WOD (Yesterday's)
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
Post time to comments.
Didn't workout yesterday so I did yesterday's wod. Only used 45# on Power Snatch and my legs still felt like cinder blocks during the run.
My time - 23:43
Feeling about 10# heavier lately. Not sure why. I know I'm not eating great, but I don't think I'm eating horribly. Just feel tired and blah.
Sunday, August 30, 2009
Friday, August 28, 2009
Overhead Squat
WOD
Overhead Squat 3-3-3-3-3 reps
Post loads to comments.
45,50,55,60,65,70x1,75x1(PR),80x1(PR),85x1(PR)
Overhead Squat 3-3-3-3-3 reps
Post loads to comments.
45,50,55,60,65,70x1,75x1(PR),80x1(PR),85x1(PR)
Wednesday, August 26, 2009
SP, PP, PJ
WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Ugh! I hate this workout, but it was better than the main WOD where I would have to substitute for practically every exercise.
My loads were:
SP - 55,60,65,70,75(PR)
PP - 65,75,80,85,87
PJ - 55,65,70,75,80
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Ugh! I hate this workout, but it was better than the main WOD where I would have to substitute for practically every exercise.
My loads were:
SP - 55,60,65,70,75(PR)
PP - 65,75,80,85,87
PJ - 55,65,70,75,80
Tuesday, August 25, 2009
20 minutes of exhaustion!
WOD
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Used 65#. Only got in 5 rounds + 5 thrusters + 7 HPC +3 SDHP. Exhausted!! And of all days Em decided she only needed an hour nap...
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Used 65#. Only got in 5 rounds + 5 thrusters + 7 HPC +3 SDHP. Exhausted!! And of all days Em decided she only needed an hour nap...
HPC & Cindy
WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Tried something new today with Cindy...girl push-ups. I succeeded in getting in 13 rounds +5 pull-ups+3 push-ups. (But I also consider it cheating since I did girl push-ups.) The most I've ever completed before was 12 +5+6 doing men's push-ups. I feel I benefited from the girl push-ups because I went all the way down and took less breaks. When I do the guys I'm barely going down because I'm so weak and by the end I'm only doing 2 or 3 at a time before breaking.
WOD (Rest Day)
Hang Power Clean 1-1-1-1-1-1-1
Post loads.
55,65,75,80,85,90(PR),95(F)
I think that's right...I might be off somewhere in the middle.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Tried something new today with Cindy...girl push-ups. I succeeded in getting in 13 rounds +5 pull-ups+3 push-ups. (But I also consider it cheating since I did girl push-ups.) The most I've ever completed before was 12 +5+6 doing men's push-ups. I feel I benefited from the girl push-ups because I went all the way down and took less breaks. When I do the guys I'm barely going down because I'm so weak and by the end I'm only doing 2 or 3 at a time before breaking.
WOD (Rest Day)
Hang Power Clean 1-1-1-1-1-1-1
Post loads.
55,65,75,80,85,90(PR),95(F)
I think that's right...I might be off somewhere in the middle.
Friday, August 21, 2009
Lunges, Pull-ups, & Sit-ups
WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
My time: 22:59
2 minutes and something SLOWER than my last time. I don't understand what is wrong lately. How do I keep getting worse at WODs...and my pull-ups are getting worse. AAAAGGGGHHHH!!!!!
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
My time: 22:59
2 minutes and something SLOWER than my last time. I don't understand what is wrong lately. How do I keep getting worse at WODs...and my pull-ups are getting worse. AAAAGGGGHHHH!!!!!
Thursday, August 20, 2009
Karen
WOD
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Used 14# (for the 1st time) and my time was 8:15. Room for improvement.
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Used 14# (for the 1st time) and my time was 8:15. Room for improvement.
Monday, August 17, 2009
Double unders & Sit-ups...but not Annie
WOD
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
41 Double unders & 101 Sit-ups
Horrible on double unders today...:(
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
41 Double unders & 101 Sit-ups
Horrible on double unders today...:(
Sunday, August 16, 2009
Push Press
WOD
Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
45,55,60,65,70,75,80x1,90x1,95x1,100x1(PR),105(F)
Also did tabata row: 20 sec on, 10 sec rest for 8 minutes. Thanks Kristin for rowing with me!! :)
Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
45,55,60,65,70,75,80x1,90x1,95x1,100x1(PR),105(F)
Also did tabata row: 20 sec on, 10 sec rest for 8 minutes. Thanks Kristin for rowing with me!! :)
Friday, August 14, 2009
Front Squat
WOD
Front squat 1-1-1-1-1-1-1 reps
Post loads to comments.
My loads were 95,105,115,125,135,145,150(PR)
5# PR...then Nat had to go and beat me by #2!! haha!
Front squat 1-1-1-1-1-1-1 reps
Post loads to comments.
My loads were 95,105,115,125,135,145,150(PR)
5# PR...then Nat had to go and beat me by #2!! haha!
Pull-up Ladder & Annie
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Only completed 9 minutes (so 10 pull-ups).
Also did
"Annie"
50-40-30-20 and 10 rep rounds for time:
Double Unders
Sit-ups
Don't know my time (other than stinky) cause I stopped my watch to help Em in order to prevent a tantrum. Forgot to restart. Oh well! Time wouldn't have been very good anyway.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Only completed 9 minutes (so 10 pull-ups).
