Thurs., Feb. 28, 2013 (Craig only)

Coach: Eddie

Warm-up:
5 in. Cardio
50 Air Squats
40 Sit-ups
30 Push-ups
20 Pull-ups

Training:
None

WOD:
'3 R's 2.0'

2 Rounds of 3 minutes each, with 30 seconds rest between:

Ride (1.76, 1.8) - multiply each kilometer by 1,000
Row (607, 640) - already in meters
Run (16, 16) - each lap equals 30 meters

Total Score: 5,767 meters

Comments:
Craig went by himself this morning (I was sick, unfortunately). He came home fired up - a good cardio workout, which was welcome after the weights yesterday. Best of all, he finished in the middle of the pack, as opposed to near the bottom. Yahoo! A good morning for him.

Wed., Feb. 27, 2013

Coach: Mike

Warm-up:
5 min. Cardio
Wall Hurdles
Walking Linge with Twist and GM
10 Full Squat Box Jump
Quad. Leg Series
20 max height Wall Balls (I finally used the reg. ball - lighter one - not the baby one!)

Training:
Back Squats

10 reps. (L - 60, C - 75)
8 reps. (L - 60, C - 95)
6 reps. (L - 70, C - 105)
4 reps. (L - 80, C - 115)
2 reps. (L - 90, 100, C - 145)

Use heaviest weight possible.

WOD:
2010 New Jersey Open

10 Front Squats
20 DU (or 2 min. max)
8 Front Squats
30 DU (or 2 min. max)
6 Front Squats
40 DU (or 2 min. max)
4 Front Squats
50 DU (or 2 min. max)
2 Front Squats
60 DU (or 2 min. max)

LW - 13.0 (60# squats), CW - 12:50 (95# squats)

Comments:
Well, we were going to take this morning off, but guess who wanted to go?! I thought that was a good sign, so we definitely went. It was a good workout, but I am a bit disappointed with my light weights and my inability to do even ONE DU this morning. Bummer. Craig and I both had to just jump rope for the 2 min. max each time since neither of us could do the DU's. Craig wrote down all his numbers this AM, which was another good sign. He has never really wanted to do that before.We came home and blew snow and shoveled very heavy snow, and now I feel shot (like I think Craig must), so maybe it would be good if we really did take tomorrow off.

Tues., Feb. 26, 2013

Coach: Mike

Warm-up:
2 min. Cardio (50%)
20 Air Squats
15 Push-ups
10 Pull-ups
2 min. Cardio (70%)
20 Shoulder Press (bar)
20 Speed Line Hops
2 min. Cardio (90%)
20 Air Squats
15 Push-ups
10 Pull-ups

Training:
HSPU or DU's

WOD:
'Cindy'

5 Pull-ups (we both did Suppine)
10 Push-ups (I did knee push-ups, so I could have the right form)
15 Squats

AMRAP in 20 mins.

LW - 14 1/3 reps (it could have been 13 1/3 reps - I couldn't read my marks that well, but I am almost 100% sure it was 14 1/3), CW - 13 2/3 reps

Comments:
It was nice to have time in class in work on my DU's. And I got my first one!! Yahoo!! I actually did several, successfully, but they were few and far between. It took me a long time to get one, and then another while before I got my second, but I think I did four or five in all. What a thrill. I also worked on my HSPU's - just tried to get up there and do pulses. It went OK, but Mike reminded me that my back is too arched. I find it difficult to get it straighter against the wall, but I will keep working on that.

Mon., Feb. 25, 2013

Coach: Kevin

Warm-up:
5 min. Cardio
20 Push-ups
20 Sit-ups
Quad Leg series
Lunge with Twist, down
Lunge with GM, back
Hurdle Walkover with PVC (2 times through)
Shoulder Mobility

Training:

OHS (Kevin suggested ways to increase hip, ankle and shoulder mobility). He put us against the wall for squats, like Brad showed us. I need to keep working at those, for sure.

WOD:
3 Rds. for Time:

30 Wall Balls (I did light ball, Craig did 14 lb.)
30 Squat Snatch (we both had to use body bar)

LW - 21:45, CW - ??

