12/30/09

50 minute Spin

I.
4 rounds
100 jump ropes
10 Burpees
20 KB Swings

II.
EMOTM 25 minutes
6 Squats
6 Push ups
6 Sit ups

III.
Snatch
3 x 3 (45#)

12/29/09

Tabata
20:10 x 8
Squats
Sit ups
Plank Hold
Flutter Kicks
KB Sit ups
Push ups

12/18/09

I.
1500m Row

II.
30-20-10-20-30
Wtd. Lunges (25# DB)
Dead Hang Pull ups (blue band)
1 ct. Flutter Kicks
Time: 21:24

III.
Push Press
1-1-1-1 (95#)

IV.
20:10 x 8
Plankl Holds

12/15/09

Tabata Abs
20:10 x 8
Squats
Situps
Plank Hold
Side plank hold (alternating)
KB Sit ups
Ball Toss

12/14/09

I.
3 rounds
20 Mountain Climbers
15 Squats
10 American KB Swings
5 PVC Rollout

II.
Karen
150 Wall Balls
Time: 6:17

3 minute rest

150 Wall Balls
Time: 8:15

III.
100 Situps

12/13/09

I.
3 rounds
100 Jump ropes
15 Squats
10 Push ups

II.
10 Push Press
50 Weighted Step ups (20# DB)
20 Push Press
40 Weighted Step ups
30 Push Press
30 Weighted Step ups
40 Push Press
20 Weighted Step ups
50 Push Press
10 Weighted Step ups
Time: 14:30

III.
45:15 x 5
Sit ups
Hollow Rocks

12/12/09

I.
45:15 x 8
3 Level KB Swings
Plank

II.
15 KB Complex (double KB)
Deadlift - KB Swing - Clean - Squat - Jerk

III.
6 rounds
30 Squats
15 Push ups
5 Clean and Jerk (75#)
Time: 11:31

IV.
AMRAP 10 minutes
21 Mountain Climbers
15 3 count Flutter Kicks
9 KB High Pulls

V.
20:10 x 8
Bottom to bottom Squats

12/11/09

I.
3 rounds
100 jump ropes
25 Jumping
Squats
25 Push ups
25 Situps

II.
21-18-15-12-9-6-3
Wall Balls (14#)
Goblet Squats (16k)
Weighted Sit ups (25#)
Pull ups
Time: 24:47

III.
EMOTM 5 minutes
7 American KB Swings
1 KB Windmill each side

12/09/09

50 minutes Spin

I. AMRAP 10 Minutes
30 KB Hot Potatoes
25 Figure 8
20 American KB Swings
15 Sling Shots
10 Flip Squats

II. 45:15
KB OH Lunge Step L
KB OH Lunge Step R
KB Swings
Kneeling Windmills L
Kneeling Windmills R
Swings
Palm up L
Palm up R
Swings
TGU L
TGU R
Swings

III. EMOTM 10
9 Snatches
9 H2H Swings

IV. 100 KB Swings (30#)
Time: 2:23

12/07/09

I.
AMRAP 10 Minutes
10 Squats
10 Situps
10 Box Jumps
10 4 count Mountain Climbers

II.
5 Rounds
15 Hang Power Cleans (65#)
30 Push ups

III.
Every minute for 9 minutes
Ball Slams
Plank Holds
Weighted Situps (25# plate)

12-06-09

I
20 Spin

II
3 Rounds
20 KB Snatches (16k)
20 KB Cleans
20 KB Swings
20 KB Goblet Squats
Time: 11:18

III
50 ball tosses

12/5/09

I.
3 Rounds
500m Row
30 KB Swings
20 Goblet Squats
10 PVC Rollouts

II.
1 -10 -1
Push ups
Weighted Situps (25# plate)
Weighted Squats (45#)
Pull ups
Time: Longer than I thought it would take

III.
20:10 x 8
Plank holds

Holiday Hustle 5k Run
So cold! It was hard to run when your feet were numb!
Time: 26:57/8:37 pace

12/4/09

I.
2 Rounds
100 Jumps Ropes
50 Squats
30 American KB Swings
20 PVC Rollouts

II.
21-18-15-12-9-6-3
Push Press (75#)
American KB Swings (16K)
Front Squats (75#)
100 jump ropes between rounds
Time: 31:30

III.
Stretch

12/3/09

3 mile run @ Gallup

12-02-09

45 min Spin

I
30-20-10
Squats
PVC rollouts
Back Extensions
KB Swings

II
Partner 10-1
DB Thrusters
Box Jumps
Box Dips
Elevated Push ups

III
50 ball situps

11/30/09

I.
AMRAP 10 minutes
500m row
15 American KB Swings
15 Squats
15 Pushups

II.
50-40-30-20-10
Wall Balls (14#)
Lunge Steps (each leg)
KB Situps (30#)
Time: 28:21

III.
Stretch

11-29-09

I.
25 minute spin

II.
21-15-9
Squat Clean (65#)
Ring Dips (purple Band)
Time:10:49

III
25 O-bar rollouts

11/28/09

45 minute Spin

I.
AMRAP 10 minutes
3 Burpees
5 Pull ups
7 Squats
9 Sit ups

II.
Tabata 20:10 x 8
Wall Balls (20#)
Box Jumps
Row
KB SDLHP (44#)
DB Shoulder Press (25#)

III.
Back Squats 3 x 3

11/26/09

Turkey Day WOD
100 Goblet Squats
75 Push Presses (65#)
50 Box Jumps
35 Burpees
20 Lunge Steps each leg so really 40
5 KTE
and then do it again!
Time: 46:00

11/25/09

45 Minute Spin

11-23-09

I
AMRAP 10 minutes
500m row
10 Pull ups
15 Squats
20 Lunge Steps

II
21-18-15-12
Thrusters (65#)
KB Swings (16K)
O-bar rollouts
KB Burpees
Killer wod today.

11-22-09

I
2.5 mile run to Joust

II
25 minute Spin

III
AMRAP 20 minutes
500m Row
30 KB Swings
30 Flip Squats
30 KB Situps

11/21/09

45 Minute Spin

I.
1000m Row
30 PVC Rollouts
30 Burpees
30 Back Extensions

II.
21-15-9
Goblet Squat (16K)
American KB Swings
Pull ups
Time: 8:26

III.
20:10
Bottom to Bottom Squats
Rest at bottom

IV.
50 Partner Ball Situps

V.
Plank Hold (4:00)

11/20/09

I.
100 Jump Ropes
100 KB Swings
100 Jump Ropes

II.
Tabata 45:15 x 3
Plyo Squats
Mountain Climbers
Weighted Lunge Steps (25# DB)
Renegade Rows
Thrusters
Rocking Chairs

III.
Plank Hold to Failure (3:33)

I.
100 Jump Ropes
100 H2H KB Swings
100 Jump Ropes

II.
2 Rounds
Team Relay (nobody moves until all are done)
500m Row
25 Figure 8
30 American KB Swings
40 KB Situps
50 SDLHP

III.
45:15 x 3
Plank Hold

11-18-09

I
4 x 10
3 level KB Swings
Goblet Squats

II
5 x 5
Shoulder Press (75#)
Back Squats (125#)
Clean and Jerk (105#)

III
3 x 10
Windmills

11-16-09

I
2 rounds
400M Run
25 KB Swings
25 Goblet Squats
25 KB Sit upos

II
5 rounds
5 Snatch grip Deadlifts
10 SDLHP
15 Hang Power Cleans
20 Push Presses
Time:21:13 65#

III
Stretch

11-15-09

5.25 mile run
Today headed in the other direction along the Potomoc. Even more beautiful today, 60 degrees and sunny.

11-14-09

7 mile run
Ran along the Potomoc River in DC. Beautiful run,surprised at the number of other runners out.

11-13-09

I
45:15 x 4
American KB Swings
Sit ups
Box Jumps
Squats

II
1000m Row
50 Thrusters (65#)
25 Pull ups

III
3 x 3 Deadlifts
155#

11-12-09

I
AMRAP 15 minutes
500m row
25 KB Swings
25 Squats
25 Sit ups

II
21-15-9
Hang Power Cleans 75#
KTE

III
3 x 3 Bac Squats
125#

11-10-09

4.5 mile run
9:14 minutes per mile

11-09-09

I
3 rounds
400m run
25 Push ups
25 American KB Swings

II
4 rounds
50m lunges
50m Sprints
15 Pull ups
25 Sit ups

III
Tabata
20:10
Squats
Rest at bottom

11/7/09

Spin
50 minutes
Mara does an awesome spin workout.

