01/31/2014

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


II. EMOTM 6 min
3 Power Cleans (85#)
3 Front Squats
3 Push Jerks
REST 1 min
5 minutes to complete
50 Burpees
REST 1 min
EMOTM 6 min
3 Power Cleans (65#)
3 Front Squats
3 Push Jerks
Killer WOD, didn't feel good while I was doing it but definitely feel great now :)


III. 100 sit ups

01/29/2014

I. Row
1000m warm up
3 x 3000m
6 min Rest
1) 2:08.2/12:49.4
2) 2:08.1/12:48.7
3) 2:10:0/13:00.2


II. Tabata 20:10 x 8
Row
Squats
Pull ups
Pushups
Sit ups


III. OHS
3 @ 35#
3 @ 45#
3 @ 55#
3 @ 65#

01/28/2013

I had every intention to get to the gym today but life, specifically work, got in the way.  I did however run up and down the stairs I don't know how many times carrying bags of food.

01/27/2014

Row


1 min Row
1 min Rest/Paddle
2 min Row
1 min Rest/Paddle
3 min Row
1 min Rest/Paddle
4 min Row
1 min Rest/Paddle
5 min Row
1 min Rest/Paddle
6 min Row
1 min Rest/Paddle
6 min Row
1 min Rest/Paddle
5 min Row
1 min Rest/Paddle
4 min Row
1 min Rest/Paddle
3 min Row
1 min Rest/Paddle
2 min Row
1 min Rest/Paddle
1 min Row
Total = 10,162m

01/26/2014

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


II.  Deck of Card WOD
Diamond = push ups
Spades = Sit ups
Clubs = Dead Hang Pull up (used a band)
Hearts = Squats
This is a great random wod! You complete the movement and number of reps that corresponds with the card.


III. Snow Shoveling - I am getting really tired of all this snow and cold weather.  Although yesterday it was finally warm enough to take the pups for a romp in the snow.

01/25/2014

Winter Thaw Competition at Joust Strength and Fitness

Partner Competition
WOD 1
2000m Row
21-15-9
Thrusters 55#
Jumping Pull ups
Break up row any way you choose; both partners must complete all the thrusters and pull ups; while one partner is working the other hold a plank
Time: 17:34
WOD 2
150 Burpees wall balls
Break up any way you chose
Snatch Balance Ladder
You and your partner must complete the lift in 60 sec until one fails.
Completed 25#, 45#, 65# and 95#

30 min AMRAP
Alternating both partners complete
10 box step ups
10 hand release push ups
10 ball toss sit ups
10 deadlifts 115#
Rounds: 8+

Finished in 5th place overall. Pleased with performance as both my partner and I were the oldest competitors.

01/24/2014

Row


1000m Warm up


6 x 1000m
4 minute rest


Best 1000m = 3:58.2

01/22/2014

ROW


4 x 15 min.
3 min rest between
5 min @ 18 s/m
4 min @ 20 s/m
3 min @ 22 s/m
2 min @ 24 s/m
1 min @ 26 s/m


Avg. watts = 130
Avg. 500 = 2:18.9
Total meters = 12,955


100 sit ups

01/21/2014

I. 300m Row
20 Squats
10 PVC Rollouts
10 Push ups


II. Partner WOD
2000m Row broken up anyway
21-15-9
Thrusters (55#)
Jumping Pull ups


Both must complete 21-15-9 while one is working on thruster partner holds a plank;
while one is doing jumping pull ups partner is doing a farmers hold (20# DB)


Time: 19:17


Evening Strength WOD


I. 3 x 10 Good Morning (35#)


II. Back Squats
5 @ 75#
5 @ 95#
5 @ 105#
5 @ 120#


III. 5 x
5 Power Clean + Front Squat (75#)
5 Over the bar Burpees
90 Jump Ropes
Time: 11:56

01/20/2014

In NYC for a conference on Children, Poverty and Homelessness. Wonderful learning experience and opportunity to hear several excellent keynote speeches.


In three days I walked a marathon 26.2 miles.  I will say it was easier and more enjoyable to walk the marathon over three days then to run in in under 5 hours.


I did get a couple of WODs over the weekend as well.


