Tues., April 30, 2013

Warm-up:

5 min. Bike

E & S

Lunges with twist & GM

10 Pull-ups

10 Burpee Broadjumps

10 Pull-ups

10 Burpee Broadjumps

WOD:

“Schmalls”

Run 800 meters              (We rode the bike for 3 mins....thunderstorms outside)
Then two rounds of:
50 25 Burpees
40  20 Pull-ups
30  15 One-legged squats
20  10 Kettlebell swings, 1.5 pood
10 5 Handstand push-ups
Then,
Run 800 meters             (Rode the bike for 3 mins.)

CW - 23:30, LW - 20:42

Note: We couldn't run because of the storms outside, so we rode the bike for 3 mins. each time. Also, because of the length of the WOD, we cut it in half. Good decision.

Cool Down:

30 Box Jumps

Stretches

Mon., April 29, 2013

Warm-up:

6 min. Bike

LSS and Prone Extensions

Walking Lunges with twist and GM

10 KB SDHP

10 OHS (PVC)

20 Hurdle Hops

Double leg hops forward (down)

Double leg hops backward (back)

WOD:

“Jackie”

1000 meter row (6 min. Bike)

 45 pound Thruster, 50 reps

 30 pull-ups

CW - 16:17, LW - 16:19

Cool Down:

DU's

Comments:

We were sore this morning after our Sat. workout with Brad, but Jackie went OK. I had to break the Thrusters up into 5 groups of 10, and the pull-ups into 3 groups of 10. 

Sat., April 27, 2013 (Craig. Laurie and Brad!)

WOD (outside):

5 Rounds  of:

Weighted Walking Lunges across back yard and back (other person does KBS during this)
Kettle Bell Swings (while the other person is doing lunges)
20 Push-ups

Walking Lunges - 25 # (LW), 35 # (CW), 45 # bar (Brad)

Comments:

A good little outside workout and so fun to do with Brad! (C.ant' believe it is finally warm enough to workout in the yard!)
Unfortunately for Brad, Craig and I were much slower doing our walking lunges than Brad was (big surprise!), so that meat Brad had lots more KBS to do than us. We averaged 16 KBS per round, but Bad ended up having to do around 40. Yikes!

Thurs. PM, April 25, 2013

Hotel WOD (LW and CW):

28.24 min. Outside Run

Thurs. AM, April 25, 2013

Hotel WOD (LW and CW):

15 min. Treadmill
15 min. Eliptical

Wed., April 24, 2013

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 

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.

CW - 480 (did 410 last time)
LW - 480 (did 430 last time)

Comments: I thought it was freaky we both ended up with the exact same score!! Craig REALLY improved

Mon., April 22, 2013, Tues., April 23, 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:

2010 New Jersey Open

10 Front Squats
20 DU (or 60 Singles) 
8 Front Squats
30 DU (or 90 Singles)
6 Front Squats
40 DU (or 120 Singles)
4 Front Squats
50 DU (or 150 Singles)
2 Front Squats
60 DU (or 180 Singles)

LW - 18:11, 75# Front Squats, did the singles option since I can't do DU's repetitively.
CW - 19:46, 100# Font Squats, did the single option (twice the number of DU's prescribed)

Cool Down:

50 Atomic Sit-ups with Ab Mat

Comments:

This was a WOD from 8th Day, and I did it in 13.0 last time (60# squats, and up to 2 min. max. single jump ropes). I have a worse time this time, but I added more weight, and I did a lot more single jump ropes. Not sure how to compare. I just know I was pooped afterward!

Sun., April 21, 2013 (Craig - hotel)

Hotel WOD:

20 Rounds for time:

5 Push-ups
5 Squats
5 sit-ups

Time: 12:11

Sat., April 20, 2013 (Craig - hotel)

Hotel WOD:

20 Rounds for time:

5 Push-ups
5 Squats
5 Sit-ups

Time: 14:03

Fri., April 19, 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:

Three rounds for time of:

Walking lunge, 100 ft
50 Squats
25 Back Extensions (We did Superman, as we don't have the back extension 'equipment')

CW - 13:21, LW - 12:22

Cool Down:

DU's

Comments:

This was a good WOD for my back (and Craig's, I think). I think I may actually be feeling a tad better (fingers crossed). It was also a very tiring workout, I thought.

Thurs., April 18, 2013 (Craig's 56th B'Day!)

Warm-up:

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

WOD:

For time:
95 pound Thruster, 45 reps (CW - 65#, LW - 50#)
45 Pull-ups (both did Supine)

CW - 15:28, LW - 13:29

Cool Down:

DU's (Craig)

25 Box Jumps (LW)

Comments:

I wasn't going to do the WOD today, as my back has been hurting quite a bit. But after I warmed up and did my stretches, I decided to go for it. I am glad I did. I liked this WOD.

