Tues, June 21

Warm Up

400m Run

3 Rds

10 Pass Throughs

10 Ovhd Squats

10 Box Jumps

10 Back Ext

10 Pullups

10 Pushups

WOD

5 Rds

9 Back Squats

6 Front Squats

3 Ovhd Squat

Rx weight is body weight. If scaling use 80% of Overhead Squat 1 RM

Rest 2 minutes between sets.

Post WOD time

Result

• 13:58 (80#, 80#, 33#)

Fri, June 17

Warm Up

500m Row

400m Run

then

Coach led burgener warmup

WOD

AMRAP12

2 Squat Snatches (135/95)

4 Overhead Squats (135/95)

8 Box Jumps (24/18)

Post WOD results

Result

• Changed WOD to suit shoulder
• 75# squat cleans, 75# front squats, box jumps
• 8rnds + 4 box jumps

Liz, Ryan, Jud, Carey (booty cam!)

Mon, June 20, 2011

Warm Up

500m row

2x:

  10 pass-thrus

  10 OHS

  10 back ext

  10 situps

  10 pushups

WOD

4 Rounds

5 Deadlifts (>= 65% of 1RM)

7 Burpees

9 Pullups

400m Run

Post WOD time

Result

155# at 16:38 RX

Note to self:   do better job of shaving hands....

mid-burpee (ghost hands)

 finishing a 400

mid-pullup

-J- & -C- facing off, with Tyler "judging" & Coach Jackie encouraging 

this one needs to get filed under BOOTY cam

BREATHE!!

Tues, June 14

Warm Up

400m Run

2 Rds

10 Inchworms

20 Lunge Steps

10 Good Mornings

15 Situps

10 Pullups

Strength

Deadlift: 3-3-3-3-3

Warm up as needed. Keep all work sets above 80% 1RM

WOD

3 Rds

10 HSPU

20 KTEs

Post DL 3RM and WOD time

Results

• Strength = 193#
• WOD:  8:56,  10-6-6 kipping HSPUs before resorting to box HSPUs

Me doing kip HSPUs & Brandy rockin' it the other way

Alli, Brandy, Kenny, Patrick, -J- & me doing KTEs

Sun, June 12

Warm Up

50 Double Unders

2 Rds

10 Pass Throughs

10 Ovhd Squats

10 Back Extensions

10 Pullups

10 Pushups

20 Situps

WOD

"Moore"

AMRAP20

1 Rope Climb

Run 400m

HSPU, as many reps as possible

Post Rounds and HSPUs

Result

• 5 rnds  RX
• 17 HSPU
• worked on kipping HSPUs during wod & found I could average about 4 HSPU per round once I got the hang of it! now to work on the speed of it...

Kipping HSPUs

Friday, June 10

Warm Up

500m Row

2 Rds

15 Jumping jacks

15 Box Jumps

15 Back Extensions

15 Pullups

15 Double Unders

Strength

Press: 3-3-3-3-3

Keep all sets above 85% of 1RM

WOD

Within 30 seconds of completing the last set of Press, begin the following:

AMRAP8

10 Front Squats (use 5th set 3RM press weight)

50 Pushups

Post Press 3RM and WOD results

Result

• 68#
• 2 rnds + 9 pushups

Tues, June 7

Warm Up
500m Row

2 Rds

10 Jumping Jacks

10 Pushups

10 KB Swings

20 Situps

WOD
In 5 minutes

400m Run

30 Box Jumps

As many Power Clean & Jerks (@65% Jerk 1RM) as possible in remaining time

Rest one minute

Complete as many rounds as required until reaching 50 Power Clean and Jerks

Post WOD time

RESULT

• 16:06 with 53#

Friday, May 27

Warm Up

750m Row

15 Pass Through

15 Ovhd Squats

15 Pushups

15 Back Extensions

15 Situps

Strength

Power Clean: 5-5-5-5-5

WOD

15-10-5

Hang Power Clean (135/95)

Thruster (135/95)

Post PC 5RM and WOD time

Result

• Strength = 93#
• WOD weight = 63#
• WOD time = 6:30

Camera ran out of battery last time & I forgot to put new ones in, so no pic/video again. 

