Friday 1/30/08

Played some pick up ball; rusty...


Saturday 1/31/08

Rest

Rest day!

Tuesday (1/27/09)

Snatch Balance 1-1-1-1-1-1-1-1-1-1 (worked up to 80; need to work on technique and flexibility)

then

4 rounds

400 m run
50 air squats

11:16



Wednesday 1/28/09

32 backsquat
9 ring dip
21 backsquat
15 ring dip
15 backsquat
21 ring dip
9 backsquat
32 ring dip

12:42 (new thing to work on! RING DIPS!!)

Last Friday's WOD:

50-40-30-20-10
-Sumo Deadlift High Pull (1.5 pood)
-Push-Ups

18 and some change; muscle failure on pushups, need more ATP...as we learned in class

Today's WOD:

5 Rounds For Reps:
-max rep pull up (17-12-10-10-9)
-max rep push press, Men -75%BW (8-5-3-3-4)

study day = rest day

Row 5K yesterday (~20 min)


Helen today in 8:47 (PR from 10:something)

Monday workout:

Deadlift 5×5 (205 lbs)

then

7 Rounds:
-7 Dumbbell Thrusters
-7 Pull-Ups
-7 Box Jumps
-100M Sprint

11:23

"fight gone bad"

subbed row with burpees

342 (with about 65ish burpees total)




think the breakdown for each round was approx:
30-20-20 push press
25-20-20 burpees (sub burpees with row, since now enough rowers)
30-20-15 wall balls
20-20-20 SDHP (just focusing on the form saved me from tiring my lower back for the other exercises)
~85 box jumps

ending with box jumps def helped; since that isn't as tiring as the other ones.

10 X 100 meters

then just worked on snatch balance technique

Angie

100 pullups
100 push ups
100 situps
100 squats

19:11 (PR by 3 min)

5 Min. Double Under
5 Min. Clean and Jerk
3 Min. Double Under
3 Min. Clean and Jerk
1 Min. Double Under
1 Min. Clean and Jerk

Max Effort

1/12/08

Shoulder Press 1-1-1-1-1 (started low and worked up to 125; 10 lbs increase)

Push Press 3-3-3-3-3 (started low and worked up to 135)

Push Jerk 5-5-5-5-5 (didn't really max out; need to work on form since my shoulders are really tight and I can't lock out quick enough)

1/09/08

Cindy

15 rounds

time to work on push ups...

1/08/08

This week so far:

Mon:

On the first minute, do one Clean and Jerk, on second minute do two, etc… until all Clean and jerks cannot be completed within a minute’s time.

8 rounds (one short of 9 darnit) at 95 lbs

Tues:

21-18-15-12-9-6-3
-Pull-ups
-Kettlebell Swings

10:58

Wed:

Amrap 20:
-5 Thrusters
-7 Hang Power Cleans
-10 Sumo Deadlift High Pulls

8 rounds @ 75 (+5, 7, 7)

Thurs:

3 Rounds:
-800M Run
-50 Sit-ups
-30 Med Ball Cleans

19:54




Definitely feeling it this week, haha