Happy New Year

12/30/2013

I. 10K Row
Time: 46:42

II. 15-12-9-6-3
Pull ups
Clean & Jerk (65#)
Push up

I was super tired after the row.  I didn't realize it had taken so much out of me. Rest day is in order for tomorrow.

12/29/2013

This is what I did today! Not a bad little WOD.  It took about 30 minutes but I wasn't moving very fast this morning.

12/28/2013

Started the day with a 45 minutes walk at the dog park.

 

 

 4.29 mile run 10:12 mile pace

 
And then headed out for a run as the sun was shining and it wasn't too cold. First run since the marathon in November. It felt great to lace up my running shoes.

12/27/2013

I. Row
3 x 3000
5:00 min Rest
1. 3000 - 2:06.3/500m
2. 3000 - 2:11.0/500m
3. 3000 - 2:11.3/500m

II. 100 Sit ups
50 Push ups

III. Foam Rolling

12/26/2013

Row
1:00:00
4:00 Row, 1:00 min Rest
12460m

12/25/2013

I. 3 x
2:00 min Row
30 Squats
10 PVC Rollouts
17 Push ups

II. 7 x 2 Back Squats
115#/last set 120#

III. 5 min interval x 4
500m Row
12 Push Presses (65#)
21 Wall Balls (14#)

12/23/2013

I. Row
2 x 25:00 min row
varying the stroke rate every two minutes
75 Sit ups

II. 2 x
30 Squats
10 PVC Rollouts

III. EMOM 12 minutes
Odd = Deadlifts (145#)
Even = 10 Push ups

IV. 30 - 20 - 10
Push Press (65#)
Row (calories)

Went back to the gym this evening and did this:

50 of each
Burpees
KB Swings
Push ups
Sit ups
Lunge Steps
Squats
Time: 19:24

12/22/2013

!, 2 x
2:00min Row
30 Squats
10 PVC Rollouts
17 Push ups

II. 12 Days of Christmas
1 thruster (65#)
2 Front Squats
3 Push Presses
4 Hang Power Cleans
5 Deadlifts
6 Pull ups
7 KB SDLHP (16Kg)
8 KB Swings
9 Box Jumps
10 Lunge Steps
11 V-Ups
12 Burpees!
Time: 23:14

Just like the song, 1 thruster, 2 Front Squats and 1 Thruster, 3 Push press, 2 front squats and 1 Thruster...

12/21/2013

I. 2 x
2:00 min Row
10 PVC Rollouts
30 Squats
17 Push ups

II. "Jackie"
1000m row
50 Thrusters (45#)
30 Pull ups
Time: 12:13

III. 30 Windshield Wipers

IV. 2K Row
Time: 8:05

12/20/2013

I. 2 x
2:00 min. Row
30 Squats
10 PVC Rollouts
17 Push ups

II. 734 WOD #2
15 min AMRAP
40 Burpees
10 Ground to Overhead (65#)
35 Burpees
10 Ground to Overhead
30 Burpees
10 Ground to Overhead
25 Burpees
10 Ground to Overhead
20 Burpees
10 Ground to Overhead
Score: 151

III. Stretch

12/19/2013

REST DAY!

Much needed.  Between rowing, crossfitting and dog walking in the snow and cold I was feeling tired!

Still did this to get the blood flowing after coaching for an hour in a cold box:

3 x
2:00 min Row
30 Squats
10 PVC Rollouts
16 Push ups

12/18/2013

I. Row
10,540m
Time: 50 Minutes

II. 100 sit ups

III. 4 x
21 Deadlifts (135#)
50 Double Unders
Time: 20:14

I am so frustrated with my inability to master the double unders.  Some day are better than others, today was not one of those days.

12/17/2013

I. 3 x
2:00 min Row
30 Squats
10 PVC Rollouts
16 Push ups

II. 3 x 5 Snatch Grip Push Press
2 RM Hang Snatch (60#)

III. AMRAP 7 minutes
Burpees/with 6" target
Score: 79

12/16/2013

I. Row
12 x 500m
2:00 min Rest

This was insanely challenging.  I was able to keep each round under 2:00/500m. These workouts are definitely pushing me to challenge myself.

II. AMRAP 15 minutes
20 Push ups
50 Squats

III. 20 x
5 Sit ups
5 Push ups
5 Squats
Time: 13:22

IV. Coffee and Protein Smoothie!

12/15/2013

Started the day snow shoveling, yuck!

I. 3 x
2:00 min Row
10 PVC Rollouts
30 Squats
16 Push ups

II. 10 -1
Hang Power Cleans
Push Jerk
Front Squat
All at 75#
Time: 22:20

The front squats were the hardest part of this WOD.

III.  Foam Roller

12/14/2013

REST DAY

A must needed rest day! I did do 60 minutes of Yoga online at Yoga Vida.  I like this site as there are a lot of different classes.  And for $10 per month you have unlimited access.  Check it out!

12/13/2013

I. Row
1500 x 4
5:00 min rest between sets

1) 2:04.2/500m
2) 2:04.7/500m
3) 2:05.2/500m
4) 2:06.3/500m

II. 5 x 5
Front Squat (65#)
OHS (45#) last set @ 50#

III. Stretch

12/12/2013

I. 3 x
2:00 min. Row
10 PVC Rollouts
30 Squats
16 Push ups
(Trying to steadily increase my unbroken push ups)

II. Snatch
5 x 2 (75#)
1 x 80#

III. 5 x
10 Snatches (55#)
20 Sit ups
Time: 8:19

12/11/2013

I. 60 minutes Row
6 x 9:00 row, 1:00 rest
Did this same workout last week, and was able to row more efficiently.
Last week average = 2:21/500m
This week average = 2:17/500m

II. "Jack"
20 minutes AMRAP
10 Push Jerks (75#)
10 KB Swings (16kg)
10 Box Jumps
Rounds = 10

III. Stretch

12/10/2013

I. 3 x
250m Row
10 PVC Rollouts
30 Squats
16 Push ups

II. Squat Clean and Jerk
3 x 3
Front Squat (100#)
Power Clean (100#)
Split Jerk (100#)

1 RM Squat Clean and Jerk (100#)

III. Stretch

12/9/2013

I. Row
25 minutes - 5304m
3 min REST
25 minutes - 5203

II. 3 x
10 PVC Rollouts
30 Squats
15 Push ups

III. Skill - Double Unders

12/08/2013

I. Circuit training with Ann Arbor Rowing Club

II. Partner WOD
3 x
50 Double Unders
40 Wall Balls
30 Box Jumps
20 Cleans (85#)
10 Manmaker (20# DB)

One person working at a time.

III. Yoga for Runners (Yoga Vida an online site offering an array of Yoga classes.  $10 per month gets you unlimited yoga with some awesome instructors.) I tried the Yoga for Runners, 40 minutes which focused on hamstrings, hips and calves. 

12/07/2013

Now that Marathon training is over, its back to the gym on Saturday morning.  I love the Saturday morning women CF class and missed seeing and working out with these amazing women. Also, tried out my new Reebok Crossfit shoes, I was a bit skeptical but actually loved them.

 I. 2 x
500m Row
30 Squats
15 Push ups
10 PVC Rollouts

II. "Erin"
5 x
15 DB Split Clean (25#)
21 Pull ups
Time: 19:39

III. Stretch

12/06/2013

I. 3 x
30 Squats
10 PVC Rollouts
15 Push ups
1:00 Plank

II.
5 x 3 Back Squat (105#)
5 x 3 Press (80#)

12/05/2013

I. 3 x
500m Row
30 Squats
10 PVC Rollouts
15 Push ups
45 sec. Plank Hold

II. Row
25 min. 5,223m
Rest 3 min
25 min 5,210m

III. Stretch

12/04/2013

I. 60 minutes Row
6 x 9:00 min with 1:00 min REST

II. 5 minutes Double Unders

III. 20 x
5 Push ups
5 squats
5 Situps

12/3/2013

Great Thanksgiving weekend in NYC.  Lots of walking, eating and a bit of shopping.
Now back to work!

I. 3 x
500m Row
30 Squats
15 Push ups
10 PVC Rollouts
30 Sec. Plank Hold

II.
5 x 3 Front Squat (95#)
These seemed tough today, trying to increase the weight by 5# each week.
5 x 3 Press (80#)
3 x 5 Clean (100#)
+ 2 @ 105#

III. Stretch

11/28/2013

Happy Thanksgiving! Got my WOD in early.  Flying the NYC for a visit with Ilana and Thanksgiving dinner at Hundred Acres. Hoping for no flight delays.

 I. 2 x
500m Row
30 Squats
10 PVC Rollouts
15 Push ups

II.  "The Don"
66 Deadlifts
66 Box Jumps (did step ups)
66 KB Swings
66 Knees to Elbows
66 Sit ups
66 Pull ups (did half pull ups and half push ups)
66 Thrusters
66 Wall Balls
66 Burpees
66 Double Unders

After this I will eat with no regrets :)!

