WOD: 01/06/10 w/ Chris

Tabata Squats

13 Reps

5 Rounds For Time:
21 Benchpress @ 135lbs
400m Run

Time: N/A (4 Rounds in 25:00)

Comment: Team WOD. Had 3 people in our group didn't get to finish. Cut off time was 25:00. Got 4 rounds.

Tabata Sit-Ups

8 Reps

WOD: 01/05/10 w/ Chris


3 Rounds:
10 Wall Ball 20lbs
10 Kettlebell Swing 1.5 Pood
10 Ab Mat Sit Up


Sumo Deadlift
5 x 135lbs
5 x 165lbs
5 x 185lbs
5 x 205lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs

7 Rounds For Time:
7 Dumbbell Hang Squat Clean 40lbs
7 Knees To Elbows
7 Box Jump 24"

Time = 13:43

Comment: Wasn't thinking of doing Rx with the 40lb dumbbells for the Hang Squat Cleans. Was find settling with the 30lbs till I got a little motivation from Matt M. Always great working out with a group who can push and motivate you to get to that next level. Definitely glad I Rx'ed it.

WOD: 01/04/10

5 Mile Run For Time

5 Mile: 37:58

Goal For Next Time: 37:30

Comment: Hit my goal from last 5 mile run. Still hate cardo...

PRE-WOD: 12/30/09 w/ Maribel

50 Burpees

Comment: Again, burpees sucked ass! Had to do them cuz Maribel informed me that I've haven't signed in since Nov. 30th. Zack was a homie and did 20 of them for me. It wasn't till I finished my 30 & Zack finished his 20 that Maribel dictated & told me all 50 burpees had to be my own. Felt bad for Zack doing those 20 lost-cause burpees. Ok, so I come 3 days a week like I'm suppose to & pretty damn consistent as well. Signing in or not, my highlight of the day is to come in for a WOD. But forsure next time I'm signing in. Lesson learned! Fuck burpees!

WOD: 12/30/09 w/ Chris

"Nancy" For Time:
5 Rounds Of:
- 400m Run
- 15 Overhead Squat @ 95lbs

Time: 15:30 (Scaled @ 75lbs Overhead Squat)

Goal For Next Time: Rx

Comment: Honestly, I was such a BITCH today! 1st time doing "Nancy" and the 5 rounds make me shit in my pants before the WOD. Could of banged out "Nancy" Rx'ed today! FUCK!!! Even Chris & Matt M. told me I should of Rx'ed it after the WOD. The overhead squats were cake and so was the run. Still giving myself shit right now for not doing Rx. On the positive note, at least I did 50 burpees pre WOD.

WOD: 12/29/09 w/ Chris

For Time: 500m Row, 30 Burpees, 165lbs Shoulder to Overhead

Time: 5:20 (Scaled @ 135lbs Shoulder to Overhead)

Goal For Next Time: Rx

Comment: Burpees sucked ass. Should've Rx'ed. Need to engage the hips and utilize the full lumbar curve to get weights overhead w/ push press or push jerk.

5 Rounds For Time: 10 Knees to Elbows & 10 Back Extension

Time: N/A

Goal For Next Time: N/A

Comment: Knees to Elbows sucked ass.

WOD: 12/28/09 w/ Natalie

5-5-5-5-5 Rep Sumo Deadlift

5 Rep Max Sumo Deadlift: 315lbs

Goal For Next Time: Less Weight Better Form

Comment: @ heavier reps, form was ugly. basically deadlift in sumo deadlift stances.

AMRAP 10mins: 10 Sumo Deadlift High Pull 75lbs, 10 Box Jump 24", 10 Ring Dips.

AMRAP 10mins: 4 Rounds

Goal For Next Time: 4 Rounds @ 95lbs Sumo Deadlift High Pull

Comment: Ring dips killed me. Doing ring dips 1 rep @ a time. End up doing just the negatives starting mid of 2nd round. Should've upped the weight from 75lbs to 95lbs for the Sumo Deadlift High Pull for a better WOD since I can't do ring dips worth shit.

WOD: 12/25/09

5 Mile Run For Time

5 Mile: 39:12

Goal For Next Time: 38:00

Comment: Hate cardio...

WOD: 12/23/09 w/ Chris Lalanne

Baseline For Time:

Baseline Time: 5:08

Goal For Next Time: 4:50

Comment: Had to walk hella far to grab my butt ball & ab mat. Forsure can pull under 5:00 if everything was set up properly beforehand.

