Fri., Jan. 31, 2014 (Craig only)

WOD:

3 Rounds for time:

Row 1,000 mtrs.
20 Supine Pull-ups
60 Hurdle Hops (as sub for 30 Box Jumps)

CW: ?? (Forgot to time!!)

Thurs., Jan. 30, 2014 (Craig's hotel WOD)

WOD:

5,000 Meter Row

21:30

Thurs., Jan. 30, 2014 (Laurie only)

Warm-up:

Hamstring Exercises
Row for 500 mtrs.
Walking lunges w/ GM

WOD:

"Murph"

For time:

1 mile Run Bike
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run Bike

LW: 47:15

Cool Down:

I was exhausted! I know it took me forever, but I am just thrilled I finished it!


Cool Down:

Walked 4 miles at Woodland Mall

Wed., Jan. 29, 2014 (Laurie only)

Warm-up:

Hamstring Exercises
Walking Lunge w/ GM
Row 500 mtrs.
10 Push-ups
10 KBS

WOD:

For Time:

15 Thrusters
21 SDHP
12 Thrusters
15 SDHP
9 Thrusters
9 SDHP

LW: 10:36, 45#

Cool Down:

25 Box Jumps
Pull-up Exercises

Tues. and Wed., Jan. 28 & 29, 2014 (Craig's hotel WOD's)

WOD:

4 sets for time:

15 Burpees

20 Push-ups

25 Sit-ups

30 Squats

Tue - 21:52

Wed - 19:46

Tues., Jan. 28, 2014 (Laurie only)

Warm-up:

Hamstring Exercises
5 min.Bike
LSS
Walking Lunge, Inchworm

WOD:

In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups

LW: 32 Squats, 45 DU's, 48 Push-ups, 69 GDHP's, 70 or 80 (?) Pull-ups from Box


Cool down:

Row 500 mtrs.

Mon., Jan. 27, 2014

Warm-up:

Hamstring stretches and Exercises
5 min. Bike
Walking Lunges with GM, Inchworm back
2 Rds. of 10 of:
         Box Jumps
         Sit-ups
         Push-ups


WOD:

For Time:
           Row 500 mtrs.
           50 GHD Sit-ups
           Row 1,000 mtrs.
           30 GHD Sit-ups
           Row 2,000 mtrs.
           20 GHD Sit-ups

CW: 22:14, LW: 23:57



Cool Down:

CW: Shoveled Snow
LW: Nothing

Sun., Jan. 26, 2014 (Craig only)

WOD:

Deadlift:

1 - 1 - 1 - 1 - 1

CW: 185, 190, 195, 200, 200!!

Craig set a new personal best (200#)! Yahoo! Last PR was 185#!

Fri., Jan, 24, 2014

Warm-Up:

Hamstring Stretches and Exercises
500 mtr. Row
Walking Lunge and Inchworm

WOD:

Complete AMRAP in 10 mins.:

5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps

CW: 5 Rds., did strict Push Presses (85#), DL's (85#), and 30 Hurdle Hops (instead of 15 Box Jumps)
LW: 4 Rds., did 55# Push Presses and DL's, and 15 Box Jumps

Cool Down:

50 Du's
50 Ab Mat Sit-ups

Comments:

I decided to do DL's this morning, and they went OK (because of the light weight). My rear end isn't any worse than usual today, so that is good (I guess). I am glad this was the last WOD of the week. I thought it was a tiring week, and I will enjoy the two days of rest coming up. Poor Craig has to work out Sunday, as he will be traveling next week.

