Mon., Dec. 30, 2013

Warm-up:

Hamstring Stretches (x 3)

WOD:

Row for 4,000 mtrs.

Cool Down:

Practiced pull-ups using box for assistance
Hanging shrugs
Negative pull-ups

Fri., Dec. 27, 2013 (LW)

Warm-up:

Hamstring stretches from Brad

WOD:

Press - 1, 1, 1, 1 ,1

(50, 55, 60, Failed, 60)

Push Press - 3, 3, 3, 3, 3

(55, 60, 65, Failed, 65)

Push Jerk - 5,5,5,5,5

(55, 60, 65, 70, 70 (could only do 3)

Cool down:

Hamstring stretches with orange band, Roll hamstring over lacrosse ball

Sun., Dec. 22, 2013 (Craig only)

WOD:

15-12-9-6-3 Rounds for Time:

Supine Pull-ups
Clean & Jerk (80#)
Push-ups

CW: 18:32 mins.

Sat., Dec., 21, 2014 (Craig only)

WOD:

4 Sets of:

10 OHS
15 Burpees
20 Push-ups

Sat., Dec., 21, 2014 (Craig only)

WOD:

Four Sets of:

10 OHS
15 Burpees
20 Push-ups

Fri., Dec. 20, 2013

Warm-up:

5 min. Cardio (row, run)
20 Air Squats
20 Push Presses (bar)
10 Sit-ups
3 min. Cardio (bike)
20 Hurdle Hops

WOD:

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

CW: 95 # (he said he needs less weight next time - too much to have decent form).
LW: 55 # (Form decent. Prob. should have tried more weight, but I was too tired and sore!).

Cool Down:

LW: 25 Ab Mat sit-ups, 25 DU's

Thurs., Dec. 19, 2013

Warm-up:

2 min. Bike (50%)
20 Air Squats
15 Push-ups
2 min. Bike (70%)
20 Shoulder Press (bar)
20 Hurdle Hops
2 min. Bike (90%)
20 Air Squats
15 Push-ups

WOD:

Three rounds for time of:

Row 1000 meters (I biked 4 mins. each time)/ 1 mile
20 Pull-ups (I did Supine pull-ups)
30 Box jumps, 20 inch box (GCW; 30 hurdle hops, 30 standing vertical jumps)

CW: 24:09
LW: 25:05

Cool Down:

LW: none (too tired!)

Wed., Dec. 18, 2013

Warm-up:

5 min. Bike
RB2H
2 Rounds of:
    10 Push-ups
    10 Pull-ups
    10 Box Jumps

WOD:

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

CW: 21:00, 25#

LW: 21:15, 25 #

Cool Down:

LW: 100 SU's

Tues., Dec. 17, 2013

Warm-up:

5 min. Bike
Wall Hurdles
Burpee Broadjump to fireplace, Walking Lunge with Twist and GM back
10 Full Squat Box Jump
Quad. Leg Series
20 Happy Russians

20 Hurdle Hops

WOD:

Five rounds for load and time of:

15 Push-ups (elevated)
5 Deadlifts (Bench Press for LW)

CW: 9:28, 150# Deadlifts

LW: 8:51, 80# Bench Presses

Cool Down:

100 Sit-ups

Mon., Dec. 16, 2013

Warm-up:

5 min. Cardio (row, run)
20 Air Squats
20 Push Presses (bar)
10 Sit-ups
3 min. Cardio (bike)
20 Hurdle Hops

WOD:

Hang squat clean 3-3-3-3-3-3-3 reps

CW: 2 x 75#, 2 x 80#, 3 x 85#

LW: 1 x 55#, 6 x 65#

Cool Down:

LW: 25 Burpees, 25 Box Jumps, 25 DU's, 25 Sit-ups

Fri., Dec. 13, 2013

Warm-up:

5 min. Bike
E & S
LSS (leg stretches against wall)
30 Air Squats
20 Push-ups
10 Pull-ups (Supine)

WOD:

Push Jerk 1-1-1-1-1-1-1 reps

CW: 55#

LW: 65#

Cool Down:

LW: 100 Sit-ups, Walk around lake

Comments:

I think my Push-Jerks were better this time, and Craig spent his time getting his technique down. A good WOD to end the week because we have both been so sore.

