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Monday Jan 30th, 2012
Warmup:
400m Run
250m Row
15 Dbl Unders
15 Pullups
Hip Mobility
Shoulder Mobility
MOD: 10M Skill Work
DEF FEELING STRONGER WITH MAINTENANCE EATING FOR ME BUT IM READY TO GET A LITTLE LIGHTER ON MY FEET ONLY PROBABLY WITH THAT FOR ME I GET WEAK WHEN I CUT OUT FOOD SO DEBATING BUT EITHER WAY TOMORROW IS PREP DAY FOR FOOD SO WELL SEE HOW THIS GOES!!
Head Stand/Hand Stand/1 Arm Hand Stand
HSPU/Kip HSPU
Hand Stand Walk
WOD: “DT”
5 RFT
12 DL (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)
I used 105 for the first round and dropped to 95lbs for the rest it wouls have been long with 105lbs
time 8:46
Monday, January 30, 2012
Saturday WOD
Missed friday forgot there was no evening class so planned my day around that!
We did a hopper so pick your WOD out of a hat
21 thrusters
15 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
womens weight was 85lbs i did 75lb ( could have done more for future)
but with the rope climbs it really tore up my forarms they are still swollen
I only did 5 rope climbs to the top and the rest were half way mark got more out of that than modifiying!
We did a hopper so pick your WOD out of a hat
21 thrusters
15 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
womens weight was 85lbs i did 75lb ( could have done more for future)
but with the rope climbs it really tore up my forarms they are still swollen
I only did 5 rope climbs to the top and the rest were half way mark got more out of that than modifiying!
THursday Jan 26
WarmUp: Round Robin
1 Rd-3 Min Station
Row, Situps, Grasshoppers, Ring Dip Holds, LSit Parallette Holds, Shoulder Mobility
MOD:
Front Squat
5-5-5-3-3
WOD: Tabata’s: 8 Rds: 20 On-10 Off
Hang Clean (95/65)
Broad Jumps (1 Mat)
KB SDHP (50/35)
Forgot my numbers i think it was214 reps
1 Rd-3 Min Station
Row, Situps, Grasshoppers, Ring Dip Holds, LSit Parallette Holds, Shoulder Mobility
MOD:
Front Squat
5-5-5-3-3
WOD: Tabata’s: 8 Rds: 20 On-10 Off
Hang Clean (95/65)
Broad Jumps (1 Mat)
KB SDHP (50/35)
Forgot my numbers i think it was214 reps
Wednesday, January 25, 2012
wednesday 25th jan
Was a nice break while visiting Jesse in NC did some track workouts and running the bleachers, kinda miss Fort Bragg for all the awesome tracks they have, i need the break ive been craving it feels like ive been pushing so hard for so long that once and awhile it does me good,
TODAYS WOD I ROWED cause y toe actually hurts allot lately since dropping the dumbell on it so might get that checked out this week, the Double unders didn't help but it feel like its going away, i thought rowing would give me a break but it smokes your quads if your pulling for speed so needless to say this was very bit aweful TIME was 15: forgot the sec was 20 something
Dynamic Warmup
MOD: DBL UNDER SKILL WORK
Power Jumps
360′s
Speed Work
WOD:
800m Run
21 DL (135/95)
21 Box Jumps (24/20)
400m Run
15 DL (135/95)
15 Box Jumps (24/20)
400m Run
9 DL (135/95)
9 Box Jumps (135/95)
800m Run
TODAYS WOD I ROWED cause y toe actually hurts allot lately since dropping the dumbell on it so might get that checked out this week, the Double unders didn't help but it feel like its going away, i thought rowing would give me a break but it smokes your quads if your pulling for speed so needless to say this was very bit aweful TIME was 15: forgot the sec was 20 something
Dynamic Warmup
MOD: DBL UNDER SKILL WORK
Power Jumps
360′s
Speed Work
WOD:
800m Run
21 DL (135/95)
21 Box Jumps (24/20)
