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
Rogue Fitness
Thursday, May 30, 2013
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)
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)
Tuesday, May 28, 2013
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
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
05/25/2013
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.
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.
Thursday, May 23, 2013
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
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
Wednesday, May 22, 2013
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
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
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.
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.
Sunday, May 19, 2013
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!
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
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
Thursday, May 16, 2013
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
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
Tuesday, May 14, 2013
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
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
Monday, May 13, 2013
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
PVC Rollouts/Squats/Push ups
II. "Klepto"
4 x
27 Box jumps
20 Burpees
11 Squat Cleans (65#)
Time: 25:32
III. Stretch
Sunday, May 12, 2013
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
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
Saturday, May 11, 2013
Thursday, May 9, 2013
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.
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.
Wednesday, May 8, 2013
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.
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.
Tuesday, May 7, 2013
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!
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!
Monday, May 6, 2013
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
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
Sunday, May 5, 2013
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
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
Friday, May 3, 2013
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
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
Thursday, May 2, 2013
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!
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!
Wednesday, May 1, 2013
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
3 x 10 Squats/PVC Rollouts
II. 10 x
15 Deadlifts (95#)
10 Push ups
Time: 14:20
III. Stretch
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