11/27/2013

I. 2 x
500m Row
30 Squats
10 PVC rollouts
15 Push ups

II. Partner Fun this morning with my two favorite peeps
One person working at a time
200 Double Unders
30 Renegade Rows (20# DB)
30 Deadlifts (125#)
30 Bar over Burpees
40 Renegade Rows (20# DB)
40 Deadlifts (125#)
40 Bar over Burpees
50 Renegade Rows (20# DB)
50 Deadlifts (125#)
50 Bar over Burpees

11/26/2013

I. 3 x
500m Row
30 Squats
10 PVC Rollouts
15 Push ups

II.
5 x 3 Front Squats (95#)
5 x 3 Press (85#)
3 x 3 Cleans (100#)

III. "Annie"
50 - 40 - 30 - 20 - 10
Double Unders
Sit ups

I am determined to master the double under.  Some days I can knock them out and others I suck, like today.  I strive to be consistent.

11/25/2013

I. 2 x
2:00 min Row
30 Squats
10 PVC Rollouts
15 Push ups

II. Inch Worms, Burpee Broad Jumps and OHS

III. 3 x
10 OHS (45#)
50 Double Unders
Time: 8:05

Double Unders are starting to click, but still need work.

11/24/2013

I. 2 x
500m Row
30 Squats
10 PVC Rollouts
15 Push ups

II. Partner WOD
50 Deadlifts (115#)
60 Toes to Bar
70 Cleans (75#)
80 Hollow Rocks (20# DB)
90 Snatches (55#)
100 Sit ups

III. Stretch

11/23/2013

I. 3 x
500m row
30 Squats
10 PVC Rollouts
15 Push ups
2 Dead Hang Pull ups

II.
1000m Row
20 Snatches (45#)
60 Bar over Burpee
20 Snatches
1000m row
Time: 23:52

III. 3:30 min Plank Hold

IV. Stretch

11/22/2013

I. 3 x
500m Row
30 Squats
10 PVC Rollouts
10 Ring Push ups

II. 5 minutes
Double Unders

III. 1 mile run

11/21/2013

I. 3 x
500m Row
30 Squats
10 PVC Rollouts
10 Push ups

II.
5 x 3 Front Squat (95#)
5 x 3 Press (85#)
5 x 3 Clean (95#)
+ 1 @ 100#

III. Skills
Double Unders

11/19/2013

I. 3 x
500m Row
20 Squats
10 PVC Rollouts
10 Push ups

II. 5 x 5 Front Squat (85#)
5 x 5 Press (75#)
5 x 3 Cleans (90#)

III. Skills
Double Unders

11/18/2013

I. 5 minute AMRAP
100 Jump Ropes
30 Squats

II. EMOTM 7 minutes
Squat Clean (65#)

III. "Barbara"
5 x
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
REST 3 minutes between Rounds

11/17/2013

I. 1200m Run
20 Squats
10 Push ups
10 PVC Rollouts

II. Partner WOD
One rower, one bar, one person working at a time
1000m row
100 Hang Power Cleans (75#)
800m Row
80 Hang Power Cleans
600m Row
60 Hang Power Cleans
400m Row
40 Hang Power Cleans
200m Row
20 Hang Power Cleans

11/14/2013

I. 500m Row

II. Row
10 x 1 min. on 1 min off

III. 5 x 5 Front Squat (65#) hold at bottom
5 - 5 - 5 - 3 - 3 - 3 Push Press (85#)

IV. Tabata 8 x 20:10
Sit ups (100)
Push ups (48)

11/13/2013

I. 500m Row
30 Squats
10 PVC Rollouts
10 Push ups

II. 50-40-30-20-10
DB Push Press (25#)
Pull ups

III. Stretch

11/12/2013

Marathon training seemed to have taken over my life. On November 3, 2013 I completed the NYC Marathon. What an experience! I wasn't sure I would be able to run 26.2 miles and still be standing at the end. But I did it, I was able to walk the 2 miles (or at least that is how it felt) to meet my family, walked up the 3 flights of stairs to my daughter's apartment and even better down the next day.  I had little to no soreness the next day, expect for a few black toenails, I felt awesome!

So now back to Crossfit and building strength.

I. 3 x
500m Row
30 Squats
15 Push ups
5 Dead hang pull ups

II. 5 x 3 Front Squats (85# seems like I lost some strength)
5 x 3 Press (80#)
3 x 5 Cleans (90#)

III. 100 Sit ups

09/26/2013

I. 500m row
3 x 10 squats/ 10 push ups

II. 2 x
50 sit ups
3 Toes to Bar to 3 Pull ups
10 Dips

III. 3.1 Mile Run
Time: 30:37
Pace: 10:00

09/25/2013

6.52 Mile Run
Time: 1:05:00
pace: 9:58

09/24/2013

I. 500m Row
10 PVC Rollouts
20 Squats

II. Front Squats
10 = 45#
10 = 65#
3 = 75#
3 = 75#
3 = 85#
3 = 85#
3 = 85#
3 = 85#

III. 2 x
25 Sit ups
3 Toes to Bar
3 Pull ups
3 Ring Dips

09/23/2013

I. 500M row
10 PVC Roll outs
25 Push ups
20 Squats

II. The Chief
3 Power Cleans (95#)
6 Push ups
9 Squats

III. Foam Rolling

09/22/2013

I. Partner WOD
25 Pull ups
50 Deadlifts 95#
50 Box Jumps
50 Snatches 16kg
50 Burpees
25 Pull ups

II. 2 x
50 Sit ups
3 Toes to Bar
3 Pull ups
3 Ring Dips

09/21/2013

Dances with Dirt

Ran three legs of 100K Team Relay

I. 2.4 mile + 6.1 mile trail run in the morning

II. 7.0 mile trail run in the afternoon

Long day, lots of fun and laughs with an awesome group of women.

09/17/2013

I. 500m Row
10 PVC Rollouts
10 Squats
10 Push ups
10 Squats
10 Push ups
10 Squats
5 Push ups

II. 1000m Row
50 Burpees
50 KB Swing (16kg)
Rest 3 minutes
then do again

Feeling very tired this morning.  Struggled to complete this WOD.

09/16/2013

I. 1000m Row
10 PVC Rollouts
10 Squats
10 Push ups
10 Squats
10 Push ups
10 Squats
5 Push ups
2 - 2 - 1 - 1 - 2 Dead Hang Pull ups

II. 5 x
Every 4 minutes complete:
200m Run
7 Deadlifts 135#
7 DB Push Press (30#)

III. Form Roll

09/15/2013

I. 1200m Run
10 PVC Rollouts
10 Squats
25 Push ups
10 Squats
2 - 2 - 1 - 1 - 1 Dead Hang Pull ups

II. 2 x
10 Deadlifts (125#)
20 Wall Balls
30 Sit ups
400m Run
Time: 11:39

III. Core WOD
2 x
25 Sit ups
25 Crunches left
25 Crunches right
5 Wall Walks

9/14/2013

16.13 Mile Run
Time: 2:42
Pace: 10:11

Then, when Sheldon and Meri found out I went running without them, they insisted on a 2 mile walk.

09/13/2013

REST DAY

500m Row
10 PVC Roll outs
25 Push ups
20 Squats
2 - 2 - 1 - 1 - 1 Dead Hang Pull ups
10 Squats

7 x 20:45 Row
500m Row

Mobility Work

09/12/2013

I. 500m Row
10 PVC Rollouts
25 Push ups
10 Squats
2 - 1 - 1 - 1 Dead Hang Pull ups
10 Squats

II. 5 x 5 Front Squats 75#

III. AMRAP 8 minutes
5 Push ups
10 Sit ups
Double reps each round

IV. 4.47 mile Run
Time: 43:32
Pace: 9:44

09/11/2013

REST DAY

09/10/2013

I. 500m Row

II. Snatch (65#)

III. 5 x
Every 5 minutes complete:
10 Snatches (65#)
10 Pull ups
10 Dips

IV. 4.15 mile Run
Time: 43:05
Pace: 10:23

Slow hot and humid run

09/09/2013

I. 500m Row
10 PVC Roll outs
25 Push ups
10 Squats
2 - 1 - 1 - 1 Dead Hang Pull ups

II. 10 X
1 Clean and Jerk 85#
5 Pull ups
10 Push ups
15 Squats
Time: 20:15

III. Stretch

09/08/2013

I. 500m Run
10 PVC Rollouts
10 Squats
25 Push ups
10 Squats
1 - 1 - 1 - 1 - 1 Dead Hang Pull ups

II. Partner WOD
30 minutes AMRAP
20 Power Snatches (65#)
Alternate every 5
20 Burpees
Alternate every 5
2 x 20 m prowler push (90#)
together

III. Stretch

09/07/2013

15.13 mile Run
Time: 2:34
Pace: 10:15

Longest run so far in prep for NYC Marathon in Nov. Finally feel like I just might be able to do this marathon.