Thurs., Jan. 23, 2014

Warm-up:

Hamstring Exercises
Walking Lunges w/ GM, Inchworm 
5 Min. Bike
20 KBS
20 Hurdle Hops

WOD:

Complete as many rounds as possible in 20 minutes of:

135 pound Bench press, 21 reps
21 L-Pull-ups

CW: 6 Rds., 75# BP, Supine Pull-ups
LW: 5 Rds., 65 # BP, PUll-ups from Box


Cool Down:

20 Box Jumps

Wed., Jan. 22, 2014

Warm-up:

Hamstring Exercises

Lunges w/ GM, Inchworm

3 Rds. of:

10 OHS with PVC
10 Hurdle Hops
10 Thrusters (bar)

WOD:

Row 5K Meters

CW: 22:50
LW: 27:15

Cool Down:

Pull-Ups

Comments:

This was tiring and really hurt my rear end! My time should have been better, but I had to get off twice to stretch out.

Tues., Jan. 21, 2014

Warm-up:

Hanstring Exercises
5 min. Bike
Lunges with GM, Inchworm


WOD:

Seven rounds for time of:
 
15 GHD Sit-ups
15 Back extensions
135 pound Thruster, 10 reps
135 pound Clean & Jerk, 10 reps

CW: 33:00, 55#
LW: 37:35, 50#


Cool Down:

Lying on floor exhausted!
500 mtr. Row

Comments:

Wow, I didn't see this coming! This was a tough WOD, and we were both absolutely exhausted.

Mon., Jan. 20, 2014

Warm-up:

New and old Hamstring Exercises
Walking Lunges w/ GM
5 min. Bike


WOD:

For time:

30 Muscle-ups  Bench Press (75, 110)

135 pound Clean & Jerk, 21 reps (55 - 65)

Row 2,000 meters

CW: 19:48, 110# BP, 70# C & J
LW: 24:29, 75# BP, 55# C & J


Cool Down:

LW: Pull UP Exercises (was pooped!)

Fri., Jan. 17, 2014

Warm-up:

New Hamstring stretched (and old)

5 min. Bike

Walking Lunge w/ GM

WOD:

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

CW: 140# BS, 115# SP, 185# DL

LW: 155# BS, 55# SP, 115# Front Squat (not DL)

Cool Down:

LW: Row 1,000 mtrs., Pull-ups

Comments:

I set personal best's on all three this morning. Pretty happy. Wished I could have done at least 5 more pounds on the shoulder presses, but I couldn't. I am obviously weak in terms of upper body strength/arms.

I know I could/should have gone lower in my squats, but they weren't awful, either. I do want to work on getting to parallel, that is for sure.

Thurs., Jan. 16, 2014

Warm-up:

LW - Hamstring Exercises, Row 500 mtrs., Walking Lunges

WOD:

“Maggie”

50 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand Push Press

CW: 19:40, 50# Push Presses

LW: 18:53, 45# Push Presses

Cool Down:

LW: 50 DU's, Pull-up Exercises

Wed., Jan. 15, 2014

Warm-up:

LW: 

Hamstring exercises
Row 500  mtrs.
Walking Lunges and Inchworm
LSS

WOD:

21-18-15-12-9-6-3 reps for time of:
Back extensionGHD Sit-up135 pound Overhead Squat


CW: 17:46 

LW: 17:26 (used bar for OHS, did Back Extensions on floor - lying on belly).


Cool Down:

LW: Pull-up Exercises, 10 Push Presses (bar), 30 DU's

Tues., Jan. 14, 2014

Warm-up:

CW: 50 Sit-ups
LW: Hamstring Exercises
        Bike (5 min.)
        LSS

WOD:

Four rounds of:
 
Row 1,000 meters
Rest 90 seconds

CW: Splits - 4:09, 4:12, 4:08, 4:06
LW: Splits - 4:51, 4:58, 4:48, 4:48



Cool Down:

LW: 100 Sit-ups

Mon., Jan. 13, 2014

Warm-up:

Hamstring Exercises
Row 500 mtrs.

