Warm-up:
Hamstring Work
Walking Lunges/Inchworms with Push-ups
3 sets of 10:
Happy Russians.
Hurdle Hops
Jumps
5 min. Bike
WOD:
Crossfit Total:
Back Squat
Shoulder Press
Deadlift
LW: I did Front Squats instead of DL's, and I got PR in all three! (BS - #160, SP - #60, FS - #120)
Cool Down:
500 mtr. Row
Comments:
It would have been the perfect morning were it not for the fact that I dropped a 2 1/2 pound weight on my foot from quite high up! Thank goodness it was such a small one. But it still hurt, and it is uncomfortable today and is starting to turn into quite the bruise. Ned!
Friday, February 28, 2014
Wednesday, February 26, 2014
Thurs., Feb. 27, 2014
Warm-up:
Hamstring Work
5 min. Bike
10 AbMat Sit-ups
10 Push Presses (bar)
WOD:
Hamstring Work
5 min. Bike
10 AbMat Sit-ups
10 Push Presses (bar)
WOD:
Fore!
In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees
LW: 27 C & J (bar), 846 mtr. Row, 31 Burpees
Cool Down:
Pull up work
25 DU's
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees
LW: 27 C & J (bar), 846 mtr. Row, 31 Burpees
Cool Down:
Pull up work
25 DU's
Wed., Feb. 26, 2014 (Laurie)
WOD:
50 Super-strict Push-ups
5,000 mtr. Row
LW: 2:44 (Push-ups not continuous nor strict!), 25:46 Row
50 Super-strict Push-ups
5,000 mtr. Row
LW: 2:44 (Push-ups not continuous nor strict!), 25:46 Row
Wed., Feb. 26, 2014 (Craig - hotel)
WOD:
AMRAP in 25 mins.:
10 Push-ups
10 Burpees
20 Jumps
20 Sit-ups
Crab Walk
7 Sets
AMRAP in 25 mins.:
10 Push-ups
10 Burpees
20 Jumps
20 Sit-ups
Crab Walk
7 Sets
Tuesday, February 25, 2014
Tues., Feb. 25, 2014
Warm-up:
Hamstring Work
3 Sets of:
Push-ups
Squats
Hurdle Hops
WOD:
For time:
21-15-9
135# Deadlifts
Box Jumps
CW: 12:08 (135# DL's, Burpees since can't do Box Jumps inside)
LW: 9:05 (80# Front Squats, Box Jumps)
Cool Down:
Pull-up Work
Hamstring Work
3 Sets of:
Push-ups
Squats
Hurdle Hops
WOD:
For time:
21-15-9
135# Deadlifts
Box Jumps
CW: 12:08 (135# DL's, Burpees since can't do Box Jumps inside)
LW: 9:05 (80# Front Squats, Box Jumps)
Cool Down:
Pull-up Work
Monday, February 24, 2014
Mon., Feb. 24, 2014
WOD:
“Tabata This!”
Tabata Row/Bike
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up (CW did Supine, I did Box))
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up (atomic)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up (CW did Supine, I did Box))
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up (atomic)
CW: 807 mtrs., 298 (104, 49, 80, 68)
LW: 706 mtrs., 358 (114, 77, 89, 78)
Saturday, February 22, 2014
Sat., Feb. 22, 2014 (Craig)
WOD:
50 super-strict push-ups in one set
5,000-m row
CW: 2:31 (push-ups...not continous), 21:49 (row)
50 super-strict push-ups in one set
5,000-m row
CW: 2:31 (push-ups...not continous), 21:49 (row)
Friday, February 21, 2014
Fri., Feb. 21, 2014
WOD:
Special Mary
For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
CW: 23:00 (Elevated push-ups off bench, pistols to and from bench seat, Supine pull-ups)
LW: 19:45 (Elevated push-ups off bench, pistols to and from bench seat, Box Pull-ups)
Thursday, February 20, 2014
Thurs., Feb. 20, 2014
Warm-up:
Hamstring Exercises
LSS
Walking Lunges w/ GM
5 min. Bike
WOD:
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps
CW: 7 rds., 16 Hurdle Hops instead of 5 Box Jumps, 75# Cleans
LW: 8 rds., 60# Cleans (had to do Hanging Cleans instead of regular Cleans due tohurting bum).
Cool Down:
Row 1000 mtrs.
10 Pull-ups from Box
Hamstring Exercises
LSS
Walking Lunges w/ GM
5 min. Bike
WOD:
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps
CW: 7 rds., 16 Hurdle Hops instead of 5 Box Jumps, 75# Cleans
LW: 8 rds., 60# Cleans (had to do Hanging Cleans instead of regular Cleans due tohurting bum).
