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Friday, January 31, 2014

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

Wednesday, January 29, 2014

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

Monday, January 27, 2014

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.



Sunday, January 26, 2014

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.

Friday, January 24, 2014

Wednesday, January 22, 2014

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

Tuesday, January 21, 2014

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


Wednesday, January 15, 2014

Tuesday, January 14, 2014

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. 

Monday, January 13, 2014

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

Sunday, January 12, 2014

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!



Saturday, January 11, 2014

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



Thursday, January 9, 2014

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

Wednesday, January 8, 2014

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#)

Monday, January 6, 2014

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

Saturday, January 4, 2014

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#)

Friday, January 3, 2014

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.