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