Thurs., Dec. 12, 2013

Warm-up:

5 min. Bike
Shoulder Mob.
20 Air Squats
Lunges with twist and Good Morning (halfway), then Inchworm plus push-up
10 Box Jumps
20 Mountain Climbers (10 inside arms, 10 outside)

WOD:

“Coffey”

For time:

Run 800 meters/Bike ½ Mile
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters/Bike ½ Mile
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters/Bike ½ Mile
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters/Bike ½ Mile
1 Muscle-up

CW: 27:07, 75#

LW: 30:24, 55#

Cool Down:

LW: None (had to get to work!)

Wed., Dec. 11, 2013

Warm-up:

5 min. Bike
20 Air Squats
20 Push Presses (bar)
20 Sit Ups
20 Thrusters (bar)

10 Hurdle Hops

WOD:

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

CW: 9 Rds., 55#

LW: 8 Rds, 4 Thrusters, 45#

Cool Down:

LW: 50 DU's

Comments:

Craig and I were EXHAUSTED! Tough workout!

Tues., Dec. 10, 2013

Warm-up:

2 min. Bike

30 Air Squats

20 Push-ups

2 min. Bike

30 OHS (PVC)

20 Sit-ups

10 Pull-ups

WOD:

Four rounds for time of:

Row 500 meters
Rest 3 minutes 

CW: 19:05

LW" 20:43

Cool Down:

LW: 100 Sit-ups, 25 Pull-ups

Mon., Dec. 9, 2013

Warm-up:

2 min. Bike (50%)
10 Air Squats
10 Push-ups

2 min. Bike (75%)
15 Happy Russians
15 Push-ups

2 min. Bike (95%)
20 Overhead Squats with PVC

WOD:

Complete as many rounds as possible in five minutes of:

275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

CW: 8 Rds., 75#

LW: 4 Rds., 3 Front Squats (I did Front Squats instead of Deadlifts), 55#

Cool Down:

LW: 25 Box Jumps, 25 Sit-ups (Ab Mat), 25 DU's

Fri., Dec. 6, 2013

Warm-up:

5 min. Bike

20 Hanging Shrugs

Roll Back to Hurdles

20 OH Squats with PVC

Shoulder Mob.

Inchworm to fireplace, then Lunges with Twist back

WOD:

Five rounds for time of:

10 Kettlebell clean and jerks, 1.5 pood each
3 Muscle-ups/Supine Pull-ups

CW: 22:40, 95# C & J

LW: 17:57, 60# C & J

Cool Down:

LW: walk around lake

Thurs., Dec. 5, 2013

Warm-up:

5 min. Bike

50 Air Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

WOD:

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

CW: 9 X 135#, 1 X 140#

LW: 2 X 115#, 3 X 125#, 5 X 135#

Cool Down:

LW: 40 Pistols, 100 Sit-ups

Wed., Dec. 4, 2013

Warm-up:

5 min. Bike

Lunges with twist and Good Morning

3 rounds of:

       10 OHS with PVC

       10 Hurdle Hops

       10 Thrusters (bar)

WOD:

Five rounds for time of:

20 GHD Sit-ups
15 ft Rope climb, legless, 3 ascents 5 Bench Presses

CW: 9:23, 135# BP

LW: 9:52, 75# BP

Cool Down:

LW: 50 DU's, 25 Supine Pull-ups

Tues., Dec. 3, 2014

Warm-up:

5 min. Bike

LSS

20 Sit-ups

E & S

Mtn. Climbers (10 in, 10 out)

20 Push-ups

Walking Lunges with Twist & GM (to wall)

20 KB Swings (30#)

WOD:

Thruster 2-2-2-2-2-2-2

CW: 95#

LW: 65#

Cool Down:

LW: 50 DU's, 25 Pull-ups

Cool Down:

I felt so weak and tired today. Sore from yesterday, maybe?? But 65#  is the most weight I have ever done on Thrusters, so I am satisfied. 