09/05/2013

I. 1000m Row
10 PVC Rollouts
20 Squats
10 Push ups
1 - 1 - 1 - 1 - 1 Dead Hang Pull ups
5 push ups in between

II. 5 x 5 Deadlifts 155#

III. 6 minutes
Alternate 1 minute Leg Lifts/1 minutes Plank Hold

09/04/2013

I. 500m Row
10 PVC Rollouts
20 Squats
10 Push ups
10 PVC Rollouts

II. 15:15 x 12
SDLHP (65#)
Hand release Push up
DB Hang Power Clean (25#)
Box Jumps

III. 4.16 mile run
Time: 40:18
Pace: 9:41

09/03/2013

I. 1000m Row
10 PVC Rollouts
10 Squats
10 PVC Rollouts
10 Squats

II. Back Squats
5 x 5 85#
3 x 3 95#

III. 5 Rounds
10 Box Jumps
15 Push ups
20 Squats
Time: 11:10

09/02/2013

6.43 Mile Run
Time: 1:05:02
Pace: 10:06

08/31/2013

12 mile Run

Hot, Humid and Hilly!!!!

08/30/2013

Rest Day

3 mile run

08/29/2013

I. 1000m Row
10 PVC Rollouts
10 Squats
10 PVC Rollouts
10 Squats
10 OHS

II. 5 x 5 Front Squats  75#

III. 5 x 5 Shoulder Press 65#

100 Sit ups
500m Row

8/28/2013

4.46 Mile Run
Time: 44:05
Pace: 9:52

Very humid today. Run felt good but seems humidity slowed me down.

08/27/2013

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

II. Hang Power Clean
3-3-2-2-1-1 (105#)
Tired today, struggled with this lift

III. 10 - 1
Power Clean (95#)
Push ups

08/26/2013

I. 500m Row
10 PVC Rollouts
10 Squats
25 Push ups
10 Squats
10 PVC Rollouts

II. "Donny"
21-15-9-9-15-21
Deadlifts (135#)
Burpees
Time: 18:35

III. Stretch

08/25/2013

I. Run
9.37 miles
Time: 1:33:20
Pace: 9:57

Beautiful day but a hard run!

II. 500m Row
20 PVC Rollouts

III. 10 x
1 Clean and Jerk
5 Pull ups
10 Push ups
15 Squats

08/24/2013

I. 400m Run
10 PVC Rollouts
20 Squats
25 Push ups

II. Tabata 20:10 x 8
Squats
Shoulder Press (65#)
Thruster (45#)
Jumping Squat
Push ups
Burpee

III. Stretch

08/23/2013

5.11 Mile Run
Time: 48:57
Pace 9:34

Started at a 9:53 pace and ended at 9:08.  Feeling pretty good!

08/22/2013

I. 500m Row
20 Squats
10 PVC Rollouts
25 Push ups

II. Snatch and OHS
EMOTM 5 min
1 Snatch and OHS (55#)
EMOTM 5 min
1 Snatch and OHS (60#)
EMT2M 3 rounds
1 Snatch and OHS (65#)

III. 10 -1
OHS (65#)
Burpees
Time: 21:15

I found this extremely challenging today.  But was determined to stick it out and finish it!

08/21/2013

6.13 Mile Run
Time: 58:29
Pace: 9:32

08/20/2013

I. 500m Row
10 PVC Rollouts
15 Squats
10 Dips
25 Push ups
10 PVC Rollouts
15 Squats

II. 5 x 5 Push Jerk (95#)

III. 10-8-6-4-2
Push Jerk (85#)
5-4-3-2-1
Deadlift (165#)
Time: 6:05

IV. 5 x
Row - 1 min on; 1 min off

08/19/2013

I. 500m Row
10 Squats
10 PVC Rollouts
25 Push ups
10 Squats
10 PVC Rollouts

II. 5 x
400m Run with Med Ball (10#)
20 Wall Balls
Time: 20:17

III. Stretch

08/18/2013

I. 13.1 Mile Run
Time: 2:17:28
Pace: 10:26

II. Partner AMRAP 20 minutes
7 KB Swings
7 Burpees
7 Wall Balls

Alternate movements between partners

08/16//2013

I. 500m Row
20 Squats
25 Push ups
20 PVC Rollouts

II. Filthy Fifty
Box Jumps
Jumping Pull ups
KB Swings (16kg)
Lunge Steps
Knees to Elbows
Push Press (45#)
GHD Back Extensions
Wall Balls
Burpees
Double Unders

Time: 33:05

08/15/2013

I. 500m Row
25 Squats
25 Push ups
20 PVC Rollouts

II. Deadlift 5 x 5
5 @ 95#
5 @ 135#
3 @ 155#

5 x 5 @ 155#

III. 10 -1
Toes to Bar
Burpees (touch the pull up bar)

08/14/2013

I. 500m Row
20 squats
25 Push ups
20 PVC Rollouts

II. 50m Bear Crawl
50m Crab Walk
50m Inch Worm

III. AMRAP 20 minutes
20 Sotz Press
20 Snatches (20# DB)
20 Renegrade Rows (20# DB)

IV. 3.47 mile Run
Time: 34:32

08/13/2013

I. 500m Row
30 Squats
25 Push ups
20 PVC Roll outs

II. Front Squats/OHS
10 FS @ 65#
5 OHS @ 45#
10 FS @ 65#
5 OHS @ 45#
10 FS @ 65#
5 OHS @ 45#

08/11/2013

I. 1200m Run
30 Squats
20 PVC Roll outs
25 Push ups

II.  Partner WOD
4 x
800m Run
40 Pull ups
70 Push ups

Share the work with your partner.

08/10/2013

I am back.  I missed not recording my WODs. Crazy busy!

I. 5K Probility Run in Saline
Time: 27:25

II. 7 mile Run Saline to Ann Arbor
Time: 1:12 minutes

07/09/2013

I. Row
7 x 20:40
5 x 250m 1:00 minute Rest

II. Squats
10 x 10 Air Squats
10 x 5 OHS with PVC Pipe
10 x 3 Squats (15#)
10 x 3 OHS (15#)
5 x 2 Squats (45#)

III. Quad Smashing

07/08/2013

4.38 mile run
Pace: 9:55
Time: 42:23

I. 1 mile walk
50 Leg Levers
10 PVC Rollouts
10 Push ups
8 Ring Dips

II. D.T.
5 x
12 Deadlifts 95#
9 Power Cleans
6 Push Jerks
Time: 14:32

III. Stretch

07/07/2013

I. 50 Leg Levers
20 GHD Sit ups
30 Squats
10 Push ups
9 Ring Dips

II. 1 mile run
21-15-9
Hang Cleans 95#
Wall Balls
Time: 20:13

III. Strongman Class

Basically lifting heavy, awkward stuff. LOTS of FUN!!!!

07/06/2013

7.75 mile Run
Pace: 10:02
Time:1:17:47

70 degrees with 99% humidity at least that's what the weather channel reported today. I love the warm weather and staying out of the sun helped somewhat.  I was hoping to do at least 8 miles today, I guess I am going to have to plan my route better.

07/05/2013

REST DAY

500m Row
50 Leg Levers
20 GHD Sit ups

15 minutes Foam Rolling

07/04/2013

I. 500m Row
50 Leg Levers
10 GHD Back Extension
20 GHD Sit ups

II. Deadlifts 5 x 5
5 = 135#
5 = 155#
5 = 175#
5 = 175#
5 = 185#

III. 5 x
10 Thrusters (45#)
10 Ring Push ups

07/03/2013

4.39 miles
9:55 pace
Time: 42.32

Today's run felt like crap, especially mile 3. However, pace was similar to Monday.

07/02/2013

I. 800m Run
30 Squats
50 Leg Levers

II. Snatch

III. "Randy"
75 Power Snatches (55#)
Time: 13:35

I did not have enough recovery time between work outs.  Definitely tired which impacted by ability to go all out.

07/01/2013

4.37mile run
Pace: 9:49
Time: 41:47


I. AMRAP 8 minutes
30 Squats
50 Leg Levers
20 GHD Sit ups

II. 5 x
1 minute jump rope
10 Front Squat (65#)
5 Plank Jacks

III. "Trevor"
In Teams of 4 with 2 people working at a time
300 Pull ups
400 Push ups
500 Sit ups
600 Squats

07/01/2013

4.38 mile Run

The training begins for the NYC Marathon November 3rd! I am excited and nervous that I finally got into this run.  It is going to take a lot of training for me to be able to do this distance. I am learning more and more that eating and what I eat plays a critical role in my performance.  While my diet is fairly clean, I am finding that certain food are creating problems on some longer runs. 

I love having a goal.  It keeps me focused and motivated

06/30/2013

I. 1 mile run
30 Squats
10 PVC Rollouts
50 Leg Levers
20 GHD Sit ups
20 BAck Extensions

II. AMRAP Partner WOD 20 minutes
5 Pull ups
10 Push ups
15 Squats

Partner 1 completes round while
Partner 2 holds a plank or wall sit

III. Run 1 mile

06/29/2013

7 mile Run
Time: 1:11:03

Not the best time but getting in the miles. Hardest was the miles in the middle.

