Thursday, 3.17.11 - 5:30 PM with Will

Warm-up:
3 rounds
30 DUs
15 kettlebell swings (1 Pood)
10 push-ups (Will reminded me that I need to turn out my elbows...)

Skill
Kipping pull-ups - the BANE of my existence. Nothing is more frustrating for me than this. I can do like 2 or 3 and then I just drop off. Not sure if my grip gives out or I lose momentum, maybe? Thank you to Will and Ty for their help! This is 100% my goat, but determined to master these!

WOD #1
Handstand Push-Up Ladder
- got through all 10 rounds - 1 abmat

WOD #2
10-9-8...1 rep rounds for time of:
DB Bent-Over Rows (30 lbs)
Knees to Elbows
Box Jump-Overs (16 in)

Time: 11:20 (I think...) Could have done this faster - didn't get the K2E rhythm down until about my 4th or 5th set. Again anything with a kip will trip me up every time!

Wednesday, 3.16.11

CF Open WOD #1:
10 min AMRAP:
30 double unders
15 clean and Jerks @ 55

Results: 3 rounds + 38 (30 DUs and 8 overheads)

*Holy cow I was smoked after this! I really, really, really wish I could do a snatch well. That would have obviously saved me some time on this one as I had to do all the ground to overheads as clean and jerks. Definitely sucked up some of my time. Oh well - lots of room for improvement! So fun to watch the masters kill it - they did great!

Tuesday, 3.15.11
- 45 minutes on the stair climber

Monday, 3.14.11
- rest day

Sunday, 3.13.11 - 10:30 AM with Sarah and Rob

Warm-up
- 5 minutes of jump rope

Strength
5x5 squat snatch
- I think I maxed at 65 or 70; the last two sets were supposed to be "hard," but I do not have great form on these so didn't really push the weight.

WOD
Squat snatch (#55)
Overhead Squats (#55)
Burpees
9-15-21
6-12-18
3-9-12

Time: 9:44

*I am not good at anything overhead! Rob pointed out that I need to get about a half an inch deeper on my squats too.

Friday, 3.11.11 to Saturday, 3.12.11

- rest days

Thursday, 3.10.11

- 1.5 hours of Bikram Yoga

Wednesday, 3.9.11 - Masters Class

Mock CF Open WOD:
Four rounds for time (10 minute cut-off):
10 Push Jerk - 95lbs
10 Box Jumps - 28inches-
10 Chest to Bar Pull-Ups

Time: 2 rounds in 10:05 (or around there)

**Totally pathetic showing, which I was expecting as anything with the bar is going to slow me down dramatically. But it was still fun! Thank you to Katie for keeping me honest - I probably did twice as many pull-ups bc several didn't count as "chest to bar," but glad she held me accountable! And thanks to the rest of the Masters group for letting me participate - I sucked but had fun!

Tuesday, 3.8.11 - 5:30 PM with Chris

Warm-up:
- 5 min jump rope
- Tabata bar hangs and hollow holds (wasn't sure I was going to be able to do those bar hangs, but I did!)

Strength
Thrusters
3-3-3-3-3
- I think we got up to 80lbs, would have like to have done more, but we had a group of 3 so ran out of time.

WOD
Team of 3 - Denise & Katie S.
100 Thrusters @ 50% BW (#55 - not half my body weight, but I wish it was!)
Wheel barrels
50 Med ball sit-ups

**Not sure of time, but great time working with Katie and Denise!


Monday, 3.7.11 - 5:30 PM with Will

Warm-up
- 5 minutes of jump rope
- 500m row focused on form

Strength
1 Rep Max Back Squat - got up to #160; don't think this is my true 1 rep max as I didn't fail, but still happy with it

Finisher
8 Rounds for Time
8 Ring Dips - with black band
8 Pistols - 20in box for right leg and 16in box for left - left knee was HURTING, so doing 20in on that leg was impossible
8 V-Ups

Time: 13 something I think? I was the second last to finish

Bad week last week - travel for work and bday celebrations = only 2 workouts and lots of bad eating! So glad to get back to my normal routine this week...

Saturday, 3.5.11 - 9:30 with Scott

Warm-Up
5 minutes of double unders

Tabata Squats (rest in the negative) - PAINFUL!

WOD
Sealfit Saturdays:
* 50 DUs
* 200m Farmer's Walk
* 10 Man-Makers - #25
* Rich St. run x2
* 10 Man-Makers - #25
* Rich St. run x2
* 10 Man-Makers - #25
* Rich St. run x2
* 200m Farmer's Walk
* 50 DUs

Time - 38:45 (Rx #25)

*I actually really enjoyed today! It was my 31st bday, so it felt great to accomplish a challenging workout at my old age Thank you to Molly for pushing me to do Rx! Those farmers walks SUCKED, but was so glad I did Rx when I was done!


Friday, 3.4.11 – 12 pm with Will

Warm-Up
5 minutes of jump rope
*PRed on these - 47 consecutive double unders!

L-Sit/Chair Holds – Accumulate 3 minutes

Mobility

Strength
20 Rep Back Squat Program – Day #12
#105 - missed a bunch of weeks; think I did about half

WOD
Fran
21-15-9 Rep Rounds for Time:
Thrusters (#45)
Pull-Ups

5 minute cut-off: DNF! DAMN PULL-UPS! That is all I have to say bc it pisses me off just thinking about it.

