Wednesday 12/26/12

5 RFT of:
400m run (treadmill)
10 Squats
10 Push-ups
10 Sit-ups
16:25

Monday 12/24/12

Press
3 x 5 @ 63#

5 RFT of:
5 Hang Power Clean, 73#
5 Shoulder to Overhead, 73#
2 Downbacks
5:11

Sunday 12/23/12

Back Squat
3 x 5 @ 130

Dips on the 2:00
5 x 5 sets. PR!

5 RFT of:
6 Wallballs, 14# (first time that weight for a while due to back)
8 TTB
10 Reverse Alternating Lunges, 25#
7:07

Friday 12/21/12

6 RFT of:

3 Weighted Pull-ups, 10# DB

6 Overhead Squats 63#

12 Box Jumps 18"

24 Double Under’s

15:23

Thursday 12/20/12

Squat
3 x 5 @ 125

Bench
3 x 5 @ 90

Wednesday 12/19/12

Run 800m
5 Rounds of:
8 Box Jumps, 16"
8 Pull-ups
8 Squats
8 KTE
Run 800m
21:09

Thursday 12/07/12

Press
3 x 63#

21-15-9 Pull-ups
42-30-18 Sit-ups
5:31

Tuesday 12/04/12

Swim WOD
5 RFT of:
100y swim
15 Push-ups
15 Squats
19:03 - PR by a few seconds, I believe. Did this with Becca, which was great motivation.
1 - 3:09
2 - 3:46
3 - 4:00
4 - 4:02
5 - 4:05

Monday 12/03/12

Kickboxing class at LA Fitness

Sunday 12/02/12

"Nancy"
5 RFT of:
400m run
15 OHS, 53# (should be 63#)
19:42
Last time was 21 and change, with full weight so this wasn't awesome, but it was really all my back could tolerate.

Friday 11/30/12

5 RFT of:
10 Pull-ups
10 Wallballs, 10#
10 Box Jumps, 18"
9:34

Wednesday 11/28/12

Squat
3 x 5 @ 125 (repeated weight)

Bench Press
3 x 5
45
65
65
75
85 x 5,5,5

Wednesday 11/14/12

Spin WITH LISA AT URBAN so fun!

Tuesday 11/13/12

2:00 max reps, rest 1:00
Pistols (stand on 10#, hold 10#)
 8, 7, 8

Dips
5
5
5
5

5 RFT of:
10 TTB
10 Wallballs, 10#
10 Walking Lunges
10 Push-ups
15:40

Friday 11/12/12

Squat
125 - 5

On the 2:30:
Pistols (Alternating with 2 bands first round, then 1 band after)
10, 10, 10, 10

Dips
4
4
4
4

Pull-ups
5
5
5
5

Friday 10/26/12

Run
20 minutes.

Thursday 10/25/12

I have no idea if I just forgot other workouts, of if this week has just been THAT bad for workouts...whatever.

Squat
3 x 5 @ 135

Kunz Abs - 17

Later on...

3 x 5 Pull-ups

9 x 1:00 on, 1:00 off biking at Urban

Friday 10/12/12

Thursday 10/11/12

Squat
3 x 5 @ 140

Pull-ups
8, 8
PR!

Saturday 10/06/12

Run
1:00 on, 1:00 off on treadmill at Urban at 1% incline.

8.4
8.6
8.8
9.0
9.2
9.4
9.6
9.8
10.2 - PR speed for me.

Thursday 10/04/12

3 rounds of each, starting new exercise every 3:00:

Pull-ups - 4 reps

Pistols with 1 red band - 5 alternating reps on each leg, total 10 reps

Dips - 6 reps (PR)

Bent Over Rows, 10# - 5 each arm

Wednesday 10/03/12

Ran about 18 minutes at Elite.

Tuesday 10/02/12

Monday 10/01/12

Did 10 rounds of metcon

Monday 09/01/12

Squat
3 x 5 @ 135

Saturday 08/29/12

20 minute AMRAP of:
10 Push-ups
20 DU's
10 Walking Lunges
1 down back (after 10 lunges, finish the down back)

Completed 10 full rounds

Thursday 09/13/12

"1/2 Cindy"
6 full rounds plus 5 pull-ups and 5 push-ups
Ran 20 minutes after that.

Thursday 08/06/12

Swim
100y - 1:16
200y - 2:49
300y - 4:33
300y - 4:32
200y - 2:58
100y - 1:22
Rest 2:00 between each.

Tuesday 09/04/12

Run
5:00 on, rest 4:00 - .61 miles
4:00 on, rest 3:00 - .56 miles
3:00 on, rest 2:00 - .45 miles
2:00 on, rest 1:00 - .31 miles
1:00 on. - .17 miles
Started at 7.4 and went up .2 mph each minute most minutes. Then I'd bring it back down a few during the rest and work up again. Ended at 10.0!

Monday 09/03/12

Pistols
10 total - 5 each leg using two red bands

Pull-ups
4, 4, 4, 4

Lunges
10 each leg, forward and backward
4 rounds

HSPU's - Down to 2 x 15# bumpers
5 x 4 rounds


Dips
4, 4, 4, 4

Friday 08/31/12

Pull-ups
3,3,3

Dips
4 + red band, 3, 4

L-sits
30 seconds x 3

Lunges
10 each leg, forward and backward x 3

HSPU
1 set of 4 reps to 2-15# bumpers and 1-10# bumper
1 set of 4 reps to 2-15# bumpers

Tuesday 08/28/12

Biked 45 minutes

Later
Tabata Run at 7.4

Monday 08/27/12

4 rounds, not for time of:

4 HSPU's to tupperware
5 MU's from knees
10 Pistols with red band x 2
2 x 20 seconds of tuck sit, resting 20 seconds between each

Sunday 08/26/12

1 set HSPU's (5 reps) to 6 10# metal weights.

Bench Press
45 - 5
65 - 5
75 - 5
85 -5
95 - 3
100 - 2fail
100 - 1 fail

5 RFT of:

Run 400m 

10 Walking Lunges
10 Pull-ups
20 Squats
20 Sit-ups
24:45

1 set HSPU

Saturday 08/25/12

Gymnastics part II

Same as yesterday

Friday 08/24/12

HSPU's

Gymnastics work, not for time, completed the following in circuit fashion:
MU practice - 3 x 5
L-sits 3 x 2 sets of :15 on, :15 off
Pistols with two red bands - 3 x 5 each leg
HSPU to red med ball - 3 x 5

NO:
Box jumps
Any weight in front or on back

Later that night:
9 rounds of 1:00 on, 1:00 at 8.5 MPH for first 4, then 8.6, 8.7, 8.8, 8.9, 9.0.  On treadmill at Urban.

Thursday 08/23/12

Yoga dvd

Wednesday 08/22/12

Run
From Elite to a little past 108th and Blondo, and back. 25:38

08/20/12

Push Press
33 - 5
63 - 5
73 - 5
85 - 5
93 - 5
Stopped b/c arm started hurting

Snatch
33 - 3
53 - 3
63 - 2,2,2,2,2
Need to pull under the bar!

