Wed., July 31, 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:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents 20 Supine Pull-ups
Run 100 meters
135 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 70 pound dumbbells
70 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

CW: 28:25, 150 SU's, 20 Jumping Pull-ups, 25# Dumbbell Snatches, 70# Farmers Carry

Mon., July 29, 2013 (Craig's Hotel Workout)

WOD:

4 Rounds of:

15 Burpees
20 Push-ups
20 Tuck Jumps
25 Squats

CW: 21:06

Sun., July 28, 2013 (Craig only)

Warm-up:

5 mim. Bike
10 hanging shrugs
RBH
20 OHS (PVC)
Shoulder MOB
Inchworm to Fireplace there, Walking Lunges with twist and GM back

Training

WOD:

21-15-9 REps:

135# Deadlifts
Box Jumps

CW: 13:10

Sat., July 27, 2013 (Craig only, LW injured)

Sat., July 27, 2013

Warm-up:

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

Training:

Practice WOD movements

WOD:

For time:

205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

CW: 12:40. 95# Front Squats

Cool Down:

Mobility WOD

Stretches

Wed., July 24, 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:

“Tabata This!”

Tabata Row/Bike
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up (we did Supine)
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up (I did atomic with ab mat)

CW: Avg. - 12 Squats, 6 Pull-ups, 10 Push-ups, 9 Sit-ups

LW: Avg. - 15 Squats, 9.5 Pull-ups, 12 Push-ups, 10 Sit-ups

Cool Down:

CW - Jump Rope

LW - Jog 1/4 mile

Comments:

This was very tiring. Brad was correct - it is important to pace yourself. The online timer he found was invaluable. Not sure how I could have done it without it.

Tues., July 23, 2013

Warm-up:

5 min. Bike

Lunges with twist and Good Morning

3 rounds of:

       10 KBS

       10 Hurdle Hops

       10 Air Squats

WOD:

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

CW: 22:56, 45# OHS

LW: 22:04. 45# OHS

Cool Down:

Pull-ups

30 Big Ball Sit-ups

Jump Rope (CW)

Comments:

I found this WOD to be really tough. I was exhausted afterwards. I did manage to do the OHS's unbroken, which I was happy about.

Mon., July 22, 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 and back)
20 KB Swings 

WOD:

Three rounds for time of:

135 pound Hang power clean, 15 reps
15 Burpees

CW: 14:20, 80# Hang Power Cleans

LW: 11:42, 55# Hang Power Cleans (Did the first three with 65#, but I had to take off weight. I wish now that I had done 60# instead of 55#).

Cool Down:

30 Big Blue Ball Sit-ups

30 DU's

Wed., July 17, 2013

Warm-up:

5 min. Bike
Wall Hurdles
Walking Lunge with Twist and GM (there and back)
10 Full Squat Box Jump
Quad. Leg Series
20 max height Wall Balls

WOD:

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps 
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45# plate held overhead

CW: 39:00, 65 # Squat Cleans, Supine PU's instead of Muscle-ups, 25# Dumbbell Push Press, 65# Thrusters, 25# Walking Lunges

LW: 32:32, 55# Squat Cleans, Supine PU's instead of Muscle-ups, 45# Thrusters, 10# Walking Lunges

Cool Down:

30 Atomic Sit-ups

1/4 mile run

Tues., July 16, 2013

Warm-up:

5 min. Bike
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

WOD:

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

CW: 135# Deadlifts, did Pike Push-ups instead of HSPU's

LW: did Bench Presses (deadlifts hurt too much) - 75# , and Pike Push-ups

Cool Down:

30 Atomic Sit-ups on Ab Mat

30 DU's

Run 1/2 mile

Practice Kipping Pull-ups

Mon., July 15, 2013

Warm-up:

5 min. Cardio
10 Burpee Broad Jumps
RB2H
2 Rounds of:
    10 Push-ups
    10 Ball Slams
    10 Box Jumps

WOD:

Front squat 3-3-3-3-3 reps

CW: 100#

LW: 75, 85, 85, 95, 105#

Cool Down:

30 Sit-ups

30 DU's

Run 1/2 mile

Practice Pull-ups

Fri., July 12, 2013

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

WOD:

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

 CW: 65 # Cleans

LW: 45# (x2), 55#

Cool Down:

CW ran

Comments:

We are still working on our form for the cleans. We attempted Ring Dips for the first time, but they were more like pulses!

Thurs., July 11, 2013

Warm-up:

5 min. Bike
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)

WOD:

“Hope”

Three rounds of:

Burpees
75 pound Power snatch
Box jump, 24” box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

CW: 197 total reps (approx.), used bar for snatches and thrusters

LW: did 3 rounds of 11 Burpees, 6 Power Snatches, 15 Box Jumps, 12 Thrusters, and 17 Supine Pull-ups. Used bar for snatches and thrusters

Cool Down:

30 DU's

30 Atomic Sit-ups with Ab Mat

Comments:

We did not do this exactly as prescribed (probably far from it!). I did time each exercise for one minute in the first round, wrote down how many reps I did in that minute, then just duplicated that number for the following rounds. I know that isn't exactly how I was supposed to do it, but I don't have  a watch with a timer, and it was a pain to do otherwise. So, I did the best I could.

Wed., July 10, 2013 (Craig's Hotel Workout)

WOD:

15 Rounds of:

10 Push-ups
10 Sit-ups
10 Squats

Time: 20 mins.

Comments:
Feet were locked in Sit-ups

Wed., July 10, 2013

Warm-up:

3 min. Bike (50%)
E & S
20 Air Squats
10 Push-ups
2 min. Bike (70%)
20 Hang Shrugs
20 Air Squats
10 Push-ups
1 min. Bike  (90%)
20 Pull-ups

WOD:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

LW- 19:01 (did standing pull-ups from basement pull-up bar)

Cool Down:

Jog 1/4 mile

Practice kipping pull-ups

Comments:

Very sore today, but got through it. Feeling like I should never take off so much time from working out again!

Tues., July 9, 2013 (Craig's hotel workout)

WOD:

AMRAP in 20 mins.:

10 Burpees
15 Front Squats
20 Sit-ups

CW: 6 sets + 3 burpees

Cool down:

Yoga

Tues., July 9, 2013

Warm-up:

2 min. Bike (50%)
30 Air Squats
20 Push-ups
Inch Worm with Push-up (there and back)
2 min. Bike (70%)
30 OHS (PVC)
20 Sit-ups
10 Pull-ups

WOD:

21-15-9 reps of:

225 pound Front Squats
135 pound Overhead Squats

CW: did Back Squats (because of stitches in wrist) - 95#, used bar for OHS

LW: did Front Squats (65#, 65#, 75#), used bar for OHS

Cool Down:

30 Box Jumps

30 DU's

Comments:

I was sore and tired this morning and really struggled through this workout. Very discouraging. I guess I am paying the price for being off for so many days. I am anxious to get back to my old self down there. UGGH.

Mon., July 8, 2013

Warm-up:

5 min. Bike

Leg stretches against wall

Lunges with twist and GM (there and back)

Mountain Climbers (2 x 10)

25 Air Squats

25 OHS with PVC

WOD:

For time:

Bike 6 mins.
75 Kettlebell swings
Bike 6 mins.
60 Wall ball shots, 20 pound ball
Run 800 meters (to Fisk and Cambridge and back)
45 Pull-ups

CW - 34:19,  LW - 35:45

Cool Down:

30 DU's

30 Atomic Sit-ups

Comments:

Wow, welcome back to CF!! We were exhausted and sweating like pigs! But we got through it, and it truly is good to be back to working out (I think!!).