Wednesday....

Sucked my arms are burnt out from trying to do a MU

Thursday

FGB

246 thanks benji for being an awesome judge!!

4/2/2012
5:30 with Chris

Warm Up:
1000m row
learning to like rowing

3 rounds:
20 OHS
20 sit-ups
20 pushups
(I hate to admit this but I sandbagged this, only did 2.5 rounds)

skill/ strength:
5x5 high bar back squats
#115
legs were a little wobbly from Sunday

WOD:
against a 6 min clock -
800m run
AMRAP OHS #75 (Rx)

Score :23

I loved this WOD, I orgianlly saw LLF do this WOD at regionals a few years ago and thought to myself that I wanted to know this crew of people (specifically Sarah and Natalie) Its so amazing to me that, I am now apart of this crew even if its just to work as hard as I can and cheer on my fellow peers. I really want to do a throw down and see what happens. Love this gym

Saturday 3/31/2012 class with Scott

Warm-Up

1000m Row

3 Rounds
5 Inch Worms
10 Dislocate Lunges
15 Air Squats

WOD #1

10 Minute AMRAP:
75 Double Unders
50 Box Jumps (20")
25 Front to Back Push Press (#55)

Right about now i hate DU's and need to work on them more
Score 180

Rest 5 Minutes

WOD #2

10 Min AMRAP
8 Bar Facing Burpees
8 Front to Back Thrusters (#55)
8 Toes to Bar

Score: 96

Sunday 4/1/2012

1000m row
this is getting easier

WOD
21-15-9
65# back squat
400m run

5 min rest

21-15-9
125# deadlift
HSPU

time: 23:44

After Natalie told me the RX for "Diane" is 155# NOT 135# like i originally thought and read on the whiteboard. will try "Diane" again in a few weeks at the real Rx. Fun time out in the sun

3/29/2012
5:30 with Will

Warm up
1000m row
800m run
(i liked this for a warm up)

Strength
I GOT A MUSCLE UP!!!!!!!!!!!!!

WOD:
Somewhat Nasty Girls

3 Rounds for Time:
50 Air Squats
7 MU progressions
10 Hang Power Cleans (#95)

14:57

WOW! I finally got a MU!!!!!! Thank you to everyone for all the tips and patience with me as I learned this movement. I am so excited. I can't wait to keep practicing this move. My next goal is to learned how to string together 10 MU. I need to get stronger with my dips, but I am willing to do the work

3/28/2012

The Park Gym
1 hour of Tae kwon do

I forgot how much i love martial arts, makes me smile a whole lot which is funny because you are supposed to be more serious when you do it.

3/226/2012
5:30 with Chris

warmup: junkyard dogs

10 x 2 bench @ 105
not my favorite movement, but Ty made me do it (not really, but she encouraged me to try harder), realized i'm pushing more with my left arm than the right, I think all the rehab has made my left arm super strong.

WOD: 8 minute AMRAP
8 dumbbell push press/ 25#
8 burpees
8 KB swings/ 1.5 pood
5 rounds
Something about swing a kettle-bell that is almost half my weight is sort of cool.

3/24/2012
Scott's class (oh how i missed this class, it makes all the difference in my week thank you Scott for pushing me every Saturday to try harder)


3 rounds...
1 - 5 burpee buy-in, max suicide sprints
2 - 5 pullup buy-in, max rope pulls
3 - 5 strict press buy-in, max 55# push press
4 - 5 hollow rock buy-in, max t2b
5 - 5 wall-ball buy-in, max wall climbs

I don't remember my score but this was a super fun one, happy Maribel was my WOD buddie

3/25/2012
rest day... spent the morning at the leigoin of honor, super amazing collection, one painting brought me to tears (emotional wod, haha)

03.22.2012
5:30 with Sarah!

3 rounds
10 dislocates
10 OHS
10 inchworms
10 kipps

10x2reps
+10lbs
fun!

wod 3 rounds of:
350m (Ritch st) run
21 wall balls, 14lb
12 ring dips
total time: 13 and some change

Fun class, love it when Sarah is coaching, she makes me do things corretly and not sandbags it.

3.21.2012

100 Toes through rings (yeah i kinda love these)

Open WOD 12.5

3 thrusters
3 chest 2 bar
increase reps by 3's....

Score: 30

I have to feel good about this, last year i did not get 1 single C2B. I think my misunderstanding of the movement and fear of the pull up bar smacking me in the face had a lot to do with my failure last year and where I hit a wall this year. Super fun to hang out and play with every one last night, thanks Sam, Sarah, and Amy for the C2B tips

530 with Chris

warm up:
2 rounds
500 meter row
30 walking lunges

WOD #1:
21-18-15-12-9
Turkish Get-ups (15# barbell right arm/10# dumbbell left arm)
400m run
Time: 28MIN
i WALKED IN WITH A BAD ATTITUDE from the whole day, and decided to focus my energy on putting effort in to something I am weak at, ended up really liking this WOD.

WOD #2:
5 rounds for time:
21 AbMat sit-ups
30DU's
Time: 7:38

Great workout today

3/17/2012

WOD 12.4
score: 193
not so happy about this, it was so cold in the gym i could not breath so well. But whatevea I participated and I am happy about that.

3/18/2012
Sealfit Fifty

AMRAP in 40 Minutes:

50 Box Jumps (20”)
50 Pull-Ups
50 Kettlebell Swings (1 pood)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (#65)
50 GHD Back Extensions
50 Burpees
50 Double Unders
50 Wall Balls (#14)

Total Reps: 500
did one solid round in 39:54 I love chippers.

3/15/2012
with Will

Warm up
Row 1000 m
I sandbaged the rest cuz I talk too much.

Bench Press
worked up to #100 lost form and shut it down.

AMRAP in 7 min
7 push press (65#)
7 box overs
Total: 7+13

i want to say i could have done more but i need to work on form and understanding how PP and PJ work.

3/14/2012

deadlift
5-4-3-2-1
worked up to #205 (PR!!!!)

Tuesdays WOD

10-1
1-10
DL #135
K2E
time: 13:22

3/12/2012
5:30 class with Chris

5x5 Back Squat
worked up to 135 and 145 fail after 3 reps

WOD
400m run
21 BS (65lb)
400m run
15 BS
400m run
9 BS

7:44
happy with my time, but holy hip flexers! My body did not know what to do with this combination, I want to try this one again.

3/10/2011

WOD:
run 700m
21-18-15-12-9-6-3
OHS
BAR ROLL OUTS
BURPEES
run 700m

time: 34:04

would have got a better time if i could read the board correctly on the rep count! haha

3/11/2011

WOD 12.3
total: 225

thanks Sarah for taking the time to judge me! Did 10 reps better than the first time and the weight was correct