Tuesday, 3.27.12
- rest day: crappy weather, lost my phone was in a bad mood and just wanted to go home!

Monday, 3.26.12 - 5:30 with Chris
Warm-up
Junkyard dog

Strength
10 x 2 bench @113
- started at 108 and Ty made me go up! I thought 115 was my 1rep max, but given this it probably isn't.

WOD
8 minute AMRAP
8 dumbbell push press @25#
8 burpees
8 KB swings @1.5pd
Score: 4+18 Rx
**Too much rest for such a short wod. Need more practice with that 1.5pd!

Sunday, 3.25.12 - 10:30 with Rob & Sarah

Warm-up
- Ritch St. run
Double Tabata
Medicine Ball Clean (16#)
Push ups

Strength
Push Jerk
5x3 @115#

WOD
Death by Clean and Jerk
Go until you can't complete the prescribed number of reps in the minute
Minute 1 - 1 rep
Minute 2 - 2 reps
Minute 3 - 3 reps
.....
Rounds: 7+4
**Finished round 7 just as the minute ran out. Knew I wouldn't be able to get in the 8, but just eeked out whatever I had left in me.

Saturday, 3.24.12 - Open wod 12.5
3 thrusters @65lbs
3 C2B pull-ups
6 thrusters @65lbs
6 C2B pull-ups, etc........
Score: 55
**20 more reps than last year! Woo hoo! Still have some poor form on those C2B, which Natalie tried to help me with mid-WOD. But at least there is improvement at a skill that is not at all in my wheelhouse!


Friday, 3.23.12
- rest day

Thursday, 3.22.2012 - 5:30 PM with Sarah (great surprise!)

Warm-up
3 rounds
10 dislocates
10 OHS
10 inchworms
10 kips (need to push DOWN more on the back end of the Kip)

Strength
10x2 chin-ups (every :90 seconds)
**Did these a few weeks ago and it was hard! Felt better today - maybe I lost some lbs!

WOD
3 rounds of:
350m run
21 wall balls, 16lb
12 ring dips (black band)
total time: no idea but north of 13 minutes!
**Great surprise coach today! Got some good tips from Sarah on my kipping. Kind of sandbagged the wod a little. Ate WAY too close to working out and felt nauseous during the runs. I feel like whenever I can't do a wod Rx, I don't try as hard. I think subconsciously I think it doesn't really count. Need to change this.

Wednesday, 3.21.12
- rest day


Tuesday, 3.20.12 - 5:30 PM with Will
Warm-Up
3 Rounds:
250m Row
15 Back Squats (#35)

Strength
Low Bar Back Squats
- worked up to a 5x set of #125 then:
- 5x5 @ #125

WOD
Double Tabata:
Kettlebell Swings (1 pd)
Crossfit Push-Ups
Score: 10/10 Rx

Monday, 3.19.12 - 5:30 PM with Chris

Warm-Up
2 Rounds:
500m Row
30 Walking Lunges

WOD #1
21-18-15-12-9
Barbell Turkish Get-Ups (#15)
Ritch Street Run
Time: 32 minutes!

WOD #2
5 Rounds for Time:
21 Sit-Ups
30 Double Unders
Time: 6:51?

Sunday, 3.18.12
- rest day

Saturday, 3.17.12 - Open WOD 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14#, 9ft target)
90 Double-unders
30 Muscle-ups
Score: 240
**Got done the wall balls at about 7:22. Took my time with the DUs knowing I had plenty of time as I don't have a muscle up (yet ), so had about 1:30 left to hang out on the rings. Pretty happy with this as the last time I did Karen it took me 11:02! Thanks to Ty and Katie for yelling at me to get my ass moving during the wall balls. Wish I could have you guys yelling at me for every WOD - pretty sure I would be PRing everyday!

Friday, 3.16.12
- rest day

Thursday, 3.15.12 -5:30 PM with Will
Warm-Up
1000m Row
2 Rounds – 20 Walking Lunges, 20 Hollow Rocks, 20 Shoulder Distraction PU

Strength
Bench Press – Find 1 Rep Max
- got up to #115 and ran out of time

WOD
7 Minute AMRAP:
7 Push Press (#75)
7 Box Overs (16”)
Score: 8+5
**Embarrassingly started with a 20in box and just couldn't clear it. Both mentally and physically. Will had to switch it out for me a round in. Oh well - was definitely a humbler!

