Sun. March 31, 2013 (Craig only)

Warm-up:

5 min. Cardio

Wall Hurdles

Walking Lunge with Twist and GM

10 Full Squat Box Jump

Quad. Leg Series

20 Kettle Bells

WOD:

Five rounds for time of:
Run 400 meters (1/4 mile)
95 pound Deadlift, 21 reps

Comments:

Craig times this just for the record - 29.10. He said it was a good workout for him.

Sat., March 30, 2013 (Craig only)

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 12 minutes of:

70 # Shoulder press, 4 reps
70 # Sumo deadlift high-pull, 8 reps
70 # Front squat, 12 reps

CW - 6 rds.

Comments:

Craig did this this morning since he missed the regular WOD on Tues. morning. he said it was very tough, and that his front squats were poor (not low enough).

Fri., March 29, 2013

Warm-up:

5 min. Bike

Leg stretches against wall (LSS)

Lunges with GM

25 Air Squats

25 OHS with PVC

WOD:

AMRAP in 20 mins.:

Squat 15
Single leg squat 10 (each leg)
Lunge 10 (ea)
Box step ups 10 (ea)
Pull-ups 10
Push-ups 10

CW - 5 rds., plus 31

LW - 6 rds (I THINK!!), plus 26 (I used washers for each round, but for some reason, as I got to the 20 min. mark, I had in my head that I had done 5 rounds, plus some extras. When I was all done and was picking up the washers, there were 6 of them. So who knows. I don't think straight when I am that tired!)

Comments:

This was very tiring, and the pistols were especially tough for us. We back down onto the bench or a chair, and even that is very challenging.

Thurs., March 28, 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:

Snatch 1-1-1-1-1-1-1 reps

CW - 65#, LW - 45#, then 50#

Cool-down:

3 rds. of:

10 Atomic Sit-ups

10 OHS with PVC

10 Supine Pull-ups

Comments:

Craig didn't feel like he gets these quite yet - thinks he needs to get better at OHS's first. But he did his best. I feel as though I am starting to get these, but I can't keep decent form consistently. Hope to keep adding a bit of weight each time.

Wed., March 27, 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:

15 minute AMRAP :

10 box jumps 
10 push jerks @ 45#  10 burpees

LW - 5 rds., 10 box jumps

Comments:
I don't think I did very well this AM. I was exhausted throughout the WOD. Will have to see how I do next time I do this WOD.

Tues., March 26, 2013 (Craig - hotel)

Hotel WOD:

15 rounds for time of:

10 Push-ups
10 Sit-ups
10 Squats

CW - 20 mins.

Tues., March 26, 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 12 minutes of:

45 pound Shoulder press, 4 reps
45 pound Sumo deadlift high-pull, 8 reps
45 pound Front squat, 12 reps

LW - 5 Rounds, and finished 6 Front Squats short of 6 Rounds

Comments: This was a TOUGH workout. My legs were shaking, and I thought I was going to throw up (will never eat my granola bar before my workout again!). But I was pretty happy with my form and how I did. Maybe the results weren't that great, but I put 100% into it.

Mon., March 25, 2013 (Craig - Hotel)

Hotel WOD:

AMRAP in 20 minutes

10 Burpees

15 Front Squats

20 Atomic Situps

CW - 6 sets + 10 Burpees and 15 Squats

I also went to the exercise room and found a concept rower!  rowed 3,000 meters.  very sore!

Mon., March 25, 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:

Clean and Jerk 3-3-2-2-2-1-1-1-1-1 reps

CW - 65, 85, 100 and one 105

LW - 55, 60, 65 (couldn't do 70)

Comments:

We watched videos of C & J's last night as a way to refresh our memories on how to do them properly. I think we did pretty well this morning, though I wish I could do higher weights.

Fri., March 22, 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:

Complete as many rounds and reps as possible in 10 minutes of:

115/75 Shoulder to overhead  (Push Press), 5 reps
115/75 Deadlift, 10 reps
15 Box jumps, 24” box

CW - 6 sets. 85# Push Presses and DL's. Some ceiling interference, and had to go out to garage for box jumps (did step-ups) - he allowed 15 mins. for the WOD because of having to go up and down the stairs to the garage each round for the box jumps.

LW - 6 sets, got to 5 DL's. 45# PP's, 65# DL's, and did step-ups for Box Jumps.

Comments: 

Good workout. I am still frustrated at my light weights, but at least I did a 60# push press after the workout.

Thurs., March 21 (Craig only)

Warm-up:

5 min. Bike

20 Hanging Shrugs

Roll Back to Hurdles

20 OH Squats with PVC

Shoulder Mob.