Comments:
Everyone was pained by this WOD. Because we are still learning the movements and have limited strength and mobility, we could only use the body bar. I just can't do it with the bar yet. Craig seems very discouraged - maybe he isn't feeling so well (seems to have a GI thing going right now). We are both very sore, but my goal for next time is to use the 14 lb. wall ball. And someday I want to use the regular bar for an OHS , snatch.etc.

Sat., Feb. 23, 2013

Coach: Eddie

Warm-up:
5 min. Cardio
BurpeeeBroad Jump
RB2H
2 Rounds of:
    10 Push-ups
    10 Ball Slams
    10 Box Jumps

WOD:
'Crazy Eights'

(2 person teams, 4 rounds of 3 mins. each)

18 Floor Press (LW - 45#, CW - 85#)
8 Push-ups
18 Box Jump over HH
Partner Ball Slams

Score is based on number of Ball Slams

CW - 20, 9, 4, 0
LW - 3, 6, 3, 6

Total Score: 51

Comments: Wow, this was tough! We were dying! Just to put things in perspective, one of the teams reported 444 ball slams (and we had 51!!). Oh well. We were concerned we wouldn't finish the "buy-in" part to get to the partner ball slams, so just getting any was a victory. Carolyn and a really nice guy helped us with our kipping pull-ups afterward (it was nice not to have to rush out of there). Carolyn suggested I use a band to work on getting the kipping motion down, which I did, and I really think it helped. I think that toward the end I was really getting the motion. It just felt right. I want to practice that whenever I can. Baby steps....baby steps.

Fri., Feb. 22, 2013

Coach: Kevin

Warm-up:
2 min. row/run
LSS
RB2H (roll back hurdles)
2 min. row/bike
Walking lunges with GM/ Toy Soldier back
20 Presses (bar)
20 Prone Extensions
30 Hurdle Hops
Shoulder Mobility

Training:
Warm-up Movements
Hang Clean

WOD:
For Time:

Row 2000 M
50 Pistols, alternating (both used a box, per Kevin)
30 Hang Cleans (CW - 85#, LW - 55#)

LW - 15:55, CW - 16:30

Comments:
A good workout. We both felt good, and it was nice to do a little weight on our Hang Cleans. It would be nice to think we have tomorrow off, but no such luck. Must do a Saturday workout because we missed Monday and Tuesday this week.

Thurs., Feb. 21, 2013

Coach: Eddie

Warm-up:
3 min. cardio (50%)
E & S
20 Air Squats
10 Push-ups
2 min. cardio (70%)
20 Hang Shrugs
20 Air Squats
10 Push-ups
1 min. cardio (90%)
20 Pull-ups (I did supine)

Training:
WOD Movements

WOD: 2012 Regionals Event

For Time:

50 Back Squats (we both did bar)
40 Pull-ups (we both did 20, as per Eddie. I did supine)
30 Push Press (bar)
50 Front Squats (bar)
40 Pull-ups (we both did 20)
30 Push Press (bar)
50 OH Squats (body bar, PVC)
40 Pull-ups (20)
30 Push Press (bar)

CW - 26:00, LW - 26:49

Comments:
A tough workout, and we sure are sore! Wow, my right shoulder was quite sore BEFORE the WOD, and now it is killing me! But all good. Very glad we did it....and completed it. Eddie was very nice and encouraging. We are getting to know the movements better, and I hope and pray we are getting stronger. Good to be back in the swing of things.

Wed., Feb. 20, 2013

Coach: Mike

Warm-up:
3 min. run, then 3 min. row
LSS and Prone Extensions
Walking Lunges with GM
2 x 10 KB SDHP/ OHS (PVC)
Double leg hops forward (down)
Double leg hops backward (back)

Training:
Burgener Warm-up
Snatch

WOD:
2010 UK/Ireland Open Event #2 (15 min. time cap)

For Time:
50 DU (or 3 min.jumping rope if can't do DU's)
3 Rds. of 3 Snatch and 10 TTB (knees to waist for us)
40 DU (3 min. jumping rope)
2 Rds. of 3 Snatch and 10 TTB
30 DU (3 min. jumping rope)
1 Rd. of 3 Snatch and 10 TTB

Craig and I snatched the bar (no added weight). We had to do 3 mins. of jumping rope for each set of DU's, and we did knees to waist (as opposed to toes to bar).

