Fri, July 15

Warm Up:
400m Run
2rds
10 Pass throughs
10 Overhead Squat
10 Goodmornings
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/ 5sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch

Strength:
Hang Clean & Jerk
3-3-3-3


WOD:
In 12 minutes, do 2000m Row and in the remaining time, do double unders/ or singles.
Post Hang Clean & Jerk & Post Number of Double Unders

Result:

• Row = 9:11
• DUs = 107 (RX)

working on the HPC

Wed, July 13 - HELEN

Warm Up:

400m Row
2 rds
10 Pass Throughs
10 Push ups
20 Jumping Jacks
10 Back Extensions
the after 2 rds
4 Spiderman Lunges w/5 sec. hold, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch

Strength:

Incline Press
5-5-5-5

WOD:

"Helen"
3 rds for time
400m Run
21 KB Swings (53/35)
12 Pull Ups
Post Incline Press & WOD time 

RESULT:

• 68# on incline bench press -- not bad! shoulder may be improving (or at least isn't aggrevated)
• 12:27 RX, down 57 seconds from last time!

mid-kipping PU

LtoR:  Tyler, Kenny, Kaitlyn, Jason, Jameen, Brandy

last one! pony-tail whipping

last of 1 of the runs (probably 1st since I don't look as tired...)

kipping PUs

just a'swingin!!

Tues, July 12

Warm Up:

50 Double Unders

2 rds

10 Passthroughs

10 Ring Rows

10 Push Ups

then

Spiderman Lunge w/5 sec. hold at the bottom, then straighten out front leg for hamstring stretch w/5 sec. hold

Pretzel Stretch

WOD:

400m Row

40 Wallballs (20/14)

400m Run

30 Wallballs

400m Row

20 Wallballs

400m Run

10 Wallballs

Post WOD time

Result:

• 15:05 RX

Patrick (look at the determination on his face!!), -J-, and Brandy

-J-, Carey, Jonathan doing wallballs

Carey & Jonathan rowing

Mon, July 11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
After 2 rds
4 mountain climbers w/5 sec. hold,then straighten leg out for hamstring stretch w/5 sec.hold.
Pretzel stretch


Strength:
Deadlift
3-3-3-3

WOD:
Tabata (Buffet)
Ring Dips ,Sit Ups, Squat Jumps
Rest 1 minute before starting next exercise

Result:

• strength = 195# x 3
• tabata = 5/10/10 purple bands on dips

Mastered concept of butterfly pullups!

Tues, July 5

Warm Up
400m Row
2rds:
10 Pass Throughs
10 Pull Ups
10 Sit Ups
10 Air Squats
6 spider man stretches w/ 5sec. hold at the bottom
After 2 rounds, end with pretzel stretch


Strength
Power Cleans
3-3-3-3

WOD
10 sets of 100m Sprints
Rest 1 minute between ea. set

Post 3 rep PC & Average 100m Sprint Time

Results

• 95# pwr cln
• 15:76 avg sprint time 

Friday, July 1 - FRAN

Warm Up

400m Run

2 Rds

10 Pass Throughs

10 PVC Front Squats

10 Back Extensions

10 Ring Rows

10 Pushups

WOD

"Fran"

21-15-9

Thrusters (95/65)

Pullups

Post WOD time

 

Results

• 8:09 RX
• got too low on 4 squats and couldn't get back up; learning to find the sweet stopping point so I hopefully don't continue to go past the point of no return

Tues, Jun 28 - "Diane"

Warm Up

3 Rds

15 Jumpings Jacks

10 Back Extentions

15 Situps

10 KB Swings

5 Light Deadlifts

WOD

"Diane"

21-15-9

Deadlifts (225/135)

HSPUs

If WOD is completed in under 10 minutes, chose one of the following. Accomplish after a short period of recovery:

-Run 1 mile

- Row 1500m

Post WOD and monostructural time

 

Result

• 125# DL
(125, 1 pad (9 on box)) 9:10, 9:26 mile
• 1 pad on HSPUs (kipping)
• 9:10 time for Diane
• 9:26 mile

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!!