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
Tuesday, January 31, 2012
Friday, January 27, 2012
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!
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!
Sunday, January 22, 2012
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
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
Saturday, January 21, 2012
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)
3 x 5 @ 93#
Pull-ups
5 x 3 reps
Dips
5 x 10 with purple band
GHD
3 x 10 (sore ab still)
Friday, January 20, 2012
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.
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.
Thursday, January 19, 2012
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
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)
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)
Wednesday, January 18, 2012
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
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
Tuesday, January 17, 2012
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.
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.
Monday, January 16, 2012
Sunday, January 15, 2012
Saturday, January 14, 2012
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.
: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.
Friday, January 13, 2012
Thursday, January 12, 2012
Wednesday, January 11, 2012
Tuesday, January 10, 2012
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
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
Monday, January 9, 2012
Sunday, January 8, 2012
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
50 KB Swings
Rounds of:
3 Power Cleans, 85#
5 Pull-ups
7 Push-ups
10 Squats
20 rep back squat
Saturday, January 7, 2012
Friday, January 6, 2012
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
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
Thursday, January 5, 2012
Wednesday, January 4, 2012
Tuesday, January 3, 2012
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
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
Monday, January 2, 2012
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
5 x 200y, rest :30
4 RFT of:
20 Wallballs, 14#
20 GHD Sit-ups
20 KB Swings, 1 pood
Sunday, January 1, 2012
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