10/29/08

WOD
10-9-8-7-6-5-4-3-2-1
Wall Ball (14#)
Hang Power Clean (55#)
Knees to Elbows

Time: 11:47

10/28/08

WOD
5 Rounds
15 Dead lifts
12 Power Cleans
9 Front Squats
6 Push Jerks

Weight: 75#

Time: 27:22

Last time I did this WOD I used 65# and I commented that I should have used 75#. Well this time I did use 75# and needless to say not only did Sharon F. kick my butt but so did this workout. Perhaps next time I will try 80 - 85#.

10/27/08

WOD
5 Rounds
25 Push ups
25 Squats
25 Sit ups

Time: 12:48

10/26/08

WOD
Revolution
20 minutes spin
10 Swings/10 Squats 30 lb KB
20 Swings/20 Squats 25 lb KB
30 Swings/30 Squats 20 lb KB
40 Swings/40 Squats 15 lb KB
50 Swings/50 Squats 10 lb KB

1 hour Yoga

10/25/08

WOD
"Murphy"
1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run

As my leg has been bothering me when I run, I substituted a 9:00 bike for the run. Also, modified the pull ups, dead hang with a green band.

Time: 43:08

10/24/08

WOD
5 Rounds
30 Burpees
40 Squats
50 Sit ups

Sharon F. did not like me today. She hates Burpees!

10/23/08

WOD
"Betty"
5 Rounds
12 Push Presses (75#)
20 Box Jumps

10/21/08

WOD
21-18-15-12-9-6-3
Ring Rows with feet elevated
Lateral Jump
Plyo Push up
Wall Ball

10/20/08

WOD
21-15-9
DB Swing R
DB Swing L
Push Press R
Push Press L
Renegade Row

10/19/08

Revolution

20 minutes of Spin
WOD
20 -15-10-5
Double KB Swing
Double KB Clean
Double KB Press

Yoga
1 hour

10/18/08

Charge
Every minute on the minute for 30 minutes:
"Chelsea"
5 Pull ups
10 Push Ups
15 Squats

Yoga
1 hour

10/17/08

WOD
100-50-25
Lunges Steps
Push Ups
Sit ups
Double Unders

Time: 29:00

10/15/08

WOD
5-10-15-20-15-10-5
Overhead Squat (45#)
V-up
Shoulder Press (45#)
Inclined sit up

Time: 17:02

10/14/08

WOD
3 rounds of
21 reps:
1-Arm DB Hang Power Snatch (R)
Pushup
1-Arm DB Hang Power Snatch (L)
Pushup

10/13/08

WOD
Row 2K
5 Rounds
15 Squats
10 Ring Rows
5 Pull-ups

This was a light workout as my legs were incredibly sore from all of the lunges yesterday.

10/12/08

WOD
100 Walking Lunges
50 Push ups
75 Walking Lunges
50Ring Rows
50 Walking Lunges
50 KB Swings
25 Walking Lunges
50 Squats

Deck of Cards - pull out a card one at a time and do the assigned exercise until the whole deck is gone. The number of the card is the number of reps. For example, a 6 of hearts would be 6 Burpees. A Queen of diamonds would be 12 KB Swings.

Diamonds = KB Swings
Hearts = Burpees
Clubs = V-ups
Spades = One -arm Ring Rows
Jokers = sprint 400m/Row 500m

This is a great workout and also fun. You can use any four exercises which makes this a different workout everytime.

10/10/08

WOD
6 rounds
24-18-12-9
Box jumps
Decline Push ups
Bench Dips with feet elevated
Burpee Box Jumps

Time: 19:20

10/9/08

WOD
21-18-15-12-9-6-3
Burpees
Overhead Squat (45#)
Donkey Kicks

Time: 19:03

10/8/08

WOD
21-15-9
Shoulder Press (65#)
Spider Push up
Push Press (65#)
Push up
Push Jerk (65#)
Diamond Push up

Time: 21:33

After five days off, I thought I would be totally rested and would be able to kick butt. Not true, this workout sucked and I was really dragging.

10/3/08

No workouts this weekend, other than a ton of walking. I went to visit Ilana who I miss terribly and always enjoy hanging with.

10/2/08

WOD
21-15-9
Sumo Deadlift High Pull (65#)
Push up
Power Clean (65#)
Flag or T-Push up

Time: 15:20

I definitely felt like I should have had a better time. Took too many rests.

10/1/08

WOD
100 Squats
75 Weighted Sit-ups
50 Pushups
25 Burpees

Time: 10:31