I.
3 Rounds
10 Leg Lifts
10 Push ups
10 Pull ups

II.
10 minutes
Clean & Jerk

III.
Clean & Jerk

3 x 3 light (85#)
3 x 3 medium (95#)
3 x 3 heavy (tried 115# but failed completed 105#)

11/6/09

I.
300 Jump Ropes
2 Rounds
30 KB Swings
30 KB Sit ups
30 Lunges

II.
Fight Gone Bad
3 Rounds
1 minute @ each station
Wall Balls
SDLHP
Box Jumps
Push Press
Row
One minute rest between rounds
Score: 313

III.
Stretch

11/05/09

I.
1000K Row

II.
Tabata
45:15 x 5
Romainian Dead Lifts
Weighted Step ups
Ring Rows
Weighted Burpees
Thruster
Rocking Chairs
Renegade Rows
20# DB used

III.
Stretch

11/4/09

I.
AMRAP 10 minutes
100 Jump Ropes
30 Squats
30 KB Swings
10 Mt. Climbers 2 count

II.
AMRAP 25 minutes
30 Goblet Squats
10 Dbl KB Push Presses (25#)
30 KB Sit ups
10 Dbl KB Cleans

III.
30:15
Squat hold
Ab Ball Tosses
Back Extensions
Plank Hold
Flutter Kicks
Push ups

11/3/09

I.
2K Row
30 Squats
20 Situps
10 Push ups

II.
50-40-30-20-10
Wall Balls
Ab Ball Tosses
Lunge Steps
Time: 18:00

III.
45:15 x 4
Farmers Walk (90#)

11/2/09

I.
400 m run
3 Rounds
15 Situps
15 Lunge Steps
15 PVC Rollouts

II.
3 Rounds
30 Box Jumps
30 KB Swings (16K)
20 Cleans (65#)
20 Push Presses
10 Pull ups
10 Push ups

III.
50 Leg throw downs

10/31/09

45 minute spin

I.
2000 m Row

II.
21-15-09
Burpees
Thruster
Push ups
Pull ups
Situps
Time: 19:32

III.
Stretch

10/30/09

I.
30:15 x 4
American KB Swings
Figure 8
Goblet Squats
R Snatch
L Snatch

II.
6 rounds
10 OHS (65#)
30 Lunge Steps
20 Push ups

III.
Stretch

Pm
KB Class

7 x 7
Snatch l/R
Bottom up Clean and Press L/R
American KB Swings
OH leg steps L/R

10/29/09

3.8 Mile run @ Gallup Park.
Up the Arb hill and down again.
Felt good, always more enjoyable running with a group.

10/28/09

I.
1:oo minute at each station for 10 minutes
Row
Squats
KB Swings (16K)

II.
EMOTM for 25 minutes
2 Deadlift Burpee Rollouts
1 Full Squat Clean (75#, after round 18 80#)

III.
Stretch

10/27/09

a.m.
Tabata
45:15 x 4
Squats
Plank Hold
Flutter Kicks
Sit ups

p.m.
Run
6.25 miles
Time: 1:01

09/28/09

I – AMRAP – 5 min
100 Jump Ropes
25 Flutter Kicks
25 Squats
1 minute rest
II – AMRAP – 10 min
20 KB Swings20 Push Press
20 Sit Ups
1 minute rest
III – AMRAP – 5 min
10 Push Ups
10 Weighted Lunges
10 Ring Dips
1 minute rest
IV – AMRAP – 10 min
20 Cleans (use same bar from push press)
20 O-Bar Rollouts
20 Front Squats
1 minute rest
V – AMRAP – 5 min
10 Goblet Squat
10 KB Situps
10 KB Snatchs (5 left 5 right)

09/25/09

Tabata
45:15 x 5
Flutter Kicks
Jump Ropes
Weighted Step ups
KB Sit ups
KB Swings
KB Push Presses
Squats
Plank Hold

I love tabatas, you can get a great workout in within a prescribed time frame.

09/24/09

Run
800 x 2
1 = 3:39
2 = 3:51
Tabata Sprints
20:10 x 4

09/23/09

I.
30 Squats
20 Push ups
800m run
20 Push ups
30 Squats

II.
400m run
20 weight burpees (25# db)
50m broad jumps
50m lunge steps
200 jump ropes
200m run
30 Push ups
50 Weighted DB Squats (25#)
Time 15:25

III.
AMRAP 10 minutes
10 KB Sit ups
10 Pull ups

9/21/09

I.
3 rounds
20 3-count Mountain Climbers
15 Push ups
10 Sit ups
5 Burpees

II.
21-15-9
Pull ups
DB Thrusters (20#)
KB American Swings (16kg)
Wall Balls (14#)
Time: 14:19
I was feeling quite fatigued today.

III.
45:15 x 3
Leg Throws
45:15 x 4
Flutter Kicks

09/20/09

Revolution
20 minute spin
4 rounds
200m run (ugh, legs were shot)
10 KTE
20Burpees
30 Air Squats

Stretching with Sandy did wonders to relieve soreness.

09/19/09

15K Kensington Challenge
Time: 1:25:47

09-16-09

I.
AMRAP 10 minutes
10 Goblet Squats
10 American KB Swings
10 KB Situps

II.
10 - 1
KB Swings
KB Clean and press
Goblet Squats
Time: 17:00

III
AMRAP 10 minutes
100m sprint
5 KB Burpees
5 KB Push Presses

IV.
30:15 x 2
Plank Hold
Flutter kicks
Back Extention

09-15-09

I.
20 minute spin

II.
10-1
Clean and Jerk (65#)
Ring Push ups
100m run
Time:15:40

III
Stretch

09/14/09

I.
Ladder 1 -5
Burpee
Squat
4 count Flutter Kick

II.
7 x 7
Deadlift
SDLHP
Squat Clean
Push Jerk
OHS
Back Squat
Use 65# bar
Completed 5 rounds

III.
Stretch

09/12/09

Dances with Dirt
100K Team Relay
6 miles
1.3 miles
4.2 miles

09/09/09

I.
4 Rounds
100m run
5 Burpees
10 American KB Swings
20 Squats

II.
1200m run w/14# med. ball
5 rounds
Wall Balls
Med. Ball Situps
Med. Ball Squat Clean
1200m run w/14# med ball
Time: 24:41
Killer wod. There is no good way to carry a med ball while running.

III.
Stretch

09/08/09

I.
45:15 x 4
KB Swings
Goblet Squats
KB Sit ups
Push ups

II.
Shoulder Press 1-1-1-1-1 (max. 95#)
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

III.
Stretch

09/07/09

I.
800m run
25 PVC rollouts
25 Squats

II.
400m run
25 Plyo push ups
50 Box Jumps
25 Knees to Elbows
50 Squat Thrusts
25 Push ups

50 Air Squats
25 Dead Hang Pull ups (red band)
50 OH Lunge Steps (25# DBs)
25 Box Dips
400m run
Time: 28:41

III.
400m run
Stretch

09/05/09

45 minute Spin

I.
800m run
21-15-9
Squats
Push ups
Sit ups
800m run

II.
"Melissa"
5 rounds
20 Burpees
10 Pull ups
Time: 14:39

III.
100 total partner med ball situps

09-04-09

I.
800m run
30 Squats
20 Push ups
10 PVC Rollouts
400m run
20 Squats
10 Push ups
5 PVC Rollouts

II.
EMOTM
3 Handstand Push ups
3 Hang Power Snatches

III.
20 O-bar Rollouts

09-02-09

I.
400m run
4 rounds
10 Burpees
20 Squats

II.
"Feng"
150 Wall Balls
150 Weighted Step ups (25# DB)
Time: 21:15

III.
30 ab throw downs

09-01-09

I.
4 rounds
25 KB Swings
15 Squats
10 Pull ups
50m run

II.
21-18-15-12-9-6-3
Burpee Box Jumps
100m Sprint 100m easy jog between rounds
Time: 22:19

III.
5 x 5 Front Squats

08-31-09

I.
30-20-10
PVC Rollouts
Squats
Back Extensions

II.
"Mara"
100 Push Presses (65#)
800m run
75 Push Presses
400m run
50 Push Presses
200m run
25 Push Presses
100m run
Time: 28:55

III.
50 Partner med ball sit ups

08-30-09

I.
12 Push Presses
12 Push ups
12 Squats
400m Run
15 Thrusters
10 V-ups
5 Burpees
400m run
15 Squats
10 KB Swings
5 Push ups
400m run
10 Split Jerks
15 KB Swings
20 KB Sit ups
400m run
15 Shulder Presses
10 Push Presses
5 Thrusters
400m run
Time:19:43*
*I did this wod a year ago in 23:18.

II.
1-2-3-4-5-6-7-8-9-10
Push ups
V-ups
800m run

III.
Stretch

08-29-09

Spin 50 and Jenn had no mercy on our aching quads.

I.
45:15 x 3
Mt Climbers and yes my feet touched
Squats
Pushups
Back Extensions

II.
30-20-10
Wall Balls
Wall Ball Situps
Goblet Squats (16 kg)
KB Swings
Time: 11:04

III.
50m KB walk
50 KB Swings
50 KB walk

08-28-09

I.
2 rounds
400m run
25 KB American Swings
25 Lunge Steps

II.
10 rounds x 10
Box Jumps
Push press
Sit ups
Weighted Squats
Push ups
Time: 22:00

III.
30:30 x 3
Med Ball Cleans
Ball slams
Power wheel rollouts

08-26-09

I.
800m run
21-15-9
Pushups
Squats
PVC rollouts

II.
21-18-15-12-9-6-3
OHS (55#)
Push Press
Weighted Situps
100m run between roiunds
Time:21:04

III.
Stretch

08/26/09

50 minute spin

I.
2 rounds
30 lunge steps
15 Mountain Climbers

II.
Tabata 45:15 x 5
Wall Balls
Squats
Weighted Step ups
Rocking Chairs
Push ups

III.
3 x 5
Deadlifts

08-22-09

45 minute spin

I.
50 Ball toss
800m run
Ball toss
800m run

II.
10 rounds
10 Push ups
10 Squats
10 Burpees
Time: 15:33
I did this wod a year ago in just under 18:00.

III.
2 rounds
200m sled run (45#)

08/21/09

I.
800m run

II.
Eight minutes at each station, alternating every minute between each movement. On eminute rest between stations.

Station 1 - Situps/Plank hold
Station 2 - KB Swings/Box Dips
Station 3 - Box Jumps/Ring Pull ups

III.
50 Partner Med. Ball Sit ups

08/20/09

I.
3 Rounds
25 Lunge Steps
10 PVC Rollouts
5 Dead Hang Pull ups

II.
5 Rounds
5 Hang Power Cleans
5 Split Jerks
5 Snatches
Add weight after each round
Started at 55# and finished at 75#. Snatches were the limiting factor.

III.
Lift the bar safely any overhead 50 times
65#

08/19/09

I.
Spin (50 minutes)

II.
45:15 x 4
Mountain Climbers
Situps
Squats

III.
AMRAP in 30 minutes
10 Jumping Back Squats (65#)
5 Shoulder Presses (65#)
10 Box Jumps
5 O-bar Roll outs
10 Push ups
Completed: 7 + 5 jumping back squats

08/18/09

I.
2 minutes
Double Unders
Situps
90 Seconds
Double Unders
Situps
1 minute
Double Unders
Situps
30 Seconds
Double Unders
Situps

II.
21-15-9
Double KB Swings
Double KB Burpees
Double KB Cleans
Double KB Push Presses
Time:14:48
While I won't say kettlebells are my friends yet, I am beginning to like them more. Learning proper technique and form helps, especially when you start getting tired. Thanks Jenn and Feng.

