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

Tues, Jan 18

Warm Up

3 Rds

10 Pass Throughs

10 Ring Rows

10 Abmat situps

10 Back Extenstions

10 Lunges

Strength

Push Press: 3 to 5 sets of 5

- Between each set perform 10 pistols

WOD

5 rounds for total reps of:

Thrusters (135/95), 15 seconds

-rest 45 seconds

CTB Pullups, 15 seconds

-rest 45 seconds

KB Swings (70/53), 15 seconds

-rest 45 seconds

Box Jumps (28'/22'), 15 seconds

-rest 45 seconds

(Rx+ wear weight vest)

Post Push Press 5RM and total reps of WOD

RESULT:  

      Strength PP=63#

      thrusters@53# - 33

        pullups RX - 33

        kb swings@35# - 43

        box jumps@18" - 50

No vid or pics tonight. Camera batteries ran out of juice.

   

Wed, Jan 12

Karate night. Worked on foot work & kicks during class.

Fri, Jan 14

Warm Up

50 Double Unders

then

2 Rds

10 Ovhd Squats (PVC)

10 Back Extentions

10 Pullups

10 Pass Throughs

Strength

Squat Clean: 5-3-2-1-1

WOD

In 5 Minutes:

Run 400m

30 Box Jumps (24/18)

As many power clean & jerks (155/105) as possible in remaining time

Rest 1 Minute

Perform four rounds. (i.e. each round takes 5 minutes with one minute rest. Complete four rounds for a total of 24 minutes). Scale run/box jumps as necessary to score 10+ PC&Js each round.

Post Clean 1RM and number of PC&J to comment

RESULT:  88lb squat clean & got in 58 cleans for the wod. Didn't do the jerk, so I could give shoulder a rest.

Carey doing cleans -- can you tell it's a tiring wod?

Angelica doing the clean & jerk -- nice!

Tues, Jan 11

WU

Row 500m

then 2 Rds of:

10 Back Extensions

10 Pass Throughs

10 Lunges

10 Pushups

10 KB swings (35/20)

STRENGTH

Romanian Deadlifts:

take 10 Minutes to build up to a relatively heavy set of 10. Focus on technique

WOD

"Diane"

21-15-9

Deadlift (225/155)

HSPU

Workout should not exceed 12 minutes. Scale appropriately.

Post WOD time to comments

RESULT

Romanian DLs = 65#    For whatever reason, my back was getting tired really quick doing those, and I didn't want to over-exert for the DLs in the wod, so I stopped there.

WOD = 5:26. After the first round; however, I dropped the weight to 135# & then it went much better after that.

PS:  It sucks working out alone. 2nd day in a row I've been the only one in the late class. Time to round up the troops....

PPS:  In addition to my shoulder, now I think I have aggravated that band that feeds in to the inside of the place where the butt cheek meets the thigh. Will be attempting some self-torture in the evenings with the lacrosse ball to see if that does the trick.

I mean, really? What's with all the freaking grunts?! I'm gonna have to work better on more girly exhalations.

155# DL =  h.e.a.v.y.  tonight

HSPUs using the box

Mon, Nov 10

Warm Up

50 Double Unders

2 Rounds of:

10 Ovhd Squats (PVC)

10 Pullups

10 KTEs

10 Back Extensions

10 Pushups

Strength

Squat: Use 12 Minutes to find your 1RM

WOD

AMRAP in 15 Minutes

7 Thrusters (115/75)

10 Walking Lunge steps holding 53/35 KB overhead with RIGHT hand

7 Burpees

10 Walking Lunge steps holding 53/35 KB overhead with LEFT hand

Post your new Squat 1RM and WOD time to comments

RESULT:  

1RM squat = 143lb, so new PR for me (up by approx 8lb)! I think I could've done 5-10lb more, but my knees were feeling it so I decided to be smart & stop while ending on a good note.  :)  

WOD = 6 rds + 1 thruster (using 45# bar & 10# dumbbell for lunges, thanks to shoulder -- and that was borderline iffy on the left shoulder. Had a hard time keeping it stabilized at the top, but I was at least able to do so. Still considering that progress!)

Rockin' the turquoise socks, lime green shirt, and pink striped sleeves. If nothing else, I bring a little color into the box!!

OH walking lunges

As everyone else calls them:   buckin furpees

Sat, Dec 8

BBWO = 2hr karate

Fri, Dec 7

Warm Up

400m Run

--then--

2 Rds of:

10 Overhead Squats (PVC)

10 Back Extenstions

10 Lunges (5 per leg)

10 Pushups

Strength

Power Clean, 3x3

--then--

15-12-9 at 75% of 3RM, one minute rest between attempts

WOD

3 Rounds for time of:

20 Squat Cleans (95/65)

25 Box Jumps (24/18 in)

30 Pushups

(Rx+ do ring pushups)

Post 3RM Power Clean and WOD time to comments

RESULT =  3RM - 105# 

                  wod time was 16:38: rnd 1 cleans = 55# but really struggled, so rnds 2&3 used 45# bar 

It still felt really taxing. I think I'm wearing myself out on the new strength programming & should probably back it off some. These past few times at the box has been quite a struggle for me. 

Tues, Jan 4

Warm-Up

Row 750m

then

2 rounds of

15 Good Mornings (w/ PVC)

15 Abmat Situps

15 Pullups

Strength

Use 12 minutes to find your Deadlift 1RM

WOD

Alternating Tabata of

-Deadlift (use 60% of 1RM or 225/155 whichever is lower)

-Burpees

(This WOD is 8 minutes long where each minute is 20 seconds of DLs, 10 seconds rest, 20 seconds of burpees, 10 seconds rest)

---Rest exactly 10 minutes---

Run 1 mile for time. One Mile is Fence-to-gate-to-fence four times.

Post lowest tabata round for both DLs and burpees (i.e. 5/5) & mile time

 

RESULT  = 6/6 at 125#  w/  8:33 1-mile run ---- my 1RM DL is 205#, but last night after fighting trying to get the correct form I wore myself out & stopped at 185#.

185# DL w/ Clinton & Kathle trying to tell me to get my butt down more, instead of pulling with my back -- it's heavier that way!

Mon, Jan 3

Warm-Up

3 Rounds for time of:

10 Pass Throughs

10 Overhead Squats (PVC)

10 Back Extenstions

25 Double Unders

Strength

Overhead Squat, 3x3

then 9-6-3 at 75% 3RM (rest exactly 1 minute between attempts)

WOD

5 Rounds for time of:

7 Pullups

7 Overhead Squats (135/95)

5 HSPU

*Do not exceed 15 Minutes on WOD. Post time/rounds completed to comments

RESULT = 9:23 for the WOD (resorted to bench pushups on the last 2 rounds cuz arms were just shot & could no longer push myself up on the HSPUs; then only did 33# on the bar cuz of my shoulder, thanks to falling off the attic ladder yesterday). Yeah... it was a rough day, but I sucked it up & made it through it!

For strength, I did 5x5 of 105# back squats. It felt really heavy & for the life of me I couldn't figure out why until Jackie told me it was because I was going way too far down in the squat. So I used a ball from then on to gauge better where I need to stop. And sure enough - voila! - it was much easier after that. 

5x5 back squats at 105#

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1 hr karate (foot work/spins/kicks/balance)