CW - 14:19, LW - 14:45

Comments:
Kind of discouraging getting back into it after being away for several days. We felt sore and slow and fat (I felt fat, at least!). Working out with Brad and Kaitlin in Nashville (though so great to do, and so kind of them!) showed us how pathetic we really are. We really wonder if we will ever get this or be able to do this well or with any real weight. Every WOD has to be modified for us (and the other new people). If the other new people leave us in the dust any time soon, we will know it is hopeless! Maybe we won't be such downers tomorrow after a good night's sleep and a better day of eating. Getting back after vacation (especially such a good one!) is always tough.

Fri., Feb. 15, 2013 (Home)

Coaches: Brad!

Warm-up:

5 min. Bike
Leg stretches against wall
Lunges with GM
25 Air Squats
25 OHS with PVC

Training:

Thrusters

WOD:

7 Rounds for Time of:

3 HSPU (knees on bench, hands on floor, pike position)
10 Thrusters (CW - bar, LW - curl bar)
15 Dumbbell Swings (CW - 25#, LW - 20#)
5 Burpees

CW -  21:05, LW -  16:16

Comments:

This was a very valuable lesson this morning. We decided not to get up at 5 AM and go to 8th Day, as we thought we needed an extra hour of sleep before our drive to Nashville today. So, we worked out in the basement (like the old days!). We did the same workout, which I think was good - just staggered.. We both worked hard - were determined to keep up the intensity. We were pleased that we worked hard and were really tired when it was over. Maybe we really can get almost as good of a workout at home as at the gym. Maybe we will go to 8th Day twice a week after our 2 month intro. membership runs out, to keep us honest (keep up the intensity), give us a chance to take advantage of equipment they have that we don't, enjoy the high ceilings (!), etc. And then we could work out the other days at home. We shall see.

Thurs., Feb. 14, 2013

Coach: Eddie

Warm-up:

2 min. Cardio (50%)
30 Air Squats
20 Push-ups
Bear Crawl Sliders (D & B)
2 min. Cardio (70%)
30 OHS (PVC)
20 Sit-ups
10 Pull-ups
Burpee Broad Jumps

Training:

Speed Ladder (many times through doing various steps and hops)

WOD: 'Diane'

21-15-9

Deadlift (LW - 75#, CW - 115#)
HSPU (we both did push-ups with feet on a box)

LW - 6:32, CW - about the same

Comments:

I felt bummed after it was over because I finished too fast, compared with everyone else.
I was going to do 95# deadlifts, as I know I can do those (though tough for me). But before the workout started, Eddie said we should be able to do the deadlifts quickly, so he encouraged lighter weight. Once I was done, I was wishing I had done 95# DL's. It is tough that we won't be back in there until next Wednesday, but that is OK. We can still get four good workouts in next week, if we go Wednesday through Saturday.

Wed., Feb. 13, 2013

Coach: Mike

Warm-up:

5 min. Row/Run
E & S
20 Push Press (bar)
20 High Box Jumps with step down

Training:

Cleans 2 x 5
Power Cleans 2 x 5
Squat Cleans 2 x 5

WOD: 'Core Press'

For 1 min:
8 Floor Wipes (LW - 45#, CW - 95#)
8 Floor Presses (LW - 45#, CW - 95#)

During the remaining part of the minute, do 3 rounds each of:

Toe to Bar (LW - 11, 10, 21) (CW - 13, 9, 10) - we could only lift our feet to our waists (not toes)
Atomic Sit-ups (LW - 18, 17, 16) (CW - 14, 15, 9)
Happy Russians (LW - 22, 25, 26) (CW - 18, 20, 22) - I used the lighter ball

Total Scores:
      LW - 166, CW - 130

Comments:
This was a good workout, I thought. I was obviously at an advantage during the WOD because my bar only weighed 45#, and Craig's weighed 95#. I am anxious to try a heavier bar for floor presses sometime (and I hope I can do it). To date, I have only been able to floor press and clean the bar, but I did try some weight at the end of the training session, and I was able to clean 65# three times. That was a first, so I will take it. I look around and see these other tiny women hoisting way more weight than me. Yikes. I have so far to go!!
   

