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)

Tues, May 3

Warm Up

Run 400m

20 Back Extensions

15 Pass Throughs

15 Overhead Squats

15 Pullups

20 Situps

Run 400m

WOD

3 rnds:

     1 min of Tire Flips,  1 min rest

     1 min of Box Jumps (24/18"),  1 min rest

     1 min of Pushups (hand release),  1 min rest

Post total # of reps for each exercise

Result

• RX + (used 24" box):  TF=46  /  BJ=63  /  PU=68

Monday, May 2

Warm Up

Row 500m

2 Rds

10 Situps

10 Box Jumps

10 Pullups

10 Pushups

5 Inchworms

Strength

Front Squat: 3-3-3-3-3 Do not use any of the sets as warm up

WOD

EMOM10

5 Shoot Throughs

5 CTB Pullups

Focus on speed of movement

Post 3RM and any WOD rounds missed

Result

• 105# front squat (5 rnds of 3)
• 5 rnds RX, 5 rnds of 3 shoot-thrus & 5 CTBs