III.
Massage with Sandy. Probably more painful then the wod but the aftereffects are well worth it. Hopefully, the pain in my hip will subside and I will be able to resume my running in prep for Dance with Dirt in September.

08/17/09

I.
30:10 x 4
Squats
Sit ups
Push ups

II.
30 Pull ups
200m run
20 Pull ups
400m run
10 Pull ups
800m run
Time: 14:20
I wasn't looking forward to this wod but all in all it wasn't too bad.

III.
5 x 10
Back Squats
Started at 65# and went to 105#.

08/16/09

Run to Joust

I.
3 Rounds
45:15
KB Squats
KB Push ups
Kb Situps

II.
Every two minutes for 20 minutes
3 Flip Squats
6 KB Snatches
9 Push ups
12 Hand to hand Swings

Run home

08/15/09

Spin

KB Skills Seminar

I decided to do this as I really don't like Kettlebells all that much. I was amazed at how much I learned. Feng and Jenn are great instructors and helped to fine tune my form. Amazing that the better your form the less energy expended and it really doesn't take much. It is the little adjustments that go a long way.

08/14/09

I.
400m run
AMRAP in 10 minute
Ladder drills

II.
5 Rounds
5 Single leg KB Deadlift
10 SDLHP

III.
3 x 6
KB clean to shoulder press

IV.
30:15 x 3
Plank Hold
Flutter Kicks
Squat Hold

08/13/09

Full Mission Profile/Feng's Farewell Wod/or just plain crazy
I.
3 Rounds
3/4 mile run
50 Push ups
50 Flutter Kicks

II.
3 Rounds
10 Back Squats
10 KB Swings
20 Pulls ups

III.
1.5 mile run

IV.
4 Rounds
25 Shoulder Presses
25 Deadlifts
25 Pull ups
25 KB Swing
* only completed two rounds before calling it quits after 1.5 hours.

08-12-09

I.
AMRAP in 10 Minutes
10 American KB Swings
15 Sling Shots
10 KB Cleans (r/l)

II.
Fitness Assessment
400m run
40 Squats
30 Situps
20 Pushups
10 Pullups
Time: 4:25

III.
AMRAP 15 Minutes
10 Flip Squats
20 KB Situps
30 KB Swing

I did the Fitness Assessment June 20 in 4:50. I am glad to see that my workout are paying off.

8/11/09

Rest Day (sorta)

4.5 mile run

5 am came awfully early this morning, but once I got my feet moving the run felt great! I love the warm air early in the morning and watching the day break. All in all I can finally say that I am beginning to enjoy running.

8-10-09

I.
3 rounds
21 KB Swings
15 Flip Squats
9 KB Burpees

II.
Grace
30 Clean & Jerks (95#)
Time: 7:57

III.
Clean grip behind the neck press
5 X 5
Max. 60#

8/08/09

50 minute Spin

I.
Tabata
30:15 x 5
Squats
Mt. Climbers
Pushups
American KB Swings
Situps

II.
3 Girls and a bar (not a joke)
21-15-9
Thrusters
Pullups
Squat Cleans
Ring Dips
Deadlifts
HSPU
Time: 37:18

Completed first round with 75#, one of the few times I wanted to quit without finishing the wod. Started the second round but was seriously struggling so lighted the load to 65# which enabled me to finish the wod. I swear Feng is trying to kill us so she doesn't have to say good-bye.

III.
Nap

08-07-09

I.
100m traveling Burpee

II.
AMRAP 20 minutes
15 Push ups
12 Ring Dips
9 Push presses (75#)

III
100 Sit ups

8/5/09

I.
800m run

II.
On a continously running clock every minute complete 1 pull up and 1 push up, 2 pull ups and 2 push ups... for 12 minutes
Max. = 8

III.
AMRAP in 10 minutes
10 BW Deadlifts
5 Burpees
3 rounds + 5 DLs

IV.
On a continously running clock every minute complete 1 KTE and 1 Situps, 2 KTE and 2 Sit ups... for 12 minutes
Max. = 10

Evening
4 mile run

08-04-09

1 mile run
21-18-15-12-9-6-3
Box Jumps
Push ups
Weighted Situps
KB Swings
1 mile run

08-03-09

400m run
5 Pullups
10 Pushups
#5 Squats
400m run
5 Hang Power Cleans
10 Push Jerks
400m run
5 Hang Power Snatches
10 OHS
400m Run
5 Pullups
10 Pushups
15 Squats

08-02-09

Run to Joust 2.5 miles

21-15-9
Wall balls
American KB Swings
Ring Rows
400m run before each round

Run home 2.5 miles

08-01-09

I.
1 mile run
20:10 x 4
L-sits
Pushups
Weighted lunge steps
Squats

II.
8 Rounds
8 Pushups
8 Box Jumps
8 Ring Dips
8 Burpees
8 Sit ups
8 amer KB Swings
8 Shoulder Presses
8 Squats

Started with running 200m between rounds but after two rounds scraped the run. Finoshed with a run.

07-31-09

I.
800m run
3 rounds
20 Pushups
20 KB American Swings
20 Rollouts

II.
Every minute on the minute for 25 minutes
1 Manmaker (starred with 25# DB but switched to 30#)
10 Situps

III.
30:15 x 3
Power Wheel Rollouts
Plank hold
Back Extensions

07-29-09

10K trail run - Half Moon Lake to Silver Lake
I was dreading this run, it was overcast and threatening to rain. But the rain held oFf and I quite enjoyed the run with the exception of the deer flies, nasty creatures. It was much better than running on the road.

07-28-09

I.
25 minute spin

II.
6 Hang Power Cleans
9 Push Jerks
12 Overhead Squats
65# OHS were limiting factor. Need to work on these.
Time:15:36

III.
Stretch

7/27/09

I.
3 Rounds
400m run
30 Jumping Squats
15 Push ups

II.
AMRAP 20 Minutes
10 Wall Balls
10 Good Mornings (45#)
10 KTE
10 Rounds
As a group must complete an average of 9 rounds otherwise do 5 burpees for every round not completed. We rocked this am and completed an average of 9 rounds!

III.
Stretch

07-26-09

I.
Spin 20 minutes

II.
45:15 x 5
Wall Balls
Thruster (25# DB)
Box Jumps
KB Situp
Elevated Pushups (by far the most difficult to sustain for more than 20-30 seconds)

I wasn't really looking forward to this workout. 45 second Tabatas suck!

7/25/09

50 minute Spin

I.
3 Rounds
100 Jump Ropes
20 Squats
20 Push ups
20 Sit ups

II.
Partner Ladders
1 - 10
DB Thrusters (25#)
DB Push Presses
Box Jumps
Box Dips

III.
Tabata (30:15 x 4)
Plank hold
Squat hold
Supermans

7/24/09

I.
800 m run

II.
10-9-8...3-2-1
Clean and Jerk (85#)
Ring Push ups
100m run between rounds
Time:22:00

III.
Stretch

7/22/09

I.
800m Run
30 Squats
20 Rollouts
30 OHS

II.
AMRAP 20 Minutes
200m Run
5x Barbell Complex
DL - Clean - Push Press - OHS - Back Squat (65# limited by OHS)

III.
100m sled run with 25# x 2

7/21/09

400m Run
20 PVC Rollouts

WOD 1-2-3...8-9-10
Knees to Elbows
KB Snatches R/L
KB Burpees
Time: 21+/-

7/20/09

I.
50 1-count Mt. Climbers
10 Burpees
30 Sit ups
10 Burpees

II.
4 rounds
30 Lunge Steps
30 Box Jumps
30 Elevated Push ups
400m Run
Time: 23:00

III.
3 x # Shoulder Presses

I am back to posting. I got a new phone and have been having trouble texting while driving. This is probably a good thing but I have a 45 minute drive which is when I found the time to enter my work outs. I guess I will just have to take a few minutes out of my day and enter this info on my desktop. I sure it is a whole lot safer as well!

07-09-09

Rest day
100 push ups
200 Squats
300 Sit ups

07.08.09

I
800m run
30 Squats
20 Push ups
10 Burpees
II
400m run
40 Push Press (75#)
40 SDLHP
40 Ring rows
200m run
20 P P
20 SDLHP
20 Ring rows
100m run
10 P P
10 SDLHP
10 Ring Rows
Time 22:53
III
800m run

07-06-09

I.
3 Rounds
400m run
15 Push ups
15 Squats

II.
6 Rounds
20 Jumping Back Squats (45#)
15 Weighted Lunges (45#)
10 Ring Rows
100m run
Time: 21:40

III.
400m Farmers Walk w/25# plates
30 Weighted Sit ups (25#)

07-05-09

Run to Joust 2.5 miles

I.
100m KB Swinging walk
Every 20 Steps complete 10 Goblet Squats

II.
3 Rounds
400m run
12 Pull ups
21 American KB Swings (16kg)
10 Double Clean and Jerk (30#)
Time: 19:57

III.
Stretch

7/4/09

Run to Joust (2.5 mile run)

5000 lbs. - using choice of weight and method lift to overhead.

Used 65# clean and jerk x 77 = 5000#

Time: 9:35

Deck of Cards
Diamonds = pull ups (hardest part of the wod, my hands are sore but thank g-d they didn't rip)
Hearts = V-ups (love these, haven't done them for a while)
Clubs = American KB Swings 16kg
Spades = Burpees
Joker = 400m run

7/3/09

Run to Joust (2.5 miles)

AMRAP 20 minutes
5 Snatches (65#)
10 Ring Dips (red band assist)
15 Pull ups

5 Rounds

7/2/09

REST DAY

I found I had a hard time taking a day off. I did breakdown and did 100 sit ups and 30 power wheel rollouts along with dead hang pull ups (4:2:2:2:2 week 5).