06/27/2013

I.400m Run
30 Squats
50 Leg Levers
20 GHD Sit ups

II. Lift 10,000 lbs.
Using one rep of the following:
1 Squat (100#)
1 Press (75#)
1 Deadlift (150#)
31 Rounds

One rep at a time and must cycle through all three lifts to complete one round.

I was a bit nervous about the 100# Squat as I have been struggling with my squats. After the first 5 rounds I was feeling pretty good and was able to work out some of the problems  with my squat.

06/26/2013

I. 400m Run
30 Squats
10 Push ups/PVC Rollouts/Dips
50 Leg Levers
20 GHD Sit ups
20 Back Extension

This warm up really helps to warm up my lower back, especially early in the morning. 

II. "Hansen"
5 x
30 KB Swings (16kg)
30 Burpees
30 Sit ups
Time:27:38

III. Walk the dogs

06/25/2013

I. 400m Run
30 Squats
10 PVC Rollouts/Push ups/Dips
50 Leg Levers
20 GHD Sit ups
20 Back Extensions

II. Back Squats
5-5-5-5-5-3-3 (100#)

New O-lifting shoes purchased from Rogue.  I have been struggling for the past year with my o-lifting so I thought I would try these out.  They were definitely different then lifting in my regular shoes (Innov8).  I still struggled a bit with my back squat but otherwise felt pretty good.







III.  Hamstring mobility

06/24/2013

I. 400m Run
30 Squats
10 Push ups
10 Dips
50 Leg Lever
10 GHD Sit ups
10 Back Extensions

II. 2 minutes Max Reps x 2
Row (calories) = 50
Burpees = 51
Push Press (35# DB) = 36
Dead Hang Pull ups = 12
Rest 1 minutes between movements
TOTAL = 149

III. Quad Smashing

06/23/2013

I. 4.5 mile run

I felt like crap. Run was very slow but stuck it out and finished somewhat strong. I don't think I ate and drank enough after yesterdays run to recover and refuel for today.  I need to really work on this as my runs get longer and longer.

Today had a cup of coffee, water and banana with peanut butter before heading to the gym

II. Partner WOD
3 x
Partner 1 - 25 Wall Balls
Partner 2 - 25 Power Snatches (55#)
then switch
Each partner completes 50 Double Unders

If one person completes their movement before the other hold a plank.

III. Stretch

06/22/2013

I. 6.25 mile run
Started slow but felt good about overall time.
Time: 1:02

II. "Erin"
5 x
15 Split Clean (DB 20#)
21 Pull ups
Time: 20:25

06/21/2013

I. 30 Squats
10 x Push ups/PVC Rollouts/Dips
50 Leg Levers
20 GHD Sit ups
20 Back Extensions

II. 800m Run
21 Cleans (95#)
400m Run
15 Cleans
800m Run
9 Cleans

III. Hip Mobility

06/19/2013

I. 30 Squats
10 x push up/PVC Rollouts/Dips/Burpees

50 Leg Levers
20 GHD Sit ups
20 Back Extentions
10 Pull up (butterfly skills)

II.21-18-15-12-9-6-3
SDLHP (55#)
Push Press
Time: 11:32

III. Shoulder mobility

06/18/2013

I. 30 Squats
10 x push up, dip, burpee, pull up

50 Leg Levers
20 GHD Sit ups
20 Back Ext
10 Toes to Bar

II. 3-3-3-3-3 OHS (70#)

III. 21-15-9
OHS (45#)
Pull ups
Box Jumps
Time: 14:22

06/17/2013

I. 30 Squats
10 x push ups, dips, PVc Rollouts, sit ups, pull ups

II. 18 minutes AMRAP
15 Box Jumps
12 Push Press (75#)
9 Toes to Bar

III. Stretch

06/16/2013

I. 3.5 mile run

II. In teams of 3
one person working at a time
400m Farmers Carry (35# plates)
100 Calorie Row
150 Barbell Wipers (65#)
200 Front Squats (65#)
400m Farmer Carry

III.  Strongman Class

06/07/2013

I. 400m Run
30 Squats
10 x Push ups
PVC Rollouts/Sit ups
Dips/Pull ups

II. 10 - 1
Toes to Bar
Burpees
Hollow Rocks
Jumping Lunges
Box Jumps
Time: 20:14

III. Stretch

06/06/2013

I. 400m Run
30 Squats/PVC Rollouts

II. OHS (60#)
10 x 2

III. 400m Run
25 Burpees
15 Hang Power Snatches (65#)
25 Burpees
400m Run
Time: 12:55

06/05/2013

4.4 mile Run
Time: 43:21

KB Class
I. 400m Run
10 Squats/PVC Rollouts

II. Tarantula
8 x
8 thrusters each arm (25#)
8 Snatches each arm
8 Pistols each leg
Time: 25:24

III. Hip Mobility

06/04/2013

1200m Run
50 Weighted Sit ups (35#)
800m Run
40 Weighted Squats
400m Run
30 Pull ups
400m Run
40 Burpees
800m Run
50 Double Unders
1200m Run
Time: 43:12

06/03/2013

I. 500m Row
10 PVC Rollouts/Squat warm up

II. For Time
15 Burpee Box Jumps
15 Power Cleans (65#)
15 Burpee Box Jumps
30 Front Squats
15 Burpee Box Jumps
20 Push Press
15 Burpee Box Jumps
Time: 18:01

III. Stretch

06/02/2013

I. 1200m Run
20 Squats
10 x push ups/pvc rollouts/sit ups
dips/burpees

II. Partner WOD
20 Thrusters (65#)
200m Run
each completes
3 x
5 Burpees
20 Double Unders
20 Power Cleans
200m Run
each completes
3 x
5 Burpees
20 Double Unders
20 Power Snatches
200m Run
each completes
3 x
5 Burpees
20 Double Unders
20 Back Squats
200m Run
each completes
3 x
5 Burpees
20 Double Unders
Time: 35:55

06/01/2013

I. 200m Run
30 Squats
10 x Push ups/Sit ups/PVC Rollouts
Dips

II. 800m Run
21 Back Squats (75#)
21 KB Swings (44#)
21 Toes to Bar
400m Run
15 Back Squats
15 KB Swings
15 Toes to Bars
200m Run
9 Squats
9 KB Swings
9 Toes to Bars
Time: 20:55

III. Mobility

05/31/2013

I.  200m Run
30 squats
10 x Push ups/Sit ups/PVC Rollouts
Dips/Burpees/Pull ups

II. 20 min to get 1RM Split Jerk (115#)

Disappointed with this, having trouble moving my feet when I have a bit of weight.

III. EMOTM 8 minutes
Atlernate with a partner
10 Burpees
15 Ball Slams (20#)

05/30/2013

I. 400m Run
20 Squats
10 x push ups/sit ups/
PVC Rollouts/Dips/Burpees

II. EMOTM 10 minutes
3 box jumps (high box)

III. 5 x
10 Thrusters (45#)
5 Power Snatches
30 Double Unders

05/29/2013

I. 1200m Run
30 Squats
10 x Push ups/PVC Rollouts/
Sit ups/Dips

II. 20:10 x Squats/KB Swings

III. 800m walk with KB Swing in racked position (16kg)
Every 50m 10 American KB Swings

Evening

3 mile (pace=10:04)

05/28/2013

I. 400m Run
20 Squats
10 x Push ups/Dips/PVC Rollouts/Sit ups

II. 3 x 10 Deadlifts (145#)

III. 100 Double Unders (i hate you!)
50 Sit ups
40 Walking Lunges
30 Shoulder to Overhead (75#)
20 HSPU

05/27/2013

4 mile run

Time: 40:04

I felt pretty good.  Definitely need to pick up the pace a bit.

05/26/2013

Morning

1.5 mile run

then

18 holes of golf walking

05/25/2013

Bayshore 10K

1:02 minutes (14th out of 62 in my age category 50 - 54)

(includes a stop to pee)

This was my first run of any distance in probably 2 years. So pretty pleased with my time. On my way to the NYC Marathon in Nov. I will definitely need to be better trained.

1.4 mile walk in the afternoon to get the stiffness out of my legs.

05/23/2013

I. 800m Run
30 Squats
10 x Push ups
PVC Rollouts/Sit ups/Dips/Burpees

II. Power Snatch
EMOTM 5 minutes 5 Power Snatches (45#)
EMOTM 5 minutes 4 Power Snatches (55#)
EMOTM 5 minutes 3 Power Snatches (65#)
EMOTM 5 minutes 2 Power Snatches (75#)

III. Foam Rolling

05/22/2013

I. 400m Run
Squats (hip openers)
Push ups
PVC Rollouts

II. AMRAP 7 minutes
7 Deadhang Pull ups
15 Hand Release Push ups
30 Sit ups

III. AMRAP 7 minutes
Turkish Get Ups

Handstand Push up Skill work

05/21/2013

I. 400m Run
30 Squats
10 x push ups/pvc rollouts
sit ups/dips/burpees/pull ups

II. 10 min. Clean and Jerk skill

III. Amrap 3 minutes
5 Power Cleans (95#)
5 Front Squats
5 Jerks
REST 3 minutes
AMRAP 3 minutes
5 Power Cleans (75#)
5 Front Squats
5 Jerks
REST 3 minutes
5 Power Cleans (65#)
5 Front Squats
5 Jerks

05/20/2013

I. 800m Run
30 Double Unders
10 x push ups/PVC Rollouts
Dips/Sit ups/Burpees/Pull ups

II. 5 x
8 unbroken Front Squats (65#)
6 Pistols (each leg)
25m Broad Jump

III. "Griff"
800m Run forward
400m Run backward
800m Run forward
400m Run backward

First time attending the endurance class, tough but not too bad.