Wednesday, 3.14.12 - 5:30 PM with Chris
Warm-up
3 rounds:
50 DUs
10 wall balls
10 hollow rocks

Strength
HPS - 7x3 every 3 min
- I think I got up to 80ish?

WOD
Double Tabata
HPS
bar facing burpees
I forget the score, but did Rx

Tuesday, 3.13.12
- rest day; had my clothes on and ready to go and decided to just go home.

Monday, 3.12.12 - 5:30 PM with chris
Warm-Up
3 Rounds:
10 Pull-Ups
10 Push-Ups
10 Sit-Ups
10 PVC Back Squats

Strength
Back Squat – 5 x 5
- got up to #155 I think?

WOD
Ritch Street Run
21 Back Squats (#65)
Ritch Street Run
15 Back Squats
Ritch Street Run
9 Back Squats
Time: 7:01 Rx - could have broken 7 minutes.

Sunday, 3.11.12 - 9:30 w/Rob & Sarah

Warm-up
Ritch St. run
dislocates

Strength
2 Rep Max Snatch
- so since I have not the greatest grip, Sarah suggested I work on my hang snatch. Got up to #70 on this

WOD
"The Chief's Daughter"
5 ROUNDS
3 MIN on 1 MIN off
6 OHS #65
9 Pull-ups
12 Wallballs

Score: 6+15
*Those damn pull-ups! Rob yelled out for me to do 3 in row which was a nice kick in the butt for me. I may not be able to always string them together, but I can at least hang on the bar and adjust my grip and then keep on going instead of dropping off right after 1.

Saturday, 3.10.12 - Open WOD 12.3

AMRAP in 18 minutes:
15 box jumps 20"
12 push press 75#
9 T2B
Score: 7 rounds+27
*I am ok with this. I don't have the greatest box jumps or t2B, so had to make up a lot of time in the push jerks (did first round unbroken and the rest 8 then 4). Felt like I kept a pretty steady pace through out. Also felt like I had a breakthrough on the box jump by landing more in a squat when I jump on the box. Keeps the jump lighter so I am not landing like a ton of bricks and my legs didn't give out as fast!

Friday, 3.9.12
- rest day

Thursday, 3.8.12 – 5:30pm with Will

Warm-Up
- lots of mobility!
3 Rounds:
Rope Climbs (only did 1 - had shorts on and didn't want to permanently scar my legs!)
30 Double Unders

WOD
Tabata This!
Tabata Row – Rest One Minute
Tabata Squats – Rest One Minute
Tabata Pull-Up – Rest One Minute
Tabata Push-Ups – Rest One Minute
Tabata Sit-Ups

Scores: 4/15/4/5/9 = Total 37 (R/X)

Wednesday, 3.7.12
- rest day

Tuesday, 3.6.12 – 5:30 pm with Will
Warm-Up
3 Rounds:
3 Wall Climbs
6 Chin-Ups (um, these were harder than they used to be!)
9 Hollow Rocks

Skill
Handstand Push-Ups – 5 Reps every 2 minutes for 20 minutes
- did these with one abmat. Need to work on getting my head in front of my hands.

WOD
AMRAP in 15 minutes:
5 Deadlifts (#125)
10 Abmat Sit-Ups
15 Kettlebell Swings (1 pd)
Score: 11 rounds+3
**Was chasing Larissa! My earring fell out mid-wod or I think I would have caught her! Post WOD – Reverse Hyper - definitely helpful in keeping the next day back pain to a minimal.

Monday, 3.5.12 - 5:30 PM with Chris
Warm-up
Junkyard Dog
Burgener Warm-UP

Strength
Snatch
1-1-1-1-1
- got up to #90. Glad we practiced these as I really had no idea how to do these last week during 12.2. Really need to focus on keeping the core tight.

WOD
AMRAP
2 Front Squats (#125)
10 T2B
Score: 6 rounds (Rx)
**T2B definitely slowed me down.