Wed., June 26, 2013

Warm-up:

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

 WOD:

Five rounds for time of:

275 pound Deadlift, 5 reps
25 Sit-ups

CW: 13:30. Deadlifts: 135# x 2, 140# x 3

LW: 9:52, Deadlifts: 95#

Cool Down:

30 DU's

Pull-ups

Comments:

The last time Craig did a repetition of DL's, he did 130# This time he did 135# and 140#! The last time I did them , I went between 95# and 110#, but this time I stayed at 95#. DL's seem to hurt my rear end area where I have my pain, so I didn't want to push it.

Tues., June 25, 2013 (Laurie only)

Warm-up:

5 min. Bike

E & S

Lunges with twist

10 Pull-ups

10 Burpee Broadjumps

10 Push-ups

20 Hurdle Hops

WOD:

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

LW: did with bar (did OK for first attempts at these. My squats were not deep enough.)

Cool Down:

Floor Press - 20 x 65#

Atomic Sit-ups - 30

Kipping Pull-ups Practice (getting a LITTLE closer!)

DU's - 30

Box Jumps - 30

Mon., June 24, 2013 (Craig - hotel)

5 rounds of :

16 yd burpee broad jump

16 yd bear crawls

20 pushups

16 yd crab walk

20 jump squats

20 mtn. climbers

25:39

Mon., June 24, 2013 (Laurie only)

Warm-up:

2 min. Bike at 50%

10 Air Squats

10 Push-ups

2 min. Bike at 75%

20 Happy Russians

15 Push-ups

2 min. Bike at 95%  

20 Overhead Squats with PVC

20 Hurdle Hops

WOD:

13.2 Open
10 min. AMRAP

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


LW - 5 1/2 rds. (55# for Shoulder to Overhead and Deadlifts) 

Cool Down:

30 Atomic Sit-ups

30 DU's

Comments:

I was slow and terrible this morning. Last time I did this (2 mos. ago), I did 6 rds, plus 2 Shoulder to Overhead (45# Shoulder to Overhead, 65# DL, 14" box).  It was tough having to go with just 55#. I could have deadlifted more, needless to say, but I wasn't able to do more than 55# in the shoulder to overheads, so I had to go with that.

Sun., June 23, 2013 (Craig - hotel)

5 rounds of :

16 yd burpee broad jump

16 yd bear crawls

20 pushups

16 yd crab walk

20 jump squats

20 mtn. climbers

27:37

Sat., June 22, 2013 (Craig - hotel)

4 sets of:

25 pushups

25 situps

25 squats

10 burpees

18:14

Fri., June 21, 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:

Hang power clean 3-3-3-3-3-3-3 reps 

55# x 1, 65# x 6

Cool Down:

25 Atomic Sit-ups

Pull-ups

Comments:

I wish I could have done more than 65# Hang Power Cleans, but that was plenty of weight for me on these. Will try to increase weight next time.

Thurs., June 20, 2013

Warm-up:

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

WOD:

Three rounds for time of:

Row 1000 meters (I biked 4 mins. each time)
20 Pull-ups (I did Supine pull-ups)
30 Box jumps, 20 inch box

LW: 26:46

Cool Down:

None. Had to rush off to take Mom to Titanic exhibit at museum!

Comments:

This was tough for me this morning. I was so sore from yesterday and so tired from not sleeping last night. I felt like a zombie trying to get through this, but I did (albeit very slowly and painstakingly)!

Wed., June 19, 2013 (Craig - hotel)

4 sets of:

25 pushups

25 situps

25 squats

10 burpees

18:05

Wed., June 19, 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:

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat
GHD Sit-up

LW: 15:04, 75# Front Squats

Cool Down:

25 Box Jumps

25 DU's

Tues., June 18, 2013 (Craig - hotel)

4 sets of:

25 pushups

25 situps

25 squats

10 burpees

20:54

Tues., June 18, 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:

Hang power snatch

 3-3-3-3-3 reps

CW: 70#

LW: 45# (x 4 rds.), 50# (x 1 rd.)

Cool Down:

25 Atomic Sit-ups

25 Box Jumps

25 DU's

20 - 65# Floor Reps (PR for me)

Practiced Pull-ups with band (I think I can almost do them with the band now!)

Comments:

The snatches were difficult. Both Craig and I need help mastering the form of them.

Mon., June 17, 2013

Warm-up:

5 min. Bike
20 Air Squats
20 Push Presses (bar)
10 Sit-ups
3 min. Bike
20 Hurdle Hops

WOD:

For time:

 15, 12, and 9 rep rounds of:

45 pound Dumbbell Thruster
Muscle-up

CW: 8:01 with 70# Barbell Thrusters and  Supine Pull-ups

LW: 11:03 with 60# Barbell Thrusters and Supine Pull-ups

Cool Down:

25 Atomic Sit-ups

25 DU's

Comments:

My legs were shaking on the Thrusters, but I wanted to see if I could do this with 60# (my PR). It made my time very slow, but I was happy to have completed it with that weight.