5 rounds on the 2:00 of:
20 DU's
15 Sit-ups
10 Walking Lunges
averaged :50 to complete a round

Sunday 08/19/12

Squat
45 - 5
75 - 5
105 - 5
125 - 5
135 - 5,5,5
Wrist getting better

Deadlift
33 - 5
83 - 5
113 - 5
133 - 3
153 - 3
173 - 3
Arm starting to hurt/back starting to hurt, so I stopped.

I feel so incredibly weak. But...I need to just keep showing up and doing the work and it'll pay off.

Saturday 08/18/12

"Running Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
200m run
7 full rounds MINUS 10 feet of the last run.

Thursday 08/16/12

Emom every 3 minutes:
Push sled 6 tiles, run 17 tiles and back to sled, Drag sled 6 tiles back to start.

Average time left over:
1:45 - 1:52

Tuesday 08/14/12

Clean and Jerk

Dips

Monday 08/13/12

Back Squat
3 x 5 @ 125 - wrist form is improving.

5 RFT of:
5 SDHP, 63#
10 Push-ups
20 Sit-ups
7:13 (last time was 7:10)

Friday 08/10/12

Power Clean
33 - 5
63 - 5
83 - 3
93 - 2
103 - 2
113 - 1
93 - 2,2,2 form

Thursday 08/09/12

Back Squat
3 x 5 @ 95 - form

10 minute AMRAP of:
4 Pull-ups
8 Box Jumps, 20"
12 Wallballs, 14#
6 full + 2 pull-ups

Wednesday 08/08/12

Bench Press

1/2 Cindy

Tuesday 08/07/12

Run
2 miles, rest 5 minutes, run 2 miles.
Hold w/i 5 seconds each split, or do a 1:00 wall sit at the end.

2:08
2:10
2:07
2:09
2:11
2:05
2:09
2:08
Rest 5:00
2:05
2:14
2:14
2:17
2:20
2:22
2:22
2:16

Friday 07/18/12

Swim
8 x 100y on the 2:30, holding within 5 seconds.

Run
Tabata
1 - 6.8
2 - 5 - 6.3
8 - 6.4

Thursday 07/17/12

Deadlift
45 - 5
95 - 5
113 - 5
153 - 3
173 - 3
183 - 2
193 - 2
???

25 reps of each for time of:
Box Jumps, 24"
GHD Sit-ups
Back Extensions
Lines (width of b-ball court)
Squats
Sit-ups
Squats
Box Jumps
11:25

Swim and bike Cunningham Lake course 5:30.
Swam about 41 minutes.
Biked about 1:38.

Tuesday 07/17/12

Push Jerk
45 - 5
65 - 5
85 - 5
95 - 3
105 - 3
Stopped by my arm hurt so so so bad.

later...

Run Hills from Hell (2 miles)
1 mile - 8:55
2 mile - 9:58
Total - 18:53

Tennis

Monday 07/16/12

Back Squat
3 x 5 @ 155
45 - 5
95 - 5
135 - 4
--------
155 - 5,5,5

Dips, resting 2:15 or more
6,6,6

3 RFT of:
50 DU's
5 Mama Bear Tire Flips
5:05

Saturday 07/14/12

John C. Fremont Ridge Road Run
5 miles - 47:06
Flattest course ever.

Thursday 07/12/12

1500m Open Water Swim TT
750 - 19:07ish
750 - 17:40
Spent some time treading water waiting for Ron and talking to Bruce.

25 mile bike TT
1st half - 45:19
2nd half - 47:19

Wednesday 07/11/12

Something

Tuesday 07/10/12

Bench Press
45 - 5
65 - 5
80 - 5
90 - 3
95 - f, f

Squat
45 - 5
95 - 5
135 - 5
145 - 5,5,5 (kept light b/c my legs were trashed...)

Sunday 07/08/12

Run
2 x 1 mile, rest 3 minutes between intervals.
2 x 800m, rest 2 minutes between intervals.
2 x 400m, rest 90 seconds between intervals.
Rest 3-5 minutes.
1 mile TT, rest 3 minutes.
2 x 800m, holding 1 mile TT - 5 seconds pace. Rest 2 minutes between intervals.
2 x 400m, holding 1 mile TT - 10 seconds pace. Rest 90 seconds between intervals.

1st mile - 9:09 better
2nd mile - 8:48 better
800 - 3:31 better
800 - 3:41 better
400 - 1:46 better
13:26 (felt dizzy)
1 mile TT - 8:28 (last time was 7:52)
800 - 4:23 almost okay per the rules, but not faster than last time (4:03)
800 - 4:29 almost okay...but not faster (4:02)
400 - 2:05 better by :01
400 - 2:06 slower by :01

I was VERY HAPPY to be done with all six miles, and I really wish I would have done that TT faster. I really think that was as fast as I could go today though, as I had ears popping the last 100 or so and the last 2 miles were just...ugh.

Compare to July 13, 2012.

Saturday 07/07/12

Bike

Friday 07/06/12

Pull-ups
7,7,7
Dips
5,5,5 (maybe one more set of 5?)

15 minute AMRAP of:
10 Push-ups
10 Box Jumps, 18"
20 DU's
8 full rounds plus 10 push-ups plus 4 jumps

5 dips in a row! Woot!

Wednesday 07/04/12

Mini Tri
Cunningham Lake

We swam in groups of two, with one of us on shore watching. We swam out 2:30 and back several times.

We biked 12 miles. I rode Phil's mountain bike. Yikes.

We ran the 5k route, but stopped at the 1/2 way point for a while.

Monday 07/02/12

Squat
Worked on wrist problem - keep them FLAT! I did sets with 95#. Keys to remember:
- Thumb knuckle at knurling or WIDER
- Top of wrist on the bar
- Bottom of palm heel on bar
- NO WEIGHT ON WRIST

Later
Hill Run - 2 miles
From 144th to 156th on trail
1st mile (a little longer than a mile): 9:13
2nd mile: 10:55
20:08

Went to watch the kiddos at the swim meet

Two hours after the run, which was BRUTAL, we played TENNIS for 2 hours. SO FUN!

Sunday 07/01/12

7:00
Bike with Omaha Endurance Group
Only ended up doing about 8.5 miles. It was a nice course (started at Cunningham Lake) and a great group to ride with though, so it's something to build on. The rest of the day was a "rest day."

Saturday 06/30/12

7:00
Run with 24 Hour group

Later
Dips and Pull-ups

Friday 06/28/12

Back Squat @ 150 - focusing on wrists straight in warm-ups
45 - 5
95 - 5
135 - 2 (wrists hurt!)
--------
150 - 5,5,5 (bad wrist)

7 minute AMRAP of:
4 KB Snatches, 15# (2 each hand)
8 Push-ups
2 Down-backs
5 full rounds plus 4 snatches plus 3 push-ups.
First time doing the KB snatches. Need to work on form, but it wasn't a total disaster. Push-ups were continuous rounds 1-3, then after that I had to rest, but was in the "up" position when I did. Woot.


Later:
Tabata run 7.2


FIRST EVER Trail bike ride - unknown distance FUN!