Cool Down:
Row 1000 mtrs.
10 Pull-ups from Box
Wednesday, February 19, 2014
Wed., Feb. 19, 2014 (Laurie)
Warm-up:
Hamstring Exercises.
LSS
Walking Lunge with GM
500 mtr. Row
WOD:
Complete as many rounds as possible in 7 minutes of:
5 triple-unders
185-lb. thruster, 3
LW: 8 rds., did DU's plus singles in between, 55# Thrusters
Cool Down:
100 SU's
Pull-up Exercises
Hamstring Exercises.
LSS
Walking Lunge with GM
500 mtr. Row
WOD:
Complete as many rounds as possible in 7 minutes of:
5 triple-unders
185-lb. thruster, 3
LW: 8 rds., did DU's plus singles in between, 55# Thrusters
Cool Down:
100 SU's
Pull-up Exercises
Tuesday, February 18, 2014
Tues., Feb. 18, 2014
Warm-up:
Hamstring Exercises
Walking Lunge with GM
Inchworms
WOD:
Complete as many rounds as possible in 7 minutes of:
5 sub-1:30/500-m pace pulls on C2 rower
315-lb. deadlift, 3 reps
CW: 7 Rds., 1:45 pace, 150# Deadlifts
LW: 6.5 Rds., 2:10 pace, 75# Front Squats
Cool Down:
25 Box Jumps
25 Sit-ups
Pull-up Exercises
Hamstring Exercises
Walking Lunge with GM
Inchworms
WOD:
Complete as many rounds as possible in 7 minutes of:
5 sub-1:30/500-m pace pulls on C2 rower
315-lb. deadlift, 3 reps
CW: 7 Rds., 1:45 pace, 150# Deadlifts
LW: 6.5 Rds., 2:10 pace, 75# Front Squats
Cool Down:
25 Box Jumps
25 Sit-ups
Pull-up Exercises
Monday, February 17, 2014
Friday, February 14, 2014
Thursday, February 13, 2014
Thurs., Feb. 13, 2014
Warm-Up:
Hamstring Exercises
Walking Lunges w/ GM
5 min. Bike
WOD:
Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.”
During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).
CW: Rowed 1500 mtrs (500, 500, 500), 30 Pull-ups. 18 Burpees, 45 GHD's
LW: Rowed 875 mtrs. (425, 420, 420), 40 Pull-ups (from box), 20 Burpees, 41 GHD's
Cool Down:
None
Hamstring Exercises
Walking Lunges w/ GM
5 min. Bike
WOD:
Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.”
During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).
CW: Rowed 1500 mtrs (500, 500, 500), 30 Pull-ups. 18 Burpees, 45 GHD's
LW: Rowed 875 mtrs. (425, 420, 420), 40 Pull-ups (from box), 20 Burpees, 41 GHD's
Cool Down:
None
Wednesday, February 12, 2014
Wed., Feb. 12, 2014
Warm-up:
Hamstring Exercises
500 mtr. Row
RB2H
2 Rds of:
10 Push-ups
10 Box Jumps
10 Happy Russians
WOD:
Front Squats
3-3-3-3-3 Reps.
CW: 95, 100, 105, 110, 110
LW: 95, 100, 105, 105, 105 (ended with 1- 110# FS)
Cool Down:
25 DU's
Practice Pull-ups
Comments:
Craig got down nice and low on his squats. I need to get lower.
Hamstring Exercises
500 mtr. Row
RB2H
2 Rds of:
10 Push-ups
10 Box Jumps
10 Happy Russians
WOD:
Front Squats
3-3-3-3-3 Reps.
CW: 95, 100, 105, 110, 110
LW: 95, 100, 105, 105, 105 (ended with 1- 110# FS)
Cool Down:
25 DU's
Practice Pull-ups
Comments:
Craig got down nice and low on his squats. I need to get lower.
Monday, February 10, 2014
Tues., Feb. 11, 2014
Warm-up:
Hamstring Exercises
Walking Lunges with GM
5 min. Bike
WOD:
3 rounds for time of:
115 pound Push press, 21 reps
21 KBS
27 GHD Sit-ups
CW: 12:03, 60# Push Press
LW: 15:21, 45# Push Press
Cool Down:
500 mtr. Row
Comments:
It was so good to be able to exercise again. I was slow and tired....not quite 100%, but I completed the WOD and it felt good to be moving around again. Had I felt myself, I would have hopefully done heavier Push Presses.
