black
time: 24:39

This was hard because #215 is my max dead-lift and we did #205 36 times.

Wednesday 10/7 Mike Perry's Class

W/U
Obstacle Course
x9
Great Course, Mike's Awesome!

WOD
10 Squat Cleans 95#
50 PVC Abmat
8 Squat Cleans 95#
40 K2E
6 Squat Cleans 95#
30 PVC Abmat
4 Squat Cleans 95#
20 K2E
2 Squat Cleans 95#
10 GHD Situps
18:33

Monday 10/5

Monday 10/5
W/U
800m run
2 rounds of:
25 dislocates
10 hollow rocks
Samson stretch (10s/side)
10 back extensions
20 squats

* sumo deadlift high pull

WOD
50 Ring Dips with red then black band
30 Pullups
25 HSPU
75 Pushups
50 SDHP #75lbs
23:30
great WOD! Looking forward to trying 85lbs next time!

Friday 10/2
W/U
650M Crack Alley Loop
25 Dislocates

* Shoulder Press
* Push Press
* Push Jerk

2:00 Minutes Abmat - 76

WOD - LOLA
AMRAP 20 Min.

5 'L' Pullups
10 Ring Dips
15 Walking Lunges

5 Rounds - Friday night class was not a normal WOD. I think it was too crowded and Chris didn't have us do the AMRAP, but rather just do 5 rounds. It was okay, but I didn't feel pushed like a normal WOD.

Warmup
Wednesday 9/30 7Am class with Mike:

800m run
2 rounds of
10 wall balls, #20
10 box jumps, 20"
10 kettlebell swings; 1.5 pood
This is quite a warm-up!

WOD:
3 rounds of

50 double unders (did 250 single jumps)
50 GHD Back extensions
50 AbMat situps

22:05
Need to work on my double-unders, I'm getting frustrated with not know those!

Monday 9/28 7am


W/U
100MRow

3x
10 Pushups
15 Abmat
20 Walking Lunges

WOD:
Overhead squats - This was not good for me. Due to an injury I can't do much weight with O/H squats, oh well!