Thurs., Aug. 29, 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:

“Annie”

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

Double-unders
Sit-ups

CW: 16:59 (reg. sit-ups)

LW: 16:52 (Atomic Sit-ups with Ab Mat)

Cool Down:

1/4 mile jog

Comments:

This is our last workout for the week due to the holiday weekend, and it was a good one to end on. I really liked it. I could do it, it was a good little workout, and it didn't last too long.

Wed., Aug. 28, 2013

Warm-up:

5 min. Bike

E & S

Lunges with twist

10 Pull-ups

10 Burpee Broadjumps

10 Push-ups

20 Hurdle Hops

WOD:

Ten rounds for load and time of:

1 Clean and Jerk
5 Pull-ups (we did supine Pull-ups)
10 Push-ups
15 Squats

CW: 19:22, 105# C & J's

LW: 17:46, 55# C & J's

Cool Down:

CW - bike

LW: 30 Atomic Sit-ups, 30 Box Jumps

Comments:

I should have used a heavier weight for my C & J's. I started out at 65#, but my form was terrible, so I went down to 55#. But once Igot into the swing of things, I think I could have for sure done 65# (but I didn't want to take the time during the WOD to change it up). Need to start out with 65# next time.

Tues., Aug. 27, 2013 (LW 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:

Complete as many rounds as possible in 12 minutes of:

5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps

LW: 7 Rds. (actually took 12:20), 45# OHS

Cool Down:

LW: 30 DU's, 30 Atomic Sit-ups (Ab Matt)

Mon., Aug. 26, 2013 (Craig's Hotel WOD)

Craig's Hotel WOD:

4 Rounds of:

15 Burpees
20 Push-ups
20 Tuck Jumps
25 Squats

CW: 17:36

Mon., Aug. 26, 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:

“Dobogai”

Seven rounds for time of:

8 Muscle-ups Supine Pull-ups
22 yard Farmer carry, 50 pound dumbbells

CW: 8:47, 45# Dumbbells

LW: 7:04, 35# Dumbbells

Cool Down:

CW: Jump Rope, Run

LW: 30 DU's, 30 Box Jumps

Comments:

Good WOD. Nice to do a less taxing work out.Wondering if I should have done heavier Farmer Carry's, but I was losing my grip toward the end, so maybe not. Will shoot for 40# dumbbells next time.

Fri., Aug. 23, 2013

Warm-up:

5 min. Bike
20 Push-ups
20 Sit-ups
Quad Leg series
Lunge with Twist, down
Lunge with GM, back
20 Hurdle Hops

Shoulder Mobility

WOD:

“Donny”

21-15-9-9-15-21 reps for time of:

225 pound Deadlift
Burpees

CW: 27:01, 135 # Burpess

LW: 29:04, 95 # Back Squats (still not doing Deadlifts)

Cool Down:

CW: jump rope, stretches

LW: 5 min. bike (too tired to do anything else!)

Comments:

This was another tough workout. Yikes! We were exhausted. We are so glad we get two days off from working out!

Thurs., Aug. 22, 2013

Warm-up:

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

WOD:

Back Squat 3-3-3-3-3 reps

CW: 135# (x 2), 125# (x 3)

LW: 95#, 115#, 125#, 135#, 135# (probably should have backed off the weight so I could have gotten lower in my squat)

Cool Down:

Whatever Craig did 

Comments:

I had Guinness in the basement with me this morning while I worked out, which was a mistake! I was in a rush because I had to get to an early dentist appointment (thus no cool down, etc.). I would like to revisit my back squats again soon and work on my form.

Wed., Aug. 21, 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:

“Angie”

For time:

100 Pull-ups (LW did kipping with band)
100 Push-ups
100 Sit-ups (LW did atomic with ab mat)
100 Squats

CW: 23:17, LW: 24:32

Cool Down:

Walk around lake.

Comments:

This was a killer. I broke it up into two sections, alternating, of 50 of each exercise. The calluses on my hands broke open partway through my pull-ups,and they hurt more than anything. Ouch!

Tues., Aug. 20, 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:

“Helen”

Three rounds for time:

Run 400 meters
55 pound dumbbell swing x 21 (we did Kettle Bell swings)
12 Pull-ups (Craig did a mix of straight pull-ups and jumping pull-ups. I did kipping pull-ups with the green band)

CW: 16:53, LW: 15:55

Cool down:

LW - 30 DU's and 30 SU's, 30 Atomic Sit-ups (ab mat)

Comments:

Nice to have a shorter workout, but it was still very tiring. It is a good one, though. Oh, my kipping pull-ups are improving, I think.

Mon., Aug. 19, 2013

Warm-up:

5 min. Bike

Walking Lunges with Twist and GM

Shoulder Mob.

WOD:     

       

“Backward Filthy Fifty”

For time:

50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

CW: 37:20, LW: 51:30 (humiliating!)

