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
Rogue Fitness
Friday, June 26, 2009
Thursday, June 25, 2009
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
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
Wednesday, June 24, 2009
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
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
Tuesday, June 23, 2009
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
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
Monday, June 22, 2009
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
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
Sunday, June 21, 2009
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).
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).
Saturday, June 20, 2009
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.
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.
Friday, June 19, 2009
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
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
Thursday, June 18, 2009
Wednesday, June 17, 2009
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.
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.
Tuesday, June 16, 2009
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
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
Monday, June 15, 2009
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
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
Sunday, June 14, 2009
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
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
Saturday, June 13, 2009
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.
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.
Friday, June 12, 2009
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.
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.
Wednesday, June 10, 2009
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
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
Tuesday, June 9, 2009
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
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
Monday, June 8, 2009
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
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
Sunday, June 7, 2009
06-07-09
Revolution
25 minute spin
"Elizabeth"
21-15-9
Squat Clean (75#)
Ring Dips (purple band)
Time:12:09
25 minute spin
"Elizabeth"
21-15-9
Squat Clean (75#)
Ring Dips (purple band)
Time:12:09
Saturday, June 6, 2009
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
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
Friday, June 5, 2009
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
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
Thursday, June 4, 2009
Wednesday, June 3, 2009
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.
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.
Tuesday, June 2, 2009
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.
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.
Monday, June 1, 2009
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.
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.
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