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