Also did
"Annie"
50-40-30-20 and 10 rep rounds for time:
Double Unders
Sit-ups
Don't know my time (other than stinky) cause I stopped my watch to help Em in order to prevent a tantrum. Forgot to restart. Oh well! Time wouldn't have been very good anyway.
Thursday, August 13, 2009
Linda...ouch!
WOD
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Didn't set up 3 bars. Made do with 2, but had to keep taking weight off between BP & PC.
Did 135# for DL, 65# BP, 75# PC. My time = 30 something
Horrible time, but my muscles were exhausted!! Hands are a little tore up this morning too so I don't think I'll be doing the pull-up ladder.
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Didn't set up 3 bars. Made do with 2, but had to keep taking weight off between BP & PC.
Did 135# for DL, 65# BP, 75# PC. My time = 30 something
Horrible time, but my muscles were exhausted!! Hands are a little tore up this morning too so I don't think I'll be doing the pull-up ladder.
Monday, August 10, 2009
Alternate from Saturday...
WOD
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Post time to comments.
This is the alternate workout from Saturday. I did it in 34:12. Thankfully it was early this morning so wasn't hot yet. In fact, there was a nice cool breeze. Still had sweat pouring off me though.
I'm beat and thankful that tomorrow is a rest day. I am really slacking in the nutrition department and wonder if that is why I feel so sluggish!!
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Post time to comments.
This is the alternate workout from Saturday. I did it in 34:12. Thankfully it was early this morning so wasn't hot yet. In fact, there was a nice cool breeze. Still had sweat pouring off me though.
I'm beat and thankful that tomorrow is a rest day. I am really slacking in the nutrition department and wonder if that is why I feel so sluggish!!
Sunday, August 9, 2009
Tabata & Deadlift
WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals to comments.
My total = 272 (or 276)...can't remember exactly. I do know it was better than my last total on this exercise which was 263.
Still didn't feel like I did very well. Not exactly motivated when I just got done dealing with a 2 year old throwing a tantrum. Ugh!! Normally you would think "take your frustration out on the workout", but I was so embarrassed at how she acted that I just wanted to pack up and go home. But Trey encouraged me to keep going. And I did. Now Em is taking a nap and I'm crossing my fingers she wakes up in a better mood. :(
WOD (Yesterday)
Deadlift 5-5-5-5-5
Post loads.
135,155,165,175,185
Felt very heavy with all the Mexican food I had sitting in my belly! LOL!
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals to comments.
My total = 272 (or 276)...can't remember exactly. I do know it was better than my last total on this exercise which was 263.
Still didn't feel like I did very well. Not exactly motivated when I just got done dealing with a 2 year old throwing a tantrum. Ugh!! Normally you would think "take your frustration out on the workout", but I was so embarrassed at how she acted that I just wanted to pack up and go home. But Trey encouraged me to keep going. And I did. Now Em is taking a nap and I'm crossing my fingers she wakes up in a better mood. :(
WOD (Yesterday)
Deadlift 5-5-5-5-5
Post loads.
135,155,165,175,185
Felt very heavy with all the Mexican food I had sitting in my belly! LOL!
Thursday, August 6, 2009
Elizabeth
WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
My time = 8:48
Used 85# and 1 band for ring dips. Man, it was hot!!
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
My time = 8:48
Used 85# and 1 band for ring dips. Man, it was hot!!
Wednesday, August 5, 2009
Ugh...Burpees!!
WOD
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
My time = 25:29
Another killer workout. I really really hope tomorrow is a lift day...
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
My time = 25:29
Another killer workout. I really really hope tomorrow is a lift day...
Tuesday, August 4, 2009
WOD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments.
TOTAL = 247
Used 10# ball for wall ball and 55# for PP and SDHP.
Not a PR for me. In fact, much lower than last FGB. And I just saw tomorrow's WOD. What the heck?! :(
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments.
TOTAL = 247
Used 10# ball for wall ball and 55# for PP and SDHP.
Not a PR for me. In fact, much lower than last FGB. And I just saw tomorrow's WOD. What the heck?! :(
Sunday, August 2, 2009
Helen
WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Using 1 pood (16kg) my time was 16:40. Slow, I know. But I was sucking!!
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Using 1 pood (16kg) my time was 16:40. Slow, I know. But I was sucking!!
Saturday, August 1, 2009
Backsquat & Nicole
WOD
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
115,135,145,155,160,165,170(PR),175(PR),180(PR)185(F)
Pleased since I made a 15# PR. Last time I did BS I couldn't get my old PR of 165#. Went in this morning thinking I'd be lucky if I got 160#. Definately surprised!!
WOD (Friday)
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Completed 6 rounds with pull-ups of 10,10,10,8,7,8. Good news is that in the past I've only been able to complete 5.5 rounds...so it was my first time completing a full 6 rounds. Could still work on pull-ups though.
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
115,135,145,155,160,165,170(PR),175(PR),180(PR)185(F)
Pleased since I made a 15# PR. Last time I did BS I couldn't get my old PR of 165#. Went in this morning thinking I'd be lucky if I got 160#. Definately surprised!!
WOD (Friday)
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Completed 6 rounds with pull-ups of 10,10,10,8,7,8. Good news is that in the past I've only been able to complete 5.5 rounds...so it was my first time completing a full 6 rounds. Could still work on pull-ups though.
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