7/1/09

400m run
21 Shoulder Presses
400m run
21 Push Presses
400m run
21 Push Jerks
200m run
15 Shoulder Presses
200m run
15 Push Presses
200m run
15 Push Jerks
100m run
9 Shoulder Presses
100m run
9 Push Presses
100m run
9 Push Jerks
Time: 23:00

6/30/09

AMRAP 20 minutes
75#
5 Thrusters
7 Power Cleans
10 SDLHP

6 rounds + 5 thrusters + 3 Power Cleans. Sharon F. pushed me to do 75#, definitely a tough wod.

6/29/09

10 Rounds
5 Shoulder Presses 65#
10 Front Squats 65#
15 Burpees

First 2 rounds it was 30 burpees and then Jenn came to her senses and changed it to 15.

6/28/09

Deck of Cards
Spades = Box Jumps
Hearts = American KB Swings
Diamonds = Goblet Squats
Clubs = KB Sit ups

Always a great workout! Best part is everytime you do this workout it is different.

06-25-09

I
3 rounds
10 Push ups
15 Sit ups
20 PVC Rollouts
400m run

II
10 rounds
10 Goblet Squats
10 KB SDLHP Burpee
10 Pull ups
Time was called after 30 minutes. I really struggled with this wod. I felt tired and throughout the wod was trying to figure out why I felt so bad. Probably needed to take the day off.

III
Stretch

06-25-09

I
3 rounds
10 Med Ball MtClimbers 4 count
10 Med Ball Squats
10 Med Ball Push ups
10 Med Ball Thrusters

II
5 x 1 minute/30 second rest
2 KB Push presses (12 reps)

III
800m run
21-15-9
Burpees
American KB Swings (16 kg)
Push Presses (75#)
800m run
Time: 21:02

06-24-09

I
4 rounds
Building run
10 Push ups
20 Squats
II
3 rounds
25m DB Waiters walk
25m weighted lunge steps
400m Run
Used 25# DB. I guess I could have gone to 30# but they felt awefully heavy after yesterday's weighted step ups. III
3 x 3 Deadlifts

06-23-09

5 Mile Run

This felt great this morning. I can't believe I actually said that. I guess with anything, the more you do it the easier it gets. Hopefully, will make it to Joust this afternoon for the 5:30 workout.

Revolution
15 minute spin
20-18-16-14-12-10-8-6-4-2
Weighted Step ups (30# DB)
2-4-6-8-10-12-14-16-18-20
Burpees
Time: 19:24

06-22-09

I.
3 rounds
400m run
25 Squats
15 Sit ups
II
Every minute on the minute for 25 minutes:
1st minute = 1 thruster
2nd minute = 2 thrusters
to failure than run 400m and repeat.
III
1 minute of each:
Partner wall ball sit ups
Plank
American KB Swings

06-21-09

Revolution
25 minute spin

5 rounds
5 Manmakers (DB 30#)
12 1 arm swings r/l
Time:14:45

This was an extremely challenging workout. Manmakers are definitely one of the hardest movements (burpee to squat clean to thruster and for added tortureb you can throw in a renegade row).

06-20-09

1 hour spin
I haven't sweated this much except when I did Bikram yoga.

Charge
I. 3 rounds
15 Split Squats
20 Drop Snatch
15 Rollouts
20 Hang Cleans

II. Fitness Assessment
400m Run
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
Time:4:50

III.
Ball Slams
Ball Cleans
KB Swings
KB Squat hold
Plank
Partner pulls sled 50m while other partner does exercise. Switch.

06-19-09

I.
AMRAP in 10 minutes
30 American KB Swings
20 Step ups
10 Rollouts

II.
10 Rounds
10 Deadlifts (105#)
10 Burpee Pull ups

Time: 23:50

III.
Stretch

06-18-09

Rest day

4 mile evening run

06-17-09

1 hour spin

I
400m run
10 push ups
20 sit ups
30 box dips
II
Squat clean build 1 rep max @ 90% - 105#
III
Every minute on the minute for 20 minutes
5 DB Burpees (25#)
5 DB Squats

I really like this type of workout. I just concentrate on the minute and find I can do anything for that period of time.

06-16-09

1 mile run
I
500m row
50 Push ups
50 Jumping Lunges
50 Squats
50 KB Swings
II
5 Rounds
2 Deadlifts (135#)
10 Weighted Step ups (25# DB)

III
4 rounds
20 GHD
20 Sit ups on GHD
400m run

06-15-09

I 3 rounds
100m run
20 Squats
10 Push ups

II 5 rounds
20 SDLHP (75#)
10 Good Mornings
400m run
Time: 22:04
III 2 rounds
10 power wheel rollouts
40 Sit ups

06-14-09

I. 2.4 mile run to Joust

II.
400m run
10 Deadlifts (rx 95#)
30 Wall Balls
30 Sit ups
10 Deadlifts
800m run
10 Deadlifts (rx 95#)
30 Wall Balls
30 Sit ups
10 Deadlifts
400m run

Time: 15:05

III.
Deadlift build (175#)

20 minute spin

06-13-09

Murph
1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run
Time:43:50

This is a bit slower than the last time however I believe the run we did was a true mile.

06-12-09

I 3 rounds
200m run
20 American KB swings
10 Sit ups

II
30 Wall Balls
10 Burpees
20 Wall Balls
20 Burpees
10 Wall Balls
30 Burpees
Time:7:14

III
Ball slams
Power wheel rollouts
Shoulder Press
Goblet Squat
Rotate when partner completes 50 ball slams.

06-10-09

I. 3 rounds
50m run
5 Windmills L/R
5 TGU L/R
5 American KB Swings

II. 45:15 x 5 1 minute rest between movements
Snatches L/R
KB sit ups
Figure 8 uppercut
Flip Squat

III.
Stretch

06-09-09

Tabata
20:10 x 8
Squats
Sit ups
Push ups
Power wheel rollouts

Revolution
I. Spin 25 minutes

II. AMRAP in 20 minutes
Deadlift - Clean - Front Squat (or Squat Clean) - Push Press - Back Squat (95#)
5 Burpees (flop)
Rounds: 19

The hardest part of this wod was the front squat or squat clean. I need to work on getting my elbows through faster so I don't lean forward in the squat. Tough workout and had Feng not challenged me, I probably would have wimped out and used a lighter weight or not got in as many rounds.

III.
100 Sit ups

06-08-09

I
AMRAP 7 minutes
25 American Swings
25 KB Sit ups
25 Squats
II
"Badger"
3 rounds
30 Squat Cleans (65#)
30 Pull ups (Dead hang w blue)
800m Run
Time:30 minutes completed 2 rounds + 13 Squat Cleans.
III
150 Sit ups

06-07-09

Revolution
25 minute spin
"Elizabeth"
21-15-9
Squat Clean (75#)
Ring Dips (purple band)
Time:12:09

06-06-09

45 minute Spin

I.
800m run
50 Sit ups
400m run
25 Sit ups
200m run
25 Sit ups

II. Tabata 20:10 X 8
Burpees
Wall Balls
Push ups
Goblet Squats
KB Swings

III.
50m Waiters Walk w/30# KB
50m Lunge steps w/30# KB

06-05-09

"Filthy Fifty"
50 reps of each:
Box Jumps
Jumping Pull ups
Lunge Steps
KB Swings
KTE
Push Press
Arm Haulers
Wall Balls
Burpees
Double Unders or 200 jump ropes
Time:23:55

Evening
3 mile run

06-04-09

Running
1 mile warm up
2 Half mile (8:04 pace)
1 Mile Hill
1.75 Mile cool down

06-03-09

I
30-20-10
Mountain Climbers
Leg Levers
Push ups
Squats

II.
200m Run
30 Clean and Jerks (65#)
400m Run
20 Clean and Jerks
800m Run
10 Clean and Jerks
Time: 17:37

III.
100 Sit ups

I felt extremely tired today the 65# felt heavy although the run felt better than I thought it would.

06-02-09

Revolution
20 minute spin
"Erin"
5 rounds
15 DB Split Clean (25#)
21 Pull ups
Time:22:14

I was in a pissy mood after having sat for two days at a conference in Lansing. The drive back and forth is more then enough to put you in a crappy mood. And then to top it off I ripped up my hands doing pull ups.

06-01-09

Spin
Endurance ride. This was a good recovery ride after yesterday's run.

05-31-09

Dexter-Ann Arbor Half Marathon
Time:2:18:59
I was hoping to do a little better time; however am satisfied that I attempted and completed this challenge.The first 9 miles were fine but the last 4 were extremely difficult. The question I am now asking myself is will I do it again? If I train better, eat better, can I improve my time? Feel better those last four miles? Today, as I recover and the soreness dissipates, I think possibly.

05-29-09

I
3 rounds
20 KB Swings
20 KB Sit ups
20 KB Goblet Squats
II
5 rounds
12 SDLHP (44#)
12 American Swings
12 Burpee Pull ups
50 m run
Time:17:26
III
100 Ball Slams (25#)
Time:5:50
40 Sit ups

05-28-09

Charge
4 rounds
50 Wall Balls
50 Wall Ball Sit ups
Time:20:40
Started out slow but picked it up in the last round. Probably should have warmed up a bit more.