Cool Down:

50 Atomic Sit-ups on Ab Mat

Comments:

I can't believe how long this took me. Ned. I broke every exercise up into sets of 10. Very tough...just glad to finish.

Fri., Aug. 16, 2013 (Craig only, Laurie was a slacker)

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:

Clean and Jerk 1-1-1-1-1-1-1 reps

CW: 3 @ 115#, 2 @ 120#, 2 @ 125#

Thurs., Aug. 15, 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:

Two rounds for time of:

135 pound Thruster, 30 reps
30 L Pull-ups (Craig did Jumping Pull-ups)

CW: 65# Thrusters, 16:58

LW: 55# Thrustrers, 20:25

Cool Down:

LW - 50 Atomic Sit-ups with Ab Mat and puppy biting at my clothes, body and hair!

Comments:

Another tough workout. My arms feel like noodles and my whole body is tired. I will be glad when the weekend  comes and we don't have to work out for two days. I know my time was not very good this morning, but I really wanted to do 55# Thrusters, as opposed to the bar. I had to break up the sets, that is for sure, but I finished them, so I am pleased.

Wed., Aug. 14, 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:
95 pound Sumo deadlift high-pull, 21 reps
21 Ring dips Supine Pull-ups

CW: 65# SDHP, 20:37

LW: 45# SDHP, 22:35

Cool Down:

CW: stretching, 100 SU's

LW: Lying collapsed on basement floor with Holden!

Comments:

This was a killer. I hardly got through it. I was tired, shaking, lightheaded, etc. I don't know if I am just so pooped from doing 'Kelly' yesterday or am getting sick, or what. Yikes. The SDHP's hurt my rib, but it wasn't excruciating, so I kept going. So glad to have this WOD behind me. Should have done a cool down (first time I have ever  skipped it), but I am too tired and must go get the puppy out of his crate. I will be walking around the lake this afternoon during his afternoon nap, so that can be my cool down!

Tues., Aug, 13, 2013

Warm-up:

5 min. Bike

E & S

Lunges with twist and GM

Shoulder Mobility

WOD:

“Kelly”

Five rounds for time of:

Run 400 meters (1/4 mi.)
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

CW: 34:26         

LW: 36:51 (PR - did 40:55 last time)

Cool Down:

25 Atomic Sit-ups

Practiced kipping pull-ups (first time since falling off bar and hurting rib! Aside from the hard work of trying to do a pull-up, I now have to conquer my new fear of falling off the bar again. Great!)

Comments:

I have been dreading this WOD for a week now, as it was SO difficult the last time I did it (that was also the first time I had ever done it). I am very pleased with my time. I think there are three reasons for it:

1. the weather was cool and crisp, 2. I divided up the reps better and stuck to it (10-10-10 box jumps, 15-15 wall balls), and 3. I did a very light warm-up, unlike last time.

I am exhausted, but I feel GREAT!!

Mon., Aug. 12, 2013

Warm-up:

5 min. Bike

E & S

Lunges with twist

10 Pull-ups

10 Burpee Broadjumps

10 Push-ups

20 Hurdle Hops

WOD:

Ten rounds for time of:

7 Burpees
7 Knees to elbows

CW: 17:05 (had to go up and down basement steps)

LW: 13:56

Cool Down:

25 Big Blue Ball Sit-ups

30 DU's

Comments:

I know my Knees to Elbows were pathetic, but I tried! I found this WOD to be very tiring, to say the least.

Thurs., Aug. 8, 2013 (cottage basement workout)

WOD:

4 Rounds for time of:

10 Burpees
15 Push-ups
20 Sit-ups
25 Air Squats

CW: 18:00, LW: 15:13

Cool Down:

Stretching
Run(slow)

Wed., Aug. 7, 2013

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:

For time:

30 Snatches

CW: 50#, LW - 45#

Did not time - consumed with trying to do the movement properly.

Cool Down:

30 Atomic Sit-ups with Ab Mat

35 DU's

Comments:

We struggle with snatches, but watching the videos help. We just need to keep working on them. Maybe Brad can check our form when he is home at Christmas.

Tues., Aug. 6, 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:

Deadlift 7-7-7-7-7-7-7 reps 

CW: 135#

Backsquats for LW 

95# for all sets, but got PR at the end - 135#

Cool Down:

Jog 1/4 mile (CW went further)

Mon., Aug. 5, 2013

Warm-up:

5 min. Bike

E & S

Lunges with twist & GM

10 Push- Press (bar)

10 Burpee Broadjumps

20 Hurdle Hops

10 Happy Russians

WOD:

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

CW: 6, 10, 9, 12

LW: 10, 11, 10, 11

Cool Down:

DU's

Comments:

I didn't realize that there wasn't a one minute rest between exercises until after the push-ups! Yikes! That was rough. I am also out of shape after not working out for 10 days due to my fall off the pull-up bar and my abscess surgery. Good to be back at it!