Thursday 06/28/12

High Hang Snatch @ 63#

L Sits - FORM

Swim
500y TT
REALLY did 1000y TT
1st 500 - 8:02
2nd 500 - 8:26

5 x 100y on the 2:30

Tuesday 06/26/12

Bench Press (14 and 30 for J hooks)
5-5-5-3-3-3 (Ended up 5-5-5-5-3)
45 - 5
65 - 5
75 - 5
85 - 5
95 - 5 (5 rep PR)
105 - 1 fail

Run
5 x 400m, resting 2:00 between each. Hold within 5 seconds or after the final round do 50 squats.
1-1:32
2-1:34
3-1:34
4-1:34
5-1:33
Big time PR on this. Woot.

Monday 06/25/12

Squat
45 - 5
95 - 5
125 - 3
--------
145 x 5,5,5

High Hang Snatch
33 - 5
53 - 2
63 - 2,2,2,2,2
Form is SLOWLY improving. Working on getting the bar to move fast. But it's a SLOW process...get it? HA!

1 Arm KB Snatch - 10#
Next time work on 15#

Later:

Dips
3 x 4 reps

Pull-ups
3 x 7 reps

3 RFT of:
6 broad jumps, 6'
21 KB Swings, 1.5 pood
21 Push-ups
12:15
1-3:12
2-4:11
3-4:51

Sunday 06/24/12

Bike
5.6 miles toward Mom and Dad's, then Charista got a flat on Old Yeller and we got a ride back home. :)  It was supposed to be a rest day, anyway.

Saturday 06/23/12

Bike on Old Yeller, 25 miles
About 2 hours

Friday 06/22/12

High Hang Snatch
33-5
53-2
63-2,2,2

Pull-ups
5 x 6 reps, lots of rest between

4 rounds for time of:
10 Burpees
20 Walking Lunges
10 SDHP, 53#
About 10:05ish with Phil as my partner.

Later in the day:
Tabata run @ 7.0

Thursday 06/21/12

Press
3 x 5 @ 77.5
45 - 5
65 - 5
70 - 3
------
77.5 - 3, 3, 2
Ugh. Not awesome.

Dips - Ring
Tried and MIGHT have gotten one successful dip, but then failed a few more times and started using the red band and did 3 sets of 5.

Bike

Tuesday 06/19/12

For time:
1600m run
150 DU's
50 Burpees
800m run
100 DU's
35 Burpees
400m run
50 DU's
20 Burpees

Total 34:31
Mile time: 9:34
DU's/Burpee time 1+ 800 time :13:35
DU's/Burpee time 2: 5:54
400 time: 2:39
DU's/Burpee time 3: 2:49

The mile and 800 could have been a tad long, as they started construction at CHS and so we had to improvise an 800 distance, which we ran twice to get the mile.

Monday 06/18/12

Snatch
3-3-3-2-2-2
33-3
53-3
63-3
63-2 (1 power) x 4 rounds

Bench Press
5-5-5-3-3-3
45-5
65-5
75-5
85-3
95-3
105-2 (fail) PR

L-sits
Last time: 23, 19, 19
This time: 27, 20, 20
Next time work on form

21-15-9 reps for time of:
Deadlift, 155#
Push-ups
8:05

Sunday 06/17/12

Squat
3 x 5 @ 140
45-5
75-5
105-5
135-3 (dumb)
140-5,5,5

Dips
5 x 3 reps

Strict Pull-ups
5 x 5 reps

Rested about 1:30ish between Dips and Pull-ups.

Bike
Rode 14 minutes out and 14 back, 8 miles. That's about 17 MPH. Windy day.

Friday 06/15/12

Clean
3-3-3-2-2-2
33-5
-----
53-3
63-3
73-3
-----
83-2
93-2
103-2 (power)

4 RFT of:
10 Arm KB GTO (5 right/5 left), 30#
20 Wallballs, 14#
400m run
Complete a total of 25 GHD Sit-ups during the WOD (did these at first)
18:13

Thursday 06/14/12

Back Squat
3 x 5 @ 135
45 - 5
75 - 5
105 - 5
125 - 5
---------
135 - 5,5,5

Pull-ups
1 set of 4, then a metcon, then 5 more sets of 4.

Dips
2 sets of 2, then a metcon, then 4 more sets of 2.

10 minute AMRAP of:
5 Push-ups
7 Box Jumps, 18"
10 Walking Lunges
20 DU's
7 full rounds plus 5, plus 7, plus 4 lunges


Later in the day...
Tabata run 6.5...PR is 7.1

Wednesday 06/13/12

Swim
5 x 300y, resting 2:00 between.
1-4:41
2-4:39
3-4:40
4-4:39
5-4:41

Tuesday 06/12/12

Deadlift
5-5-5-5-5
33-5
83-5
------
123-5
143-5
163-5
183-5
I'm thinking this might be close to or tie a 5 rep PR for me. Woot.

12 Minute AMRAP of:
8 Medball Cleans, 14#
6 Push-ups
4 KTE
10 full rounds + 8 cleans + 1 push-up

Sunday 06/10/12

Warrior Dash

Saturday 06/09/12

Sand Volleyball Tournament

Friday 06/08/12

Snatch
3-3-3-2-2
33-5
53-2(fail)
53-3
63-3 (1 power)
68-2
73-2 (power)

Bench Press
5-5-5-3-3-3

45-5
65-5
75-5
85-3
90-3
100-2 (fail) Big PR. By 10 pounds.

L-sits
23, 19, 19 seconds = 61 seconds

3:00 AMRAP, 1:00 rest x 4 rounds of:
10 Push-ups
10 Walking Lunges
1 Down-back (b-ball court, from wherever you stopped lunging)
1-3 full + 4 Push-ups
2-2 full + 9 Push-ups
3-2 full + 3 Push-ups
4-2 full + 4 Push-ups

Later:

21-15-9 reps for time of:
Thrusters, 63# (SB 85#)
Sit-ups
Pull-ups
DU's
10:07

Thursday 06/07/12

Bike
14 easy miles

Wednesday 06/06/12

Swim
6 x 50y, resting :30 between each
1-:36
2-:38
3-:39
4-:40
5-:40
6-:41
Rest 3:00
500y - 7:58
Rest 3:00
6 x 50y, resting :30 between each
1-:39
2-:40
3-:40
4-:41
5-:41
6-:39

Tuesday 06/05/12

Clean
3-3-3-3-3
33-5
63-3
73-3
83-3
93-2
103-2
113-fail

For time:
25 of each:
GHD Sit-ups
Box Jumps, 18"
Med Ball Sit-ups, 14#
Wallballs, 14#
Sit-ups
Burpee Box Jumps, 18"
9:43

Monday 06/04/12

OHS
33-5
63-5
83-5
93-5
103-5 (5 rep PR)

Deadlift
63-5
83-5
103-5
123-5
143-5
Wasn't feeling well and decided to stop lifting and switch to the metcon.

Baseline
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
8:32
Push-ups were very good, pull-ups were slow. I need to stop using the exfoliator stuff b/c my hands get too soft and pull-ups HURT. Also, I did a fair number of strict pull-ups yesterday...