05/19/2013

I. 400m Run
30 Squats

II. Partner WOD
One person working at a time
200 Double Unders
800m Run with med ball (together)
30 Renegade Rows
30 Deadlifts (125#)
30 Bar over burpees
400m Run with med ball
40 Renegade Rows
40 Deadlifts (125#)
40 Bar over burpees
200m Run with med ball
50 Renegade Rows
50 Deadlifts (125#)
50 Bar over burpees
Time:41:31

Double unders again tripped me up!

05/17/2013

I. 800m Run
30 Squats
10 x Push ups
PVC rollout/dips/sit ups

II. 4 x
5 clean and Jerk (95#)
20 Double Unders
Time: 6:12 (because my double unders suck!)

III. Foam Rolling

05/16/2013

I. 50 Double Unders
50 Sit ups
40 Double Unders
40 Sit ups
30 Double Unders
30 Sit ups

II. 7 x
1 minute on, 1 minute off
10 Push Press (65#)
Max Double Unders

2 minute REST

30-25-20 Sit ups
15-10-5 Burpees
400 Run

III.  Foam Roller

05/14/2013

I. 500m Row
30 Squats/PVC Rollouts
Push ups

II. OHS Skills 10 minutes

III. 21-15-9
OHS (45#)
Pull ups
Rest 5 minutes
15-12-9
OHS (50#)
Pull ups
Rest 5 minutes
9-6-3
OHS (55#)
Pull ups

IV. Quad Smashing

05/13/2013

I. 1000m Row
PVC Rollouts/Squats/Push ups

II. "Klepto"
4 x
27 Box jumps
20 Burpees
11 Squat Cleans (65#)
Time: 25:32

III. Stretch

05/12/2013

I. Annie
50-40-30-20-10
Double Unders
Sit ups

II. 21-15-9
Wall Balls
Toes to Bar
Time: 8:43
REST 3 minutes
21-15-9
Power Snatch (45#)
Dips
Time: 8:40
REST 3 Minutes
21-15-9
KB Swings (35#)
Burpee Box Jumps
Time: 10:20

III. Stretch

05/11/2013

I. 1 hour Spin

II. 5K Run

50 mile May challenge = 9 mile run, 41 to go!

05/09/2013

I. 1200m Run
30 Squats/Double Unders
10 x Push ups
PVC Rollouts
Dips
Sit ups
Burpees
Pull ups

II. 2 x 10 Front Squats (45# and 75#)

III. 5 x
15 Box Jumps
15 Toes to Bar
400m Run
Time:27:15

Killer WOD, didn't think it would take so long.

05/08/2013

I. 1200m Run
30 Squats
10 x Push ups
Sit ups/Pvc Rollouts/Ring Dips

II. Snatch Skills

III. EMOTM 20 minutes
Odd = 20 Sit ups
Even = 5 Squat Snatches (45#)

IV. 800m Run

45.5 more miles to run this month.  Need to step it up and do a couple of longer runs.

05/07/2013

I. 400m Run
30 Squats/Double Unders
10 x push ups/PVC Rollouts
Dips/Sit ups Burpees/Pull ups

II. 5 x 3 Deadlift (165#)

III. 3600m Run

50 mile challenge for the month of May. 45.5 miles to go, better step it up!

05/06/2013

I. 200m Row
30 Squats
10 x
Push ups
PVC Rollouts
Sit ups
Dips

Hip Openers

II. 21-15-9
Thrusters (45#)
Box Jumps
Time: 7:18

My goal today was to complete all thrusters unbroken.  Goal accomplished!
Thrusters are my "goat". I despise them and therefore avoid them at all cost.  So I am going to find a way to perhaps despise them less.  I am starting at a relatively light weight and will gradually add more each week.  With the altimate goal of completing "Fran" 21-15-9 Thrusters (65#) and Pull ups in under 8 minutes.

III.  Dips - working on these to increase upper body strength. Here is an article on Ring Dips that works to reverse the concept of scaling by using a band.

http://crossfitoneworld.typepad.com/crossfit_one_world/2011/02/scaling-gone-bad.html

05/05/2013

I. 400m Run
30 Squats/Double Unders
10 x Push ups
Dips
Sit ups
PVC Rollouts
Burpees
Pull ups

II. Annie
50-40-30-20-10
Double Unders
Sit ups
Time: 8:00

I have shaved another minutes of my Annie time:)

III. 3 x EMOT2M
4 Deadlifts (115#)
8 Push ups
REST 2 minutes
3 x EMOT2M
8 Back Squats (75#)
12 Jumping Squats
REST 2 minutes
3 x EMOT2M
10 Thruster (45#)
14 Burpees

05/03/2013

I. 1500m Row
1200m Run
30 Squats
10 x push ups/PVC Rollouts/Sit ups/Dips/Burpees

II. "Nancy"
5 x
400m Run
15 OHS (45#)
Time: 18:38

III. Stretch/Hip mobility

05/02/2013

I. 500m Row
30 Squats/Double Unders
10 x
Push ups
Dips
Sit ups
Burpees
Pull ups

II. 3 x
15 Power Clean (85#)
15 Bar Burpees
Time: 9:56

III. 1 mile Run

Goal is to run a total of 50 miles this month. One down 49 to go!

05/01/2013

I. 1000m Row
3 x 10 Squats/PVC Rollouts

II. 10 x
15 Deadlifts (95#)
10 Push ups
Time: 14:20

III. Stretch

04/30/2013

I. 1500M ROW
30 Squats/20 PVC Rollouts/30 OHS

II. Front Squats 5 x 3 (95#)

III. 5 x
50 Double Unders
10 Push Jerks (75#)
Time:16:30

04/28/2013

I. 50 double unders
500 m row
3 x squats and roll outs

II. Sunday Partner WOD
One person working at a time, split the work
100 Wall Balls
50 knees to elbows
100 push ups
50 kb swings
100 Burpees
Time: 22:30

III. Quad smashing and foam rolling

04/27/2013

I 1300m row
3 x 10 squats/lunges/PVC roll outs

II. 21-15-9
Hang Power Cleans 75#
Elevated push ups
Lunges
Wipers 75#
Then
1 mile run

III. Stretch

04/25/2013

I. 1200m Row
3 x 10 Squats/Lunges/PVC Rollouts

II. Back Squats 3 x 10 (75#)

III. Squat Snatch - 5 x 3 (55#)

IV. 10 - 1
Push ups
Sit ups
Time: 5:00

04/24/2013

I. 1200m Row
10 Push ups
10 Squats
Tabata 20:10 x 9
L- Sits/Squats/Jump Ropes

II. For Time
75 Double Unders
20 Pull ups
25 Sit ups
50 Double unders
20 Pull ups
25 Sit ups
25 Double Unders
20 Pull ups
25 Sit ups
Time: 13:20

III. Yoga

Going on two weeks of almost daily Yoga and I am feeling pretty good. Sleeping better and a lot less stiffness and soreness in the morning.  I am hooked.

Also, finished the 1500 Double Under Challenge this morning.  Double Unders have definitely gotten better, so I am going to have to set another goal so I can keep practicing and get even better.

04/23/2013

I. 1000m Row
3 x 10 Squats
1 x 10 Push ups
1 x 10 PVC Rollouts

II. 5 x 5 Front Squats (75#)

III. 5 x 3 Clean 7 Jerk (110#)

IV. 800m Run

04/20/2013

    
Women 50-59    
Sharon Lapides 8:00/ 1 75/ 1 12:46/ 2 4925#/ 1 130/ 1 1
Stacie Berlin 8:35/ 2 72/ 2 11:25/ 1 4035#/ 2 110/ 4 2
Kitty Morse 8:35/ 2 53/ 4 15:04/ 3 2775#/ 5 90/ 6 3
Martha Kefgen 9:26/5 55/ 3 15:20/ 5 3510#/ 3 109/ 5 4
Sharon Frischman 9:45/ 6 44/ 6 15:04/ 3 3240#/ 4 122/ 2 5
Linda Stevenson 9:03/ 4 45/ 5 16:38/ 6 2630#/ 6 122/2 6
Cindy Pierce 10:18/ 7 30/ 7 17:05/ 7 1125#/ 7 50/ 7 7
    
Women 60+    
Christine Olivero 12:07/ 1 25/ 1 15:12/ 1 2695#/ 1 102/ 1 1

04/21/2013

I. 1000m row
3 x 10 Squats/PVC Rollouts

II. Partner WOD
18 Minutes AMCAP (As Many Cards AS Possible)

With a partner collect as many cards as they can in 18 minutes.  Each suit represents a different movement and value of the card represents the number of reps.