Hamstring Exercises
Walking Lunges with GM
5 min. Bike
WOD:
3 rounds for time of:
115 pound Push press, 21 reps
21 KBS
27 GHD Sit-ups
CW: 12:03, 60# Push Press
LW: 15:21, 45# Push Press
Cool Down:
500 mtr. Row
Comments:
It was so good to be able to exercise again. I was slow and tired....not quite 100%, but I completed the WOD and it felt good to be moving around again. Had I felt myself, I would have hopefully done heavier Push Presses.
Mon., Feb. 10,2014 (Craig only, Laurie sick)
WOD:
3 rounds for time of:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups
CW: 26 min., 55# Power Cleans
3 rounds for time of:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups
CW: 26 min., 55# Power Cleans
Friday, February 7, 2014
Fri., Feb. 7, 2014
Warm-up:
Hamstring Exercises
Row 500 mtrs.
WOD:
For time:
50Ring dips Pull-ups
115 pound Squat clean, 50 reps
50Ring dips Pull-ups
CW: 20:42, 55# Squat Cleans
LW: 15:06, Pull-ups from box, 75# Front Squats instead of Squat Cleans
Cool Down:
50 Abmat Sit-ups
Hamstring Exercises
Row 500 mtrs.
WOD:
For time:
50
115 pound Squat clean, 50 reps
50
CW: 20:42, 55# Squat Cleans
LW: 15:06, Pull-ups from box, 75# Front Squats instead of Squat Cleans
Cool Down:
50 Abmat Sit-ups
Wednesday, February 5, 2014
Thurs., Feb. 6, 2014
Warm-up:
Hamstring Exercises
Walking lunges w/ GM
500 mtr. Row
WOD:
In front of a clock set for nine minutes:
2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Elevated Push-ups
1 minute of Burpees
1 minute of GHD Sit-ups
1 minute of Elevated Push-ups
CW: 149
LW: 153
Cool Down:
LW: 25 DU's
25 Ab Mat Sit-ups
Hamstring Exercises
Walking lunges w/ GM
500 mtr. Row
WOD:
In front of a clock set for nine minutes:
2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Elevated Push-ups
1 minute of Burpees
1 minute of GHD Sit-ups
1 minute of Elevated Push-ups
CW: 149
LW: 153
Cool Down:
LW: 25 DU's
25 Ab Mat Sit-ups
Wed., Feb. 5, 2014
Warm-up:
Hamstring Exercises
5 min. Bike
LSS
Walking lunge
Hurdle Hops
WOD:
For time:
50 L-Pull-ups
115 pound Squat clean, 50 reps
50 L-Pull-ups
CW: 21:24, Supine Pull-ups, 50# Squat Cleans (happy with form and time)
LW: 27:37, Pull-ups from box, 45# Squat Cleans (NOT happy with time!)
Cool Down:
25 DU's
25 Ab Mat Sit-ups
Hamstring Exercises
5 min. Bike
LSS
Walking lunge
Hurdle Hops
WOD:
For time:
50 L-Pull-ups
115 pound Squat clean, 50 reps
50 L-Pull-ups
CW: 21:24, Supine Pull-ups, 50# Squat Cleans (happy with form and time)
LW: 27:37, Pull-ups from box, 45# Squat Cleans (NOT happy with time!)
Cool Down:
25 DU's
25 Ab Mat Sit-ups
Tuesday, February 4, 2014
Tues., Feb. 4, 2014
Warm-up:
Hamstring Exercises
5 min. Bike
Walking Lunge w/ GM, Inchworm back
LSS
WOD:
3 Rds. for Time:
10 Front Squats
1,000 mtr. Row
20 Burpees
CW: 27:37, 100# Front Squats (he reported too much)
LW: 32:50, 75# Front Squats
Cool Down:
Exhausted! Just did 5 Pull-ups from box!
Monday, February 3, 2014
Mon., Feb. 3, 2014
Warm-Up:
Hamstring Exercises
LSS
Walking Lunge with GM, Inchworm with Push-ups back
5 min. Bike
WOD:
3 Rds. for time:
10 Overhead Squats
1,000 meter Row
20 Supine Pull-ups
CW: 22:53, 45# OHS
LW:29:04 (interrupted twice by having to help Guinness, as he got into ant poison (!), give him Hydrogen Peroxide, and clean up his throw-up afterward!!), 45# OHS
Cool Down:
Pull-up Exercises
Hamstring Exercises
LSS
Walking Lunge with GM, Inchworm with Push-ups back
5 min. Bike
WOD:
3 Rds. for time:
10 Overhead Squats
1,000 meter Row
20 Supine Pull-ups
CW: 22:53, 45# OHS
LW:29:04 (interrupted twice by having to help Guinness, as he got into ant poison (!), give him Hydrogen Peroxide, and clean up his throw-up afterward!!), 45# OHS
Cool Down:
Pull-up Exercises
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