AMRAP 30min: 400m Run, 30 Box Jump 24", Wall Ball 20lbs

AMRAP 30min: 4 1/3 Rounds

Goal For Nex Time: 4 2/3 Rounds (Finish w/ the Box Jumps)

Comment: Cardio WOD is not my forte!

WOD: 12/22/09 w/ Natalie

1 Rep Max Power Clean

1 Rep Max Power Clean: 185lbs (PR)

Goal For Next Time: 195lbs (PR)

Comment: Cleans are still ugly, especially at the higher weights. Have to figure out how to shrug harder to get the barbell up oppose to the arm pull. Dire need for olympic lifting classes.

1 Rep Max Deadlift

1 Rep Max Deadlift: 345lbs (PR)

Goal For Next Time: 355lbs (PR)

Comment: Last PR 1 Rep Max Deadlift @ 295lbs. Definitely seeing major improvement in strength and form.

Pull-Ups AMRAP 10min

Pull-Ups AMRAP 10min: 80 Reps

Goal For Next Time: 90 Reps

Comment: Finally got the gist of "kipping" for the pull-ups. Still need to work on them being consecutive.

WOD: 12/17/09 w/ Natalie

1-1-1-1-1 Rep Box Squat

5x1 Box Squat: 315lbs (PR)

Goal For Next Time: 345lbs (PR)

Comment:
Natalie had ZERO faith in me box squatting 5x1 at 315lbs. Doubted myself mentally as well till the gangster rap came on. Had to show Lil' Wanyne who was boss!

"Betty" For Time:

5 Rounds Of:
12 Push Press 135lbs
20 Box Jump 24"

Time: 13:40 (Scaled w/ 115lbs Push Press)

Goal For Next Time: Rx

Comment:
1st time doing "Betty." 5x12 Push Press at 135lbs just mentally fucked me before the WOD considering it being 5 rounds, thus I did 115lbs instead. It was actually the Box Jumps that killed me, the Push Presses weren't bad at all. Wished I did it Rx.

WOD: 12/16/09


1-1-1 Rep Max Turkish Get-Up

1 Rep Max: 65lbs (PR)

Goal For Next Time: 75lbs (PR)

3 Rounds For Time:

400m Run
21 Sumo Deadlift High Pull: 75lbs
24 Push Up

Time: 12:38

Goal For Next Time: 12:00

Comment:
Watched dude on youtube do 1 Rep Max Turkish Get-Up with 145lb barbell before class. Balancing that alone is insane. Focused more on the mechanics of this exercise rather than heavy weights today.

Funny how a little motivation can go a long way. Was doing the 1st 2 sets of Sumo Deadlift High Pulls in subsets of 10 & 11 reps. Last set of Sumo Deadlift High Pulls, Chris came up to me and just told me to knock them all out. To my surprise, destroyed all 21 in 1 set.

WOD: 12/15/09


1-1-1-1-1 Rep Max Squat Clean:

Squat Clean 1 Rep Max: 165lbs


"Dirty Thirty" For Time:

30 Box jumps 24 (inch box),
30 Jumping pull-ups,
30 Kettlebell swings (1 pood),
Walking Lunge 30 steps,
30 Knees to elbows,
30 Push press (45 pounds),
30 Back extensions,
30 Wall ball shots (20 pound ball),
30 Burpees,
30 Double unders.


Time: 17:16 (Rx) (PR)

Goal For Next Time: 16:30 (Rx)

Comment:
Squat Cleans were ugly, looked like a clean and a front squat. Gotta work on a smoother transition between to two. "Dirty Thirty" was definitely a whole lot better than "Filthy Fifty" for damn sure.

WOD: 12/08/09

3-3-3-3-3 Rep Box Squat

100 Overhead Squat: 95lbs





3 Rep Max Box Squat: 245 lbs

100 Overhead Squat: 75 lbs

WOD: 12/02/09

Grace For Time:
30 Clean & Jerk 135lb

Time: 5:45 (Rx) (PR)

Goal For Next Time: 5:30 (Rx)

Comment:
Need to maintain better form and mechanics on later reps.
- Lowering barbell to ground: Do NOT arch back upward, need to maintain flat back.
- Clean: Use legs & shrug to propel barbell upward, do NOT use arm pull. Arm pull fatigues forearms at later reps.

WOD: 12/01/09

Filthy Fifty For Time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.


Time: 36:26 (Rx) (PR)

Goal For Next Time: 36:00 (Rx)

Comment:
Filthy Fifty seems like a sprint till the Wall Balls & Burpees.