150 Sit ups

05-27-09

I
4 rounds
25 Med Ball Cleans
25 Med Ball Thrusters
25 Med Ball Sit ups

II
4 rounds
50 Squats
400m run
Time:14:25

III
4 rounds
50m
Lunge steps
High Knees
Sprint

05-26-09

I
2.4 mile run to Joust

II
25 minute spin
Every minute on the minute for 20 minutes
5 Deadlifts (115#)
5 Burpees

III
100 Sit ups

05-25-09

I
2.4 mile run to Joust

II
CF cards
Spades = KB Swings
Clubs = Thrusters
Hearts = Burpees
Diamonds = Double Unders
Jokers = 400m run

III
CF cards
Spades = Box Jumps
Clubs = Push press
Diamonds = Sit ups
Hearts = Burpees
Joker = 400m run

05-24-09

30:30 x 4
KB Clean L/R (30#)
Push ups/Sit ups (25#)
Push Press L/R
Wall Ball/Burpee
Thrusters L/R

Spin - 25 minutes

05-23-09

I
Run

II
AMRAP in 20 minutes
5 DB Renegade Rows (30#)
5 Pull ups
5 DB Front Squats
5 Plyo Push ups
5 DB Push Presses
5 Ring Dips
8 rounds minus 2 push presses and ring dips

III
100 Sit ups

Spin - 50 minutes
Lots of sprints which is a real weakness.

05-22-09

I
4 rounds
25 KB Swings
15 Squats
10 Sit ups

II
21-18-15-12-9-6-3
Wall Balls
SDLHP
KTE
400m run after each round
Time:27:10

III
10 Burpees
100 Sit ups

05-21-09

I
AMRAP 10 minutes
High knees
Left hop
Right hop
In and out
10 Ball Slams
10 Push ups

II
21-15-9
Deadlift (155#)
Chest to bar Pull up (band used)
Time: 10:53

III
100 Sit ups
Stretch

05-20-09

I
30-20-10
Plyo Squats
Plyo Push ups
Box Shuffle

II
21-15-9
SDLHP (75#)
Power cleans
Push Press
400m run before each round
Time18:25
I really struggled with the weight. I need to work more on my technique. As the weight goes up I can't rely on strength, it is too tiring.
III
100 KB Swings (35#)
Time:2:38
100 Sit ups

05-19-09

I.
800m run

II
10-9-8-7-6-5-4-3-2-1
Wall Balls
Sit ups
Box Jumps
OHS (45#)
KB Swings (44#)
Time: 14:55

III
100 Sit ups
30:10
Push ups
Ball Slams
Power Wheel Rollouts

05-18-09

I
30:15 x 5
Squats
Sit ups
KB Swings

II
5 rounds
7/7 DB Snatches (30#)
14 Renegade Rows
21 Box Jumps
400m Run
Time:21:50

III
50 Wall Ball Sit ups
100 Sit ups

05-16-09

Tabata 20:10
Sit ups
Squats
Push ups
Lunge steps
Burpees

WOD
21-15-9
Deadlift (135#)
American KB Swing (16kg)
GHD

05-15-09

I
4 round
30 Squats
20 Sit ups
10 Rollouts

III
100 Box Jumps
25 Push Presses (45#)
75 Box Jumps
50 push presses
50 Box Jumps
75 Push Presses
25 Box Jumps
100 Push presses
Time:32:35

III
Stretch

05-14-09

Cooper Fitness Test
12 minute run
2350m

"Grace"
30 clean and jerk (95#)
Time: 7:09

05-13-09

1-2-3-4...10-9-8...4-3-2-1
Burpee
100m run
Time:19:04

05-12-09

1 mile run
3 rounds
40 Squats
30 Sit ups
20 Push ups
9 Dead Hang Pull ups
1 mile run

05-11-09

I
3 rounds
100 Jump Ropes
60 Mountain Climbers
20 Sit ups

III
21-15-9
Wall Balls (14#)
Push Press (70#)
Box Jumps
Burpee Pull ups
400m run between rounds
Time:16:14

III
25 Windmills L/R (20#)

05-10-09

I
25 minute spin

II
4 rounds
10 Burpee Box Jumps
10 DB Snatches (r/l) 30#
Time:11:43

III
Yoga (1 hour)

05-09-09

I
50 Mountain climbers
40 Squats
30 Sit ups
20 plyo push ups
10 Burpee pull ups

II
800m run
6x
10 clean and jerks (75#)
10 KTE
800m run
Time: 26:17

III
Stretch

05-08-09

I
4 rounds
400m run
15 pull ups
15 push ups

II
Every minute on the minute for 25 minutes
5 Back Squats (75#)
10 weighted Sit ups (25#)

III
Stretch

05-07-09

1.5 mile w/u
200m sprints x 6
1.5 mile cool down

"Crossfit"
I
200 jump ropes
20-10-15-5
Squats
Push ups
Sit ups
II
21-15-9
Deadlifts (115#)
Ring Dips
Burpees
Time:12:13
What I thought were tight (super)hamstrings turned out to be super tight quads. Thanks to Sandy I will be able to address this and the ache in the back of my legs and hips will subside.
III
50 wall ball sit ups

05-06-09

I
400m run
30-20-10
Squats
Push ups
Sit ups

II
21-15-9
Overhead Squats (65#)
Burpees
Pull ups
Time:15:43

III
20:10x4
Rollouts
American KB swings
Weighted sit ups
Wall Ball sit ups

05-05-09

Rest Day (sorta of)
1 mile run
2 x
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

4 mile run

05/04/09

I.
3 rounds
10 Push ups
15 KB Swings
50 Lunge steps

II.
5 Rounds
7 DB Manmakers (30#)
20 American KB Swings (44#)
400m Run
Time: 23:57
Definitely felt like puking this morning. I really struggled with this workout. I pushed the weight up from my usual 25# to 30# per Melissa strong recommendations and the 44# on the American swings was a significant challenge.

III.
125 Situps
100 Flutter Kicks
100 Crunches

05-03-09

Run to Joust (2.4 miles)
KB Class
AMRAP 25 minutes
10 figure eight upper cuts
Walking KB swings
10 goblet squats
Walking KB swings
10 American swings
Walking KB swings
10 Hand to hand swings
Walking KB swings
Run home (2.4 miles)

05-02-09

2.4 mile run to Joust
I 2 Rounds
800m run
10 Pull ups
10 Squats
10 Sit ups

II
AMRAP 3 minutes on 1 minute rest for 5 rounds
3 Power Cleans (95#)
6 Push ups
9 Squats
1. 3 rounds -5 Squats
2. 3 rounds -2 Squats
3. 3 rounds
4. 3 rounds -2 Squats
5. 3 rounds

III
100 Sit ups
100 Crunches

05-01-09

I. AMRAP in 12 minutes
400m run
12 Push ups
12 Plyo Squats
12 Sit ups

II.
100m lunge steps
50 Deadlifts (115#)
50 Ring Dips (purple band)
50 Weighted Sit ups (25#)
100m lunge steps

III. Stretch

04/30/09

"JT"
21-15-9
Handstand Push ups
Ring Dips (purple band)
Push ups

Time: 10:19

This wod was a whole lot tougher than it looks. Handstand push ups were especially challenging today.

50 minute Spin

04-29-09

WOD
40 reps of each:
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Jerk
Put the bar down 10 push ups
(65#)
Time:24:09

04-28-09

I 25 minute Spin

II 4 Rounds
30 Squats
10 Pull ups
5 Hang Power Clean n Jerk (85#)
Time:13:30

III stretch

04-27-09

I 3 rounds
15 walking lunges
15 roll outs
15 sit ups

III 21-18-15-12-9-6-3
Overhead Squats (65#)
Box Jumps
400m run before each round

III stretch

04-26-09

2.4 mile run to Joust
"Revolution"
25 minute Spin
AMRAP in 20 minute
10 Manmakers (25#)
20 Weighted Lunge Steps
30 Ring Rows
3 Rounds
2.4 mile run home

4-25-09

I 45:15 x 3
Sit ups
Push ups
Med Ball Cleans
Row
KB Swings

II "Fat Helen"
5 Rounds
400m Run
21 American KB Swings (44#)
12 Pull ups

Time: 23:38

III
Stretch

04-24-09

WOD
I AMRAP 10 minutes
400m run
25 American KB Swings
25 Sit uos
2 rounds completed

II AMRAP 20 minutes
2-4-6 Turkish getups w/windmill (25#)
2-4-6 Pistols
10 Push ups

III 8 rounds
100m Sprints

04-23-09

1.3 mile warm up
10 x 1/4 mile w/1 minute rest

04-22-09

I 3 Rounds
21 Squats
15 3 count Mountain Climbers
9 Push ups

III 3 Rounds
100 KB Swings (44#)
21 Burpees
400m Run
Time:24:27

III 3 x 3
Clean and Jerk (95#)

04-21-09

I 3 Rounds
20 Lunge Steps
20 Push ups
20 Sit ups

II Tabata 20:10 x 8
Elevated Push ups
KB SDLHP (53#)
Wall Ball
Plyo Squat
KB Swing (53#)

III 3 x 3
Shoulder press
95#

04-20-09

I 45/15 x 3
American KB Swing
Squat
Sit up
II AMRAP 20 minutes
20 Box Jumps
20 Push presses (65#)
20 Pull ups.(Dead hang green)
4 rounds plus 20 box jumps
III 3 x 3 Deadlifts
175#

04-19-09

"Revolution"
20 minute Spin
20-16-12-8-4
Hang Power Clean and Jerk (75#)
Ring rows

I was a bit tired and sore today.Struggled through this wod.

Yoga

04-18-09

"Murphy"
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile

Broke this up into 20 rounds - 5 - 10 - 15 per Feng and had a PR of 44:20, 3:40 faster than my PR a couple of weeks ago.

04-17-09

WOD
AMRAP in 25 minutes
10 box Jumps (24")
10 snatches L/R
10 American Swings
10 KB Burpees
Completed one round before I smashed my shin jumping on the box and called it a day due to swelling.

