Sat, Feb 26

WARMUP:

500m row or 100DUs

3 rnds:

10 inchworms

10 lunges

10 ring rows

10 situps

WOD:

AMRAP for 20min:  

100m partner carry

25 tire flips (per pair)

50m burpee broadjumps

RESULT:

4 rnds + 8 tire flips

OMG -- I went to karate before this wod, had a little break in which I ate a donut and a cadbury egg & this wod kicked my butt. I think I shall fondly remember this wod as "death by donuts". Ugh. Just goes to show that what you eat really does make a difference!! 

Tire flips

Partner carries

Afterwards, discussing the aftermath & comparing times, etc

Mon, Feb 21

Warm Up

Row 500m

2 Rds

15 Back Extensions

15 KB Swings (light)

15 Pullups

15 Squats

15 Good Mornings (PVC/Barbell)

Strength

Deadlift: 5-5-5-5

WOD

AMRAP20

5 HSPUs

10 Toes through rings (or KTEs)

20 Med Ball Cleans (20/12)

Post DL 5RM and rds completed of WOD

RESULT

163# DL for strength

8 rnds (toes on box HSPUs)

My right hip flexor has been bothering me. It doesn't hurt, but feels over-used. We did some hamstring stretches tonight, and I also used the foam roller on it but it didn't feel like it was doing any good. I layed on the ball for a bit on a tender spot & that seemed to help a little, so maybe if I concentrate more using the ball there I'll see if I can garner any improvement. On another note, my shoulder has also been bothering me. It hurts more when my arms are spread apart. As long as I keep them closer together, it doesn't get tweaked.

Toes on box HSPUs

Toes thru rings -- kinda fun stuff!  Will.I.Am sharing the pain with me!

Dreaded medball cleans

Wed, Feb 16

Warm Up

400m Run

50 Double Unders

2 Rds of

10 Pass throughs

10 Pushups

10 Squats

10 Situps

Strength

Bench Press: 5-5-5-5-5

between each set, do 10-15 hollow rocks

WOD

"Fran"

21-15-9

Thrusters (95/65)

Pullups

Post Bench 5Rm and Fran time

Result

Bench Press = 65#; wussed out cuz shoulder; noted the wider grip made the shoulder hurt more

Fran = 8:47 - 55#

Ok, that wod sucked! My previous fastest time was 6:30 at 55#, so this time was absolutely heart-breaking. There were quite a few times when I went down (too far) & then couldn't come back up with the weight. So I guess I snuck in there a little bit extra work. On a good note, though, no ripped hands from the pull ups. I think my hands are evolving....

1st round thrusters

pullups, sideways!!

Special thanks to Tyler -- my newest papparazzo.

Mon, Feb 14

Warm Up

2 Rds

Run 200m

15 Pass throughs

10 Ovhd Squats

10 Pullups

10 Pushups

10 Back Extension

Skill

Muscle Ups: use 15 Minutes to practice/work progressions

WOD

#1 AMRAP6

9-Squats (#155/95)

7-Burpees

5-Push Press (#155/95)

#2 3 Rds for time

10-Deadlifts (#275/185)

50-Double Unders

Pick WOD #1 or #2. Or, do them both with 10 minutes rest between WODs.

Post WOD selection and time

RESULT

WOD 1:  (85# bksquat / 45# PP) - 4 rnds + 3 squats

WOD 2:  (153# DL, DUs) - 5:09

153# DLs

DUs

DONE!

Sun, Feb 13

Warm Up

75 Double Unders

2 Rds

25 Jumping Jacks

20 Squats

15 Back Extensions

10 Pullups

5 TGUs (20 Lb or less)

WOD 1

Row 500m for time

WOD 2

For max reps/cal:

Row (calories), 20 seconds

Rest, 40 seconds

HSPU, 20 seconds

Rest, 40 Seconds

Pullups, 20 seconds

Rest, 40 seconds

Burpees, 20 seconds

Rest, 40 seconds

KTEs, 20 seconds

Rest, 40 seconds

5 Rounds

(Rx+, CTB Pullups)

Post time for 500m Row and lowest score for each exercise

 

RESULT

WOD 1:  500m row = 2:07

 

WOD 2:

• Row - 5
• HSPU (2 pads) - 6
• Pull-ups (rx) - 8
• Burpees - 8
• KTEs - 6

 

 

Tues, Feb 8

Warm Up

400m Run

2 Rds of

20 Jumping Jacks

15 Squats

10 Pullups

5 Burpees

Strength

Squat Clean and Jerk: 3-2-1-1-1-1

WOD

"Bear Complex"

7 Reps of the following scheme

Power Clean (touch and go on ground)

Front Squat

Push Press

Back Squat

Push Press

Once you begin a round you can rest with the bar in any position--expect on the ground.