Tues., Feb. 12, 2013

Coach: Mike

Warm-up:

5 min. Row and Run
Lunges with twist and Good Morning
3 rounds of:
       10 OHS with PVC
       10 Speed Hurdles (6")
       10 Ball Slams

Training:

Back Squats:
10 -50% (LW - bar)
8 - 60% (LW - 65#)
6 - 70% (LW - 85#)
4 - 80% (LW - 95#)
1 RM (LW - 115#, CW - 135#)

WOD:

'Crysis'

Wall Balls
Double Unders (I did singles, but doubled the number of jumps)

40-30-20-10

LW - 7:17, CW - ?

Comments:

Good workout this morning. This was not nearly as challenging as yesterday's workout for me. I was happy to max out at 115# for back squats (never done that before), though I know I need to get down lower on the higher weights. On a people note, I feel as though I am getting to know the women better, which is so nice. And ready for this? Margie brought me a pair of workout shoes from Gazelle, where she works! She gets a bunch of free shoes - most in size 7 - and she has more than she could ever wear. So...she asked me my shoe size yesterday and she brought me a pair this morning!! I couldn't believe it! How  incredibly nice of her. I asked if I could pay her for them, but she said absolutely no - she gets them for free. They are Nikes and are so nice looking and are so much lighter weight than my old, icky shoes!! It was a very good morning, needless to say.

Mon., Feb. 11, 2013

Coach: Eddie

Warm-up:
4 min. Row and Run
E & S
Mtn. climbers
10 Pull-ups (supine)
Inch Worms with Push-up (halfway)
10 Square Box Jumps
Prone Extensions
Shoulder Mob./Light Push Presses


Training:
HSPU (I worked on the strength part - push-ups with knees on box)


MOD: Mirror Image

50 Box Jumps
40 Kettle Swings (I used 30 lbs)
30 Hurdle Hop Burpees
20 Squat Cleans (bar)
10 Push Press (bar)
20 Squat Cleans (bar)
30 HH Burpees
40 Kettle Swings (I used 30 lbs. for half, then 22 lbs.)
50 Box Jumps

CW - 26:04
LW - 27:04

Comments

This was BRUTAL!! I looked at the board this morning and thought, "no way." I have never done more than 30 box jumps ever, much less 100! Not to mention everything else in the workout. It really was tough. Craig and I were the last to finish (big surprise!). But we DID finish. I am proud of us. The people were so nice. They were cheering me on at the end (kind of embarrassing, but so nice and supportive).

Fri., Feb. 8, 2013 (Craig only)

WOD:

Do 1, then 2, then 3........all the way to 10 rounds of:

Clean and Jerk (65#)
Atomic Sit-up
Supine Pull-up
Bike 1 kilometer

CW's time - 23:50

Thurs., Feb. 7, 2013

Coach: Eddie

Warm-up:
5 min. Cardio (row, run)
20 Air Squats
20 Push Presses (bar)
20 Wall Balls
3 min. Cardio (bike)
20 Thrusters (bar)

Training:

Muscle Ups (demonstrated them, then we worked on pulling ourselves up to the very low rings)

More Warm-up:
7 Pull-ups
7 Thrusters (bar)
5 Laps, running

WOD: Fran

21-15-9

Thrusters (LW - 45#, CW - 65#)
Pull-ups (LW- pull up to rings, per Eddie's instructions, CW - jumping pull-ups)

LW's time: 7:06
CW's time: 7:02

Comments:

We were pooped after the warm-ups! What an exhausting work-out. And in keeping with Craig's over-achieving personality (where does Brad get it?!), he wanted to try a handstand push-up before we left. He actually just wanted to start from the tri-pod position with me helping him to get his legs against the wall. Well, he fell onto his neck in a horrible, crinkled position and he thought he heard something crack. Oh my gosh, I thought we would have to call 911. He couldn't get up at first, but then Margie came over and hoisted him up - almost threw him across the room, she is so strong! He is taking Tylenol and is on a heating pad as I write this. Good grief. We should have stopped while we were ahead and gone home.