Evening
5K or so

04-16-09

Running w/Mika
35 minute run - did some intervals and a few tabata sprints.
WOD
AMRAP in 10 minutes
5 KB Swings (44#)
10 KTE
15 Air Squats
2 minute rest
AMRAP in 10 minutes
2 Deadlifts (155#)
4 HSPU
8 Pull ups

04-15-09

WOD
10u9-8-7-6-5-4-3-2-1
Back Squats (105#)
Burpees
Weighted Situps (25#)
Time:18:45

04-14-09

WOD
21-18-15-12-9-6-3
Box Jumps
KB Swings (44#)
Wall Balls
Push ups

Time:17:31

50 Power wheelrollouts

150 Flutter Kicks

04-13-09

WOD
Tabata 20/10 x 8
Weighted Step ups
Push press
Renegade Rows
Rocking Chairs
Goblet Squats (44#)used 25# DB

04-12-09

2 mile run to Joust
KB WOD
30 sec/30 second 5x
Swings R
Swings L
Rest 1 minute
Jumping Pull ups
KTE
Rest 1 minute
Thrusters R
Thrusters L
Rest 1 minute
Hindu Push ups
Jumping Squats
Rest 1 minute
overhead lunges R
Overhead lunges L

04-11-09

45 minute Spin

WOD
10-9-8-7-6-5-4-3-2-1
Squat Clean and Jerk (75#)
20-18-16-14-12-10-8-6-4-2
Push ups
Time:27:00

04-10-09

2 mile run to Joust
Combat Class
The warm up was the toughest part of this class.
WOD
AMRAP 20 min
10 KB Swings
10 Hammer punches R
10 Hammer punches L
10 Jumping lunges
10 Knee strikes
10 Jumping Squats
10 Side kicks

KB WOD
21-15-9
High Pull R
High Pull L
Snatch R
Snatch L
Push Jerk R
Push Jerk L
Burpees

Time:26:02

04-09-09

1 mile run
1 minute rest
1 mile run

WOD
I. W/U
AMRAP 10 minute
10 Med Ball Clean
15 Med Ball Sit up
20 Med Ball Thruster
II.
AMRAP 20 minutes
5 HSPU
10 Pistols (alternating)
15 Pull ups
III.
Skin the cat

04-08-09

W/U
45:15 x 4
Row
KB Swing
Push up
Squats
WOD
AMRAP 25 Minutes
Power Clean
Front Squat
Lunge R/L
Push Press

25 @ 65#/13 @ 75#

04-07-09

200 Sit ups
150 Crunches
100 Reverse Crunches
50 Flutter Kicks
30 Power wheel rollouts
Navy Seals
I.800m Row 20 O/H Squats w PVC
20 O/H Squats w 45# bar
II.Partner WOD
400m Row
Box Jumps (24")
400m Row
KB Swings (53#)
400m Row
Burpees
400m Row
Thrusters
400m Row
Jumping Pull ups
Partner 1 rows 400m,Partner 2 commences as many box jumps as she can until rower completes. Then switch. Repeat.
Time:20:17 Total Reps:343

04-06-09

W/U
100 Jumping Jacks
75 KB Swings
50 Mountain Climbers
25 Roll Outs

I
One minute Push ups
One minute rest
One minute Sit ups
One minute rest
One minute Squats
II
100 Thrusters (45#)
Put down the bar 5 Burpees
Time: 7:10 Wimped out on the weight. Should have done at least 55#.
III
3 x 3
Snatch grip Deadlifts

I felt like I cheated myself on this wod so I went back in the evening to complete it as Rx
W/U
100 Jumping Jacks
75 KB Swings
50 Mountain Climbers
25 Roll Outs

I
One minute Push ups
One minute rest
One minute Sit ups
One minute rest
One minute Squats
II
100 Thrusters (65#)
Put down the bar 5 Burpees
Time: 16:33
III
3 x 3
Snatch grip Deadlifts

4/5/09

2 Mile Run to Joust

Revolution
20 minute Spin
3 Rounds
25 m Waiters walk (25# DBs)
5 Manmakers
30 KB Swings (35#)

1 hour Yoga
I am dead, just want to crawl into bed and take a nap.

04-04-09

40 minute Spin
WOD
100 Jumping Jacks
50 reps of:
Push Presses (45#)
Double unders
Sit ups
Thrusters (45#)
400m Run
Rocking Chairs (20#DB)
Pull ups
KB swings
Wall Balls
400m Run

Time:32:19

04-03-09

WOD
3 rounds
10 Manmakers (25# DB)
20 Box Jumps (24")
30 Push ups
40 Sit ups

04-02-09

WOD
AMRAP 20 minutes
5 KB Swings(53#)
10 Wall Balls
15 Double Unders

Rounds 10 limiting factor double unders.

04-01-09

WOD
10-9-8-7-6-5-4-3-2-1
Deadlift (135#)
KB American Swing (44#)
Pull up

Time:20:02

03-31-09

WOD
25-15-5-5-15-25-25-15-5
Shoulder Press (45#)
Situp
Push up
Lunge Step (45#)

Time: 26:04

Revolution
25 minute Spin
21-15-9
Thrusters (65#) I hate thrusters
Pull ups
20 Burpees between rounds

Time: 17:06

03-30-09

WOD
AMRAP 25 minutes
100 KB Swings/100 Jump Ropes (alternated)
25 Box Jumps
25 Elevated Push ups
25 DB Thrusters (20#)
25 Wall Balls

3 rounds minus 14 Wall balls

03-29-09

Revolution
25 minute Spin
21-15-9
Hang Power Clean to Thruster
Wall Balls

This felt pretty good today. I felt like I was nailing the Cleans. And the Wall Balls are my new favorite movement.

03-28-09

45 minute Spin
WOD
25 Wall Balls
25 Pull ups (my hand were so sore from the 100 yesterday)
25 Push ups
200m Farmers Walk (44# x 2)
25 Box Jumps
50m Tire Pull

200 Sit ups
150 Crunches
100 Reverse Crunches
50 Leg Levers

03-27-08

WOD
Murphy
1 Mile Run
100 Pull ups
200 Sit ups
300 Squats
1 Mile Run

Time:48:00 I believe this is a PR.

03-26-09

WOD
Navy Seals
4 rounds
800M Run
21 Box Jumps
21 Deadlifts (145#)

Time: 32:25

03-25-09

WOD
3 rounds
30 2 KB racked lunge steps (25#)
30 KB Burpee
30 KB Flip Squat(30#)

200 Sit ups
200 Flutter kicks
100 Crunches

03-24-09

WOD
21-18-15-12-9-6-3
Ring Dips
Wall Balls
Sit ups

Time: 13:42

03/23/08

WOD
AMRAP 25 minutes
25 Overhead Squats (55#)
15 DB Snatches (L/R 25#)
10 Burpees

Rounds: 4 + 25 OHS

03-22-09

Revolution
20 minute spin
15 Deadlifts (135#)
30 KB Flip Squats (35#)
45 Lunge Steps
60 Pull ups
45 Lunge Steps
30 KB Flip Squats
15 Deadlifts

Time: 20:27

The pull ups once again gave me a hard time. I can't seem to do more than 6-7 in a row before dropping. I definitely have the strength but just can't seem to get the rhythm. .

03-21-09

45 minute spin
WOD
3 rounds
32 American KB swings (44#)
33 Clean & Jerks

Time:26:53

200 Crunches
200 Reverse Crunches

03/20/09

WOD
"Filthy Fifty"
Happy Birthday 50th Sharon F.
50 Box Jumps
50 Jumping Pull ups
50 KB Swings
50 Push Presses
50 Knees to Elbows
50 Supermans
50 Lunge Steps
50 Wall Balls
50 Burpees
50 Double Unders

Time: Approx: 28:00

03/18/09

WOD
On the minute for 25 minutes
10 DB Push Presses (25#)
5 Box Jumps (24")

I can't believe I finished this wod. I had a hard time completing the warm up and felt a bit nauseous. Definitely a sign that I need a rest day. But since I was at the gym, I was determined to complete the wod. What kept me going was something I had read on the Navy Seals CF site, "we are looking for a mental training response...push yourself when you want to quit, and then continue on after all others quit." I think this is one of the most valuable things that I have learned in my CF training and which also applies to all areas of life. Bottom line, you can accomplish anything you put your mind to.

03/18/09

WOD
21-15-9
O-bar jumping squat
Knees to Elbows
O-bar Shoulder Press
Hollow rocks
Time: 10:31

200 Sit ups
100 Crunches
50 Reverse crunches

03-16-09

WOD
21-18-15-12-9-6-3
DB Snatch r (25#)
DB snatch l
Overhead lunge r
Ovehead lunge l
DB Renegade row
DB rocking chairs

03/15/09

WOD
10 KB Complex (Swing, Snatch, clean, jerk, overhead squat) 30#
200 Jump Ropes
9 KB Complex
180 Jump Ropes
8 KB Complex
160 Jump Ropes ...
3 KB Complex
60 Jump Ropes
2 KB Complex
40 Jump Ropes
1KB Complex
20 Jump Ropes

Time: 25:12

Tabata20:10 x 8
Sit ups
Crunches
Reverse Crunches
Flutter Kicks

03/14/09

45 minute Spin

WOD
Partner wod
100 KB Swings (55#)
100 Box Jumps
100 Push ups
100 Push Presses (45#)
100 Wall Balls

Partner 1 completes as many reps until Partner 2 completes 20 squats. Then partner 1 takes over. Repeat until 100 reps of each movement is completed.

3/13/09

WOD
"Friday the 13th"
13 Rounds
13 Burpees
13 Knees to Elbows

Time: 30:10

I thought I could sail through this wod, boy was I wrong.

03/12/09

Tabata
20:10 x 8
Sit ups
Crunches
Reverse Crunches
Flutter Kicks

Navy Seals
I
Row 1500m

II
7 rounds
6 Deadlifts (155#)
25 Wall Balls (14#)
125m row

Time:21:21
Kicked butt on this wod

III
5 Overhead squats
45# - 65# - 85# Failed @ 85#
Need to work on keeping my core strong.