Mon., Dec. 2, 2013

Warm-up:

5 min. Bike

E & S

20 Push Press (bar)

20 High Box Jumps with step down

WOD:

Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats

CW: 5 Rds., 20 Push-ups

LW: 6 Rds., 20 Push-ups, 23 Squats

Cool Down:

LW: 100 Sit-ups

Fri., Nov. 29, 2013 (Craig only)

Warm-up:

5 min. Bike
10 Hanging Shrugs
RBH
20 OHS  (PVC)
Shoulder Mob.
Inchworm there, Walking Lunges back

WOD:

21 - 15 - 9 reps of:

Deadlifts
Box Jumps

CW: 11:09, 145 # DL's

Fri., Nov. 29, 2013 (Laurie only)

Warm-up:

5 min. Bike

50 Air Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

WOD:

Five rounds for time of:

Run 400 meters  Bike 1/4 mile
185 pound Deadlift Front Squats,  21 reps

LW: 18:05, Front Squats (1 x 85#, 4 x 65#)

Cool Down:

25 Box Jumps, 25 Push Presses (bar)

Wed., Nov. 27, 2013 (Craig only)

Warm-up:

5 min. Bike

50 Air Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

WOD:

Five rounds for time of:

Run 400 meters  Bike 1/4 mile
185 pound Deadlift, 21 reps

CW: 17:36, 105 # DL's

Tues., Nov. 26, 2013

Warm-up:

5 min. Bike

Wall Hurdles

Walking Lunge with Twist and GM

10 Full Squat Box Jump

Quad. Leg Series

20 Kettle Bells

WOD:

Resting 60 seconds between sets: 

Bench press 2-2-2-2-2-2-2-2-2-2

CW: 140#

LW: 3 X 75#, 5 X 85#, 2 X 90#

Cool Down:

LW: 25 Big Ball sit-ups, 20 Burpees, 20 Pistols, 25 DU's

Comments:

That was the most weight I have ever bench pressed. Good to know I am improving a little bit, albeit very slowly!

Mon., Nov. 25, 2013

Warm-up:

5 min. Bike
Lunges with twist and Good Morning
3 rounds of:
       10 OHS with PVC
       10 Hurdle Hops
       10 Pistols

 WOD:

Five rounds for time of:

275 pound Deadlift, 5 reps
25 Sit-ups

CW: 11:44, 145# DL's

LW:  10:43, 95# Front Squats, AbMat sit-ups

Cool Down:

LW: 20 Box Jumps, 20 Burpees, 20 DU's

Comments:

I liked this workout. It still hurts my bum too much to do DL's, so I will just keep substituting Front Squats, which I like and need to practice on in terms of getting lower.

Sun., Nov. 24, 2013

Warm-up:

5 min. Bike

E & S

20 Push Press (bar)

20 High Box Jumps with step down

WOD:

“Willy”

Three rounds for time of:

Run 800 meters/Bike ½ mile
225 pound Front squat, 5 reps
Run 200 meters/Bike ¼ mile
11 Chest to bar pull-ups
Run 400 meters/Bike ¼ mile
12 Kettlebell swings, 2 pood

CW: 24:14, 105# Front Squats

LW: 24:07, 95# Front Squats

Cool down:

LW: 25 AbMat Sit-ups, 30 DU's

Fri., Nov. 22, 2013 (Craig Only)

Warm-up:

5 min. Bike

E & S

Lunges with twist & GM

10 Pull-ups

10 Burpee Broadjumps

10 Pull-ups

10 Burpee Broadjumps

WOD:

Hang power clean 3-3-3-3-3-3-3 reps 

CW: 95#

Cool Down:

Push-ups, Squats, Bike

Thurs., Nov. 21, 2013

Warm-up:

5 min. Bike

Leg stretches against wall (LSS)

Lunges with GM

25 Air Squats

25 OHS with PVC

WOD:

For time:

15 Dumbbell burpee box-overs, 50 pounds, 24” box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps
15 Pull-ups

CW: 13:07,  30# Dumbbells, 140# Deadlifts, 45# OHS

LW: 8:34, 20# Dumbbells, 95# Front Squats, 45# OHS, Supine Pull-ups

Wed., Nov. 20, 2013

Warm-up:

5 min. Bike

WOD:

For time:

40 Box jump, 24 inch box
40 Jumping pull-ups
40 Kettlebell swings, 1 pood
Walking Lunge, 40 steps
40 Knees to elbows
40 Push press, 45 pounds
40 Back extensions
40 Wall ball shots, 20 pound ball
40 Burpees
40 Double unders

CW: 31:16 (did an extra 40 Box Jumps (mistakenly thought they were included!)

LW: 32:45 (UUGGG!)

Comments:

We decided to reduce the prescribed number of each exercise from 50 to 40 so we wouldn't be down in the basement forever (especially with a busy day ahead). We got a good workout in, that is for sure.