WOD:

“Cindy XXX”

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

CW: got through the 75 Squats

LW: Got through the 30 Pull-ups, and then did 25 Push-ups (did pull-ups off of the box)

Cool Down:

LW: 25 DU's, 25 Abmat Sit-ups

Fri., Jan. 10, 2014

Warm-up:

Hamstring Stretch
Row 500 Mtrs.
Hamstring Exercises (x3)

WOD:

Ten rounds for time of:

12 Burpees
12 Pull-ups

LW: 28:30, I used the box under the pull-up bar for the pull-ups.

Cool Down:

None (had to get upstairs to call the vet for Guinness!)

Thurs., Jan. 9, 2014

Warm-up:

Hamstring Exercises (x3)
Row 500 Mtrs.
Mtn. Climbers
LSS
20 AbMat sit-ups
10 Box Jumps

WOD:

Complete as many rounds as possible in 20 minutes of:

15 GHD Sit-ups
135 pound Deadlift, 21 reps

LW: 6 Rounds (I THINK!!), I did 65# Front Squats instead of DL's

Cool Down:

Pull-up Exercises (x3)

Wed., Jan. 8, 2014

Warm-up:

Hamstring Exercises
10 Push-ups
10 Burpees
10 AbMAt Sit-ups

WOD:

For time:

95 pound Back squat, 50 reps
50 GHD Sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD Sit-ups

LW: 21:03, 65#, 55#, 45# Back Squats

Cool Down:

Hamstring Stretch
50 DU's

Tues., Jan. 7, 2014

Warm-up:

5 Min. Bike
Hamstring Exercsies

WOD:

For time:
155 pound Snatch, 9 reps
Row 2,000 meters
155 pound Snatch, 15 reps
Row 1,000 meters
155 pound Snatch, 21 reps
Row 500 meters

LW: 31:50 (bar only for snatches)

Cool Down:

Pull-up Exercises

Comments:

I don't think the form on my snatches was very good. I need my personal trainer (BRAD!!) here for his amazing expertise and instructions. I will say it was awesome to be able to row, as prescribed by the WOD. In the past, we have had to substitute in riding the bike, running, or whatever.

Mon., Jan. 6, 2014

Warm-up:

Bike 2 mins.
Row 500 mtrs.
10 Push-ups
20 Hurdle Hops
20 Happy Russians

WOD:

“Hard Cindy”

Complete as many rounds as possible in 20 minutes of:

5 Weighted pull-ups, 35 pounds Pull-ups using box
10 Push-ups with feet on 30” box
15 Squats holding a 45 pound plate 25 pound plate

LW: 9 rounds, 5 Pull-ups, 10 Push-ups, 3 Squats

Cool Down:

20 - 55# Bench presses

5 Neg. Pull-ups

10 Hanging Shrugs

Fri., Jan 3, 2014

Warm-up (LW):

Hamstring Stretches and Exercises
Bike
10 Push-ups
10 AbMat Sit-ups
10 DU's

WOD:

4 rounds for time of:

Row 500 Meters
50 Squats

CW: 17:40
LW: 20:14

Cool Down:

Pull-up Practice (3 exercises)

Thurs., Jan. 2, 2013

Warm-up (LW):

Row 500 meters
3 Hamstring Exercises from Brad
10 Push-ups
10 AbMat Sit-ups
10 Box Jumps

WOD:

8 Toes to Bar (CW did 8 Supines plus 8 Push-ups)
8 Thrusters (we both did the bar)
12 Walking Lunges with Dumbbells (we both used 20# DB)

CW: Almost 5 Rounds
LW: 5 Rounds plus 5 Toes to Bar

Cool Down:

Hamstring Stretch
10 Hanging shrugs
10 Leg-supported Pull-ups

Comments:

So good to be back to the regular workout routine after the busy holiday season. I am exhausted but feel good! I so appreciate Brad and Kaitlin's CF advice over the holidays. I feel like their suggestions are really going to help my fitness moving forward and also get me to my goal of doing a pull-up. Hopefully the many hamstring exercises Brad gave me will help, plus I can't wait to get my steroid injection next week (painful but worth it in the end). OH, the rower is awesome! So thrilled to finally have one!