Sunday 06/03/12

Strict Pull-ups
3,3,3,3,3 = 18

L Sit
8, 8, 13, 13, 16, 14 = 72 seconds

5 minute on, 2 minutes rest, 5 minutes on AMRAP:
5 TTB
10 Walking Lunges
15 DU's
I think...4 full rounds + 5 + 10
Second time was 5 full rounds + 5 + 10 + 10 DU's

Friday 06/01/12

L sits
3 x 10 seconds - "h" sits

20 minute AMRAP of:
5 Ring Push-ups, feet even with bars
10 Pull-ups
15 Wallballs, 14#
20 KB Swings, 1 pood
25 DU's
4 full rounds + 5 Push-ups + 10 Pull-ups + 15 Wallballs + 12 KB Swings

Thursday 05/31/12

OHS
5-5-5-3-3-3

Press
3 x 5 @ 75 - recent PRish woot!

21-15-9 reps for time of:
Burpees
Deadlift, 135#
Dips, two red bands
14:13
1-5:55
2-5:17
3-3:01
The dips were HARD and then the burpees were terrrible after those.

Wednesday 05/30/12

Swim
For time:
50y - :37
100y - 1:20
200y - 3:02
400y - 6:17
800y - 13:12
400y - 6:41
200y - 3:09
100y - 1:27
50y - :38
Total was 52:28
Rest 2:00 between each.

Bike
15.91 miles took about 58 minutes.16.46 mph. Hilly route.

Monday 05/28/12

Press
3 x 5
45 - 5
55 - 5
65 - 3
-------
70 - 5,5,5

5 RFT of:
5 Pull-ups
10 Wallballs, 14#
15 DU's
5:59

Saturday 05/26/12

Dips
3,3,3

Strict Pull-ups
3,3,3,3,3

Ring Push-ups
Feet on first crack behind bars
5,5,5

Shoulder felt weird so I stopped.

:15 on, :15 off wall sit x 10 rounds.
Rest 3:00
:30 on x 2 rounds

Friday 05/25/12

Bike
Taco Ride 20 miles easy

Thursday 05/24/12

Dips
5 x 3

Strict Pull-ups
5 x 4

Ring Push-ups
5 x 5 (feet in line with pull-up legs)

I rested 1:30 between sets and I rotated through one round of each exercise for a total of 5 rounds.

Then I warmed up for a metcon and in the process of doing 33# Thrusters I did SOMETHING to my knee...now it alternately kills and is fine.

Wednesday 05/23/12

For time:
400m run
25 KB Swings, 1 pood
Carry KB around CHS
Carry a 25# plate around CHS
25 Box Jumps, 18"
Run around CHS
50 Walking Lunges
25 Burpees
400m run
19:58

Tuesday 05/22/12

Clean and Jerk
3-3-3-1-1-1
33-5
63-5
73-3
83-3
93-1
98-1
98-1
Wow. I need to clean and jerk more often. Form was terrible.

E* Trade Baby
3:00 Burp-ups - 21
1:30 rest
2:00 Burp-ups - 16
1:30 rest
1:00 Burp-ups - 9
Jumped up to the higher of the two bars on the freestanding structure.

Monday 05/21/12

Swim
7 x 200y, rest 3:00 between each.
3:03
3:06
3:06
3:08
3:13
3:04
3:13

Later

Bike
Rode from home to work (23 minutes nice and easy)
Rode 10 miles hard, averaged 16 mph
Rode home from there.
Total 20 miles. Fun ride!

Saturday 05/19/12

Squat
3 x 5 @ 150
Fail
Did 2 x 10 reps at 125 instead

15 minute AMRAP of:
5 Dips (red band)
10 OH Walking Lunges, 25#
15 Box Squats, 18"
7 rounds + 5 dips + 8 lunges

Thursday 05/17/12

Swim
3 x 50y, 100y, 200y
Work:Rest of 1:1
25-:16
50-:40
100-1:26
25-:17
50-:42
100-1:26
25-:17
50-:41
100-1:25

Wednesday 05/16/12

Bike

Tuesday 05/15/12

Clean
3-3-3-2-2-2
33-5
63-5
-------
73-3
83-3
93-3
-------
103-2
108-1
Arm pain made me stop at this point.

4 RFT of:
10 HSPU's (to 25, 2 x 10# bumpers)
10 1 Arm DB Snatch (each arm), 15# DB
10 Wallballs, 14#
16:18
1-2:51 (unbroken HSPU)
2-4:23 (very broken HSPU)
3-4:34
4-4:29

Sunday 05/13/12

Run
3 x 1 mile repeats, resting 10 minutes between
1-7:46
2-7:31
3-7:48

AMRAP in 6 minutes:
100m run (did 50m down-back)
8 Single Arm DB Thrusters, 35# (used 25#) Do 8 only after each 100m run.
6 full rounds, plus 1/3 run

Rest 2 minutes

AMRAP in 6 minutes:
25 DU's
8 Push-ups
6 full rounds, plus 25 DU's, plus 1 push-up

Rest 2 minutes

AMRAP in 6 minutes:
15 Squats
4 Pull-ups
Started with pull-ups: 7 full rounds, plus 4 pull-ups, plus 12 squats

Saturday 05/12/12

Press
45 - 5
55 - 5
65 - 5,5,5

Squat
45 - 5
75 - 5
115 - 5
135 - 3
150 - 5-5-4+1
I hit the fail bars on my last rep and that biffed me up, so Phil helped me put the bar back up and I did one more.

1:00 of each of the following:
KB Swings, 1 pood - 33
Rest
Squats - 44
Rest
Burpees - 17

Rest exactly 5:00

3 RFT of:
Run 200m
10 tire flips (Teen Bear)
20 Pull-ups
30 Sit-ups
16:41
1-5:21
2- 5:51
3-5:29 (shorter b/c I didn't have to run across the gym)
This one is crazy on the abs. Also, my legs were shot.

Friday 05/11/12

Clean
5-5-5-3-3-3-2-2-2
33-5
63-5
73-5
83-3
93-3
98-2
103-1 (fail)

Dips
4 sets of 8 with red band, on the 2:00 (plus 4 more til I spasmed)

10 minute AMRAP of:
400m run
10 Push-ups
10 KB Swings, 1 pood
2 full rounds + 400m + 9 push-ups

Monday 05/07/12

OHS
33-5
63-5
73-5
83-5
88-5
93-5
98-5 (New 5 rep PR)

5 RFT of:
5 Pull-ups
10 Wallballs, 14#
20 DU's
6:31

Saturday 05/05/12

Press
3 x 5

Squat
3 x 5

45-5
75-5
105-5
125-3
------
145 - 5,5,5

Dips
6 sets of 5 reps with red band on the 1:00

1 Bear Crawl
10 Squats
10 Push-ups

Or

15 minute AMRAP of:
10 Push-ups
10 Wallballs, 14#
10 Pull-ups
10 Box Jumps, 18"

Friday 05/04/12

Run
800m jog, increasing speed
6 x 400m, resting 2:00 between each

800m (warming up) 5:05
Rested 7:14 :)
1-1:32
2-1:33
3-1:33
4-1:35
5-1:35
6-1:42 (my shoe came untied about 1/4 in, so I tied it quick ARGH!)

