Wed., Jan. 30, 2013

Coach: Mike

Warm-up:
5 min. Cardio (rowed, ran)
E & S
Inchworm with Push-up to post, then Reverse Lunge with Good Morning
20 Thrusters  with bar
20 Ball Slams

Lifting:

3 min. Thrusters  (I did 25 x bar, not sure how many Craig did)
3 min. Floor Press (I did 45 x 55 #, Craig did 28 x 95#)



WOD:

AMRAP in 10 Mins.

3 Hand Stand Push-ups (I tried 2 sets of 3, then Mike told me to do Push Presses with bar!)
      - I did 4 sets in all
6 Pistols (I used the two straps hanging from the ceiling for help and stability)
       - I did 4 sets in all
18 Double Unders (I did 2 sets of Single Unders instead of DU's)
        - I did 3 sets in all

Comments:

I was a tad embarrassed when Mike told me to stop trying to do HSPU's and do the bar (Push-press) instead, but I really wanted to try them. Guess I just need to practice them on my own time and not during a work-out. The guy next to me was super nice....most of the men are, actually. The woman...not so much! Future goals: do an un-assisted pull-up, do DU's and do a HSPU!!

Tues., Jan. 29, 2013

Coach: Mike

Warm-up:
5 min. cardio
E & S
Lunges with twist
10 Pull-ups
Burpee Broadjumps
10 Pull-ups
20 Burpee Broadjumps

Lifting:
Snatches (Mike worked with Craig and me. I used PVC and then the body building bar).
        - my form is decent (according to Mike). Anxious to try with the regular bar sometime.

WOD:   "Levitate"

:30 Box Jumps
:30 Rest
:30 Pull-ups
:30 Rest

Could do 5, 8 or 10 rounds (our choice)

I did 120 total Box Jumps (lowest box height) and 133 total Jumping Pull-ups in 10 rounds.
Craig did 90 total Box Jumps (higher box height) and 101 total Jumping Pull-ups in 10 rounds.

Comments:
This was a killer! Craig asked me part-way through how many rounds I planned to do. I said FIVE!! But I am proud to say I made myself make it to 8, and then I pushed to 10. That is the hardest I have pushed myself since my swim team days. (Thank you, Brad!!).
Craig and I were both so sore driving home - could hardly get out of the car! I am not sure how we are going to make it in there tomorrow and do another workout, but I guess we will worry about that bright and early tomorrow morning.

Monday, Jan. 28, 2013

Coach: Shane

Warm-up:

Cardio (rowing, run)
Burpee Broad Jumps
Lift knee and one arm up, then switch
BS with PVC

Lifts:

BS (Back Squats) - 3 reps of 10 with bar only, then did 2 sets of 3 with 65#. finished with 1 set of 85#
                             - Craig did 85#

DL (Dead Lifts)  - several with bar with Shane watching
         - 2 sets of 3 with 95#
         - Craig did 125#
       
Floor Press (like a bench press from the floor) - 3 with bar only. then 3 with 55# (these were difficult!).
         - Craig did 105#

Summary:

It was nice to just do lifting today because I was still so sore from Saturday's workout. Plus it was lower keyed this AM, so Shane was able to help us with our form. Craig noticed that my back was rounded on the rows. Yikes. I MUST fix that tomorrow. When I did the 95# DL's, I noticed my form was starting to slip (started to round my shoulders). I knew not to add any more weight at that point. Must be sure my form is good before I go any further.

Sat., Jan. 26, 2013

Coach: Lisa

Warm-Ups:
500 m row/1 K Bike/8 D & B
Eagles and Scorpions - roll to back hurdle
500 m Row/1 K Bike/8 D & B
Shoulder mobility with Hurdle walk overs
Med. Ball Lunges OH/Twist
Med. Ball Squat Clean Thruster...Bear Complex Description

WOD: (Partner - AMRAP, 6 min. X 3, 1:30 transitions)
P1, then P2 - 1 Bear Complex
P2, then P1 - 2 Burpees
Switch
P1, then P2  - 2 Bear Complex
P2, then P1 - 4 Burpees
Keep going until end of 6 mins.

P1, then P2 - 1 Clean and Jerk
P2, then P1 - 2 Box Jumps
Switch
P1 then Ps - 2 Clean and Jerk
P2 then P1 - 4 Box Jumps
Keep going until end of 6 mins.

P1, then P2 - 1 Squat & Clean (I used body building bar)
P2, then P1 - 2 Ball Slam, hop over Hurdle
Switch
P1, then P2 - 2 S & C
P2, then P1 - 4 Ball Slam, hop over Hurdle

Comments:
This was complicated and EXHAUSTING! We were sore ALL weekend long. I was so tired that I had to use the 3 wooden mini boxes stacked together. And I could not hop with both feet over the hurdle during the last round. I had to go first one foot and then the other. I was so tired! Only thing that made us feel better was how tired everyone else was. They all thought it was a very difficult WOD.

Fri., Jan. 25, 2013

Fri., Jan. 25, 2013

Coach: ?

Warm-Up:
Cardio
Can't remember

WOD:
1st Round - 14 Kettle Swings (Craig did 14)
2nd Round -19 Ball Slams (Craig did 20)
3rd Round- 20 Wall Balls (Craig - ?)
4th Round - ? Happy Russians
5th Round - 30 Hurdle Hops (Craig did 35)

Comments:
Hurdle Hops were much tougher than I thought. I was SO slow! My legs were screaming.

Sat., Jan. 19, 2013

Sat., Jan. 19, 2013

Coach: Eric

Warm-up:
Cardio
Can't remember!

WOD:
Work with one partner (one person is always on the bike and the other one is doing an exercise until switch).

1st min - 100 DU's, then 25 OH Squats (with PVC)
2nd min. - 75 Box Jumps, then 17 Kettle Swings
3rd. min - 50 Pistol Squats (used pole for stability), then 30 jumping Pull-ups
4th min. - 25 Burpees, 18 Push Press (PVC)
5th min. - rest

Comments:
This was our first CF class ever! We were just thrilled to get through it.