Wed., Oct. 30, 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:

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters
45 pound weighted Pull-ups

CW: didn't time, 75# Thrusters

LW: 10:11, 55# Thrusters

Cool Down:

CW: Jump Rope, Stretch

LW: 100 Sit-ups, 25 DU's

Tues., Oct. 29, 2013

Warm-up:

5 min. Bike

Lunges with twist and Good Morning

3 rounds of:

       10 OHS with PVC

       10 Hurdle Hops

       10 Happy Russians

WOD:

“Morrison”

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

Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

CW: 28.0 mins., did step-up box jumps

LW: 30:08 mins., did step-up box jumps

Cool Down:

Laying on floor exhausted!

Mon., Oct. 28, 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:

Complete as many rounds as possible in 15 minutes of:

135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

GW: 6 Rounds plus 7 Push Presses

LW: 7 Rounds

Cool Down:

Ran 1/4 mile

Comments:

I need to get lower on my OHS.

Fri., Oct. 25, 2013

Warm-up:

5 min. Cardio

50 Air Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

WOD:

Complete as many rounds as possible in 15 minutes of:

15 Chest to bar pull-ups Supine Pull-ups
30 second Ring L-sit hold

CW: 9 rounds

LW: 6 rounds

Cool Down:

LW: 25 Du's, Walk around lake

Comments:

We kind of missed the boat on this WOD. We didn't even attempt the chest to bar pull-ups, and we had a difficult time holding the L-sit for 30 sec. The most we could do was 10 sec. We should have kept trying the L-sits until we accumulated 30 sec. We didn't do that. We just did what we could in the 30 seconds allotted.

Thurs., Oct. 24, 2013

Warm-up:

5 min. Cardio

Wall Hurdles

Walking Lunge with Twist and GM

10 Full Squat Box Jump

Quad. Leg Series

20 Kettle Bells

WOD:

Complete as many rounds as possible in 15 minutes of:

Row 250 meters   Ride 1.5 miles on bike
25 Push-ups

CW: 2 Rounds plus .9 miles on bike

LW: 2 Rounds plus  .6 miles on bike

Cool Down:

Practiced (barely!) kipping pull-ups!

Walk around the lake

Wed., Oct,. 23, 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:

13.2 Open

10 min. AMRAP

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

CW: 5 + Rounds, 55#

LW: 4 Rounds

Cool Down:

CW: Jump Rope, stretches

LW: 1 add'l round, 50 sit-ups on big blue ball

Comments:

I was disgusted and depressed with my workout this AM. I did 5.5 rounds back in June, and today I could only do 4 rounds. Unreal! Not sure what is wrong with me, other than the fact that I am too fat (by 10 pounds). I guess that is why my WOD performances have been so poor lately.

Tues., Oct. 22, 2013

Warm-up:

5 min. Bike

E & S

20 Push Press (bar)

20 High Box Jumps with step down

WOD:

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

 LW and CW: bar. Did our best. I think I was getting it OK but my squats were not very deep.

Cool Down:

CW: Tabatas (Squats, Atomic sit-ups, Bike)

LW: Tabatas (Push-ups - 13, Squats - 14, Atomic Sit-ups with Ab Mat - 9)

Mon., Oct. 21, 2013

Warm-up:

5 min. Bike

Leg stretches against wall (LSS)

Lunges with GM

25 Air Squats

25 OHS with PVC

WOD:

“Eva”

Five rounds for time of:

Run 800 meters 400 meters
Kettlebell swing, 30 reps
30 Pull-ups

CW: 33:00, Jumping pull-ups

LW: 38:23, Supine pull-ups

Cool Down:

Laying on floor for 2 min.

100 reg. sit-ups

Comments:

A tough WOD. Glad we decided to run 400 meters instead of 800. I had to run outside, then go down to the basement for my KBS and pull-ups, then back outside to run again. Took awhile, but it was all fine. Gave me a chance to catch my breath between rounds.

Fri., Oct. 18, 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:

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

CW: Bar (OHS), 105 # (FS), 145 # (BS)

LW: Bar (OHS); 85, 85, 95, 95, 105 # (FS);145 # (BS)

Cool Down:

LW: 25 AbMat Atomic Sit-ups, 50 DU's 

Thurs., Oct. 17, 2013

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)

WOD:

“Fight Gone Bad!”