Inchworm halfway, then Lunges with Twist

WOD:

Row 500 meters (Bike .3 mi.)
Body weight Bench press, 30 reps - 100#
Row 1000 meters (Bike .6 mi.)
Body weight Bench press, 20 reps - 110#
Row 2000 meters (Bike 1.3 mi.)
Body weight Bench press, 10 reps - 115#

Comments:

Craig had a difficult time figuring out the proper weight for the Bench Presses. After it was over, he decided  he should have used 110#or 115#.

LW did a hotel workout this morning in her hotel room while Beth was in court finalizing her divorce!

Wed., March 20, 2013

Warm-up:

5 min. Bike

E @ S

LSS

Shoulder Mobility

20 V-ups

30 Happy Russians

20 Sit-ups

WOD:

Three rounds for time of:

185 pound barbell Overhead walk, 50 yards (LW - 25#, CW - 45#)
185 pound barbell Walking lunge, 25 yards (LW - 25#, CW - 25#)
95 pound barbells Farmer carry, 50 yards

 Back Squats (x5) (LW - 95#, CW - 115#)

Comments:

We are thinking the farmers carry has been irritating Craig's back, so we substituted back squats in their place this morning. This was a good workout for us. I can already feel my arms hurting!

Tues., March 19, 2013

Warm-up:

2 mile ride

Shoulder Mob.

45# Push Press (x 20)

Full Ext. Box Jumps with step down (x 10)

WOD:

Overhead Squat 3-3-3-3-3 reps

Comments:

Our first workout in our newly equipped basement! What perfect timing - the Rogue equipment (most of it) arrived yesterday. It wasn't a tiring workout this morning, but it was good. We both had to use the curling bar for the OHS, as we couldn't do the regular bar. But I think we got better at it, though. Lastly, at the end of my workout, I did 55# push presses (x 20). I can't do 65#, but it is an improvement. It has really been bugging me that Miriam could do 65# push presses yesterday during the WOD, and I was still doing 45#!! Must keep pushing ourselves!

Mon., March 18, 2013

Coach: Kevin

Warm-up:
5 min. Cardio
Slunches x 20 (mtn. climbers using carpet slides)
Walking Lunge w/ Twist and GM
Burpee Broad Jumps

Training:
Warm-up Movements

WOD:

13.2 Open
10 min. AMRAP

5 Shoulder to Overhead (115/75)
10 Deadlifts
15 Box Jumps (24/20)

CW - 6 rds. (85 #, 20")
LW - 6 rds, plus 2 Shoulder to Overhead (45# Shoulder to Overhead, 65# DL, 14" box)

Comments:
This was our last day at 8th Day. Wow, I can't believe these past 2 plus months are now over. We committed to doing it (thanks to Brad), and we are proud of ourselves for getting up early all these mornings and actually doing the workouts. We are very excited for our home gym to get even better and to start our own programming.
One note: I am a bit discouraged after this morning, to be honest. I wish I could push press more than 45 pounds at this point. As a point of comparison, Miriam and I started 8th Day at the same time, and we have been very similar in terms of our strength and conditioning. This morning she was able to push press and deadlift  65 pounds. And I was stuck at 45 push presses. I am tired of being so weak!

Fri., March 15, 2013

Coach: Kevin

Warm-up:
3 min. cardio
Wall Hurdles
LSS
30 Wall Balls
2:00 Wall Ball Test (LW - 41 @14 #, CW - 35 @ 20# )

Training:
Clean & Jerk
Find 1 RM (LW - 65#, CW - 95#)

WOD:

30 reps. Clean & Jerk 135/95

LW - 55#, CW - 65#

Comments:
Kevin was so good at coaching all of us. This is a complicated movement, but I think we learned a lot and feel more confident. We want to continue to work on it with lighter weight until we feel like we really have it down. We are REALLY going to miss those people!! They are all so nice and supportive of one another. And we worry a bit that our form will suffer once we are on our own. We will miss the good coaching. I wish Brad lived closer!! Maybe we can Skype with him or Kaitlin for form check once in a while!

Thurs., March 14, 2013

Coach:
Eddie

Warm-up:
1 mile run
Shoulder Mob.
45# Push Press (x 20)
Full Ext. Box Jumps with step down (x 10)

Training:

Muscle Ups
HSPU's

WOD:
'Super Mario'

10 rounds:
5 Box Jumps
10 Hurdle Hops (6")
15 DU's (we did 30 singles)
10 Push-ups
Shuttle your coins

CW - 15:35, LW - 15:02

Comments:
Well, they are having us running more since the nicer weather is coming. I was glad Craig and I had run a mile through the neighborhood last Saturday morning in preparation for more running. We need to increase our ability and distance in that area, and we will. During the training period, I did handstands against the wall and did pulses - could lower myself just a bit, but it is a start! The WOD was good. I liked it.