03/11/09

WOD
AMRAP 20 minutes
Squat
Pistol (l)
Squat
Pistol (r)
Renegade Row (25#) (r)
Push up
Renegade row (l)
7 Arm Haulers

Rounds: 25

03-10-09

WOD
100 sit ups
90 squats
80 push presses (55#)
70 box jumps
60 SDLHP
50 lunge steps
40 KB swings (44#)
30 overhead squats
20 pistols
10 ring dips

Time:30:27

Navy Seals
I 24 minute spin

II
5 shoulder press
5 push press
5 push jerk

Build to failure: 85#

III
400 flutter kicks

03-09-09

WOD
'Cindy on Crack"
AMRAP 25 Minutes
5 Dead Hang Pull ups (purple band assist)
10 Plyo Push ups
15 Jumping Squats

Rounds 16 + 5 pull ups

03-08-09

Climb Detroit - participated in the fundraiser for the American Lung Association by climbing 70 flights of stairs (1035 steps) to the top of the Ren Center in Detroit. This was much easier then I thought it would be, it took around 10 minutes. Although, we had to wait about an hour before we were able to start.

Official Time: 10:33 (4th in age group)

ABs
200 sit ups
100 crunches
200 reverse crunches

03-07-09

45 minute spin

WOD
100 wall balls
80 sit ups
60 push ups
40 squats
20 burpees
10 thrusters

Time:13:07

140 sit ups
120 crunches
100 reverse crunches
80 flutter kicks
60 leg levers

03/06/09

WOD
30-20-10-10-20-30
Box Jumps
KB swings
KB SDLHP
KB Sit ups

I felt a whole lot better this morning. Probably due to taking a day off.

3-04-09

WOD
20-18-16-14-12-10-8-6-4
Overhead squat (55#)
SDLHP (65#)
KB Swings 44#

I was a bit frustrated with this workout. I have a hard time at 6 am pushing heavy weight. It seems to take me half the wod to warm this old body up. I also know I can do the same wod later in the day with more weight and less effort.

03/03/09

WOD
21-18-15-12-9-6
Box Jumps
Elevated Push ups
Weighted Sit ups (25#)
30 Lunge Steps between each round

Time: 17:32

03/02/09

WOD
5 Rounds
10 Deadlifts (115#)
15 Push Presses (65#)
20 Power Cleans (65#)

03/1/09

I found this to be one of the better articles on nutrition. Maybe because it is so simple and easy to follow.

"Revolution"
I.
25 minute Spin
II.
Tabata
45:15 X 5
Wall Balls
Ball Slams
KB Swing
III.
30 Power Wheel Roll outs
50 Sit ups
100 Crunches
150 Reverse Crunches
200 Flutter Kicks

02/28/09

45 Minute Spin

"Cindy"
AMRAP 20 minutes
5 Pull ups
10 Push ups
15 Squats

Rounds: 16

100 sit ups
100 crunches
100 reverse crunches
100 flutter kicks
100 leg levers

02-27-09

WOD
Ladders
1-20
Thrusters (20# DB)
1-15
Push ups
1-10
Goblet Squats (30# KB)

02/26/09

WOD
50-35-20
KB Swings (16k)
Push ups
Sit ups
Squats

Navy Seals
8 min bike

5 rounds
10 Deadlifts (135#)
15 Handstand Push ups
20 Ring Dips (red band assist)

Time:17:52

50 Power wheel roll outs

02/25/09

WOD
Tabata
45:15
5 Rounds
Push ups
KB Swings (35#)
Power Wheek Roll outs
Shoulder Presses (45#)
Front/back Squats (45#)

Navy Seals Core Training
100 Sit ups
100 Crunches
100 Reverse Crunches
100 Leg Levers
100 Flutter Kicks

02/24/09

WOD
100 Squats
50 Push ups
80 Squats
32 Push ups
60 Squats
24 Push ups
40 Squats
16 Push ups
20 Squats
8 Push ups

Time: approx. 10:00

100 Leg Levers

WOD
Navy Seals
I. 24 minute power ride

II. "Grace"
30 Clean and Jerks (75#)
Next time I definitely need to do at least 80#.

Time: 5:35

III.
100 Reverse crunches
100 Sit ups

02/23/09

WOD
I.
3 Rounds
30 PVC Rollouts
30 Mountain Climbers
30 Push ups
30 Squats

II
AMRAP 20 Minutes
1 Box Jump
2 KB Swings (44#)
3 Wall Balls (14#)

After each round add 1 (one) rep. For the first four rounds I doubled the reps (first round 1, 2, 3; second 2, 4, 6; third 3, 8, 9 and the fourth 4, 8, 12) until I realized my mistake. In the end I completed 13 rounds.

III
100 KB Swings (44#) FOR TIME

Time: 2:50

02-21-09

WOD
I 3 rounds
30 squats
30 KB Swings
30 Push ups

II
5 Rounds
30 Box Jumps
30 Wall Balls (14#)
30 Wall Ball Sit ups
25 Double Unders

Time:35:30

III
Yoga

02/20/09

WOD
I. 3 Rounds
50 Jump Ropes
40 Flutter Kicks
30 Squats
20 Push ups
10 Sit ups

II.
7 Rounds
10 SDLHP (75#)
10 Ring Dips

I did this wod on Tuesday with 65#. 75# was a bit more challenging but not overly strenuous.

III.
3 minutes at each station
Plank Hold
Bosu Sit ups
Ball Swings
Power Wheel Roll Out

Evening
200 Sit ups
5 minute Plank Hold

02-19-09

Revolution
25 minutes spin
48 Goblet Squats (30#)
24 KB Swings
12 Knees to Elbows
32 Goblet Squats
16 KB Swings
8 KTE
16 Goblet Squats
8 KB Swings
4 KTE
8 Goblet Squats
4 KB Swings
2 KTE

200 reverse crunches
200 crunches
200 bicycle crunches

02/18/09

WOD
3 Rounds
30 Pull ups
25 Box Jumps
20 Deadlifts (110#)

Time: 24:00

The pull ups were the hardest part of this wod. It was suppose to be 4 rounds but we ran out of time.

02/17/09

Mini WOD
3 Rounds
50 Squats
40 Sit ups
30 KB Swings (16k)
20 Push ups
10 Leg Levers w/ 10 sec. hold

I love crossfit! I did this wod in my home office which is maybe 8x10 empty (it's not empty). The beauty of CF is that you can do it anywhere, anyplace and with little to no equipment and still get a decent work out.

WOD
7 rounds
10 SDLHP (65#)
10 Ring Dips (redband assist)

Time: 8:30

10 KB Swings 1 burpee
9 KB Swings 2 burpees
8 KB Swings 3 burpees
7 KB Swings 4 burpees
6 KB Swings 5 burpees
5 KB Swings 6 burpees
4 KB Swings 7 burpees
3 KB Swings 8 burpees
2 KB Swings 9 burpees
1 KB Swings 10 burpees

Time: 7:09

02/16/09

WOD
5 Rounds
15 DB Thrusters (25#)
12 Pull ups
10 DB Renegade Rows (25#)
60 Flutter Kicks between Rounds

Time: Approx. 27 Minutes

This was a killer wod. It didn't look like it would be as tough as it was. Jen thought it would take 15 minutes but as you can see it took way more than that.

02/15/09

WOD
21-18-15-12-9-6-3
O-bar rollouts
Clean and Jerk (65#)
Ring Dips (red band assist)

02-13-09

WOD
10-9-8-7-6-5-4-3-2-1
KB Snatch (r)
KB Snatch (l)
KB Step up
Elevated push up
KB Sit up

Used 25# KB. Need to move up to the 30#.

02/13/09

WOD
10 reps, 4 rounds
Back Squats (105#)
Ring Rows
Weighted Sit ups (35#)

02/12/09

WOD
"Roving Bear"
Using 25# DB
5 Rounds:
4 Walking Lunges
7 DB Cleans
4 Walking Lunges
7 DB Front Squats
4 Walking Lunges
7 DB Push Press
4 Walking Lunges
7 DB Split Jerks

The DBs are not to be put down until the round is complete.

Time: 13:44

02-11-09

WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts (135#)
Pull ups

02-10-09

WOD
"Betty"
5 rounds
12 Push press (65#)
20 Box jumps

Time: 9:05

10-9-8-7-6-5-4-3-2-1
Push up
V-up

02-09-09

WOD
2-4-6-8-10-8-6-4-2-4-6-8-10
Burpee box jump
Goblet squat (25#)

Time:16:22

3 Rounds
9 DB Snatches R then L (30#)
15 Overhead Squats
21 Burpees

02-07-09

WOD
Filty Fifty
50 Box Jumps
50 Jumping Pull ups
50 KB Swings (44#)
50 Lunge Steps
50 Knees to Elbows
50 Push Presses (45#)
50 Sit ups
50 Wall Balls
50 Burpees
50 Double Unders

Time: 31:00

02/06/09

WOD
"Revolution"
25 minute spin
21-15-9
Elevated push up
Ring Pull ups
Box Jumps

Time: 8:24

Went to the 5 am class for insomniacs.

02-05-09

WOD
Phase I
10 minute Bike
Phase II
AMRAP in 20 minutes
5 pistols (purple band assist)
10 Deadlifts (135#)
15 Knees to elbows
Phase III
200 sit ups

02/04/09

WOD
21 Overhead Squats (65#)
42 Pull ups
15 Overhead Squats
30 Pull ups
9 Overhead Squats
18 Pull ups

Time: 17:35

I ripped a callus open after 60 pull ups and while it didn't really hurt the blood was a bit distracting. Regardless, finished the pull ups strong.

02/03/09

WOD
3 Rounds
50 Squats
40 KB Swings (35#)
30 Box Jumps
20 Push ups
10 Pull ups

Time: 19:24

Navy Seals WOD

Deck of Cards:
Hearts: Renegade-Row push-up (25lb)
Spades: Squat Jumps
Diamonds: Weighted sit-ups (45lb)
Clubs: Pistol each leg (use purple band for assistance)
Notes: Use regular deck of cards and do face value in repetitions of each card turned over. Face cards are J = 11, Q = 12, K = 13, Ace = 14

02/02/09

WOD
21-18-15-12-9-6-3
Deadlifts (125#)
Push Press (65#)

02-01-09

WOD
Revolution
25 minute Spin
21-15-9
Burpee Box Jumps
1 leg deadlift R
1 leg deadlift L
Ring Dips - red band assist

01-31-09

WOD
80 Squats
40 Push ups
20 Pull ups
64 Squats
32 Push ups
16 Pull ups
48 Squats
24 Push ups
12 Pull ups
32 Squats
16 Push ups
8 Pull ups
16 Squats
8 Push ups
4 Pull ups

Time: 17:35

01/30/09

WOD
100 Wall Balls
80 Sit ups
60 Push ups
40 Squats
20 Burpees
10 Thrusters (45#)
10 Thrusters
20 Burpees
40 Squats
60 Push ups
80 Sit ups
100 Wall Balls

Time: Approx. 27 minutes

01/29/09

Rest Day

100 Squats
100 Weighted Sit ups (20#)
100 Push ups

Just needed to loosen up these old joints before I started a day of sitting.