Fri., June 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:

21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

CW: 24:49, 70# 

LW: 24:07, 50#

Cool Down:

25 Atomic Sit-ups, 25 Box Jumps

Comments:

We both thought this was a very tough workout. I am exhausted!! (Of course, not having done a CF workout for three days, while I was in TC, didn't help me much!)

Thurs., June 13, 2013 (Craig only)

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:

Complete as many rounds as possible in 20 minutes of:

5 Handstand push-ups
7 Chest to bar pull-ups
35 pound Dumbbell squat snatch, 10 reps, alternating

CW: 9 rds. plus 5 handstand push-ups and 7 supine pull-ups. 

NOte: did Supine Pull-ups instead if chest to bar pull-ups and did 20# dumbbell squat snatches

Wed., June 12, 2013 (Craig only)

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

10 Hurdle Hops

WOD:

Run for 20 minutes

Tues., June 11, 2013 (Craig only)

Warm-up:

2 min. Bike

30 Air Squats

20 Push-ups

2 min. Bike

30 OHS (PVC)

20 Sit-ups

10 Pull-ups

WOD:

“Annie”

50-40-30-20 and 10 rep rounds of:

Double-unders (Craig did triple singles for every DU)
Sit-ups

CW: 25:00

Mon., June 10, 2013 (Laurie only)

Warm-up:

2 min. Bike

30 Air Squats

20 Push-ups

2 min. Bike

30 OHS (PVC)

20 Sit-ups

10 Pull-ups

WOD:

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

LW: 18:30

Cool Down:

Stretches

Comments:

This was a very tiring workout,but good. Got me ready to head to TC to get working up there again!

Mon., June 10, 2013 (Craig only - too rainy for him to do Monday's WOD)

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 20 minutes of:

Row 250 meters (.4 miles on bike)
25 Push-ups

CW: 7 Rds., plus some bike

Thurs., June 6, 2013 (Craig only)

Warm-up:

5 min. Bike

E & S

20 Push Press (bar)

20 High Box Jumps with step down

WOD:

2013 CrossFit Games Regional Event 5

21-15-9 reps for time of:

315 pound Deadlift

30” Box Jump

CW: 12:13, 135# DL's

Cool Down:

Craig went for a run, and did other things (not sure what). Plus he scolded the "programmer" for putting Box Jumps into the warm-up when there were so many in the WOD!! I told him he should just fire me and give the job to someone else (i.e. himself), but he didn't go for that!

Wed., June 5, 2013 (CW - Wed., LW - Thurs.)

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:

2013 CrossFit Games Regional Event 6

For time:

100 Double-unders 
50 Handstand push-ups 
40 Toes-to-bar 
160 pound Shoulder to overhead, 30 reps 
90 foot Walking lunge with 160 pound barbell in front rack

CW - 23:47. 300 Single Jump Ropes, Knees to Bar, 95# Push Press, 25# "Hat Walk"

LW - 19:24. 75 DU's and 75 Singles (=25 DU's), Knees to Bar, 55# Push Press, 25# Lunges

Cool Down:

LW - 25 Atomic Sit ups, 25 Box Jumps

Comments:

A good workout, though tiring. I was so glad to be able to do it after being rather lame and laid up yesterday.

Tues., June 4, 2013

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:

Three rounds for time of:

Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

CW - 25:10, 20# Turkish Get-ups, brought up knees while hanging on bar for L-sits.

LW - 28:08, 10# Turkish Get-ups, could not do one arm hangs - had to use both hands, for L-sits hung from bar with legs in pike position

Cool Down:

LW - 25 Box Jumps, 25 DU's

CW - jump rope, etc.

Comments:

I thought this was a very tough WOD. I felt discouraged because I could not really do it. I couldn't hang by one arm (had to use two), I could only do 10# for my Turkish Get-ups, and we don't have parallel bars, so I had to hang in the pike position (which is being generous - not a true pike position!).

Mon., June 3, 2013

Warm-up:

5 min. Bike

50 Air Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

WOD:

Back Squat 3-2-2-2-1-1-1-1-1 reps.

CW- 135#

LW - 95# (3's), 105# (2's), then 115#, 115#, 125#, 125#, 135#

Cool Down:

DU's, pull-ups

Comments:

I was happy - set a new personal best for back squats (135#). I know I probably wasn't completely parallel, but hopefully I was close.

Fri.,May 31, 2013 (Craig only)

Warm-up:

5 min. Bike

E & S

20 Push Press (bar)

20 High Box Jumps with step down

WOD:

2013 CrossFit Games Regional Event 4

For time:
100 Wall ball shots, 20 pound ball
100 Chest to bar pull-ups (Jumping)
100 One-legged squats, alternating (to and from bench)
70 pound Dumbbell snatch, alternating, 100 reps (20# DB snatches)

CW:  31:54

Cool Down:

Jump Roping