Wed., Feb. 6, 2013

Coach: Mike

Warm-up:
5 min. Row
E & S
LSS (leg stretches against wall)
30 Air Squats
20 Push-ups
10 Pull-ups (I did jumping ones)

Movements:
Get set-up for WOD

WOD: A Hard Days Work (2 min. version)

Floor Press - LW -  65 x 35#  (2,275), CW - 35 x 115# (4,025)
Rest 2 mins.
Back Squat - LW - 32 x 65# (2,080), CW - 25 x 115# (2,875)
Rest 2 mins.
Dead Lift - LW -32 x 75# (2,400), CW - 38 x 95# (3,610)
Rest 2 mins.
Push Press -LW - 29 x 45# (1,305), CW - 30 x 95# (2,850

LW's Total Score - 8,060
CW's Total Score - 13,360

Comments:
I was so grateful to have a lifting workout after yesterday's workout. I was exhausted and sore all day.
I partnered with Miriam (another new one), as we can lift similar weights (I think I am stronger, but we are close, so we made it work). I was comfortable with the movements, which was nice.I am getting to know the other women a tad better - had a little convo with Leah, and even Margie came up to Miriam and me at the end and made suggestions for better form on Miriam's push presses. They were good tips. A good morning, though I know I will be very sore.

Tues., Feb. 5, 2013

Coach: Mike

Warm-up:
3 min. Row
3 min. Run
20 Air Squats
Lunges with twist and Good Morning (halfway), then Inchworm plus push-up
20 Wall Balls
20 Mountain Climbers (10 inside arms, 10 outside)

Lifting:
Worked on
HSPU's (practiced doing handstands against wall and trying to lower myself down, which i couldn't do all the way!)
Double Unders (can just do quick singles).

WOD: Enchanted Forest

3 Rounds of:
20 Butterfly Push-ups (I did kneee PU's)
20 Rainbow Wall Balls (I did 20, 15, 20)
20 Halleluhias (Lunges lifting 15 pound plate over head)
20 DU's (I did singles)

2 mins. between rounds

Total time: 17:45

Comments:
This was EXHAUSTING!! I feel as though I am coming down with an intestinal bug, so that isn't helping! Every part of my body hurts, especially upper body. I need to get more upper body strength (and everywhere else, for that matter!). Mike had to lower the bar for my Rainbow Wall Balls (they are so difficult!) so I could get the ball over it. I continue to be amazed at how strong and fit the other women are in there. I wonder if I could EVER get to that point. The good news is that the other women are getting nicer and more helpful. I guess it just takes a while. And I need to reach out to them a bit more, as well, which I am trying to do.

Mon., Feb. 4, 2013

Coach: Kevin

Warm-up:

2 min. Cardio at 50% (rowed)
10 Air Squats
10 Push-ups

2 min. Cardio at 75% (ran)
15 Russian Dead Lifts (straight legs)
15 Push-ups

2 min. Cardio at 95%  (bike)
20 Overhead Squats with PVC

WOD:

7 min. AMRAP -I did 4 2/3 rounds
     7 Front Squats (bar)
     7 KB Swings (pink)
     7 Ball Slams

3 min. rest

5 min. AMRAP - I did 3 1/3 rounds
     5 Snatch (body bar x 3 rds., bar x 1 rd.)
     5 Wall Balls
     5 Pull-ups (I did Jumping Pull-ups)

3 min. rest

3 min. AMRAP - I did 3 1/3 rds.
     3 Deadlifts (95 #)
     3 Box Jumps
      3 Hurdle Hop Burpees

Comments:

I was tired this morning because of staying awake for the end of the Super Bowl last night, but I am very glad I went. It was the first time I went without Craig, so I am proud of myself for that! I have come a long way in a month or so! Snatches are difficult for me, but I was glad to have done one round with the actual bar (as opposed to the PVC). 95# DL's were also tough,  but at least I did them for 4 rds. I want to try more weight on my Front Squats next time (more than just the bar).