Friday, 4.20.12
- rest day

Thursday, 4.19.12 - 5:30 PM with Will
Warm up:
3 rounds of Cindy
*My hands were so messed up for the C2B earlier in the week that I think I banged out like 2 pull-up total.

Strength
Press

WOD:
1000m row
15 burpees
30 Push Press (65#)
15 burpees
1000m row
Time: forget...

Wednesday, 4.18.12 - Masters Class

Strength
DB snatch ladder
- got through the 50s; 55s were HEAVY!

WOD
1000m row
20 pistols
15 HPC (#95)
Time: 11:14
**For the pistols I did a band assist for the left leg. Right leg I did unassisted. Should have done heavier on the HPC. #95 was way too light.

Tuesday, 4.17.12 5:30pm with Will
Warm Up
Baseline
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
Time: 5:35
**PR!!! WOO HOO! Kind of looks wimpy next to TJ's sub-4, but pretty stoked. Definitely improved on the rowing. Had to do the pull-ups one at a time bc my hands were so messed up from the C2Bs the day before. So I know I can do this quicker. very happy.

Strength
Overhead Squats - Sets of 5
- worked up to #95
*My wrists got SUPER sore toward the end. Guess I need some wrist wraps?

WOD
7 Rounds for Time
7 Overhead Squats (#55)
7 Wall Balls (#14)
7 Kettlebell Swings (1 pood)
Time: 8:34 Rx
*Liked this WOD. Can easily power through knowing its a small amount of reps each time.

Monday, 4.16.12 - 5:30 PM with Chris
Warm-Up
500m Row
- was supposed to be baseline, but got there a little late. Damn game day traffic! Go Phillies!

Strength
Weighted Push-Ups + rope climbs
-got up to 5x#47 I think?

WOD
10-9-8-7-6-5-4-3-2-1
GHD Sit-Ups
Chest to Bar Pull-Ups
Box Jumps (24”)
Time: 22:09 Rx
**Ridiculously LONG, but I wanted to do the C2Bs Rx. Got some MAJOR rips on my hands. Still hurting three days later.

Thursday, 4.12-Sunday, 4.15
- rest; didn't intend to take this much rest, but with the time change and several wedding activities, just didn't have much free time.

Wednesday, 4.11.12 - 5:30 PM with Chris
Warm-up
- forget?

WOD #1
30 Muscle ups for time
*Don't have a muscle up yet so just worked on progressions for a bit. Ty showed me how to do a jumping pull-up and I feel like I really am getting close! Gave me a much better idea of how a muscle up is going to feel. Now just need to get the false grip/kip down.

*After this, Nat and Ty took me aside to help me with my pull-ups which I am extremely grateful for! Basically, I need to retrain myself to not drop off after a pull-up, which may require me to go back to the band for a bit, which is fine! I have no shame and will basically do anything to get these damn pull-ups. Thanks again ladies - really appreciate you taking the time to help me.

WOD #2
10 to 1 toes to bar
10 to 1 ring dips (was supposed to be 1-10, but I effed it up and didn't realize until midway through)
then
2k row
Time: no idea - a LONG time. I think the masters class had been going on for about a half hour by the time I finished!

Tuesday, 4.10.12 – 5:30pm with Will
Warm Up
1000m Row
100 Double Unders

Strength
High Bar Back Squat
5x5 - I think I got up to #125
**My left knee was in bad shape - I have finally figured out the cause - HIGH HEELS! Spent the weekend wearing heels for extended periods of time and knee did not like it the following week.

WOD
75 Air Squat Buy-In
Annie
50-40-30-20-10
Double Unders
Sit-Ups
75 Air Squat Cash-Out
Time: 13 something I think? It was long time.

Monday, 4.9.12 - 5:30 PM with Chris
Warm-Up
Jog Around the Block
3 Rounds:
10 Pull-Ups
10 Push-Ups
10 Hollow Rocks
10 Squats

Strength
Power Clean
- got up to #135, which I am pretty sure is a PR. Forgot my lifting shoes. I am sure I can get a bit more with those on

WOD #1
Against a 6 minute clock:
2 x Ritch Street Run
Max Rep Power Cleans @ #115
Total: 15 Rx

WOD #2
5 Rounds for Time:
7 Squat Cleans (#105)
14 Kettlebell Swings
Time: 12:40 Rx

