Mon., Sept. 30, 2013 (Craig only, LW still sick)

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:

Deadlift 3-3-3-3-3 reps

CW: 150#

Cool Down

Fri., Sept. 27, 2013 (Craig only - LW sick)

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:

For time:

45 pound barbell Overhead squat, 50 reps (PVC)
100 Abmat sit-ups 
115 pound Overhead squat, 25 reps (Curling Bar)
50 Toes-to-bar
185 pound Overhead squat, 10 reps (Bar)
20 GHD sit-up

CW: 18:20

Cool Down:

Run, Pull-ups

Thurs., Sept. 26, 2013 (Craig only, LW sick)

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#)

WOD:

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) - 23, 24, 24
Sumo deadlift high-pull, 75 pounds (Reps) - 18, 20, 21 (bar)
Box Jump, 20” box (Reps) - 20, 21, 23
Push-press, 75 pounds (Reps) - 21, 22, 26 (bar)
Row (Calories) - Bike

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point

CW: see number of reps above

Wed., Sept, 25, 2013 (Craig only, LW - sick)

Warm-up:

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

WOD:

Three rounds for time of:

Knees to elbows, 21 reps
1 1/2 pod Kettlebell swing, 21 reps
Push-ups, 21 reps
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

CW: 25:30

Tues., Sept. 24, 2013

Warm-up:

5 in. Bike
50 Air Squats
40 Sit-ups
30 Push-ups
20 Pull-ups

WOD:

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

CW: 65#, but he says he is done with snatches. He can't get them to form, and they hurt. 

LW: 50#

Cool Down:

LW: 20 Box Jumps, 20 Burpees, 20 DU's

Comments:

Snatches are difficult, needless to say, I think my form is OK as long as I don't go any heavier at this point. Maybe I can do them in front of Brad next time he is home to get his input. I tried to move up to 55#, but then I lost the form and they turned into push presses at the end.

I have come down with a cold, so I am glad this wasn't a terrible METCON today. What I did today was about all I could handle.

Mon., Sept. 23. 2013

Warm-up:

5 min. Bike
Leg stretches against wall
Lunges with GM
25 Air Squats
25 OHS with PVC

WOD:

“Holleyman”

30 rounds for time of:

5 Wall ball shots, 20 pound ball
3 Push-ups
225 pound Power clean, 1 rep

CW: 35:46, 85# Cleans

LW: 29:51, 65# Cleans

Cool Down:

CW: Jump Rope, Stretching

LW: Run 1/4 mile

Comments:

Good workout. It is getting cold outside. The temps were in the 40's when we did this.Yikes! Our outdoor WOD's may be coming to an end before too long!

Fri., Sept. 20, 2013

Warm-up:

5 min. Bike
RB2H
2 Rounds of:
    10 Push-ups
    10 Pull-ups
    10 Box Jumps

WOD:

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

CW: 22:30, 25# Lunges

LW: 23:00 (??), 25# Lunges

Cool Down:

Practiced kipping pull-ups

50 Atomic Sit-ups with Ab Mat

Comments:

This was a tough workout! The timer cleared right at the end of my WOD, before I could see the time. How frustrating! I THINK it was around 23:00 (no more, I don't think).

Thurs., Sept. 19, 2013

Warm-up:

2 min. Bike
LSS
RB2H (roll back hurdles)
2 min. Bike
Walking lunges with GM/ Toy Soldier back
20 Presses (bar)
20 Prone Extensions
30 Hurdle Hops
Shoulder Mobility

WOD:

Squat clean 1-1-1-1-1-1-1 reps

CW and LW: 4 x 65#, 3 x #75

Cool Down:

50 Sit-ups

50 DU's

Comments:

A good workout. I think our form is getting better on these.

Wed., Sept. 18, 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 (I did supine)

WOD:

Split Jerk 1-1-1-1-1-1-1 reps

We did regular jerks.

CW: 115#

LW: 55# (x2), 65# (x3), 70# (x2)

Cool Down:

50 Atomic Sit-ups with Ab Mat

30 DU's

Comments:

Neither of us are comfortable doing split jerks - feel like we will wipe out and have the bar fall on our heads! So...we went with regular jerks. It was a good workout for today, as we were so tired and sore from yesterday's WOD. (Speaking of that, Craig did the 66 Knees to Elbows that he forgot to do yesterday!).

Tues., Sept. 17, 2013

Warm-up:

5 min. Bike
Leg stretches against wall
Lunges with GM
25 Air Squats
25 OHS with PVC

WOD:

“The Don”

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

CW: 47:18. Forgot the Knees to Elbows (!), used bar for DL's, used curling bar for Thrusters, did jumping Pull-ups.

LW: 63:40. Did Front Squats with bar instead of DL's, used curling bar for Thrusters, did Supine Pull-ups.

Cool Down:

Lying in wet grass in backyard!

Comments:

OK, this was brutal, and I can't believe how long it took!! My time was embarrassing, but frankly, I was just happy to complete it. My heart was beating out of my chest by the time I was done, but I finished!

