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