01-28-09

WOD
AMRAP 20 minutes
200 jump ropes
10 DB Snatches r
10 DB Snatches l
20 Shoulder Presses 45#

01-27-09

WOD
10 rounds
5 Pull ups
10 Renegade Rows w push up
15 Weighted Situps (45#)

Time:17:29

WOD
Navy Seals modified
Annie
100 Pull ups (ripped open my hand @ 75 finished with jumping)
100 Push ups
100 Sit ups
100 Squats

Time:20:57

01/26/09

WOD
5 Rounds
21 Overhead Walking Lunges (45#)
21 Burpees

01/25/09

WOD
Revolution
25 minute Spin
21-18-15-9-6-3
Wall Ball Cleans
Thrusters (45#)
Wall Ball Sit ups

Time: 16:42

01/24/09

WOD
"Charge"
5 DB Shoulder Presses (25#)
10 Ring Dips (red band)
5 DB Should Presses
10 Ring Dips
15 KB Squats (44#)
5 DB Should Presses
10 Ring Dips
15 KB Squats (44#)
20 KB Swings
5 DB Should Presses
10 Ring Dips
15 KB Squats (44#)
20 KB Swings
25 Push ups
5 DB Should Presses
10 Ring Dips
15 KB Squats (44#)
20 KB Swings
25 Push ups
30 Box Jumps

Time: 15:58

01-23-09

WOD
10-8-6-4-2-2-4-6-8-10
Back Squats
Push ups
Knees to elbows

01-22-09

WOD
Navy Seals
10 Ring Push ups
10 weighted Sit up (45#)
30 Thrusters (65#)
50 Pull ups
30 Ring Push ups
30 weighted Sit ups
20 Thrusters
35 Pull ups
50 Ring Push ups
50 Weighted Sit ups
10 Thrusters
20 Pull ups

Time: 31:42

Thrusters were tough but felt strong on pull ups.

01-21-09

WOD
5 rounds
12 one leg deadlift (20# DB)L
12 one leg deadlift R
12 one arm DB Swing (R) 25#
12 one arm DB Swing (L)
12 Renegade Rows (25#)

Time: 19:39

The one leg deadlifts were challenging. One side is definitely more flexible and stronger than the other. This is a good movement that works on balance as well as core strength.

01/21/09

WOD
5 Rounds
10 DB Snatches (L)
10 DB Snatches (r)
10 Ring Dips (red band assistance)
10 Box Jumps
20 DB Walking Lunges between each round

Started with 20# DB after 3 rounds switched to 25#. Should have done entire wod with 25#.

01-20-09

WOD
Crazy Eights
8 rounds
8 Push ups
8 BoxJumps
8 Ring Dips
8 Burpees
8 Weighted Sit ups (45#)
8 Wall Balls
8 Pull ups
8 Air Squats

Time: 33:58

01/19/09

WOD
On a running clock every 2 minutes:
5 Rounds
30 Wall Balls (14#)
5 Rounds
50 Air Squats
5 Rounds
30 Sit ups

01/18/09

WOD
"Revolution"
25 Minute Spin
10 Back Squats (75#)
50 Box Jumps
20 Back Squats
40 Box Jumps
30 Back Squats
30 Box Jumps
40 Back Squats
20 Box Jumps
* ran out of time ( I don't like not finishing a wod although I think this might have been overly ambitious)
50 Back Squats
10 Box Jumps
40 Back Squats
20 Box Jumps
30 Back Squats
30 Box Jumps
20 Back Squats
40 Box Jumps
10 Back Squats
50 Box Jumps

1/17/08

Rogue Fitness Crossfit Toldeo
"First Annual Showdown in Frogtown"
We (my peeps, Sharon F. and Feng) traveled to Todelo to participate in the Grand Opening.
It was a lot of fun and we meet a bunch of awesome crossfitters. I was assigned to do "Grace", Feng "Karen" and Sharon "Rowing Helen". Feng and I would have liked to switched WODs as I would have much rather done 150 Wall Balls (I know I am one of the few people who likes wall balls) and Feng wanted to do 30 Clean and Jerks (actually she wanted to do all three wods).

"Grace" modified 70# (was told it was 75#)
30 Clean and Jerks

Time: 3:58

Team WOD
240 Jumping Squats
180 Box Jumps
120 Burpees
60 Pull ups

Time: 11:12

Teams had to consist of at least one female and while Sharon, Feng and I wanted to participate as a team we agreedto split up so some of the guys could participate. I teamed with two guys from Rogue Fitness Colombus. They were awesome but I did hold my own. As a team you have to complete the number of reps assigned. Box jumps and pull ups could only be done one at a time (if that makes sense).

"Rord" on a running clock, do:
100 Overhead Squats (65#)

Every minute do:
5 Pull ups
10 Push ups

Note: Set countdown timer or use timing partner. Start the clock and start cranking out your back squats. At the minute set the bar down, and get on the pull-up bar then push-ups. As soon as you are done with the push-ups, get back to the squats. Do not re-set the clock, just get as many back squats in as you can in the remaining minute. This workout gets old very fast...that minute seems like 20 seconds. Scale weight if necessary. You can thank Rob for this one - his version had 10 pull-ups, so modify if you want.

Time: 15:47

01-15-09

WOD
100 Push ups
21-15-9
Squat Clean Thruster(65#)
Burpee

Time: 15:33

3 rounds
30 Weighted Sit ups (45#)
20 Knees to Elbows

01-14-09

WOD
FGB
Tabata 45:15
SDLHP
Box Jumps
Push Press
Bike
Wall Ball

65# used

01/13/09

WOD
AMRAP 20 minutes
5 Shoulder Presses (65#)
10 Ring Dips (red band)
15 Push ups

Rounds: 7

01-12-09

WOD
10-9-8...3-2-1
Snatch (r)
Snatch (l)
DB Row
DB Push Press
Rocking sit up

Time:17:46

01-11-09

Revolution
25 minute spin
10-20-30-20-10
American KB Swing
Flip Squat
Figure 8 Upper Cut

I really struggled through this wod perhaps it has to do with all the snow shoveling.I can't wait for Spring this snow and cold really sucks!

01/11/09

I came across this article about colds in the NYT and thought it was perfect for this time of year. I always wondered about exercising when you have a cold because for the most part colds make you feel like crap and you don't feel like doing anything. I will now be more motivated to workout as it appears there is no negative effects and possibly some positive. Working out almost always makes me feel better.

01-10-09

WOD
50 Burpees
50 Arm Haulers
50 Thrusters
50 Triceps Push ups
50 Weighted Lunge Steps
50 Sit ups
50 Shoulder Presses
50 KB swings

Time: 24:±

01/09/09

WOD
21-18-15-10-5
Wall ball sit ups
Clean to Wall Ball (or as Jen put it clean the wall )
10 Manmakers (or as Sharon said "Badass Bitch Maker) between each round.

Time: 19:01

This wod was a whole lot tougher than it looked. Perhaps it was thinking we were just going to clean the wall ball vs clean to a wall ball.

01-08-09

WOD
5 Rounds
30 Box Jumps
20 Thrusters (55#)
10 Deadlifts (145#)

Time: 30:13

01/07/09

Warm-up
32-20-10
Push ups
Arm Haulers
Burpees

WOD
10-9-8...4-3-2-1-1-2-3-4...8-9-10
KB Swings (44#)
Sit ups
Air Squats
Ring Rows

Time: 16:45

Jeez, Jen's warm-ups are workouts in themselves.

01/06/09

WOD
25 Wall Balls (14#)
25 Sit ups
10 Ring Dips (assisted with red band)
20 Knees to Elbows
30 Box Jumps
40 KB Swings
50 Wall Ball Sit ups
40 KB swings
30 Box Jumps
20 Knees to Elbows
10 Ring Dips
25 Sit ups
25 Wall Balls

Time: 17:58

01/05/09

WOD
30-20-15-9-5
Back Squats
Pull ups (dead hang with green band) 10 only
Push Press
Weighted Step ups

I wimped out on the Back Squats and only did 75#. After back squating 95# in yesterday's wod I was a bit sore and wanted to insure good form. Still working on this but it has gotten a whole lot better. My knees are not buckling and my heels are only coming up slightly.

01/04/09

WOD
3 Rounds
21 Back Squats (95#)
21 Box jumps
21 DB Snatches (r)
21 DB Snatches (l)

Time: 18:44

Revolution
Spin 20 minutes
21-15-9
SDLHP (65#)
American KB Swings (35#)
Goblet Squats (35#)

Time: 8:29

01-03-09

WOD
10-9-8-7-6-5-4-3-2-1
Burpee box jumps
Push jerk
Wall ball situp

Time:16:27

WOD
Navy Seals
AMRAP in 20 minutes
5 Thrusters
7 Power Cleans
10 SDLHP

6 rounds

01-01-09

WOD
"Death by Thrusters"
First minute 1 thruster
Next minute 2 thrusters
Keep going until you can't do any more in the minute. Once you max out go back down.

Max. Reps: 9

WOD
CF Baseball AMRAP 20 minutes
1st base 10 jumping squats
2nd base 10 push ups
3rd base 10 v-ups
Home plate - pick from hopper

Runs:8 runs