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps) - 25 (x 3)

Sumo deadlift high-pull, 75 pounds (Reps) - 16 (x 3)

Box Jump, 20” box (Reps) - 12 (x 3)

Push-press, 75 pounds (Reps) - 15 ( x 3)

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

Cool Down:

100 reg. SIt-ups

Walk to Gaslight village

Comments:

I know I didn't do this the way it was prescribed. I don't have a timer on my watch, and it was too much of a pain to keep setting the little timer. So, I just timed the first round, then did the same number in the following rounds. I feel like I did very badly compared to Craig's scores when he did this. I must be so much weaker than I used to be. Huge bummer.

Wed., Oct. 16, 2013 (LW only, CW out of town)

Warm-up:

5 min. Bike

E & S

20 Push Press (bar)

20 High Box Jumps with step down

WOD:

Resting 60 seconds between sets: 

Bench press 2-2-2-2-2-2-2-2-2-2

LW: 65# x 5, 70# x 3, 75# x 2

Cool Down:

Run one mile

Tues., Oct. 15, 2013

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 (Curling Bar)

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

LW: Couldn't time the WOD

Cool Down:

50 DU's

Ran 1/4 Mile

Comments:

What a disastrous workout! I strained a muscle in my stomach right off the bat, so I couldn't do sit-ups using the Ab Mat. I did them the old-fashioned way, instead (barely). Then halfway through the workout Guinness had a huge accident in the basement. Good grief. I had to give up timing it, stop and clean it up, then resume. How frustrating!

Mon., Oct. 14, 2013

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:

“Cindy”

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

LW: 20 Rounds (Supine pull-ups)

Cool down:

25 Atomic sit-ups

50 DU's

Comments:

The last time I did this (almost a year ago), I did 16 rounds, so I was happy.

Sun., Oct. 13, 2013 (Craig only)

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: 13:49, 55# 

Comments:

The last time Craig did this, he did it in 24:49, and he used 70#. He decided to go lighter weight this time and improve his time (which he clearly did!).

Fri., Oct. 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: 17:30 (not completely accurate time - animals interfered!)

Comments:

The last time Craig did this (June 11, 2013), his time was 25:00. Well done!

Fri., Oct. 11, 2013 (LW only)

Warm-up:

3 min. Bike
LSSInchworm down/Reverse Lunge back
20 Box Jumps

WOD:

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

Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows

LW: 26:55, used bar for Thrusters, did supine pull-ups

Cool Down:

None. Walked around lake prior to working out.

Comments:

I had wanted to do this WOD since missing it when I was sick. I think my time was VERY slow, which is in keeping with all of my times this week! I was just glad to be able to get this workout in between a lousy night sleep (coughed again), going to the hospital twice to see Dad W. this morning, and walking around the lake early.

Thurs., Oct. 10, 2013 (LW only, CW out of town)

Warm-up:

5 min. Bike

20 Hanging Shrugs

Roll Back to Hurdles

20 OH Squats with PVC

Shoulder Mob.

Inchworm halfway, then Lunges with Twist

WOD:

Hang power clean 3-3-3-3-3-3-3 reps

LW: 65#

Cool Down:

100 Sit-ups

Wed., Oct. 9, 2013

Warm-up:

5 min. Bike
Wall Hurdles
Walking Lunge with Twist and GMQuad. 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

LW: 27:18

Cool Down:

Run 1/4 mile

Comments:

I wanted to do this WOD, since I was sick when Craig did it in late September. I wish I had done it in a faster time, but It was just good to do a Metcon like this.

Tues., Oct. 8, 2013 (Craig only - at night)

Warm-up:

5 min. Bike

20 Hanging Shrugs

Roll Back to Hurdles

20 OH Squats with PVC

Shoulder Mob.

Inchworm halfway, then Lunges with Twist

WOD:

Hang power clean 3-3-3-3-3-3-3 reps

CW: 95# 

Comments:

Craig wanted to do an extra WOD today since he will be travelling until Friday.

Tues., Oct. 8, 2013

Warm-up:

5 min. Bike
Shoulder Mobility
20 V-ups
30 Happy Russians
20 Sit-ups

WOD:

Six rounds for time of:

Run 400 meters
25 Pull-ups

CW: 23:50, jumping pull-ups

LW: 30:09, supine pull-ups (had to go downstairs each time)

Cool Down:

LW: 25 Sit-ups on ball, 25 back extensions, 25 DU's

Mon., Oct. 7, 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:

“Annie”

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

Double-unders
Sit-ups

CW: 7 1/2 sets

LW: 6 1/2 sets

Cool Down:

25 Push-ups

30 DU's

30 Box JUmps