Mon, June 27

Warm Up

500m Row

2 Rds

10 Pass Throughs

10 Ovhd Squats

10 Inchworms

10 Pullups

10 Pushups

Strength

Overhead Squat: 5-5-3-3-1-1-1

WOD

Not for time

3 Rds

15 KTE

10 Weighted Steps-ups (video) per leg

Post OS 1RM

Result

• no 1RM for OHS (or 33# is all I can do)
• 95# on weighted step ups. Gonna be sore tomorrow, and obviously my left leg is considerably weaker than my right!

KTEs (booty cam!)

weighted step ups

Sat, June 25 2011

Warm Up

1 hr karate (legs/kicking)

Team WOD

As teams of 4, with 1 person at each station, rotating when runner returns:

AMRAP 20min

250m run

HSPUs

Thrusters (45/33)

SDHP (55/35)

Fri, June 24

Warm Up

50 Double Unders

2 Rds

15 Pass Throughs

10 Ovhd Squats

15 Back Extensions

10 Pullup

15 Situps

WOD

800m Run

30 Clean and Jerks, power or squat (135/85)

800m Run

Post WOD time

Result

• 15:01
• 75#
• For the record, if we ever have a competition for the person that makes the oddest faces during a wod, I'd definitely win!!!  Note to self:  try to look more like you're having a good time.



scarecrow

push

jerk

breathe

Thurs, June 23

Warm Up

400m Run

25 Double Unders

3 Rds

10 Pass Throughs

10 Ovhd Squats

10 Good Mornings

10 Lunge Steps

WOD

In 5 minutes complete the following

Row 500m

20 Deadlifts (255/155)

As many HSPUs as possible in remaining time

Complete as many rounds as needed until reaching 50 HSPUs. Rest one minute between rounds. To scale, decrease the length of the row.

Post WOD time

Result

• 24:42
• 83#  (went light today)
• 1 pad for HSPUs  (Charr talked me out of doing them RX, and I'm kinda glad he did now)

Patrick & I rowing

Demonoid (check out the eyes) doing HSPUs

Patrick's pure concentration

deadlift central

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#