Wed., April 17, 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:

“Diane” (for time)

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

CW: 115 # DL's, Elevated Push-ups on Bench Seat, 10:39

LW: 95 # DL's, Elevated Push-ups on Bench Seat, 6:48

Cool-down:

DU's

50 Ab Mat Sit-ups

Comments:

I pulled something else in my back (mid-to-upper back area) while doing the Mountain Climbers in the warm-up. I am so incredibly frustrated. Starting to wonder if I will have to stop working out until I get this whole back issue resolved, and who knows when that will be. I am just tired of being in pain all the time.It is exhausting. Anyway, I was happy with my WOD - the only other time I have done 'Diane' was a while ago at 8th Day, and I did 75# DL's, in 6:32. So I was slower this time, but did 20# more.

Tues., April 16, 2013

Warm-up:
5 min. Bike
20 Air Squats
20 Push Presses (bar)
20 Sit Ups
20 Thrusters (bar)

10 Hurdle Hops

WOD:

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds between

CW: 15:28 from start to finish (including 90 sec. periods between sprints)

LW: Tried to do this, but just could not (legs wouldn't do it....plus it hurt!). I just spent the time jogging back and forth across the football field. I can do a slow jog with my rear end pain, but that is it. SO frustrating. I just want to get this issue resolved and be pain-free (or as pain-free as I can be at my age!).

Cool Down:

Jog

Practice DU's

Comments:

This morning reminded me of the days of old. We both got up at 5:30 AM, did our warm-up in the basement, and then drove to the high school football field and did this in the dark. It felt good to run on such a soft surface (especially with my sore bum!). I just feel like I didn't get much of a workout this morning, but at least I will be walking around the lake this morning with Becky.

Mon., April 15, 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:

For time:

30 GHD sit-ups
135 pound Squat clean, 15 reps
24 GHD sit-ups
135 pound Squat clean, 12 reps
18 GHD sit-ups
135 pound Squat clean, 9 reps
12 GHD sit-ups
135 pound Squat clean, 6 reps
6 GHD sit-ups
135 pound Squat clean, 3 reps

Women – 95

CW - Atomic Sit-ups, 65# Squat Cleans, 13:25

LW - Atomic Sit-ups with Ab Mat, 50# Squat Cleans, 14:28

Cool Down: 

Practice DU's 

Comments: 

I thought this was a tough workout. I may have been able to have added 5 more pounds to the squat cleans, but my time would have really suffered. Exhausting!

I should add that Craig thought it was a tough WOD, as well, but not as tough as the really hard one last week. He is probably right - I may have just blocked it out!

Fri., April 12, 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:

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:

100 pound Thruster, 15 reps       (LW & CW - 55 #)
15 Chest to bar Pull-ups              (LW & CW - Supine Pull-ups)

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. 
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

CW - 45 reps, LW - 39 reps

Cool Down:

DU's. Craig also rode bike and did lots of stretching

Comments:

This was amazingly tough. I am so disappointed I only got 39 reps. Sounds pretty pathetic! I am tired and glad I will have the next two days off. I feel as though I need it.

Thus., April 11, 2013 (Craig)

Warm-up:

5 min. Bike

E & S

20 Push Press (bar)

20 High Box Jumps with step down

WOD:       
                            

For time:

115 pound Shoulder press, 10 reps     (85 #)
115 pound Overhead squat, 15 reps   (bar)
115 pound Push press, 20 reps           (85 #)
115 pound Front squat, 25 reps          (85#)
115 pound Push jerk, 30 reps             (85#)
115 pound Back squat, 35 reps          (85#)

Time: 18:15

Cool Down:

DU's

Thurs., April 11, 2013 (Laurie)

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:

For time:

Row 1000 meters (bike 6 mins.)
20 GHD sit-ups
Row 750 meters    (bike 4.5 mins.)
40 Toes to bar
Row 500 meters    (bike 3 mins.)
60 Sit-ups

LW - 23:30

Cool Down:

DU's

Comments:

Since we don't have a rower, I estimated the equivalent distant on the bike. And between our low pull-up bar and my lack of strength, my Toes to Bar were pathetic! But I did my best and I was pooped, so I guess that counts for something. I know this should not have taken me this long - lifting Holden on and off the hot water heater several times didn't help!!

