01/21 w/Aaron

best part of class - Aaron gave me a great tip on the T2B; that made the first 20 or so, much easier and faster. Its all about pulling the knees up close to the chest, then rotating upward, rather than the swing method I'd be doing

Strength - 5x5 HSPU
I just hate these - more fear than anything else

WOD
75 back squats @ 115
50 T2B - thanks Aaron
75 pushups
50 sit ups
75 KB swings @ 1.5p
time 23:32

Wow - what killer. I had to do PUs in sets of 3 or 4. By the time I got to the KBs my legs where shaking. I'd been looking fwd to them, as I thought I'd be able to knock them out in about 3 sets - but I was dead wrong; more like 6!

1/19

Hang Power Clean - 3-3-3-3-3
135-135-135-135-135
Will says I am not getting a good pop in the hips, so stuck at 135 until I can do better.

12 minute AMRAP:
7 dumbell hang squat clean @ 30#
7 pushups
250m row
6 rounds + 14

01/18 w/chris

Warm-Up

LLF Warm-Up – 8 moves, 30 seconds each for 2 rounds.

Skill - Strength

Push Press
15 x #45
10 x #45
5 x #95
2 x #115
2 x #135
2 x #135
2 x #135
2 x #135
2 x #135

WOD - Finisher

Betty

5 Rounds for Time:
12 Push Press (#95)
20 Box Jumps (24”)
9:06

1/17/12 – 4:30pm with Will

Pre-Class Mobility

Foam Rolling
Pigeon Hold

Warm-Up

LLF Warm-Up – 8 moves, 30 seconds each for 2 rounds.

3 Rope Climbs

Strength

Hang Squat Snatch – 3 Reps every 3 Minutes for 5 Rounds
#80, #90, #95, #105, #105

WOD - Finisher

9-7-5
Hang Squat Snatch (#75)
Burpee Pull-Ups

5:26

01/11 w/ chris

WARM-UP
2x around the block

"Baseline"
500M Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Time - didn't time this one

Skill -
Med ball Cleans

Strength -
warm up the PC

WOD #2
I used 115#, RX = 165#
1 Squat Clean - 1 Round of Cindy
2 Squat Clean - 1 Round of Cindy
3 Squat Clean - 1 Round of Cindy
.
.
.
.
10 Squat Clean - 1 Round of Cindy
Time - 19:20

Brutal - could have likely gone a little faster - the weight was about right for me.

1/10/12

warmup
Baseline
time: 4:20
Its amazing how much "suckage" one can feel in just 4minutes.

strength
7x2 bench press
worked at 160#

WOD
Lynette
21-18-15-12-9-6-3
bench press (scaled at 95#)
pullup
17:20

Did the WOD with Walt who went RX, good job. I should have gone another 10-20lbs heavier, but got a little scared at the thought of doing 84 bench presses.

1/5/12 – 4:30pm with Will

Warm-Up
Team load 10,000 pounds of plates from the street into the gym
Ritch Street Run
15 Push-Ups
15 Squats

WOD #1
LaLanne Mile Run – Ritch Street 4 Times with a #25 plate
6:37

WOD #2
Tabata Abmat Sit-Ups with PVC
Score: 6
I should have shot for 7 as 6 was pretty easy

WOD #3
2000k Row
7:24

today was a fun day as "we are getting the band back together" after the holiday(s). In case you did not already know, before the break "we had a band powerful enough to turn goat piss into gasoline" Looking fwd to 2012!

1/4/12 – 4:30pm with Chris

Pre-Class Mobility

Warm-Up
Ritch Street Run
50 Double Unders
40 Walking Lunges
30 Hollow Rocks
20 Pull-Ups
10 Burpees

I liked this warmup. Did everything but the hallow rocks unbroken. I am never quiet when doing DUs but I def get even louder and uglier after around 40, as my heart nears explosion

Strength

Back Squats – 7 x 3
#135
#145
#155
#165
#175
#185
#215
this was about perfect for me. while I can lift more, my knees get a little wobbly around 215 - so until I can get that under control, I don't want to go any heavier

WOD - Finisher
5 Rounds for Time:
250m Row
15 Back Squats (#135)
15 Ring Rows
16:03 (R/X)

I really didn't want to do this RX. I thought the squats would catch up and be a killer. However, I was always able to slam these out quickly... it was the ring rows that I found most challenging.

way to go Sean and TJ on the RX plus! It cannot be easy to "gently" lower that 135# bar onto your back after you are exhausted from rowing and ring rows. I'd have servered my spine; no doubt.

looking fwd to seeing Gareth and Dallas in the house tonight! Last time Gareth was in London he lost a finger... so what should we expect to see this time? My money is on a missing toe.