400m Run
15 DL (135/95)
15 Box Jumps (24/20)
400m Run
9 DL (135/95)
9 Box Jumps (135/95)
800m Run
Thursday, January 19, 2012
thursday jan
mobility for warm up
went early and did my own thing
WOD
2 rounds of CIndy ( so 5 pull ups 10 push up 15 squts x2)
then 10,9,8,7,6,5,4,3,2,1 of
Hang power snatch 65lbs
basck squat 65lbs
double unders
end with 2 more rounds of cindy
LOVED THIS WOD, still smoked me on cardio but getting better with th epush threw it attitude cause there is an end to it
TIME :13:23 rx OH we also worked on BS and got up to 185 which is not good since i maxed at 205 2 weeks ago wasnt warmed up and i think this week our bottays and my quads are smoked so not too upset but still gets me a little! OH well
went early and did my own thing
WOD
2 rounds of CIndy ( so 5 pull ups 10 push up 15 squts x2)
then 10,9,8,7,6,5,4,3,2,1 of
Hang power snatch 65lbs
basck squat 65lbs
double unders
end with 2 more rounds of cindy
LOVED THIS WOD, still smoked me on cardio but getting better with th epush threw it attitude cause there is an end to it
TIME :13:23 rx OH we also worked on BS and got up to 185 which is not good since i maxed at 205 2 weeks ago wasnt warmed up and i think this week our bottays and my quads are smoked so not too upset but still gets me a little! OH well
wednesdat 18th jan
warm up was 2 min each station
squats
sit ups
row
kb high pull
parallette jumps
WOD
5 min box jumps 93
4 min oh lunges with 25lbs plate 82
3min pull ups 28
2 min dl 135lbs 30
1 min kbs 35lbs 30 reps
total reps of 263
squats
sit ups
row
kb high pull
parallette jumps
WOD
5 min box jumps 93
4 min oh lunges with 25lbs plate 82
3min pull ups 28
2 min dl 135lbs 30
1 min kbs 35lbs 30 reps
total reps of 263
Monday, January 16, 2012
Monday 16th jan
Warm up:
Lots of core work
WOD: HELEN
3 rds for time
400m run
21 kb swing
12 pull ups
It's one of the WOds I hate the most because of the running
I prefer Fran over this because running makes my legs wanna vomit , yeah don't make sense
But that's exactly how it makes me feel!
Time : 11:04 rx
Lots of core work
WOD: HELEN
3 rds for time
400m run
21 kb swing
12 pull ups
It's one of the WOds I hate the most because of the running
I prefer Fran over this because running makes my legs wanna vomit , yeah don't make sense
But that's exactly how it makes me feel!
Time : 11:04 rx
Sat 14th jan OPEN GYM
3 rounds for time
500m row
20 pull ups
20 sit ups
10 power cleans at 115lbs ( second round dropped to 105lbs or else couldn't have gone faster)
Time: 24:00
Been achy in my shoulder with no surgery so icing that an lots of mobility!
500m row
20 pull ups
20 sit ups
10 power cleans at 115lbs ( second round dropped to 105lbs or else couldn't have gone faster)
Time: 24:00
Been achy in my shoulder with no surgery so icing that an lots of mobility!
Friday 13th jan
WarmUp:
Quick Dynamic Mix
3 Min Plank Hold
3 Min Wall Squat Hold
If you fall out of the 3 min Holds you have an immediate 10 Burpees then you get right back in Hold position.
MOD: Dabble at Each of these for 5 Mins Each
Rope Climb
Butterfly Pullup
Handstand Walk
WOD: Tabatas: Lowest Rep from Each Movement Count: 8 Rounds, 20 seconds ON, 10 seconds OFF, 2 Mins to Rest between Each Movement
Good Mornings (95/65)
Goblet Squat (50/35)
Pullups
Behind the Neck Thruster (95/65)
I got 22reps that counted as rx
Quick Dynamic Mix
3 Min Plank Hold
3 Min Wall Squat Hold
If you fall out of the 3 min Holds you have an immediate 10 Burpees then you get right back in Hold position.