Thursday, 2.24.11 - 6:30 PM with Chris & Maribel

Warm-up:
3 Rounds:
- 10 OHS with PVC
- 10 Burpees
- 10 Hollow Rocks

Mobility
- Hip work

Strength
20 Rep Back Squat Program (not sure what day I am at 4 or 5?) #100

Finisher:
3 Rounds:
3 Rounds of Cindy (5 Pull-Ups/10 Push-Up/15 Squats)
500m Row

Time: 22:13 (or around there...) Rx!

- So this might be the only WOD with a pull-up that I could do Rx - very grateful we only had to do 5 at a time. Still had to do the last few 1 at a time. But still did it! Fun working out with the 6:30 group. I usually do 5:30, but couldn't get out of work in time. Thanks to Sarah for her help with the back squats!


Wednesday, 2.23.11 - 5:30 PM with Will

Surprise HSPU clinic!
- Surprising part: That there was a clinic - didn't realize it wasn't a normal class, but love handstand stuff, so good surprise!

- Not surprising part: I sucked! Headstands seriously freak me out. I feel like I either am going to break my neck or just fall over and kill my back. But fun stuff and very challenging. Look forward to more of this. And I am going to practice at home!

Tuesday, 2.22.11 - 5:30 PM with Chris

Warm-Up
Double Unders for 5 minutes

Skill
Muscle Ups

Strength
Power Cleans
5-4-3-2-1
- got up to #105 (This is a PR for me, but wish I had more time to try more. I need to start doing these strengths until I fail at one then I know my max)

Finisher
Four rounds for time:
4 Power Cleans (#85)
8 Muscle-ups (scaled)
16 Kettlebell Snatches (#25 dumbell)

Time: 13:00 - awesome class watching so many people get muscle ups!! One day...

Monday, 2.21.11
- rest day

Sunday, 2.20.11
- 5 mile run

Saturday, 2.19.11
- rest day

Friday, 2.18.11 - 1 PM with Will

Warm-up
5 min Double Under practice

Mobility
Shoulders & Hips

Skills
Pistols
20 Rep Back Squat Program
- 95lbs

Finisher
50 Burpees - 3:27
50 Wall Balls (#14) - 3:13
50 Pistols (16in box) - 1:58


Thursday, 2.17.11
- rest day

Wednesday, 2.16.11 - 1 PM with Will

Warm-up
- 400m Run
- 500m Row (screen was broken, so guessed based on when others were finished)

Mobility
- Shoulder work - wow I really have no mobility here...

Skill
- Power Snatches

Strength
- Weighted Push-ups; maxed at 30; failed at 35

WOD
"RAAAAANDY"
- 1200m Run
- 25 power snatches (#45)
- 800m Run
- 25 power snatches (#45)
- 400m Run
- 25 power snatches (#45)

Time: 21:48

I think I took too much break time during the power snatches. #45 was not that challenging (challenging, but not crazy hard). I should have either 1.) gone heavier or 2.) took less breaks!

Tuesday, 2.15.11 – 5:30 pm with Chris

Warm-Up
400m Run

Crossfit Warm-up
- still sucking at pull-ups, but got 3 in a row twice (last one of each were ugly though)!

Mobility exercises

Strength
20 Rep Back Squat Program – Day #3 (for me)
#90

Finisher
Partner WOD (with Laura)
100 Push Presses (#55)
90 Modified Handstand Push-Ups (20in box with parallettes)
80 Lateral Parallette Jump Overs

Time: Not sure - but great doing a partner WOD with Laura!

Sunday, 2.13.11
- rest day


Saturday, 2.12.11
- 6 mile run


Friday, 2.11.11 - 1 PM with Will

Warm-up
- 400m Run
- Tabata Hollow Rocks
- Mobility work

Strength
- Sott's Press 5x3 (I forget weight, but it wasn't that much!)

WOD
5 Rounds:
50m Bear Crawl
15 SDHP (65#)
15 Box Jump (20in)

Time: 19:01 Rx. And that is why you should NOT drink the night before doing a WOD...


Thursday, 2.10.11
- rest day


Wednesday, 2.9.11 - 5:30 PM with Will

Warm-up
- 800m Run
- Shoulder Mobility
- CF Warm-up

Strength
One rep max Strict Press
- maxed at 75, which is my last PR. Attempted 80# twice, but failed both times.

Finisher
AMRAP 20 min:
- 12 Kettlebell swings (1pood)
- 12 Toes through Rings
- 9 Burpees

5 rounds + 24

Tuesday, 2.8.11 - 5:30 with Chris

Warm-up
800m Run

Mobility work

Med-Ball Cleans

Strength
Squat Clean - 5,4,3,2,1
- Did have a ton of time, so didn't get through this

WOD
"Elizabeth"
21-15-9
Squat Clean (#55)
Ring Dips - black band

Time: 11:20

*Went TOO light on the Squat Cleans, which Chris pointed out mid WOD. The last time I did these, I was struggling and back kept rounding out so was unsure what to do with weight. So at least my form was good this time!

Monday, 2.7.11
- Rest Day

Sunday, 2.6.11
- 5 mile run - first one since the knee has been hurting. Went smoothly!

Saturday, 2.5.11
- Rest day

Friday, 2.4.11 - 4:30 PM with Will

Warm-up
100 double unders - 3:06

Strength
handstand practice

20 rep back squat program
- 90lbs

WOD
3 rounds:
400m run
21 bench press (#50)

Time: 8:36 (or something like that)

**Went WAYYY too light on this. Bench press is not my strong suit, and so aired on the side of caution, but should have done 65 or something. Oh well