01/03/11

Pre-Class Mobility

Shoulders – External Rotation
Dislocates

Warm-Up
30 seconds each for 3 rounds: Handstand Holds, Walking Lunges, Ring Holds, Squats
the handstand and ring hold got hard, quick.

Skill -
Ring Hold - the external rotation made it 5x harder.

Strength

Power Clean - 7 x 3
#115, #135, #145, #155, #165, #175, #175, - poor clock managment (didn't do the 7th round).
I really need to focus on getting under the bar - If I could drop 1 to 2 more inches, it would make a lot of difference

WOD - Finisher

Elizabeth

21-15-9
Squat Cleans (#115) - rx =135
Ring Dips
Time - 11:08

There is no way I can do that many dips - so I figured if I wasn't going to get an rx, I might was well lower the weight and focus on form. That said, I didn't really execute as I had planned. I think at first I did an HPC then a squat - as I got tired, I started catching it more in the squat and standing it up - and the insult to injury is that I started leaning too far fwd on the squat - so I am not all that happy with the attempt at "skill" - Next time! oh, this was a bit#$ of a WOD.

12/31 - home

warm up
3 rds of 10
K2E
wallball @ 20lbs
pushups
dislocates

Strength Squat Snatch
5 @ 75
5 @ 75
5 @ 75
3 @ 95
5 @ 85

Finisher
3rds of 15
KB swings @ 50
DLs @ 185
400M run
Time 11:08

Last workout of 2011 - its been a great year and I've made some great friends - thanks LLF for putting me in a place to make some quality friends and learn a lot about myself..... looking fwd to 2012.

oh yeah, it kind of sucks working out alone at home... nearly impossible for me to get any intensity... I wanted to do 30 pullups for time post wod... but did 14 in 19 seconds, and gave up.... crazy thing is I know if I had been at LLF I'd have gotten them done inside of a minute.

430 w/Sarah

WARM-UP
Ritch St. Run
500M Row

3 Rounds for 30 seconds each
Air Squat
Pushup
Squat Static Hold
Hollow Rock

STRENGTH #1
Power Cleans!
3 Rounds of 3 Reps every 2 Minutes at #160
Then
3 Rounds of 5 Reps every Minute at #145

FINISHER
21-15-9
PC #135
T2B
(Rx) 9:02

I got sloppy on the PC - rather then getting under the bar, I started to receiving the bar w/ an arched back..... F'ing T2B destroy me every time. I've got to learn how to kip these as I spend a lot of time just hanging/setting up for each rep.

12/29

no afternoon swim at the pool... so a basement workout instead.

warm up
3rds of 10
K2E
Dislocates
Pushups
OHS

Strength - 5x5 HPC
5 @ 95
5 @ 115
5 @ 135
5 @ 145
5 @ 155

WOD
double tabbatta (16rds)
pushpress @ 75 = 8
box jumps = 10

2min rest
30 pullups for time = 1:18

12/27/11 – 4:30pm with Chris

Pre-Class Mobility
Couch Stretch
Shoulder Mobility

Warm-Up
2 Rounds – 30 Seconds Each of 8 Movements

Skills
Shoot Throughs (3 Rounds of 5 each)

Strength
Overhead Squat – Range from #95 - #125 (3 Reps)
getting a good lock out makes all the difference in the world on these

WOD - Finisher
"Nancy"
5 Rounds 250M Row & 15 OHS (Rx Was 95#)
Time 11:00 @ 75#

I felt kind of sick all class, maybe it was all the holiday feasting... but lets just say feeling "puky" in the strength section doesn't build a whole lot of confidence going into the WOD portion. I'll be happy to just grind out some classes over the next week or two, w/o shooting for personal bests. I'll call it an "active rest."

12/22 8:00am.

wow - its was hard to get excited for this

Warm Up
rds of 30 seconds on
rowing - du's - squats

Strength - Hang Snatch
I did a bunch of rounds, typically about 5 reps per round - anywhere from 65 to 85. I really worked on dropping under the bar - I feel like anytime I go higher in wts, I tend to push press it out rather than dip below.

WOD
5rds of
10 dumbell push press (35)
10 sit ups

Then - 1500meter rowing

12/20 w/ will

warm up - jump rope for 5 mins

warm up #2 - pullups/pushups/situps/squats
I like this much better than the "other" warm up.

Strength - Push Press
I did a bunch of sets at various weights. I ultimately went back down to 95 and practiced getting under the bar. While its counter productive; as the weight gets heavier, I push press rather than jerk.

WOD
5min AMRAP
5 push press #95
5 chest to bar
5 rounds.

First time doing chest to bar - they killed me. I was getting 3 at a time and then need to rest. these where like 100X harder for me than a pullup.