Thursday 05/03/12

Swim
300y, rest 3:00.
5 x 100y, rest :90 between each and 3:00 after the final 100.
300y

300 - 4:40
1-1:22
2-1:24
3-1:25
4-1:26
5-1:26
300-4:47

Tuesday 05/01/12

Run
Started at 144th at the top of "The Hill of Fun." Ran on the trail to 156th and back. On the way back it took us 11:44 or so. Massive hills.
Ran 5 "Hill of Funs" walking down and resting a few seconds at the bottom.
Missed the first time...
4:29 rest
2-1:38
5:09 rest
3-1:38
5:42 rest
4-1:37
7:23 rest lol!
5-1:30 (fastest one...after longest rest)

Monday 04/30/12

Squat
3 x 5
45 - 5
75 - 5
95 - 5
115 - 3
--------
140 - 4,5,5 (overcompensated for being on my toes on the fifth rep in first set. landed back and failed.)

Dips
4 x 7 using red band. Went every 2:00 on the minute.

Sunday 04/29/12

GMS Clinic

Saturday 04/27/12

GMS Coaching Clinic

Friday 04/26/12

Swim
500y TT, rest 3:00
10 x 25y, resting :30 between each. Rest 3:00 after the last one.
500y TT.

GMS Coaching Clinic

Thursday 04/26/12

Run
1 mile TT
Rest 3:00
5 x 100m, resting 1:00 between. After the last one, rest 3:00.
1 mile TT
Total time: 27:42
1 mile - 8:05
100's: :19, :18, :18, :17, :18
1 mile - 7:54
I felt very good about this workout, especially considering I haven't been running all that much lately AND I did 78 squat cleans yesterday. :)

Wednesday 04/25/12

20 minute AMRAP of:
5 Pull-ups
10 Cleans, 63#
15 DU's
7 full rounds + 5 Pull-ups + 10 Cleans

Tuesday 04/24/12

Dips
Purple band (warm-up) 5,5
Red band 5,5,5

Squat
45 - 5
75 - 5
105 - 5
125 - 3
3 x 5 @ 135

HPC
5-5-5-3-3-3
33 - 5
63 - 5
73 - 5
83 - 3
93 - 3
103 - 3

Bike
Rode 12 in 40 minutes. I believe that's 18 mph. Woot, even if it was just 12 miles. T'was perfect weather!

Sunday 04/22/12

Run
5  x Hill of Fun, jog/walk down.
Jogged to bottom of hill, then did the hills, then jogged on the trail to the first street then home. Total time: 27:07.

1 - 1:39
2 - 1:37
3 - 1:35
4 - 1:33
5 - 1:38

Friday 04/20/12

Bike
"Tosh"
3 x (1/2 mile, 1 mile, 2 miles). Rest the same time the interval took to ride.
At Urban.

Thursday 04/19/12

Swim
30 minute TT
Swam 1600yards, I think. Wasn't super impressive, but I worked on flip turns some which was good lung practice.

Wednesday 04/18/12

Dips

10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Box Jumps, 18"
GHD Sit-ups


or

10 minute AMRAP of:

5 HPS, 53#

10 KBS, 1.5 pood

15 Wallballs, 14#

Monday 04/16/12

Back Squat
45, 75, 105 x 5
120 x 3
-----
130 x 3 x 5

12 minute AMRAP of:
5 HSPU (2 x 15, 1 x 10 bumpers)
10 Push-ups
15 Squats
6 full rounds exactly

Strict Pull-ups
4, 4, 4 Not awesome. Rested 3:00 between each set.

5 RFT of:
5 tire flips, Baby Bear
sprint to the sidewalk and back
8:00

Friday 04/13/12

Back Squat
3 x 5 @ 125

12 Minute AMRAP of:
6 SDPH, 63#
12 HPC, 63#
12 Bar Facing Burpees
5 full rounds, plus 1 SDHP

Thursday 04/12/12

Swim:
1500y TT
Total time 26:06
250y - 4:06
250y - 4:24
250y - 4:25
250 - 4:27

Wednesday 04/11/12

Bike:
4 x 4:00 sprint, rest 3:00. Covered total of 8.5 miles or so.  I spun during the rest.

5 RFT of:
5 SDHP, 63#
10 Push-ups
20 Sit-ups
7:10. Last time I did this I did 3 clapping push-ups and 7 regular (though my regular push-ups are the best they've ever been right now, so who knows how wobbly they were then). My last time was 8:11 on 5/4/10.

Tuesday 04/10/12

For time:
Run 400m
21 Thrusters, 65#
Run 400m
15 Thrusters
Run 400m
9 Thrusters
11:08

Monday 04/09/12

Back Squat
5 x 3
45 x 5
75 x 5
105 x 5
---------
120 x 5,5,5

For time:
25 HSPU (touched 25, 10, 10# bumper plates)
50 TTB
800m run
75 Push Press, 53#
150 DU's
19:50ish. Killer on the shoulders.

Saturday 04/07/12

On a 4 minute clock, complete 1 round as fast as possible:
10 Deadlifts, 197# (did 153#)
15 Box Jump Overs, '20" (Subbed 3 mat jump overs...about 12")
20 KB Swings, 1 pood
Rest whatever time is left each round. Complete 5 rounds.

Friday 04/06/12

"Murph"
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
Best Murph yet! I did 200 GOOD push-ups. So exciting! My run time was far below what it could be, but I have been nursing my ankle injury for a long time and haven't been running all that much. I did all the pull-ups and squats continuously just not the pull-ups.
56:51
1 mile: 9:04
Middle part: 37:33
2 mile: 10:15

Wednesday 04/04/12

Swim:
3 x 50y, 100y, 200y. Rest the time the interval takes to swim.

Total time: 29:13
50-:37
100-1:31
200-3:19
50-:39
100-1:31
200-3:12
50-:40
100-1:31
200-3:15
Did this at Urban. NOT FAST. I was trying so hard, but just...going so sloooow! Frustrating.

Tuesday 04/03/12

Bike:
1 hour TT
Rode 25.6 miles at Urban.

Monday 04/02/12

Back Squat
3 x 5 @ 115
Getting back into it. Woot!

5 RFT of:
Run 200m
15 Thrusters, 45#
15 Pull-ups
15 Sit-ups
See 04/28/11.
Total time was 20:05. In April of last year I did it (w/o squatting first) in 25:03, so this was a pretty good improvement. It was terrible...but fun. :)  I did all the Thrusters unbroken as well as the sit-ups. The pull-ups were 8/7, 8/5/2, 7/3/3/2, 6/4/3/2, 5/3/3/2/2. That's pretty decent.
1-3:30
2-3:56
3-4:00
4-4:10
5-4:20

Sunday 04/01/12

Lift

For time:
15 KB Swings, 1 pood
1 Burpee
14 KB Swings
2 Burpees
...
1 KB Swing
15 Burpees
15:41

Later, ran 3 miles outside. Home to 144th and Maple to 150th and back home. Tried to just go slow. I'm bad at that. Ended up doing intervals with rest between. Was a nice run.

Friday 03/30/12

Front Squat
3 x 5 @ 95#

10 minute AMRAP of:
5 TTB
10 Push-ups
15 Squats
Did 6 full rounds + 15 Squats + 5 TTB. Started at Squats b/c equipment shortage at Urban.

