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.