Tues., March 12, 1913

Coach: Mike

Warm-up:
Run - 14 wall touches
Shoulder Mobility
20 V-ups
30 Happy Russians
20 Sit-ups

Training:
Kipping/Toes to Bar

WOD:
'Escalator'

20 min.,  AMRAP:

Sit-ups, T2B, Happy Russians

3-6-9-12-15-18-21-24......, then

30 DU's between rounds (we did 60 singles)

We both got through 7 rounds (the 21's), plus 24 sit-ups and 24 T2B's.

Comments:
This was a good ab workout. My T2B are sad, but I will keep working on them. I can't even get my toes to my knees, but Craig can. I worked on my kipping motion during the training portion, and I am getting better at that motion. I even get a little bounce at the end, so MAYBE, MAYBE I will be able to do a kipping pull-up in the not-too-distant future.

Mon., March 11, 2013

Coach: Kevin

Warm-up:
5 min. Cardio
20 Hanging Shrugs
Roll Back to Hurdles
20 OH Squats with PVC
Shoulder Mob.
Inchworm halfway, then Lunges with Twist

Training:
Burg. Warm-up (snatches)

WOD:
'13.1'
17 min. chipper

40 Burpees
30 Snatch    75/45 (LW - body bar plus 20 #, CW - bar)
30 Burpees
30 Snatch     135/75  (LW- body bar plus 30#, CW - 65 #)
20 Burpees
30 Snatch 165/100
10  Burpees
30 Snatch   205/120

Comments:

I couldn't believe it when I walked into the gym this morning and saw this workout - the one Brad wanted us to do! Because of the 17 min. time limit, I only got through the first two sets - was just getting to the 20 Burpees, but couldn't start them before time was up. Craig got to those 20 Burpees - and got through 5 of them. I wish I knew how much the body bar weighs - Brad told us, but I just can't remember. If it is only 10#, I am going to be depressed, but I think that may be correct. I could do the weights I did just fine, but when I was warming up with the bar, I was struggling a bit. I just figured I would not be able to do 30 of them in a row (especially after the burpees). If I had gotten further with the WOD before the time was up, I was planning on trying to do the bar again, just to see. Regardless, we were very tired and winded after this workout. A tiring start to the day, but good!

Fri., March 8, 2013

Coach: Kevin

Warm-up:
3 min., Cardio
LSS
E & S
Burpee Broad Jump Down and Back

WOD:

'Stages of Grief'

Denial
10 Burpees
Ride 1 K
10 Burpees
10 Touches (run form wall to wall)
10 Burpees
Row 400 m

Anger
3 Rounds:
10 Squat Cleans (LW - bar, CW - 65#)
30 DU's (we ould only do singles)

Bargaining
3 Rounds:
25 Atomic Sit-ups
15 Push-ups
10 Pull-ups

Depression:
3 Rounds:
10 Thrusters (LW - bar, CW - 65#)
20 Ball Slams
30 Box Jumps

Acceptance:
10 Burpees
Ride 1K
10 Burpees
10 Touches
10 Burpees
Row 400 m

LW - Got to 'Depression", and finished all but the last 25 Box Jumps.
CW - Got to 'Depression', and finished all but the last 15 Ball Slams and the 30 Box Jumps

Comments:
Wow, this was definitely the most challenging WOD we have done since being at 8th Day. EVERYONE was dying. And NO one finished in the 40 mins. allotted (though Jodi came very close). It was exhausting because it was so long with no breaks between rounds. There were a couple of times that I felt light-headed, but all was good. Just took a tiny break and had some more water.
After our critical remarks last evening about 8th Day, it was GREAT this morning! Wouldn't you know?! It was back to the usual smaller group, and everyone was so nice and supportive. It was fun afterward to all be in the lounge area together, griping about the WOD and sweating to death. Craig asked if I could bring the car to the door for him to crawl into(!), and when we left he said, "Back to the Home, Dear!"

Wed., March 6, 2013

Coach: Mike

Warm-up:
Row 1K/ Bike 3K
RB2H
20 Supine Pull-ups
Shoulder Mobility

Training:
Medicine Ball Circuit
Big Plyo Series 3 X 10

WOD:
'Push, Pull'

4 X 150 m Row (:40 rest between each set)
40 Floor Press (CW - 115#, LW - 40 x 40#, 20 x60 #)
4 X 150 m Row (:40 sec. between each set)

CW - 14:18, LW - 14:25

Summary:
Good workout. The Big Plyo Series was a killer - quads were screaming! I did my 40 Floor Presses during the WOD, but then I realized I should have done them with more weight, so I did 20 more with added weight. Next time, I meed to start my Floor Presses at 60#.
Lastly, the 6 AM class is getting SO crowded. It is actually getting to be an issue. There are too many people in there, not enough equipment, and the classes run over, which is a huge problem for Craig. We go flying out of there every morning, and it makes things extra stressful.

