11/29/2011

It looks like I have injured (possible tear) my hamstring.  I will be significantly modifying my wods until it heals, which it appears may be awhile.

I. 8 min Spin

II. 20:10 x 20
Plank Holds
Sit ups

III. 5 Dead Hang Pull ups
50 Ring Rows
15 Ring Push ups

11/17/2011

I. 12 minute AMRAP
500m Row/25 KB Swings/25 Squats/25 Sit ups

II. 3 minutes AMRAP x 5
6 Thrusters
6 Push ups
6 V-ups
1 minute REST between rounds

I felt like crap today. A cold and it has taken up residence in my chest making the thrusters even more painful then usual.

11/16/2011

I. 1000m Row/30 Squats/20 Sit ups/10 PVC Rollout/3 Dead Hang Pull ups/10 PVC Rollouts

II. AMRAP 10 minutes
"Cindy"
5 Pull ups
10 Push ups
15 Squats
1 minute REST
AMRAP 10 Minutes
10 Deadlifts
10 Cleans
Using one bar (100#)

III. Tabata 20:10 x 4
Flutter Kicks/Sit ups

11/15/2011

I. 500m Row/30 Squats/10 PVC Rollouts

II. Deadlifts 3-2-1-1-1 (205#)

III. 5 Rounds (using one bar 65#/95#)
5 Deadlifts
10 SDLHP
15 Hang Power Cleans
20 Push Presses
Time: 18:28

My goal today was to beat my time of 21:19 for this WOD.  It felt good to be able to beat it.

11/14/2011

I. 600m Row/30 Squats/20 Sit ups/10 PVC Rollout/5 Dead Hang Pull ups/400m Row

II. AMRAP 3:00 on:1:00 Rest
2 Rounds at each Station
Station1
5 OHS (50#)
10 Lateral Jumps over the Bar
Station 2
5 Wall Balls (20#)
10 Box Jumps

III. 5 Wall Climbs

11/13/11

I. 3 Rounds
500m Row/30 Squats/20 Sit ups/10 PVC Rollouts

II. EMOTM 15 minutes
2 Power Cleans (75/85/100#)
8 Box Jumps
5 minutes on: 2 minutes rest to add weight

III. Stretch

11/12/2011

I. 500m Row

II. Rowing Pyramid
1:00 Row:1:00 Rest
2:00 Row:2:00 Rest
3:00 Row:3:00 Rest
4:00 Row:4:00 Rest
3:00 Row:3:00 Rest
2:00 Row:2:00 Rest
1:00 Row:1:00 Rest

11/11/11

I. 8 minute AMRAP
200m Row/10 Squats/10 Lunges/10 Push ups/5 Dead Hang Pull ups/5 PVC Rollouts

II. 5 x 5 Deadlifts

III. 5 x
10 one-arm DB Snatch
50 Sit ups
Time: 12:32

11/10/2011

I. 1000m Row/30 Squats/10 PVC Rollouts
200m Row/30 Squats/10 PVC Rollout

II. Front Squats 3-3-1-1-2-1 (115#)

III. 21-15-9
Wall Balls (20#)
Weighted Sit ups (25# plate)
Box Jumps
Time: 8:03

11/09/2011

I. 750m Row 2 x 10 PVC Rollouts/10 Squats/10 Push ups/10 Lunges/5 Dead Hang Pull ups

II. Tabata 20:10 x 8
Pull ups/Push ups/Sit ups/Squats/Handstand Holds/Flutter Kicks

III. 500m Row

11/08/2011

I. 3 x 500m Row/30 Squats/20 Sit ups/10 PVC Rollouts

II. Shoulder Press 3-3-3-1-1-1 (100#)

III. 15-12-9-6-3
Front Squats (75#)
Toes to Bar
Time: 10:31

800m Run

11/04/2011

I. 500m Row/30 Squats/10 PVC Rollouts

II. 10 - 1
Manmakers/Badass Bitchmakers (Grab yourself 2 dumbells, drop down and do a push up while holding the DBs, crank out a row with each arm, squat clean the DBs into a thruster...that's 1 rep)
Rocking chairs
Time: 19:24

III. 500m Row

11/3/2011

I. 2,000m Row/30 Squats/20 Sit ups/10 Push ups

II. Back Squats 3-3-2-1-1-1 (140#)

III. 50-40-30-20-10
Wall Balls
Ab Ball Tosses
Lunges
Time: 17:10

I have been recording my workouts for the past three years.  It is always fun to go back and revisit a WOD.  I did this WOD two years ago and it took me 18:00 minutes.  So I was pretty pleased that I was able to shave off almost a minute from my previous time.

11/2/2011

I. 1000m Row
8 minutes AMRAP
200m Run/10 Squats/10 PVC Rollout/10 Push ups/10 Lunges/5 Dead Hang Pull ups

II. EMOTM for 20 minutes
3 SDLHP
6 Push ups
9 Sit ups

III. Tabata 20:10 x 8
Wall Sits/Wall Climbs