Tues, May 24

Warm Up

2 Rds

300m Row

25 Double Unders

10 Pass Throughs

10 Jumping Jacks

WOD

25 Lunge steps

20 Pullups

50 Box Jumps (24/18)

20 Double Unders

25 Ring Dips

20 KTEs

30 KB Swings (70/53)

30 Situps

20 DB Hang Squat Cleans (35/20)

30 Back Extensions

30 Wallball (20/12)

3 Rope Climbs

Post WOD time

Result

• 20:53,  with following revisions:
• BJs = 25@24" then 25@18"
• KB swings = 35lb
• Ring dips = red band

Didn't get vid of the wod, but got some great footage & a pic of the weather that rattled on outside as we dedicated few sweat it out.

Funnel cloud trying to form over the box

 The hail. It echoes loudly thanks to the corrugated metal building!

Warm Up

500m Row

2 Rds

15 Pass Throughs

15 Ovhd Squats

15 Back Extensions

15 Pushups

WOD

3 Rds for time

400m Run

30 Ovhd Squats (#75/45)

21 Pullups

Post WOD time

Results

• 15:12, using sissy bar (20#)

At one point during the OHS, I tweaked my shoulder because I brought it ever-so-slightly too far behind me. But I made it through the rest of the wod without pain. Progress is good.... but OHS still suck.  :P  After I RX a muscle-up my next goal will be butterly pull-ups. I think those would save me some time during wods.

kipping PUs

Me & T working the OHSs

Tues, May 10

Warm Up

50 Double Unders

3 Rds

10 Pass Throughs

10 Inchworms

10 Ovhd Squats

10 Ring Rows

20 Situps

WOD

AMRAP8

5 Jerks (70% of 1RM)

10 Burpees

Post WOD results

Results

• From the Floor  (65#)    6 rnds +4 burpees

Shoulder made it through this one, but the slightest bit I was off-balance I felt the "pain pinch". I don't think I could've done more weight without it really hurting the shoulder.

Me & Brandy doing jerks

buckin furpees

working the muscle-up

Mon, May 9

Warm Up

3 Rds

250m Row

10 Ovhd Squats

10 Back Extensions

10 Pushups

10 CTB Pullups

10 Box Jumps

 

WOD

50 Situps

25 Double Unders

40 Situps

25 DUs

30 Situps

25 DUs

20 Situps

25 DUs

10 Situps

25 DUs

 

Result

7:28 RX

Sat, May 7

Warm Up
50 DUs or 150 singles
2 rnds:
  10 OHS 
  10 back ext
  10 push ups
  10 pass thrus
  pretzel stretch each side
  10 iron cross stretches


TEAM WOD
WOD 1 (team):  100 thrusters for time @ 50% body weight  with 5 pullups EMOM .
.   then
WOD 2 (individual):  Death by Burpees (on 30 second intervals)
:30 = 1 burpee
1:00 = 2 burpees
1:30 = 3 burpees
2:00 = 4 burpees
etc

Post time & load for WOD 1, and full round + any extras for WOD 2.


Result

• WOD 1 (Liz, 33# & me, 63# RX) =  7:23
• WOD 2 = 8 rnds + 8 burpees

death by burpees (me, Trent, & Liz)

more muscle-up progression (blue band)

Fri, May 6

Warm Up

400m Run or 50 2xUnders

2 Rds

10 Pushups

10 Pullups

10 Box Jumps

10 Back Extensions

10 Situps

WOD

3 Rounds for time:

20 KB Swings (53/35)

25 Wall Ball shots (20/12)

30 Cal Row

After WOD, complete 50 Hollow rocks

Post WOD time

Result

• 15:01 RX 
• instead of hollow rocks, I worked muscle-up progressions -- it's a goal of mine for 2011 to be able to do an RX muscle-up (actually I'm shooting for august, but will give myself wiggle room)

Notes

Note to the wise:  it's not a good feeling to go eat mexican food before a WOD, especially after lots of chips & salsa. Lesson learned. It was my mother's day outing & I took full advantage -- but the wod killed me for it. Ugh. The sacrifices we make sometimes.....   :P

Dave & me doing KB swings

D & me rowing our 'boats'

wallballs

muscle-up progression (blue band)