Here is the movements:

Hearts = Burpees
Clubs = KB Swings
Diamonds = Deadlifts (115#)
Spades = Sit ups

Multiple value of the card x 2; face cards = 10 and Ace = 11

Split up reps any way you want; one person working at a time.

III. 1 hour of Yoga

04/20/2013

Crossfit Masters Competition at Crossfit Glory

Womens 50 - 59 Division

WOD 1
15 minutes
40 Ball Slams (10#)
.8 mile run
Completed 8 minutes
75 Burpees
1st place finish

WOD 2
14 minute cap
5 x
10 Push ups
20 Sit ups
30 Squats
100 jump ropes
Time: 12:40
2nd place finish

WOD 3
AMRAP 3 minutes
Ground to Overhead (45#) = 42 reps
AMRAP 3 minutes
Ground to Overhead (55#) = 28 reps
AMRAP 3 minutes
Ground to Overhead (65#) = 23 reps
Total pounds lifts = 4925#
1st place finish

WOD 4
AMRAP 7 minutes
2 Deadlifts (95#)
8 Wall Balls (14#)
Total Rounds = 13
1st place finish

Overall 1st place in Womens 50 - 59 Division

04/18/2013

I. 1000m Row
3 x 10 Squats/Lunges/Push ups

II.  Squat Snatch Skill

III. 7 x every two minutes
35 Double Unders
1 Squat Snatch
Add weight each round, but you can not take weight off.

04/17/2013

I. 750m Row
3 x 10 Squats/Lunges/PVC Rollouts

II. AMRAP 20 minutes
800m Farmers Walk
then
25 Wall Balls
15 Sit ups
7 Deadlifts (135#)

III. Stretch

I then went back in the evening for a Kettlebell Class and did:

I. 750m Row
Hip mobility

II. 3 x 2 minutes:1 minute REST
Jumping Squats (20#KB)

III. AMRAP 5 minutes Ladder
1 KB Swing/1 Goblet Squat (25#)
2 KB Swing/2 Goblet Squat ...
(10 Rounds)
then 400m Run
AMRAP 5 minutes Ladder
1 KB Swing/1 Goblet Squat (25#)
2 KB Swing/2 Goblet Squat ...
(9 rounds)
then 400m Run

IV. Quad Smashing

04/16/2013

I. 750m Row
3 x
15 Squats/Lunges/Sit ups
5 Pull ups

II. Squat Clean
worked on skill not weight but easily was able to do 85#.

III. 10 - 1
Pull ups
Ring Dips

04/14/2013

I. 750m Row
3 x 10 Squats/10 PVC Rollouts

II. 15 minutes cap
Score is max burpees
40 Ball Slams (20#)
1 mile run
34 Burpees

then

AMRAP 7 minutes
2 Deadlifts (95#)
8 Wall Balls (14#)
10 rounds + 2 Deadlifts

III. 100 Double unders

04/13/2013

Rest Day

Row Clinic today.  Great instructor who really helped to improve my rowing form.  Also great tips on improving others form.

1500 Double Under Challenge - 200 today for a total of 600, on 900 more to go!

04/12/2013

I. 500m Row
2 x 10 Squats/10 PVC Rollouts

II. 5 x (14 minute cap)
10 Push ups
20 Sit ups
30 Squats
100 jump ropes
Time: 12:57

I have been doing at least 30 minutes of Yoga every evening for the past week.  I am already seeing the benefits, feeling so much better, less stiff and more energized.

04/11/2013

I. 500m Row
3 x 100 jump ropes
10 Push ups
10 Sit ups
10 Squats

II. Snatch skill Work

III. 3 min AMRAP
Ground to OH 45#
3 min AMRAP
Ground to OH 55#
3 min AMRAP
Ground to OH 65#
Score: 4525

04/10/2013

I. 750m row
3 x 10 Squats/10 PVC Rollouts/10Lunges

II. 10 -1 Dead Hang Pull ups
1 - 10 KB Swings

3 x 5 min AMRAP
10 Burpees
10 KB Swings

50 Double Unders
5 Split Jerks 95#
30 Pull ups
10 Split Jerks
30 Pull ups
5 Split Jerks
50 Double Unders
Time: 13:50

III. Yoga

04/09/2013

I. 1000m Row
30 Squats/20 PVC Rollouts/30 Lunges

II. Clean and Jerk Skill

III. 200 Double unders of the 1500 Double Under Challenge for the month of April

04/07/2013

I. 750m Row
3 x 15 Squats/10 PVC Rollouts

II. 13.5
AMRAP 4 minutes
15 thruster (65#)
2 chest to Bar Pull ups
Score: 17

Somewhat disappointing! Clearly need to work on chest to bar pull ups.

III. 1200m Run

IV. 20-15-5-5-15-20
Shoulder Press (45#)
Weighted Sit ups
Push ups
Lunges
Time: 21:04

0406/2013

1000m Row
20 GHD Sit ups
750m Row
40 Toes to Bar
500m Tow
60 Sit ups

Time:21:29

04/05/2013

I. 1000m Row
3 x 10 Squats/10 PVC Rollouts

II. 4 x
30 Squats
10 Pull ups
5 Clean and Jerk (85#)
Time: 15:40

III. Stretch

04/04/2013

I. 1000m Row
30 Squats
20 PVC Rollouts
30 OHS

II. Snatch skill work

III. 4 x 1 min. at each station
Sit ups
Burpees
Squats

04/03/2013

I. 1000m row
2 x 10 Push ups/20 Sit ups/30 Squats
20 double unders/10 PVC Rollouts

II. 7 x
10 burpees
30 double unders
Time: 15:43

Double Unders are finally starting to feel pretty good.  Starting to relax more and more allowing me to complete more consecutive double unders.

III. 100 sit ups

IV. Shoulder Stretch

04/02/2013

I. 1000m Row
2 x
10 Push ups
20 Double Unders
30 Sit ups
20 Squats
10 Pull ups

II. OHS 3-3-3-3-3 (75#)

III. "Annie"
50-40-30-20-10
Double Unders
Sit ups
Time:9:00

Practice, practice, practice...that's about all I can say about double unders.  Shaved two minutes of Annie time from last week. 

04/01/2013

I.1000m Row
20 Squats/10 Push ups

II. 3 x
10 Manmakers (20#)
20 Box Jumps
30 Push ups
40 Sit ups
Time: 25:50

III. Stretch

03/31/2013

I. 1000m Row
10 Squats/10 Lunges/10 PVC Rollouts

Warm up for Clean and Jerk and Toes to Bar

II. 13.4
AMRAP 7 minutes
3 Clean and Jerks (95#)
3 Toes to Bar
9 Clean and Jerks
9 Toes to Bar
12 Clean and Jerk
Score: 48

03/30/2013

I. 500m Row
10 Squats/10 Push ups/10 Lunge Steps/10 Squats

II. 4 x 4 minutes/1 minute Rest
400m Row
20 KB Swings
Max Double Unders

III. 1 hour Yoga

03/29/2013

I. 1500m Row
30 Double Unders
20 Squats
30 Sit ups
20 Push ups
30 Double Unders

II. Clean and Jerk

III. 21-15-9
Deadlifts (125#)
Pull ups
Time: 10:20

Sick all week, finally feeling a little better.  I don't know why but this is the second time this winter I have been sick. Each time it has knocked me down.

03/22/2013

I. 1000m Row
10 Push ups
20 Sit ups
30 Double Unders
20 Squats
10 Push ups

II. 13.3
AMRAP 12 minutes
150 Wall Bals
90 DOuble Unders
30 Muscle ups
Score = 188

To say the least I was a bit disappointed by my score.  I was really hoping to get through the double unders. 

III. Quad Smashing

03/21/2013

I.1000m Row
2 x
10 Push ups
20 Sit ups
30 Double Unders
20 Squats
10 Pull ups

II. Push Press 3 x 10 (85#)

III. 10 -1
Power Cleans (65#)
Toes to Bar
Time: 13:00

03/20/2013

I. 1000m Row
3 x 15 Squats/10 Lunges/5 Pull ups

II. 10 - 1
Manmakers (20# DB)
Box Jumps
Time: 20:38

III. Stretch

03/19/2013

I. 3 x 500m Row
25 Squats/20 Sit ups/15 Lunges/10 Push ups

II. Snatch 5 x 3 75#
Still need a ton of work on my snatch :) 

III. AMRAP 12 minutes
4 Shoulder Press (55#)
8 SDLHP
12 Front Squats
Rounds = 4

This was harder than it looked.  The Front Squat is what got me.

03/18/2013

I. 1000m Row
3 x 10 Squats/10 PVC Rollouts
Snatch Stretch
Candlesticks

II. EMOTM 20 minutes
1 Power Clean (75#)
Death by Burpees
Rounds 12

III. Quad Smashing

03/17/2013

I. 1000m Row
and the warmed up with this:
http://gymnasticswod.com/content/crossfit-games-breakdown-132

II.Open WOD 13.2
AMRAP 10 minutes
5 Shoulder to OH (75#)
10 Deadlifts (75#)
15 Box Jumps (actually did step ups)
Score: 258

I was pretty pleased with this score.  I am not sure if I did it again if I could do better but I am ok with doing the open wods once.