Tues., March 5, 2013

Coach: Mike

Warm-up:
5 min. Cardio
Wall Hurdles
20 Pull-ups
30 Sit-ups
Full Squat Box Jumps (10)
Lunge with Twist
Quad Leg Series
20 max. height Wall Balls

Training:

Front Squats
10-8-6
(LW - 65, 75, 85)

Back Squats
6-4-2
(LW -95, 105, 115, CW's 80% 1 RM - 135)

WOD:
'Purgatory'

Obstacle Course (Teams of 3, but we did it with just ourselves)

.2 Airdyne
4 Chest to Bar Pull-ups (we did jumping pull-ups)
8 Rainbow Bar Toss
24 Hurdle Hops

10 min. AMRAP

We did 7 rounds

Comments:
This was a good workout. I liked the combination of lifting and cardio. We didn't want to team up with anyone else, as we would just slow them down and frustrate them. I struggle with the Rainbow Wall Balls, but Ii did better this time. I used a lower bar overhead, and I could do it. One funny thing: the ball hit my chin on its way down once, and now I have a good-sized carpet burn patch on my chin. It looks terrible! Craig says it looks like an STD! Can't wait to go out into the public today. Lovely!!

Mon., March 4, 2013

Coach: Kevin

Warm-up:
3 min. Cardio
LSS
20 Ball Slams
E & S
20 Push Press (bar)
Inchworm down/Reverse Lunge back
20 Box Jumps

Training:
Kettle Bell Clean & Jerk

WOD:
'Monday, Monday'

90 Ball Slams
80 Box Jumps
70 Push Press (we did bar)
60 OH Walking Lunge (LW - 15#, CW - 25#)
50 KB C & J (LW - pink kettle, CW - blue)
40 Supine Pull-ups

30 min. max.

Comments:
This was a doozer, especially after a physically demanding weekend up north. Unfortunately, Craig had a staff meeting at 8:00 this morning, so he has been stressed since last evening about getting there on time. We had to leave the gym before the 30 min. max hit. Craig stopped 27 min. into it (because it was already after 7:00 at that point) and he had just started the supine pull-ups. I stopped at 28 mins. with 5 KB C & J's left to go. It obviously would have been nice to go the full 30 mins. - I know I could have gotten through the C & J's and into the supine pull-ups, though I know I wouldn't have gotten to 40. A hard workout and a stressful morning (I ran out of there and left my Krocs. Bummer. Hope they are there tomorrow). And my right shoulder is killing me (probably because of the continuous painting in TC)!!

Fri., March 1, 2013

Coach: Kevin

Warm-up:
5 min. Cardio
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#)

Training:
None

WOD:
'Black Beauty'

2 Rounds, split up with a partner, of:

50 Wall Balls (LW - 10# 1st Rd., 14 # 2nd Rd., CW - did 14# for both)
50 Atomic Sit-ups
50 KB Swings (both did blue - 30#)
50 OH Walking Lunges (both used 25# plates)
50 HH Burpees
Bike 1.5 K
Row 800 M

Our Time: 36.5 mins.

Comments:
This was a toughie. There were probably 40 people there today, as it was Free Friend Friday. I think we finished last again, but we don't care. We were exhausted! I was personally happy to have graduated to the next heavier wall ball and the next heavier kettle bell (I have moved up from the baby level, finally!). And I have finally discovered ONE exercise I can actually do well in there. Kevin walked by as I was doing my atomic sit-ups, and he said that mine were clinic sit-ups that I could demo to the class. I'll take any compliments I can get in there!!
Here are some funny comments from the morning:
1. Craig to Jodi - I see you are rocking the argyles this morning. Good look for a Friday!
2. One of the younger guys said during the class walking lunges, 'I feel old,' and Craig and I both responded, 'Tell us about it!' And everyone cracked up!
3. As we were leaving this morning, Craig said to everyone in the room, "Bye everyone. See you at the 6 PM class to do this again.' Believe it or not, Margie thought he was serious! She asked if he was really coming back, and he said she MUST be kidding. Everyone laughed. Only in that place would someone take that comment seriously!
4. Kevin told everyone (specifically Craig) to lock out their arms on their weighted walking lunges. At one point, on the second round, Craig's plate was almost resting on his head! It looked like a big hat!