Wed., April 10, 2013 (Laurie only)

Warm-up:

5 min. Bike

E & S

20 Push Press (bar)

20 High Box Jumps with step down

WOD:                                   

For time:
115 pound Shoulder press, 10 reps     (bar)
115 pound Overhead squat, 15 reps   (body bar)
115 pound Push press, 20 reps           (55 #)
115 pound Front squat, 25 reps          (75#)
115 pound Push jerk, 30 reps             (bar)
115 pound Back squat, 35 reps          (75#)

Time: 26:25

Cool Down:

50 Atomic Sit-ups

Comments:

Well, I know I didn't treat this like a real Barbell Metcon. I was torn as to how to do this WOD, as I obviously couldn't do the prescribed weight. I could do the bar for some, but wanted to go heavier on others. So I didn't worry as much about the time and went instead for a good strength workout, while still trying to hustle. It just slowed me down having to change weights, etc., but so be it! I was sore and tired afterwards, and I felt like it was an improvement for me.

P.S. I need a bit more work on my Push Jerks.

Tues., April 9, 2013 (Laurie only)

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:

205 pound Power clean, 3 reps (I did 65#)
10 Burpee pull-ups

LW - did 65 # Power Cleans, and did Burpee/Jumping Pull-ups. WOD took 11:24.

Cool Down:

30 Sit-ups

Worked on DU's

Comments: 

This was the first time I did 65# Power Cleans, so I was happy about that. The burpee/jumping pull-ups were exhausting!

Tues., April 9, 2013 (Craig - hotel)

Hotel WOD:

5 rounds of:

15 m bear crawl

20 pushups

15m crab walk

20 jumping squats

15m broad jump burpee (see above)

20 mountain climbers

Mon., April 8, 2013 (Craig - hotel)

Hotel WOD:

10 rounds of:

10 “Broadjump” (e.g. bunny hop) Burpees

10 Jumping Lunges (also bunny hop)

Mon., April 8, 2013

Warm-up:

5 min. Bike

50 Air Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

WOD:

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

CW - 85#

LW - 60, 60 , 60, 60 , 65, 65, 65# (my new PR)

Cool Down:

CW - jump rope

LW - run 1 mile

Fri., April 5, 2013 (cottage basement)

WOD:

10 Push-ups
10 Sit-ups
10 Air Squats

CW - 18:35
LW- 17:06

Cool Down:
Jump Rope

Comments:
another beautiful sunrise to exercise by. Now on to painting!

Thurs., April 4, 2013 (cottage basement)

WOD:

10 Burpees
15 Air Squats
20 Atomic Sit-ups

CW - 6 rds., 10 Burpees
LW - 7 rds., 10 Burpees, 9 Air Squats

Cool-down:
Jump Rope

Comments:
"Just maintaining," as Brad says (though we were both dying!!). I must say there is no more beautiful place to work out (well, maybe there is), than in front of the big sliding glass doors in this cottage's basement - looking out at the rising sun over the bay. That, and Holden drinking the water out of my glass, made for the perfect workout before starting our projects for the day.

Wed., April 3, 2013 (Craig only after he got home from Atlanta)

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:

“Nasty Girls”

3 rounds for time of:

50 Squats
7 Muscle-ups (did Supine pull-ups)
135 # Hang power cleans, 10 reps 

CW - 13:17, 95# Hang Power Cleans

Wed., April 3, 2013 (Laurie only)

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:

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps  (LW – 55 #)
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar (got to here - got thrrough
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…

LW - got through 8 of the 12 C & J's, at 55#.

Cool Down:

50 Atomic Sit-ups

Worked on DU's

Comments:

A good, tiring workout. I cannot begin to do Toes-to-bar, so I try to get my knees to my waist (can hardly do that). Regardless, I was really tired after this WOD. The 7 mins. flew by.

Tues., April 2, 2013 (Laurie only)

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:

“Nasty Girls”

3 rounds for time of:

50 Squats
7 Muscle-ups (did Supine pull-ups)
135 # Hang power cleans, 10 reps (did bar only)

LW - 9:36

Comments: I had to modify the WOD, as I can't do muscle-ups, and I can only hang power clean the bar. I did power clean 65#  twice, after the WOD, but I never could have done 10 of them in a row. Maybe I should have used 55# for the WOD. Will do that next time.

Also, after the WOD, I worked on DU's again. I was able to do 8 DU's (my record), but not straight. I did 3 singles, 1 double, 3 singles, 1 double, etc. for 8 rounds. Then I was pooped!

Mon., April 1, 2013

Warm-up:

5 min. Cardio

50 Air Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

WOD:

For Time:

50 Walking lunge steps
25 Supine pull-ups
50 Box jumps, 24 inch box
25 DU’s
50 Knees to elbows
25 Kettle Bells
50 Sit-ups

CW - 18:20 (includes having to go up and down the stairs, into the garage, etc. for Box Jumps and DU's!) LW - 16:19

Comments:

The Knees to Elbows were tough with the low pull-up bar, plus we can't really do them anyway! We did our best. I did 75 SINGLE unders (instead if the 25 DU's) since I can't do DU's, but I did work on my DU's after the workout, and I was able to get several (not in a row, of course). But I am getting there, slowly but surely!