III. Stretch

03/16/2013

I. 1000m Row
3 x 15 Squats/10 Push ups/5 Toes to Bar
10 PVC Rollouts

II. 10 - 1
Burpees
Ring Dips (purple band)
Wall Balls
Time: 16:28

III. Stretch

03/14/2013

Here is a warm up/prep for Open WOD 13.2
http://gymnasticswod.com/content/crossfit-games-breakdown-132

AMRAP 10 min.
5 Shoulder to Overhead (75/115#)
10 Deadlifts (75/115#)
15 Box Jumps

Here is what I did today:

I. 4 x 200m Row
15  Squats
10 Push ups
5 Toes to Bar

II. OHS 5 x 5 (60#)

III. AMRAP 10 min.
Using one bar at 75#
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
1 Shoulder to OH
Rounds = 8

03/13/2013

I. 1000m Row
2 x 10 Squats/PVC Rollouts/Lunges

II. AMRAP 15 minutes
9 Deadlifts (100#)
12 Hand Release Push Ups
15 Box Jumps

III. Stretch

03/12/2013

I. 4 x
200m Row
15 Squats
10 Push ups
5 Toes to Bar

II. Deadlift 5 x 3 (205#)

III. 21-15-9
Deck Squat (35#)
KB Swings
Burpees
Time: 11:48

03/10/2013

I. 1000m Row
3 x 10 Squats/PVC Rollouts
Snatch work to 75#

II. Open WOD 13.1
AMRAP 17 minutes
40 Burpees
30 Snatches (45#)
30 Burpees
30 Snatches (75#)
20 Burpees
30 Snatches (100#)
10 Burpees
30 Snatches (120#)
Score: 138

III. Run 2 miles

03/09/2013

Open WOD 13.1
AMRAP 17 minutes
40 Burpees
30 Snatches (45/75#)
30 Burpees
30 Snatches (75/135#)
20 Burpees
30 Snatches (100/165#)
10 Burpees
30 Snatches (120/210#)

03/09/2013

I. 1000m Row
Snatch Stretch

II. 3 x
30 Box Jumps
30 Wall Balls
30 Sit ups
400m Row

III. Run 2 miles

03/08/2013

I. 750m Row
3 x 10 Squats/PVC Rollouts/Lunges

II. 4 x
20 Box Jumps
20 Burpees
20 KB Swings (16kg)
Time: 18:38

III. Stretch

03/05/2013

I. 1000m Row
30 Squats/20 PVC Rollouts/30 OHS

II. 5 x 3 Front Squat (95#)

III. 3 x
20 Weighted Sit ups
20 Walking Lunges
20 Burpees
Time: 10:13

03/04/2013

I. 1000m Row
Squat mobility
Shoulder mobility

II. AMRAP
5 min. Burpees
4 min. Double Unders
3 min. KB Swings
2 min. Sit ups
1 min. Push ups

III. 5 x
1 Shoulder Press (85#)
1 Dead Hang Pull up
1 Shoulder Press
3 Dead Hang Pull ups (red band)
1 Shoulder Press
5 Dead Hang Pull ups (red band)
Time: 11:13

03/03/2013

I. 500m Row
2 x 10 Squats/10 PVC Rollouts

II. Partner WOD
Both partners working at the same time to complete:
100 Double Unders
20 KB Snatches
40 Pull ups
60 Hand Release Push ups
80 KB Swings
100 Box Jumps
200 Double Unders

III. 50 Sit ups
Stretch

http://www.youtube.com/watch?v=FkxRby5nrwk&feature=player_embedded

03/02/2013

I. 500m row
30 Squats
20 PVC Rollouts

II. "Zeus"
3 x
30 Wall Balls
30 SDLHP (55#)
30 Box Jumps
30 Push Presses (55#)
30 calorie Row
30 Push ups
10 Back Squats (95#)

I did not finish this wod, this is probably the first time this has happened in years.  I basically, let this workout defeat me after the first round.  Then came the second round, which further defeated me and I had no desire to finish the third round.  Physically, I was capable but mentally I fell short.  This usually doesn't happen to me and I am not sure why I let it today.  This will be one of those wods that I will definitely have to revisit.

03/01/2013

I. 750 m Row
3  x 10squat/PVC rollouts/lunges

II. 2 x
100 double under
50 push press
25 toes to bar
Time: 22:23

III. stretch

02/28/2012

I. 500m Row
30 Squats
20 PVC Rollouts
30 OHS

II. Shoulder Press
5-4-3-2-1-1-1(105#)

III. AMRAP 15 minutes
score as many points as you can
95/135#
Snatch = 10 points
Thruster = 5 points
Clean & Jerk = 4 points
Squat Clean = 3 points
Deadlift = 1 point
Score = 149

Tired today, ton of deadlifts yesterday and a ton of snow shoveling, plus snow was heavy.
I am tired of winter and I don't like snow!

02/27/2012

I. 500m Row
2 x 10 Squats/PVC Rollouts

II. 3 x
30 Deadlifts (125#)
30 Pull ups
30 Box Jumps
Time: 26:29

III. Stretch

02/26/2013

I. 500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

II. Snatch 5 x 3 (75#)

III. 21-15-9
Push Press (75#)
ring Dips (red band)
Hand release Push ups
Time: 11:45

02/25/2013

I. 750m Row
10 x Squats/PVC Rollouts

II. EMOT2M
5 Thrusters (65#)
5 Bar Burpees

III. Team of 3
Row 3000m

IV. Stretch

02/24/2013

I. 750m Row
3 x 10 Squats/10 PVC Rollouts/10 Lunge Steps

II. In teams of 2
50 Back Squats (95#)
40 Pull ups
30 Shoulder to Overhead
50 Front Squats (65#)
40 Pull ups
30 Shoulder to Overhead
50 OHS (55#)
40 Pull ups
30 Shoulder to Overhead

III. Stretch

Here is a great site for fitness gear - https://www.theclymb.com/invite-from/SharonLapides

02/22/2013

I. 500m Row
3 x Squats/lunges/PVC Rollouts

II. 5 x Sprint length of gym
50 Jump Ropes

III. 5 x
12 Deadlifts (135#)
10 Pull ups
Time: 10:21

IV. 500m Row

02/21/2013

I. 2 x
100 Jump Ropes
50 Side to Side Box Jumps
25 KB Swings

II. Deadlifts 5 x 3 (185#)

III. 6 x
6 Push Jerks (65#)
6 Pull ups
6 Burpees
Time: 10:40

Pull ups felt great this morning.

02/20/2013

I. 750m Row
3 x 10 Squats/PVC Rollouts/Lunge Steps/Push ups

II. 30 Ground to Overhead (85#)
Time: 4:08
then REST 1 minute
2 minutes double unders

III. 25 O-bar Rollouts

02/19/2013

I. 500m Row
10 - 1
Push ups
Sit ups

II, 5 x 5 Back Squats (100#)

III. AMRAP 16 minutes
1 minute at each station
Power Cleans (80#)
O-bar Rollouts
Burpee Bar Jumps
REST

IV. Stretch

02/18/2013

I. 500m Row
10 Squats/10 PVC Rollouts

II. 3 x
10 Push Press (75#)
10 KB Swings
10 Box Jumps
500m row

III. Stretch

02/17/2013

I. 3 x
500m row
20 Squats
15 Lunges
10 Push ups

II. 10 -1
Burpee Bar Jumps
Push Press (75#)
Time: 11:11

III. Stretch

02/16/2013

I. 500m Row
10 Squats/10 PVC Rollouts

II. 1000m Row
then
3 x
15 Power Cleans (75#)
20 Pull ups
25 Burpees
then
1000m Row
Time:31:15

III. Stretch

02/15/2013

I. 1000m Row
15 Squats/15 PVC Rollouts

II. 20 Front Squats (75#)
30 Box Jumps
40 KB Swings (16kg)
50 Wall Balls
Time: 9:51

III. Stretch

02/13/2013

I. 1000m row
10 Squats/10 PVC Rollouts

II. Tabata 20:10 x 8
Swings
Jump Ropes

III. 10 minute AMRAP
5 minutes of KB Snatches (16kg)
then 100 double unders
then
5 minutes KB Snatches
then 75 double unders