20 x
5 Squats
5 Push ups
5 Sit ups


and


100 sit ups
60 push ups


and then Monday evening back to the gym for:


2 x 5000m Row with 3 minute rest in between
Time: 44:36:00


and then


100 sit ups
100 squats

01/15/2013

Row
50 minutes
9:00 min on 1:00 min Rest
Total meters 9954

01/14/2014

I. 1000m Row
30 Squats
20 PVC Rollouts


II. "Crossfit Total"
Back Squat 150#
Shoulder Press 110#
Deadlift 205#
Total = 465#
I have mixed feelings about my performance.  I improved on the back squat by 15# and shoulder press by 5# but did 10# less on the deadlift. 

01/13/2014

I. 8 min warm up
2000m Row @ 85% 2k pace
1500m Row @ 95% 2k pace
1000m Row @ 2k pace
500m Row all out (1:55.7)
then Plank Holds and Bicycles


II. Partner WOD
Each partner completes
1500m Row (switch every 300m)
100 Burpees (switch every 10)
100 Ball Slams (switch every 10)


III. Stretch

01/12/2014

I. Conditioning workout with the Ann Arbor Rowing Club
2 x
15 reps
Row Sprint (45 sec)
Russian Twist (15# KB)
Sprints
Burpee Box Jumps
Tricep Press (15# DB)
Bicep Curl to Press (15# DB)
Pikes
Wall Balls
Agility hurdles
Pull ups


Kicked my butt!


Then
20 min AMRAP
with partner alternate rounds
7 KB Swings (16kg)
7 Burpees
7 Wall Balls (14#)


And then
20 x
5 Squats
5 Push ups
5 Sit ups


And now I am ready for bed!

01/11/2014

I.2:00 min Row
20 Squats
10 PVC Rollouts
10 Push ups
1:00 min Row
10 PVC Rollouts
20 Squats
10 Push ups


II. "Wittman"
7 x
15 KB Swings (16kg)
15 Power Cleans (65#)
15 Box Jumps
Time: 21:15


III. O - Lifting


In the evening
20 x
5 squats
5 Push ups
5 Sit ups

01/10/2014

Row
5 x
5:00 row
5:00 rest
Stroke rate = 28
Average = 2:01.5/500m

01/09/2014

I. 2:00 min Row
30 Squats
10 PVC Rollouts
10 Push ups
1:30 min Row
30 Squats
10 PVC Rollouts
10 Push ups
1:00 min Row
30 Squats
10 PVC Rollouts
10 Push ups


No time to WOD so in the evening did this again:
20 x
5 Squats
5 Push ups
5 Sit ups

01/08/2014

I. 2:00 min Row
20 Squats
10 Push ups
10 PVS Rollouts
1:00 min Row
20 Squats
10 Push ups
10 PVS Rollouts


II. 10 - 1
Push Jerk (75#)
KB Swings (16kg)
Time: 12:40


III. 20 x
5 Squats
5 Push ups
5 Sit ups
This is a great way to get 100 done!

01/07/2013

I. 3 x
2:00 min Row
20 squats
10 PVC Rollouts
10 Push ups


II. Push Jerk
7 x 1 (115#)


III. Skill - Muscle up


Then stayed another hour for O-lifting


I. 10 minute warm up


II. Kang Squat (65#) Good Morning to Squat to Good Morning
Loved this movement!


III. Squat Clean


IV. 5 x Power Clean - Squat Clean - Split Jerk (85#)

01/06/2013

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

II. AMRAP 20 min
20 Squats
20 Push ups
20 Sit ups
20 Double Unders

I hate double unders.  Totally frustrated this morning with my inability to string them together.

III.  Stretch

01/05/2014

I. 2 x
2:00 min Row
20 Squats
10 PVC Rollouts
5 Push ups

II. Partner WOD
100 Pull ups
100 Push ups
100 Clean and Jerks (75#)
Break it up however you choose

III. Foam Rolling

01/04/2014

I. 3x
2 min Row
20 Squats
10 PVC Rollouts
10 Push ups

II. "Coe"
10 x
10 Thrusters (45#)
10 Ring Push ups
Time: 16:40
Going light on the thrusters, while challenging made this doable. 

III. O-Lifting
Squat Snatch (60#)
Front Squat 3 x 3 (95#)

01/03/2014

Happy New Year!

1. Row
4 x 10 minutes
2 minute Rest

1) 2:11.2/500m
2) 2:08.5/500m
3) 2:09.9/500m
4) 2:11.7/500m

My rowing technique is getting better and while these rows are challenging in some ways it is getting easier.

II. Stretch/AB work (planks, etc)

III. 10 x 10
Squats
Push ups

12/31/2013

Drove to Traverse City for New Years. To kick things off went Cross Country Skiing at Crystal Mountain.  Beautiful trails and ended up doing 7.09 miles.