Later...
5 RFT of:
5 Tire flips, Baby Bear
200m run
20 Walking Lunges
20 Sit-ups
13:54
1-2:49
2-2:44
3-2:47
4-2:49
5-2:45

Thursday 03/29/12

Five RFT of:

9 Handstand Push ups (Touched 2 x 15# and 1 x 10# bumper)

15 Deadlifts @ 50% of 1RM (Used 113#)
50 Double Unders
Rest 2:00 between rounds
Total time: 17:31
1- 1:50
2- 1:57
3- 1:52
4- 1:43
5- 2:05
Rounds 3-5 I had to turn my phone "on" to hit the timer button. ARGH! Anyway, it was only a few seconds difference. I got the HSPU's and the Deadlifts continuously, but the DU's not so much.

Wednesday 03/28/12

Swim:
6 x 100y, on the 3:00
We finished each swim with about 1:37-1:34 left, so swim times were 1:23 - 1:26 for each 100. Not bad for the first swim in a MONTH b/c my goggles were in my car in Lincoln. ARGH!

"Del"
For Time:
25 Burpees
Run 400 meters with a 14 pound medicine ball
25 Weighted pull-ups with a 14 pound dumbbell (Did unweighted)
Run 400 meters with a 14 pound medicine ball
25 Handstand push-ups (Touched 2 x 15# bumpers and 1 x 10# bumper)
Run 400 meters with a 14 pound medicine ball
25 Chest-to-bar pull-ups (Did regular)
Run 400 meters with a 14 pound medicine ball
25 Burpees
21:48

Tuesday 03/27/12

Bike:
5 x 4:00 on, 3:00 off. Covered about 9 miles at Urban.

"Helen"
3 RFT of:
400m run
21 KB Swings, 1 pood
12 Pull-ups
11:34 Major PR, but did pull-ups on the bars by the door, so I skipped a trip across the gym (there and back) 2 times. That could be part of it.

Monday 03/26/12

Bike
5 x 4:00 on, 3:00 off.

Sunday 03/25/12

"Kelly"
5 RFT of:
400m run
30 Box Jumps, 18"
30 Wallballs, 14#
37:12
1-6:20
2-6:23
3-7:32
4-8:59
5-7:59
I believe this is the first time I've done this WOD prescribed. Last time I used a 9-10# ball, and my time was around 35 minutes. I nearly passed out several times after the WOD today, and my ears were popping like crazy in round 4 and 5. Probably too tired/not enough food from getting home around midnight from AZ last night, then getting up at 6:00, which is like 4:00 am AZ time.

Friday 03/23/12

In AZ at CrossFit Purgatory!

7 minute AMRAP of:
3 Thrusters, 63#
3 CTB Pull-ups
6 Thrusters
6 Pull-ups (3 were CTB)
9 Thrusters
9 Pull-ups (3 were CTB)
12 Thrusters
12 Pull-ups (3 were CTB)
7 Thrusters (was going for 15...)

Thursday 03/22/12

In AZ, at CrossFit Purgatory!

15 minute AMRAP of:
15 Thrusters, 63#
30 DU's
4 full rounds + 11 Thrusters

Wednesday 03/21/12

In AZ:
10 RFT of:
1 hill run (VERY STEEP driveway)
5 Same Leg Lunges, alternate legs each round
5 Push-ups
5 Box Jumps, 14"
20 DU's
Total time: 17:53
1-1:31 (started at bottom of hill, no transition time)
2-1:53
3-1:51
4-1:49
5-1:48
6-1:47
7-1:46
8-1:50
9-1:48
10-1:49

Tuesday 03/20/12

In AZ:
15 minute AMRAP of:
7 Push-ups
14 Squats
28 DU's
Completed 9 rounds plus 5 push-ups. Alllltiiiituuuude. And Cheetos.

Friday 03/16/12

For time:

50-40-30-20-10 reps of

KB Swings, 1 pood

Squats

DU's

16:36

Thursday 03/15/12

Agility

L sits (h sits, really)

For time, with each round starting on the 4:00:

20 1-Arm DB HPS (10 each arm, broken up as you choose), 35# (I used 30#)

20 Goblet Squats, 35# (I used 30#)

1 lap around CHS front parking lot

My times were just over 3:00 each round.

Wednesday 03/14/12

18 Minute AMRAP:
15 Box Jumps, 18"
12 Push Press, 80# (Did 75#)
9 TTB
5 full rounds + 15 Box Jumps + 12 Push Press + 2 TTB. I tweaked my neck in the first round, during which I was using 80#. SO...I changed the weights.

Tuesday 03/13/12

Bike
8:00, 7:00, 6:00, 5:00. Rest 3:00 between.
Rode about 11-12 miles on spin bike.

Possibly:
Long Tabata
8 rounds of :30 on, :20 off of each of the following:
Push-ups, 65 (10 more than last time)
Sit-ups, 142 (161 last time...this time I was outside, a SLIGHT uphill)
Squats, 169 (159 last time)
Record total reps, 376
Last time I did this I did pull-ups first. My back is pretty messed up still, and the sit-ups affect that at little.

Saturday 03/09/12

Bike

15 miles on spin bike. 33 minutes or so.

Sunday 03/11/12

For time:
50 Squats
40 Push-ups
30 KB Swings, 1 pood
20 Power Cleans, 63#
10 L Pull-ups (Subbed Strict Pull-ups - wowsa)
20 Barbell Shoulder to Overhead, 63#
30 Burpees
40 Wallballs, 14#
50 Sit-ups
21:27  After the squats my legs were wobbly. After the push-ups my arms were wobbly. After the strict pull-ups my arms and abs were DONE. I don't know that I've EVER taken that long to do 30 Burpees or 40 Wallballs. Argh!

Friday 03/09/12

Bike
3 x 8 minutes, rest 2:00 between.
Covered a total of 10.5 miles on spin bike.

21-18-15-12-9-6-3 reps for time of:
Pull-ups
Wallballs, 14#
12:27

Thursday 03/08/12

15-10-5 Burpees
30-20-10 OH Reverse Alternating Lunges, 25#
45-30-15 Sit-ups
1 Down-back in CHS hallway
10:17
I did this alone and didn't feel like it, and it wasn't great. Boo.

Tuesday 03/07/12

"Helling"
3 RFT of:
Run 400m
21 KB Swings, 1 pood
52 DU's
Becky named it. I decided my arms were too sore to do pull-ups, so instead of Helen, she suggested DU's and naming it Helling. Fun! So, I decided to "double" the KB Swings and do 52 DU's...except I'm silly and that's not double. Sigh...Time was 14:03.
1-4:28
2-4:47
3-4:48
My pants kept falling down, too. Annoying. Ran outside though, b/c it was a GORGEOUS day. Woot!

Tuesday 03/07/12

Run
4 x 800m on treadmill at 1% incline, rest :90 between each.
Total: 20:11
1-4:01
2-3:55
3-3:50
4-3:54
This is the furthest I've run since hurting my ankle. It wasn't impressive, other than it was further than I've gone in a long time. I still feel like a hippo on the treadmill. The last one was just brutal, but I finished it!