MOD: Dabble at Each of these for 5 Mins Each
Rope Climb
Butterfly Pullup
Handstand Walk
WOD: Tabatas: Lowest Rep from Each Movement Count: 8 Rounds, 20 seconds ON, 10 seconds OFF, 2 Mins to Rest between Each Movement
Good Mornings (95/65)
Goblet Squat (50/35)
Pullups
Behind the Neck Thruster (95/65)
I got 22reps that counted as rx
Thursday 12th jan
Thursday Jan 12th, 2011
Burgener Warmup
25 Pass Thrus
500m Row
400m Backwards Run
100 Dbl Unders
50 Resurrections
(Break up as Needed)
MOD:
Split Jerk
7 by 2
WOD: 3 RFT
6 Turkish Getup (50/35)
9 Split Jerk (105/75)
12 Front Squat (105/75)
Time was 8:36 this TG up are sneaky
Burgener Warmup
25 Pass Thrus
500m Row
400m Backwards Run
100 Dbl Unders
50 Resurrections
(Break up as Needed)
MOD:
Split Jerk
7 by 2
WOD: 3 RFT
6 Turkish Getup (50/35)
9 Split Jerk (105/75)
12 Front Squat (105/75)
Time was 8:36 this TG up are sneaky
Wednesday, January 11, 2012
Wednesday Jan 11th
armUp:
10 Skin the Cat
10 HSPU
10 T2B
10 Paralette Pass Thrus
10 Up Downs
10 Grasshoppers
50m Bear Crawl
MOD: Muscle Up Progression
Skill Work: 3 by 10
False Grip Ring Row to Pull Through
High Ring False Grip Pull Up
Low Ring Push Up to Turn Out
WOD: 10 to 1
Deadlift (185/135)
CTB Pushup
TIME WAS 3:48 sec
as rx
10 Skin the Cat
10 HSPU
10 T2B
10 Paralette Pass Thrus
10 Up Downs
10 Grasshoppers
50m Bear Crawl
MOD: Muscle Up Progression
Skill Work: 3 by 10
False Grip Ring Row to Pull Through
High Ring False Grip Pull Up
Low Ring Push Up to Turn Out
WOD: 10 to 1
Deadlift (185/135)
CTB Pushup
TIME WAS 3:48 sec
as rx
tuesday 10 jan
took some much needed rest, shoulder has been acting up a little, now its my good shoulder that dont feel right, shoulder that had surgery is feeling 150% MOBILITY MOBILITY has really been working wonders
monday 9th jan
mUp: Alt Stations: 3 Mins @ Each
Row
Situps
JR
Foam Roll/Med Ball Ext
MOD: Review Progression/Execution
Clean and Jerk
Back Squat
Snatch
WOD: No Clock:Work Up to 1RM (Alloted 12m/Movement): Finish Each Max with a follow up 400m Run
1RM Clean and Jerk-400m Run
1RM Back Squat-400m Run
1RM Snatch-400m Run
110/205/85
Row
Situps
JR
Foam Roll/Med Ball Ext
MOD: Review Progression/Execution
Clean and Jerk
Back Squat
Snatch
WOD: No Clock:Work Up to 1RM (Alloted 12m/Movement): Finish Each Max with a follow up 400m Run
1RM Clean and Jerk-400m Run
1RM Back Squat-400m Run
1RM Snatch-400m Run
110/205/85
Sunday 8th of Jan
WOD: 5 RFT
15 Deadlifts (135/95)
12 Power Cleans (135/95)
9 Front Squats (135/95)
6 Jerks (135/95)
3 Wall Climbs
100m Sprint
did this on open gym with some of the gals, GOOD TIMES, was a smoker 25:36 as rx
15 Deadlifts (135/95)
12 Power Cleans (135/95)
9 Front Squats (135/95)
6 Jerks (135/95)
3 Wall Climbs
100m Sprint
did this on open gym with some of the gals, GOOD TIMES, was a smoker 25:36 as rx
Friday, January 6, 2012
Friday 6th Jan
WarmUp:
400m Run
5 Muscle Ups
250m Row
10 T2B
400m Run
10 K2E
250m Row
Not nearly as impressive as Karyn’s Manna ….but its close!!!
MOD:
HandStand Walk
HSPU
WOD: “21″
SDHP (75/55)
Ball Slam (20/16)
*** 20 +1, 19+2, 18+3…..1+20
done in 19:32
400m Run
5 Muscle Ups
250m Row
10 T2B
400m Run
10 K2E
250m Row
Not nearly as impressive as Karyn’s Manna ….but its close!!!