Sunday, 4.8.12
- rest day

Saturday, April 7th - 10:30 w/Scott
Warm-up
3 Rounds
10 Inch Worms
10 Dislocate + Lunge
10 Kips

WOD
"Spartan Race"
200 DUs / Run Ritch St. x 4
100 Pull-ups / Ritch St. x 2 (only did 50 - some with the orange band)
150 DUs / Ritch St. x 1
100 CF Push-ups / Ritch St. x 2
100 DUs / Ritch St. x 4

Time: 55:14
*KILLER! I am so glad I am back to Saturdays, bc my fitness needs some work! I had to cut the pull-ups to 50 - I would have just been there all day. Thanks to Katie for watching me and giving me some tips. I can not wait to conquer this goat!

Friday, 4.6.12 - 5:30 PM with Aaron

Strength
Find 1 rep max Bench Press
- got up to #120 which is a PR for me! I think I can eek out one at a bit heavier weight

WOD
15 Min AMRAP
3x rope climb (there was a bit of a jam, so did a few climbs and then some from the ground just pulling myself up)
15x Bench press (#75)
250M row
Score: 4 rounds?

Thursday, 4.5.12
- rest day

Wednesday, 4.4.12 - 5:30 PM with Chris
Warm-Up
1000m Row
50 Dislocate
50 Lunges

Skill
Muscle-ups
*I feel like I am getting better. False grip is getting better. I will get this soon!

WOD
5 Rounds for Time:
5 Burpees
10 Power Cleans (#95)
200m Run
Time: ?? I totally forget

Cool Down
2000k Row

Tuesday, 4.3.12- 5:30 PM with Will

Warm-Up
1000m Row
3 Rounds:
5 Pull-Ups
10 Hollow Rocks
15 Air Squats

WOD #1
2 x Ritch Street Run
30 HSPU (1 abmat)
750m Row
Time: 12:26
**Started doing the HSPUs strict (abmat with 25lb plates) which got SUPER tough after like 7 so did it without the plates. Need some work here!

WOD #2
Double Tabata:
Burpee Pull-Ups
Dumbbell Thrusters (#25)
score: 3/4

Monday, 4.212 - 5:30 PM with Chris

Warm-Up:
1000m row
- my screen was broken so just rowed until the last person was done rowing. Need to work on my form as Ty pointed out - keep my back up and contract the shoulder blades.

3 rounds:
20 OHS
20 sit-ups
20 pushups

Strength:
5x5 high bar back squats
#115
- partnered with Katie and her cool glasses .

WOD:
against a 6 min clock -
800m run
AMRAP OHS #75 (Rx)
Score :23
*I probably should have done a few warm-up OHS. Felt really shaky. Would love to do this again.

Sunday, 4.1.12
- 5 mile run with a 7 minute "break" to do the National Fitness Campaign Fitness Court on the Marina Green - http://nationalfitnesscampaign.com/. Not that challenging, but fun to try. Need to do LOTS more running. With all the running in last week's WODS it was painfully obvious that my fitness is not up to par. Making gains in strength, but need to work on cardio too.

Saturday, 3.31.12
- rest day; Can't believe I am going to admit this but I got a spray tan the night before and didn't want to sweat it off. Seriously.

Friday, 3.30.12

Warm-Up
2 x Run Around the Block
Junk Yard Dog (90 seconds each)
- paired up with Joe aka the tallest guy at Lalanne Fitness! Makes junkyard dog quite challenging!

Strength
Tempo Front Squats – (3 seconds down, pause, drive up)
- forget what i worked up to

WOD
3 Rounds for Time:
20 Front Squats (#95- from rack)
Run Around the Block
Time: 13:05 Rx
*Had to re-rack WAY too often the last set. My legs were on fire. Need to do lots of work on those front squats!

Thursday, 3.29.12
- rest day - my back was so beat up from those DLs.

Wednesday, 3.28.12 - 5:30 PM With Will
Warm up
1000m row
150 DU’s

WOD #1 (partnered with Craig)
5 x 15 Deadlifts (#135)
400M Run (was supposed to be a sprint down and jog back. Needless to say, I need to work on my sprints).
Time: 14:20?

WOD #2
"Dirty 30"
30 each of:
Wallballs
burpees
DU
box jumps (20")
jumping pullups
KB swings (1pd)
K2E
back extensions
push press (#35)
Time: 16:18 Rx
**A little faster than the last time I did this, but just felt sloppy.