Monday 03/06/12

Bike
7 x 3:00 on, 1:00 off on the spin bike. Totaled just under 10 miles, but some of that was recovery spin. Good one.

Sunday 03/05/12

"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
12 full rounds plus 5 pull-ups, 10 push-ups, 2 squats.
PR!

Saturday 03/04/12

Press
3 x 5 @ 65#
Felt very weak. Back is hurty.

5 RFT of:
15 TTB
15 Box Jumps, 18"
30 DU's
12:46

Thursday 03/01/12

Bike
First outdoor ride of the "spring." Felt pretty good. Biked from my house to Becky's house to walk Scout the Dog. Walked him once around the block. Rode home. About 6 miles.

"Aaron"
5 RFT of:
15 DB Split Cleans, 30# (used 25#)
15 Pull-ups
14:49
Grip killer.

Also, my car broke down in Lincoln on the way to State Basketball.

Wednesday 02/29/12

Run

1:00 on, 1:00 off, cover max distance. 

Chippin' Wood
For time:
25 Wall Balls, 14#
25 Box Jumps,18"
50 yards KB Farmer's Carry, 2-1.5 pood
25 DB Push Press, 35#
25 CTB Pull-ups (Just did regular pull-ups)
50 yards OH Walking Lunge, 25#
25 KB Swings, 1.5 pood
15 Ring Dips (Red band)
15 Jumping Pull-ups (same height as Burp-ups) (did regular pull-ups)
200m run
19:17

Monday 02/27/12

Swim
8 x 200m, on the 3:30 4:00.
I did the first two on the 3:30...then I realized that was NOT going to work so I changed it to 4:00. Only about :45 rest. Not awesome.

4 RFT of:
50 DU's
25 Sit-ups
10 KTE
5 OHS, 75#
13:44

Saturday 02/25/12

Volleyball Tournament

Friday 02/24/12

15 minute AMRAP of:
200m run
30 DU's
20 Wallballs, 14#
10 Push-ups
3 full rounds, plus run, plus DU's, plus 9 Wallballs. Good one.


Chippin' Wood
For time:
25 Wall Balls, 14#
25 Box Jumps,18"
50 yards KB Farmer's Carry, 2-1.5 pood
25 DB Push Press, 35#
25 CTB Pull-ups
50 yards OH Walking Lunge, 25#
25 KB Swings, 1.5 pood
15 Ring Dips
15 Jumping Pull-ups (same height as Burp-ups)
200m run

Thursday 02/23/12

Run
4 x 400m, rest 1:00 between.
10:25 total.
1-1:51
2-1:51
3-1:52
4-1:49
Back hurt the whole time. Not fun.

Strict Pull-ups
6 x 3 at Urban. Did a bunch of pull-ups and KTE yesterday so only got sets of 3.

Wednesday 02/22/12

"The Crucible"
25 Pull-ups
50 Deadlifts, 95#
50 Push-ups
50 Box Jumps, 18"
50 KTE
50 Wallballs, 14#
400m run
25 Pull-ups
27:00. Last time I did this my time was 28 and change...and the time before seems it was 17 something which makes me think I must have dramatically scaled and just forgot to note it online. Also, in those previous attempts I had done 15# DB Thrusters instead of Wallballs.

Tuesday 02/21/12

Swim
20 x 50yards on the 1:00.
This was good. Perfect recovery time. Not full recovery by any means, but some so I could start out fast each time.

Monday 02/20/12

6 RFT of:
5 Burpees
10 Pull-ups
15 KB Swings, 1 pood
20 Sit-ups
25 DU's
19:33
1-2:45
2-3:09
3-3:23
4-3:18
5-3:25
6-3:33

Thursday 02/16/12

Muscle-Up Drills:
2 Ring Rows (hands tight in false grip)
1 Ring Row into a MU

Hollow Rock Ring CTB Pull-ups

Ring Push-ups, extend one arm from bottom of Push-up, bring it back.

Dips

Swim:
25 minute swim
Went around 1300yard. Wasn't fast. Was sore a bit from yesterday.

Wednesday 02/15/12

Swim:
5-6 x 200y, resting 1:00 between each.
BRUUUTAL. Haven't swam in forever. Felt like that.
19:40
1-2:59
2-3:10
3-3:09
4-3:11
5-3:11

5 RFT of:
30 Walking Lunges
30 Wallballs, 14#
Holy cow. My legs were wobbly after one round. I thought it would be a good WOD at two or three rounds. After 5 rounds, my legs did NOT feel like carrying me. Ugh.
Time was 18:04

Monday 02/13/12

2 RFT of:
20 Pull-ups
20 Box Jumps, 18"
20 Power Cleans, 75#
20 Sit-ups
20 Push-ups
Total time: 11:58
1-5:27
2-6:31
Good one.

Sunday 02/12/12

5 RFT of:
Run 200m
10 Burpee Box Jumps, 18"
10 SDHP, 65#
10 Thrusters, 65#
Rest 1 minute between each round

Distance is supposed to be 400m, but my ankle is just getting better so I don't want to overdo it. Total time was 27:09
1-4:37
2-4:33
3-4:50
4-4:32
5-4:35

Saturday 02/11/12

3 RFT of:
10 Power Cleans, 85#
20 Pull-ups
10 Front Squats, 85#
20 KTE
10 Jerks, 85#
20 Box Jumps, 18"
Weight should be 95#, but I didn't think that would make for a good metcon, so I lightened it. I think it was about perfect. I did most of the weighted exercises in sets of 2, by the end 3.
Total time: 26:36
1-7:41
2-9:11
3-9:44

Friday 02/10/12

Run
3 RFT of:
Row 500m
21 Burpees
400m run

First run in months. This was AWFUL. Total time today was 25:03. That might be because I've spent the last three weeks sick and eating JUNK (mostly ice cream). It was about 5 minutes longer than my previous time. Ouch.
1-7:33
2-8:25
3-9:05

Wednesday 02/08/12

20 Rep Back Squat, SB 125#
Only got 15, then racked it. My low back was just tight as all get out. I think it was a good idea to stop.

For time:
5-4-3-2-1 Deadlift, 195#
50-40-30-20-10 DU's
25-20-15-10-5 Push-ups
Total time was 13:12
1 - 3:38
2 - 3:23
3 - 2:50
4 - 2:20
5 - 1:01

Tuesday 02/07/12

15 minute AMRAP
10 TTB
10 Burpees
10 KB Swings, 1 pood
10 Wallballs, 14#
Completed 5 full rounds, plus 10 TTB and 6 Burpees. Doing slower, better Burpees sucks.

Strict Pull-ups
5,5,5,5

Monday 02/06/12

Clean
5-5-5-2-2-2

33 x 5
63 x 5
83 x 5
93 x 5
103 x 2
108 x 2
113 x 1 (ties PR)

Dips with one red band
4,4,4,4

GHD Sit-ups
15, 15, 15

Thursday 02/02/12

Press
3 x 5 @ 75#
45 x 5
65 x 5
75 x 4,4,4

8 minute AMRAP of:
50' of Walking Lunges, 25# Overhead
10 Burpees
4 full rounds + lunges + 4 burpees

Wednesday 02/01/12

20 Rep Back Squat
120#

45 x 5
75 x 5
105 x 5
120 x 20

GHD Sit-ups
5 x 10

Strict Pull-ups
5 x 4 reps

Tuesday 01/31/12

Sick.

