05-07-09

1.5 mile w/u
200m sprints x 6
1.5 mile cool down

"Crossfit"
I
200 jump ropes
20-10-15-5
Squats
Push ups
Sit ups
II
21-15-9
Deadlifts (115#)
Ring Dips
Burpees
Time:12:13
What I thought were tight (super)hamstrings turned out to be super tight quads. Thanks to Sandy I will be able to address this and the ache in the back of my legs and hips will subside.
III
50 wall ball sit ups

05-06-09

I
400m run
30-20-10
Squats
Push ups
Sit ups

II
21-15-9
Overhead Squats (65#)
Burpees
Pull ups
Time:15:43

III
20:10x4
Rollouts
American KB swings
Weighted sit ups
Wall Ball sit ups

05-05-09

Rest Day (sorta of)
1 mile run
2 x
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

4 mile run

05/04/09

I.
3 rounds
10 Push ups
15 KB Swings
50 Lunge steps

II.
5 Rounds
7 DB Manmakers (30#)
20 American KB Swings (44#)
400m Run
Time: 23:57
Definitely felt like puking this morning. I really struggled with this workout. I pushed the weight up from my usual 25# to 30# per Melissa strong recommendations and the 44# on the American swings was a significant challenge.

III.
125 Situps
100 Flutter Kicks
100 Crunches

05-03-09

Run to Joust (2.4 miles)
KB Class
AMRAP 25 minutes
10 figure eight upper cuts
Walking KB swings
10 goblet squats
Walking KB swings
10 American swings
Walking KB swings
10 Hand to hand swings
Walking KB swings
Run home (2.4 miles)

05-02-09

2.4 mile run to Joust
I 2 Rounds
800m run
10 Pull ups
10 Squats
10 Sit ups

II
AMRAP 3 minutes on 1 minute rest for 5 rounds
3 Power Cleans (95#)
6 Push ups
9 Squats
1. 3 rounds -5 Squats
2. 3 rounds -2 Squats
3. 3 rounds
4. 3 rounds -2 Squats
5. 3 rounds

III
100 Sit ups
100 Crunches

05-01-09

I. AMRAP in 12 minutes
400m run
12 Push ups
12 Plyo Squats
12 Sit ups

II.
100m lunge steps
50 Deadlifts (115#)
50 Ring Dips (purple band)
50 Weighted Sit ups (25#)
100m lunge steps

III. Stretch