02/12/2013

I. 3 x
100 Jump Ropes
20 Squats
10 Push ups

II. 8 x 2 Deadlifts (175#)

III. 10 minute AMRAP
4 HSPU
8 KB Swings (16kg)
12 Weighted Sit ups (25#)

IV. Stretch

02/11/2013

I. 1500m Row
10 Squats/10 PVC Rollouts
Hip warmers

II. "Chelsea"
EMOTM 30 minutes
5 Pull ups
10 Push ups
15 Squats
Completed 18 Rounds

III. Stretch

02/10/2013

45 minutes Yoga

02/09/2013

Cross Country Skiing
Grand Traverse Resort

02/08/2013

I. 500M Row
10 Squats/10 PVC Rollouts

II.
100 Push ups
5 Ring Dips
100 Sit ups
5 Ring Dips
100 Squats
5 Ring Dips

III. Stretch

02/07/2013

I. 1000m Row
3 x 10 Squats/10 PVC Rollouts

II. OHS 5 x 3 (70#)

III. 2-4-6-8-10-8-6-4-2
Pull ups
Sit ups
Time: 7:03

IV. Stretch

02/03/2013

I. 750m Row
10 Squats/10 PVC Rollouts

II. Partner WOD
30 partner burpees - lateral burpees jump over partner
40 Pull ups
50 KB Swings
60 Sit ups
70 Box Jumps
80 Hand Release Push ups
90 Squats

III. L-sit hold with 15# - 1 minute

02/06/2013

I. 1000m Row
3 x 10 Squats/PVC Rollouts

II. 5 x
1 min. Clean and Jerk (r)
1 min. Clean and Jerk (l)
1 min. Back Extension hold
1 min REST

III. Stretch

02/05/2013

I. 750m Row
2 x 10 Squats/10 PVC Rollouts

II. 30-20-10-20-30
Hang Power Cleans
Bar Burpees
Time:21:03

III. Stretch

02/04/2013

I. 750m Row
3 x 10 Squats/10 PVC Rollouts

II. 5 x
10 Toes to Bar
10 Snatches (55#)
10 Wall Balls
Time: 17:52

III. Stretch

Evening
45 minute Spin

02/02/2013

I. 1000m Row
2 x 10 Squats/10 PVC Rollouts

II. "Josh"
21 OHS (45#)
42 Pull ups
15 OHS
30 Pull ups
9 OHS
18 Pull ups
Time: 17:31

III. Stretch

01/30/2013

I. 500m Row
3 x 10 Squats/10 PVC Rollouts

II. Loredo
6 x
24 Squats
24 Push ups
24 Lunges
400m Row
Time: 34:37

III. Stretch

01/29/2013

I. Annie
50-40-30-20-10
Double Unders
Sit ups
(I will master double unders one of these days)

II. 5 x 3 Front Squats (100#)

III. AMRAP 10 minutes
1 Box Jumps
2 KB Swings
3 Wall Balls
Add 1 rep each round

IV. Stretch

01/28/2013

I. 500m Row
3 x 10 Squats/10 PVC Rollouts/10 Push ups

II.
30 HSPU
40 Pull ups
50 KB Swings (16kg)
60 Sit ups
70 Burpees (unbroken)
Time: 19:20

III. Stretch

01/27/2013

I. 100 jumps ropes
10 Squats/10 PVC Rollouts/10 Lunges

II. With a partner, one person working at a time, both need to complete the movement before switching.
7 min AMRAP
max pull ups
10 KB Snatches (16kg)
Rest 3 minutes
7 min AMRAP
max push ups
10 Squat Cleans (65#)
Rest 3 minutes
7 min AMRAP
max toes to Bar
10 Deadlifts (135#)

III. 50 sit ups

01/24/2013

I. 3 x 100 jump ropes
10 Lunges
15 Squats
10 Burpees

II. Front Squat 5 x 3 (95#)

III. 21-15-9
Push Press (65#)
Box Jumps
KB Swings
Time: 8:40

01/23/2013

I. 500m Row
3 x 10 Squats/Lunges/Push ups

II. 2 min max effort double unders
REST 1 minute
AMRAP 12minutes
10 Clean and Jerks (75#)
10 Push ups
30 Sit ups
2 min max effort double unders

III. Stretch

01/22/2013

I. 3 x
100 Jump ropes
10 Push ups
15 Squats
10 Lunges

II. Deadlifts 5 x 5 (155#)

III. Death by Clean (95#)

IV. Stretch

01/21/2013

I. 500m Row
10 Squats/10 PVC Rollouts

II. 3 x
15 Snatch L 30#
15 GHD Sit ups
15 Snatch R
15 Toes to Bar (mod)
Time: 11:00

III.
100 Jump Ropes
50 Sit ups

01/21/2013

I. 750m Row
3 x 10 Squats/Mt. Climbers/PVC Rollouts

II. "Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
Time: 32:02

III. Stretch

1/20/2013

Here are the muscles you work when you’re planking. Great picture for anyone who hates planks to show what they are really working! Love planks even more now!

01/20/2013

I. 3 x
100 Jump Ropes
10 Burpees
15 Squats
5 Pull ups

II. 500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
Time: 5:45

III. Partner WOD
100 Curits Ps (65#)
1 = Power Clean, Lunge Right, Lunge Left, Push Press
One person working at a time.

01/19/2013

I. 750m
10 Squats/PVC Rollouts/Lunges

II. Filthy Fifty
50 Box Jumps
50 Jumping Pull ups
50 KB Swings
50 Lunge Steps
50 Knees to Elbow
50 Push Press
50 Back Extension
50 Wall Balls
50 Burpees
50 Double Unders
Time: 34:00 (sucky time)

III. Stretch/Walk at the Dog Park

01/17/2013

I. 500m Row
40 Squats/30 Sit ups/20 Push ups

II. Deck of Cards
Hearts = KB Swings
Spades = Cleans (75#)
Clubs = Sit ups
Diamonds = Burpees

III. Stretch

01/15/2013

I. 500m Row
3 x
100 Jump Ropes
10 Burpees
15 Squats
10 Lunge steps

II. OHS 3-2-1-1-1 75#

III. AMRAP 15 minutes
6 Wide Grip Deadlifts
4 Hang Power Snatches
2 OHS (45#)
Rounds = 13

01/14/2013

I. 750m Row
3 x 10 Squats/Lunges/PVC Rollouts

Tabata 20:10 x 2
Push ups
Plank Holds
Sit ups
Squats

II. WOD
15 Pull ups
50 Jumping Squats
30 Wall Balls
12 Pull ups
40 Jumping Squats
20 Wall Balls
9 Pull ups
30 Jumping Squats
10 Wall Balls
Time: 14:42

III. Stretch

01/13/2013

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

II. Partner WOD
Split work with partner but EMOTM stop and do 5 burpees

50 Box jumps
50 KB Snatches (35#)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (35#)
50 Good Mornings
50 Wall Balls
50 Double Unders
Time: 30:00

01/10/2013

I. 500m Row
3 x 10 Squats/PVC Rollouts/Lunges

II. Partner WOD
2000m Row each person must row 1000m
Each person must complete
30 Wall Balls
30 Ground to Overhead (65/95#)
30 Push Press (65/95#)

1000m Row each person must row 500m

Each group is given a 45# plate, plate must not touch ground the whole workout. 15 burpee penalty every time the weight touches the ground before proceeding.

Time: 33:45

01/08/2013

I. 500m Row
2 x 10 PVC Rollouts/10 Squats

II. Clean and Jerk
5-4-3-2-1-1 (110#)

III. Helen (mod)
400m Row
12 Pull ups
21 KB Swings
Time: 13:50

01/07/2013

I. 1000m Row
2 x 10 Squats/10 PVC Rollouts/10 Lunges

II. 21-18-15-12-9-6-3
KB Snatches (30#)
Deck Squats
Time: 19:03

III. Stretch

01/06/2013

I. 4 x
100 jump ropes
10 Burpees
20 KB Swings

II. EMOTM for 20 minutes
6 Squats
6 Push ups
6 Sit ups

III. Stretch

01/05/2013

I. 1000m Row
10 Squats/10 Lunges/10 PVC Rollouts

II. Crossfit Total
Back Squat =135#
Shoulder Press = 105#
Deadlift = 215#
Total = 455

III. 1000m Row
10 Squats/10 Lunges/10 PVC Rollouts

IV. 5 x
10 Toes to Bar (mod)
10 Power Snatches 55#
10 Wall Balls
Time = 13:02

01/03/2013

I. 1000m Row
10 PVC Rollouts/10 Squats

II. 20:10 x 4
Lunges
Jumping Squats
Sit ups

III. Deadlifts
5-4-3-2-1-1-1 (195#)

IV. 20:10 x 4
Push Jerk
Rocking Chairs
Handstand Hold

01/02/2013

I. 750m Row
10 Squats/10 PVC Rollouts/10 Lunge Steps

25m high legs/inch worms/lunges

II. 3 x
10 KB Swings (16kg)
10 KB Squats (high rack position right)
25 m high rack KB carry (right)
10 KB Swings
10 KB Squats (high rack position left)
25 m high rack KB carry (left)
Time: 6:54

III. With a partner
3 x
20 Box Jumps (partner 1)
Partner 2 KB Swings

IV. Stretch

01/01/2013

Happy New Year!

I. 1000m Row
10 PVC Rollouts/10 Squats

II. 3 x
12 Deadlifts (135#)
20 Pull ups (greeen band due to hand)
12 Clean & Jerks (75#)
20 Knees to Elbows (mod)
Time:21:45

III. 500m Row