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