This was not as bad as it looks!

Friday Oct 28th, 2011

Dynamic Warmup

Shoulder Mobility w/PVC

OHS Review-Tech Check on PVC

WOD: Nasty Girls Mixer

3 Rounds of Cindy

2 Rounds of Nancy

9-6-3 of Diane

3 Rounds of Cindy



Cindy: 5 Pullups, 10 Pushups, 15 Squats

Nancy: 400m Run, 15 OHS (95/65)

Diane: (9-6-3) Deadlift (225/175), Handstand Pushups

TIME : 17:33

TODAYS WOD

ok the posts have not been posting all in drafts, cant figure out why but now that I have my MAC up and running I shouldnt have any problems!




WarmUp:

15 Strokes on Rower (Max Calories Burnt)

15 Ring Dips

15 CTB Pullups

15 Second Dead Hang

15 K2E

15 Strokes on Rower (Max Calories Burnt)

SKILL:

Muscle Up Progression

WOD: AMRAP 20

5 Bear Complex (95/65)

4 Lateral Bar Jumps (Total of 8 Reps)

3 Elevated Pushups

2 Wall Climb

1 Muscle up ( i did progression from the floor on this)

DID 9 rounds

Pictures

This is me at 154.5lbs didnt do BF cause i dont think my scale is accurate but i will in 30days going the paleo way but first 30 days strict!!

Thursdays WOD

Today

I worked out on my own since the hubby was off work

8x400m sprints

a mix of sit ups and pull ups at the track and double unders in between




YESTERDAY
400m Run, 10 CTF Pushups, 1 Rope Climb or 50m Tire Pull

300m Run, 5 Ring Dips, 1 Rope Climb or 50m Tire Pull

200m Run, 10 Hollow Rocks, 1 Rope Climb or 50m Tire Pull

100m Run, 5 Candle Sticks, 1 Rope Climb or 50m Tire Pull

MOD: Push Jerk: Technique/Progression

PVC-15-25-35-45-65-95#

Warm up to Rx’d Wgt



WOD: 10 to 1: 10 Reps each Movement, 9, 8, 7…..1 of Each.

Push Jerk (105/75)

Slam Balls (20/16)

Sumo DL (105/75)

TIME : 6:55 that was crazy!

TODAYS WOD

OK I LOST ALL MY LAST POST SOMEHOW, FOR SOME REASON WHEN I USE MY HUBBY'S COMPUTER THEY WERENT BEING POSTED, AND ITS WORKING ON MY MAC


Little pain in the shoulder lately so used a band for the chest to bars,( or else i would have only gotten to probably 4 or 5 min



Dynamic Warmup/Mobility Drills less than 6 mins

WarmUp: Every Min on the Min, Reps must be completed within each Min.

1 CTB Pullup, 1 HSPU=Min 1

2 CTB Pullup, 2 HSPU=Min 2

3, 4, 5, 6, etc Until 12 mins or Failure.

MOD: Atlas Stoning. Technique.





WOD:

50 Dbl Unders

35 KB Swings

100m Farmers Walk (50/35)

50 Dbl Unders

35 Wallballs (20/16)

100m Farmers Walk (50/35)

50 Dbl Unders

35 Box Jumps

100m Farmers Walk (50/35)

50 Dbl Unders

35 Situps

100m Farmers Walk (50/35)

50 Dbl Unders

35 Air Squats


TIME WAS 20: and like 10 sec i think ( left notes in car)

GOnna post a before pic tomorrow morning, I decided to go back to my Paleo ways so i will start it with a 30 day strict pealo challenge, its whats worked for me i love meat and lots of it!

Today's wod

12 Clean and Jerk (135/95)

12 Pullups

400m Sprint

9 Clean and Jerk (135/95)

Wot be able to do this at CF but at jens tonight, I'm excited but nervous cause just the past few months I've been able to do clean and jerks rx I am amazed at my shoulder decoder an strength even after having surgery 2 years ago! Hopefully Hennepin e my cheerleader!


9 Pullups

300m Sprint

6 Clean and Jerk (135/95)

6 Pullups

200m Sprint

3 Clean and Jerk (135/95)

3 Pullups

100m Sprint

Wednesday

Dynamic Warmup w/Medicine Balls
Wall/Floor Slides
Thoracic Spine/Ankle/Wrist Mobility Drills
MOD: DeadLift (Lookin for some New PR’s Today!)
5-5-3-3-1-1-1-1 to Max Effort
 
WOD: 21-15-9 with 4-400m Run Front/In Between Sets/On End
DL (185/135)
Box Jumps (24/20)
Donkey Kicks

Done in 13:08 got too 255 in DL