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
Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.
Tuesday, April 30, 2013
Sunday, April 28, 2013
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
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
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
Thursday, April 25, 2013
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
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
Wednesday, April 24, 2013
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.
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.
Tuesday, April 23, 2013
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
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
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
Sunday, April 21, 2013
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
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
Thursday, April 18, 2013
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.
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.
Wednesday, April 17, 2013
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
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
Tuesday, April 16, 2013
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
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
Sunday, April 14, 2013
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
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
Saturday, April 13, 2013
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!
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!
Friday, April 12, 2013
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.
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.
Thursday, April 11, 2013
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
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
Wednesday, April 10, 2013
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
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
Tuesday, April 9, 2013
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
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
Sunday, April 7, 2013
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
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
Saturday, April 6, 2013
Friday, April 5, 2013
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
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
30 Squats
20 PVC Rollouts
30 OHS
II. Snatch skill work
III. 4 x 1 min. at each station
Sit ups
Burpees
Squats
Wednesday, April 3, 2013
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
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
Tuesday, April 2, 2013
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.
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
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
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
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