Deadlift
3 x 5
33 x 5
83 x 5
123 x 5
153 x 5
183 x 5
203 x 5,5,5

Dips
5 x 8 reps with two red bands

Friday 01/27/12

Bike:
4 x 2 miles, rest 2:00 between each.
Did this at Urban, so not really sure about the actual mileage. 2:00 FLIES by, though!

Because I'm dumb, I did a Tabata run on the treadmill about 5 minutes after finishing the very intense bike WOD. Put treadmill at 12% and speed at 5.5 since this is my FIRST RUN in a long, long time. So far, no ankle soreness. Woot!

Thursday 01/26/12

5 RFT of:
10 Burpees (did good, solid ones, not wormy)
20 Walking Lunges
10 Pull-ups
Rest 2:00 after each round

1-1:43
2 -1:43
3 - 1:42
4 - 1:45
5 - 1:49
Total 16:43

Wednesday 01/25/12

Clean
3 x 5 @ 93#

Pull-ups
5 x 3 reps

Dips
5 x 10 with purple band

GHD
3 x 10 (sore ab still)

Saturday 01/21/12

20 Rep Back Squat
115#

12 minute EMOM of:
1 Power Clean, 93#
5 CTB Pull-ups
I did 1st and 5th CTB (tried anyway) and the middle 3 regular.

Friday 01/20/12

20 rep back squat

GHD's

3 RFT of:
10 Pull-ups (SB CTB)
20 Wallballs, 14#
30 DU's
40 ft. Bear Crawl

PR

Back Squat
20 Rep Back Squat - 115#
160 x 5,5,5 (09/02/13), 165 x 5,5,5 (09/09/13), 172.5 x 5 reps (02/14/14), 180 x 5 reps (08/02/14)
182.5 x 3 (08/11/14)
1 RM Back Squat - 170# (09/19/13), 181.5 x 1 (04/05/14), 185 x 1 (08/30/14)

Press - 77.5 x 3 x 5 reps (multiple times), 80 x 4 reps (08/02/14)

Clean - 113 x 1 (2/6/12)

Deadlift - 193 x 3 sets of 5 (1/19/12), 200.5 x 5 (01/08/14), 213 x 1 (10/22/10), 223 x 5 (02/19/14), 225.5 x 5 (02/26/14) - year goal achieved

Bench Press - 100 x 2 (06/08/12), 105 x 2 (06/18/12), 95 x 5 (06/26/12), 3 x 5 @ 93 (04/29/13), 100 x 5,5,5 (05/03/13), 102.5 x 5,5,5 (06/10/13), 105 x 5,5,5 (06/28/13)

OHS - 95x5 (05/07/12), 103 x 5 (6/4/12)

Strict Pull-ups - 8 reps x 2 sets (10/11/12) and 4 reps x 10 sets (01/31/13)

Dips - 6 reps x 3 sets (10/12), 5 reps x 5 sets on the 2:00 (12/12), 6 reps x 5 rounds resting 2:00 between (01/01/13), 7 reps x 4 sets (05/30/13), 10 reps x 2 sets (05/06/13), 10 reps x 3 sets (07/25/13)

Weighted Dips - 5# x 5 reps x 4 sets (07/09/13), 7.5# x 5 reps x 5 sets (08/12/13)

Annie 7:15 (01/02/13)
Barbara
Nancy - 17:20 (03/04/13 with 53#)
Cindy - 12 full, plus 5 pull, 10 push, 2 squats 3/5/12
Helen - 11:34 (Pull-ups by door) 3/27/12
Kelly - 37:12 3/25/12
Swim WOD - 19:03 (12/04/12)
Baseline Metcon - 6:32

Tabata Run 7.4 x 8 rounds ... 7.5 x 4 rounds, 7.0 x 4 rounds (06/07/13)

Thursday 01/19/12

Bike
Rode at Urban for 40 minutes. 15 miles or so.

Deadlift
3 x 5
Ended up at 193 for 3 sets of 5. PR for sets of 5. Woot!

5 RFT of:
12 Wallballs, 14#
12 TTB
Time: 9:30

Wednesday 01/18/12

Clean
5-5-5-3-3-3
33 x 5
----------
63 x 5
73 x 5
83 x 5
93 x 3
103 x 3 (3 rep PR)
113 x fail

Push Press
3-3-3-1-1-1
45 x 5
------
65 x 3
70 x 3
80 x 3
90 x 1
100 x 1
110 x fail

Dips 4 x 8
Purple band


10 minute AMRAP of:
5 Box Jumps, 18"
10 Wallballs, 14#
1 Mat push, 1/2 B-ball court and back
Was interrupted so stopped in the middle for a few minutes. Got either 5 or 6 full rounds plus 5 jumps.

Tuesday 01/17/12

Rest Day

Monday 01/16/12

Swim
9 x 1:00 on, 1:00 off.

Sunday 01/15/12

Tabata This
:20 on, :10 off for 8 rounds of each of the following: Rest 1:00 between each. Record lowest reps for each.
Rowing, 4 calories
Squats, 14
Pull-ups, 5
Push-ups, 5
Sit-ups, 12
Did this at Urban.

Saturday 01/14/12

Rest Day

Friday 01/13/12

Rest Day

Thursday 01/12/12

Push Press
5-5-5-3-3-3

5 RFT of:
Row 300m
10 HSPU's
20 KB Swings, 1 pood
30 DU's

Wednesday 01/11/12

Bike
Ride 20 miles for time

Deadlift
3-3-3-1-1-1

Dips
GHD Sit-ups

For time:
5 RFT of:
20 DU's
20 Sit-ups

Tuesday 01/10/12

Swim
10 x 25yards
Rest 2:00
300yard
Rest 2:00
50yards
Rest 2:00
300yards

Monday 01/09/12

13 minute AMRAP of:
50 KB Swings
Rounds of:
3 Power Cleans, 85#
5 Pull-ups
7 Push-ups
10 Squats

20 rep back squat

Sunday 01/08/12

Rest Day

Saturday 01/07/12

5 RFT of:
15 OHS, 63#
15 Pull-ups
15 Rack to Overhead (Push Press, Push Jerk, or Split Jerk), 63#
15 KTE
15 HPC, 63#
15 Burpees

Friday 01/06/12

Bike
30 minutes

Thursday 01/05/12

Rest Day

Wednesday 01/04/12

Deadlift
3-3-3-1-1-1

OHS
5-5-5-3-3-3

10 min AMRAP of:
7 Power Snatches, 65#
7 Push-ups
7 KTE

Tuesday 01/03/12

CFE Swim:
5 x 200y, rest :30

4 RFT of:
20 Wallballs, 14#
20 GHD Sit-ups
20 KB Swings, 1 pood

Monday 01/02/12

Press
3 x 5

10-9-8-7-6-5-4-3-2-1 reps for time of:
DB Hang Power Snatch, 25#
Burpees