Mon., Sept. 16, 2013

Warm Up:

2 min. Bike (50%)
30 Air Squats
20 Push-ups
Bear Crawl Sliders (D & B)
2 min. BIke (70%)
30 OHS (PVC)
20 Sit-ups
10 Pull-ups
Burpee Broad Jumps

WOD:

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

CW: 125#

LW:  95#, 105#, 115#, 125#, 125#

Cool Down:

1 mile Run, 10 Pull-ups with band

Fri., Sept. 13, 2013

Warm-up:

4 min. Bike
E & S
Mtn. climbers
10 Pull-ups (supine)
Inch Worms with Push-up (halfway)
10 Square Box Jumps
Prone Extensions
Shoulder Mob./Light Push Presses

WOD:

Deadlift 7-7-7-7-7-7-7 reps (Craig)

Becnh Press 7-7-7-7-7-7-7 reps. (Laurie)

CW: 140# DL

LW: 65# x 4, 70# x 2, 75# x 1 BP

Cool Down:

LW: 15 Box Jumps, 100 reg. sit-ups

Comments:

Good workout. I just couldn't do DL's. I tried the other day, but I started hurting again, so I think I will go back to not doing them. Craig suggested I do BP's instead since I often say I need to increase my upper body strength, so that is what I did. I have not been able to do 75# before, so I was pleased. 

Thurs., Sept. 12, 2013

Warm-up:

5 min. Cardio (row, run)
20 Air Squats
20 Push Presses (bar)
20 Wall Balls
3 min. Cardio (bike)
20 Thrusters (bar)

WOD:

“Barbara”

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

CW - 41:09, Supine pull-ups, spread 3 min. breaks between exercises - not necessarily between rounds.

LW - 35:35,    "                          "                      "                            "                           "                          "

Cool Down:

LW - Finsihed the warm-up (didn't want to do it all prior to WOD), 40 DU's

Comments:

I didn't think we would be able to finish this - just sounded liek too much, but we did fine. A good, tiring workout. We did supine pull-ups so we could stay in the basement and not have to go up and down the stairs each time.

Wed., Sept. 11, 2013

Warm-up:

3 min. Row
3 min. Run
20 Air Squats
Lunges with twist and Good Morning (halfway), then Inchworm plus push-up
20 Wall Balls
20 Mountain Climbers (10 inside arms, 10 outside)

WOD:

Three rounds for time of:

Run 200 meters
135 pound Thruster, 11 reps

CW: 11:54, 75# Thrusters

LW: 13:35, 55# Thrusters

Cool Down:

LW: 50 Atomic Sit-ups, 5 - 65# Thrusters

Comments:

I just realized that we wrote down the WOD for today wrong. Oops!

Oh well, we did just three rounds of 200 m runs followed by Thrusters. But that was fine. We sweated plenty!

Tues., Sept. 10, 2013

Warm-up:

2 min. Cardio at 50%
10 Air Squats
10 Push-ups

2 min. Cardio at 75% 

15 Russian Dead Lifts (straight legs)
15 Push-ups

2 min. Cardio at 95%  
20 Overhead Squats with PVC

WOD:

Three rounds for time of:

Run/Ride 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box

CW: lost time (!), 135# DL's

LW: 20:57, 65# DL's, I think I ran 450 meters, instead of 500

Cool Down:

LW - 25 DU's, 25 Atomic Sit-ups

Comments:

Good workout. I was so hot and sweaty, as it was so humid this morning (though nothing like what Brad deals with in Texas!). This is the first time I have done DL's for a very long time. I went light - 65#, but so far, I feel OK.

Mon., Sept. 9, 2013

Warm-up:

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

WOD:

“Linda”

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

Deadlift: 1 1/2 body weight  (CW - 115#, LW - 95#)
Bench press: body weight    (CW - 110#, LW - 65#)
Clean: 3/4 body weight          (CW - 75#, LW- 65#)

Set up three bars and storm through for time.

CW: 33:45 (roughly)

LW: Forever! - took forever trying to change weights on bar. Quit timing part way into it, but i was very slow.

Cool Down:

LW - 50 Atomic Sit-ups

Comments:

I can say we definitely did NOT storm through this WOD. First of all, we had one bar and had to keep changing weights. Also, it was a really tiring workout. We are both exhausted!

Fri., Sept. 6, 2013

Warm-up:

5 min. Bike
20 Air Squats
20 Hurdle Hops
20 Wall Balls
3 min. Bike
20 Sit-ups

WOD:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

CW: 95# Shoulder Press, 105# Push Press, did OHS with bar instead of Push Jerks

LW: 50# Shoulder Press, 60 & 65# Push Press, 60 & 65# Push Jerk

Cool Down:

50 DU's

Comments:

I tried to keep in mind the progression of this WOD - all shoulders/arms, half arms/half legs, all legs. I was more tired than I thought I would be. It was a weird workout for me, though, as I walked around the lake first, and then I had the animals with me down in the basement, which proved to be a big distraction (though a cute distraction!).

Thurs., Sept. 5, 2013

Warm-up:

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

WOD:

“Hotshots 19”

Six rounds for time of:

30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

CW - 41:00, 65# Cleans, Jumping Pull-ups

LW - 42:01, 45# Cleans, Kipping Pull-ups with band

Cool Down:

Walk around yard, gasping for air!

25 Atomic Sit-ups with Ab Mat

Comments:

I paid the price for not working out for a week while up north. When I was struggling through the WOD, I kept thinking about how tough Brad has it right now out in the field, in that heat, training for the EIB. Also, reading Kaitlin's post this AM about the Nudge and associating positive things with working out and eating right helped me, as well.

Wed., Sept. 4, 2013 (Craig Only)

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 - 19:00

Cool Down:

Yoga

Stretches

Tues., Sept. 3, 2013 (Craig 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 

CW - 14:05, 95# Hang Power Cleans