5 Rounds of 7 Reps. Rest as needed between rounds.

Begin with approximate 50% of your 1RM Jerk and increase weight each round. Post 1RM C&J and weights for all rounds of the "Bear Complex"

RESULT

Strength:  103# pwr clean

WOD:   5rounds of:  

• 7x - push press 45#
• 7x - pwr clean (no jerk)  53,63,68,73,78
• 7x -  fr sqat  53,63,68,73,78
• 7x -  bk sqat 53,60,65,70,75
• 7x -  push press 45#
• 2-4 min rest

Bk squat

Pwr Cleans

Push Press

Fnt Squat

Pwr Clean w/ squat

Mon, Feb 7

Warm Up

500m Row

2 rds

10 Pass throughs

10 Ovhd Squats

10 Back Extension

10 Pushups

Strength

Weighted Pullups: 5-5-5-5-5

Spend 5 minutes warming up for WOD deadlifts

WOD

AMRAP12

3-DL (80% of 1RM)

6-KB Swings (70/53)

9-Box Jumps (24/18)

Post pullups weight and WOD rounds completed

RESULT

Strength:  worked dead-hang strict pullups

WOD:  9 rnds + 2 DL (158# DL / 35# KB / 22" box)

Michael:  dead-hang PUs, Carey & Tammy:  box jumps

Tammy (in jeans!!) & Carey:  KBs,  Michael:  pistols

Carey -  DLs, weight unknown

Mon, Jan 31

Warm Up

500m Row

3 Rds

10 Ring Rows

15 Pass throughs

15 Ovhd Squats (PVC)

10 Back Extension

This will be a light week, with no specific strength exercises. The intent is recovery so you can bring it next week (heavy week)

WOD #1

Death by pullup

1 pullup the first minute

2 pullups the second minute

3 pullups the third minute

....and so on until you cannot complete the required pullups in one minute

WOD #2

Tabata-20 seconds of work followed by 10 seconds of rest:

-Squats

-Situps

Complete 8 rounds of squats (4 Minutes) then 8 rounds of situps (4 Minutes). There is no added rest between exercises.

Post number of rounds completed for WOD #1 and lowest tabata score for WOD #2

RESULT

    WOD 1 = 12 rounds RX

    WOD 2 = 15 squats, 11 situps

My forearms were burning and felt HUGE after the pullups. And right above the knee on the inside of my thigh it burned like a mo-fo during the situps!! Good wods though.

Jason & Carey doing 'Death by Pullups'

Sat, Jan 29

Karate day. Self-defense techniques

Wed, Jan 26

Karate night.  Worked ground techniques.

Tues, Jan 25

Warm Up

50 Jumping Jacks

50 Double Unders

2 Rds of

10 Ovhd Squats (PVC)

10 Good Mornings (PVC)

10 Pushups

10 Back Extensions

Strength

Squat: 3-5 sets of 3

WOD

Recovery WOD: (10-9-8-7-6-5-4-3-2-1)
24" box jumps, ring rows, air squats, sit ups

RESULT

105# back squat, 4 sets of 3

12:24 WOD, ring rows+

** Video too long to publish -- 3 failed attempts means no video for this wod  :(  **

Mon, Jan 24

Warm Up

Row 500m

then 2 rds of

15 Pass throughs

15 Pullups

15 Good Mornings (PVC or Barbell)

15 Lunges

Strength

Press: Use 10 minutes to find 1RM

WOD

"Grace"

30 Clean and Jerks for time, #135, 95 (Power, Muscle, or Squat clean)

Scale to keep WOD under 5 minutes

-Rest 10 minutes, then:

10-8-6-4-2

Pistols (each leg)

HSPUs

KB Swings (#70/53)

Scale to keep WOD under 10 minutes

Post press 1RM and both WOD times

RESULT

78# press

2:11 for wod1, the 30 cleans (cleans only, no jerk)

7:01 for wod2, bench pistols & 35# kb

Carey & Shana doing pistols

Tyler & Kaitlyn mid-wod

Shana jumping boxes

Sun, Jan 23

WU

1000m row

WOD

4 Rds for time

400m Run

12 Front Squats (95/65)

12 Wallballs

12 SDHP (95/65)



RESULT

20:43 RX 

Felt sluggish as heck & had to take multiple breath breaks. The last run was freaking killer, too. Ugh... Just plain tired after this one.

Wed, Jan 19

Warm Up

500m Row

then

Coach led Burgener Warmup

Strength

Snatch: 1 snatch every 2 minutes for 20 minutes

Start moderately light, work up to 1RM

WOD

2 Rounds for max reps

- In 2 minutes: Row 250m, then as many HSPU as possible in remaining time

- Rest 2 minutes

- In 2 minutes: Row 250m, then as many ring dips as possible in remaining time

- Rest 2 Minutes

- In 2 minutes: Row 250m, then as many Push ups as possible in remaining time

- Rest 2 minutes

(i.e. total workout is 24 minutes, where 12 minutes are row/combo, 12 minutes are rest)

Post Snatch 1Rm and number of reps

RESULT

• no 1RM for snatch; just working on form with tweaked shoulder
• 35 (box) HSPU, 37 (red band) ring dips, 38 rx push-ups 

   

Practicing proper snatch form

Row, row, row our boats....

Clinton & Carey mid-row