MOD:
HandStand Walk
HSPU
WOD: “21″
SDHP (75/55)
Ball Slam (20/16)
*** 20 +1, 19+2, 18+3…..1+20
done in 19:32
thursday 5th of jan
WarmUp:
400m Run
1 Rope Climb
3 Shoulder Atlas Stone (145/95)
Run 25m with Stone
3 Shoulder Atlas Stone (145/95)
Run 25m with Stone
1 Rope Climb
400m Run
MOD: Bench Press
5-5-5-5-5
WOD: 3 RFT
21 Hand Release Pushups
15 Med Ball Cleans (20/16)
9 Hang Clean (105/75)
WENT TO THE NIGHT CLASS AND TIME WAS 6:06
400m Run
1 Rope Climb
3 Shoulder Atlas Stone (145/95)
Run 25m with Stone
3 Shoulder Atlas Stone (145/95)
Run 25m with Stone
1 Rope Climb
400m Run
MOD: Bench Press
5-5-5-5-5
WOD: 3 RFT
21 Hand Release Pushups
15 Med Ball Cleans (20/16)
9 Hang Clean (105/75)
WENT TO THE NIGHT CLASS AND TIME WAS 6:06
wed jan 4th
WarmUp:
100 AbMat Situps
100 Dbl Unders
100m Row
Hip/Shoulder Mobility
MOD: OHS
3-3-3-3-3
WOD: Max Reps
3m OHS (95/65)
1m CTB Pullups
3m OHS (95/65)
1m Chin Ups
3m OHS (95/65)
1m Kip Pullups
got to 95 on my last times 3 ohs i know i could have done 105 x3 on a better day but shoulders have been so smoked lately
total reps was 107
100 AbMat Situps
100 Dbl Unders
100m Row
Hip/Shoulder Mobility
MOD: OHS
3-3-3-3-3
WOD: Max Reps
3m OHS (95/65)
1m CTB Pullups
3m OHS (95/65)
1m Chin Ups
3m OHS (95/65)
1m Kip Pullups
got to 95 on my last times 3 ohs i know i could have done 105 x3 on a better day but shoulders have been so smoked lately
total reps was 107
Tuesday, January 3, 2012
Tuesday jan 3rd
WarmUp:
Dynamic Mix/Shoulder Mobility
MOD:
Ring Work:
Muscle Up Progression
Kip to Maltese
Floor Work:
Manna Progression
WOD: 3 Rds-5 Movements-5 Mins=17Min WOD
You will rotate through each Movement every Minute. There will be NO REST from Movement to Movement. You will get a 1 Minute Rest at the end of each Round. Score is for Max Reps. An unbroken plank counts as 25 Reps, a broken plank is 0 Reps.
Weighted Plank (25/15)
Weighted Burpee (25/15)
Weighted Box Jump M:(24/25) W: (20/15)
Weighted Air Squat (25/15)
KB Swing (50/35)
This was an awesome WOD def all cardio with the moves i love we used a 15lbs plate
my total was 333 might have been more got a little confused but def pushed hard here and uped my numbers on the kb was able to get over 30reps on each round and just set a number in mind
Dynamic Mix/Shoulder Mobility
MOD:
Ring Work:
Muscle Up Progression
Kip to Maltese
Floor Work:
Manna Progression
WOD: 3 Rds-5 Movements-5 Mins=17Min WOD
You will rotate through each Movement every Minute. There will be NO REST from Movement to Movement. You will get a 1 Minute Rest at the end of each Round. Score is for Max Reps. An unbroken plank counts as 25 Reps, a broken plank is 0 Reps.
Weighted Plank (25/15)
Weighted Burpee (25/15)
Weighted Box Jump M:(24/25) W: (20/15)
Weighted Air Squat (25/15)
KB Swing (50/35)
This was an awesome WOD def all cardio with the moves i love we used a 15lbs plate
my total was 333 might have been more got a little confused but def pushed hard here and uped my numbers on the kb was able to get over 30reps on each round and just set a number in mind
Monday 2nd jan
Warmup:
200m Run
25 Dbl Unders
10 T2B
25 Pass Thrus
50m Bear Crawl
10 Skin the Cat
MOD: Bear Complex-Strength Work
10minutes-1 Rep on the Min-Add weight each Min
Power Clean to Front Squat to Push Press to Back Squat to Push Press
WOD: 15m AMRAP
3 Bear Complex (135/95)
6 Pullups
9 Deadlift (135/95)
12 Lateral Bar Jumps
*** Finish off with Lateral Mobilty, Hip/Ankle Mobility, Shoulder Release and a 250m Row.
GOT 6 ROUNDS RX ( freaking brutal that was)
GOT TO WORKOUT WITH JESS OLIVAREZ love it!!
200m Run
25 Dbl Unders
10 T2B
25 Pass Thrus
50m Bear Crawl
10 Skin the Cat
MOD: Bear Complex-Strength Work
10minutes-1 Rep on the Min-Add weight each Min
Power Clean to Front Squat to Push Press to Back Squat to Push Press
WOD: 15m AMRAP
3 Bear Complex (135/95)
6 Pullups
9 Deadlift (135/95)
12 Lateral Bar Jumps
*** Finish off with Lateral Mobilty, Hip/Ankle Mobility, Shoulder Release and a 250m Row.
GOT 6 ROUNDS RX ( freaking brutal that was)
GOT TO WORKOUT WITH JESS OLIVAREZ love it!!
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