WOD:
Tabata:
Pull-ups
Push-ups
Sit-ups
Squats
CW: 268
LW: 339
Wednesday, April 30, 2014
Monday, April 28, 2014
Mon., April 28, 2014
WOD:
10 Rounds of:
1 min. Row
15 sec. rest
30 sec. Supine Pull-ups
15 sec. rest
CW: all Rowing was less than 2 min./500 mtrs., 81 Supine Pull-ups
LW: all rowing was less than 2:20/500 mtrs., 107 Supine Pull-ups
Cool Down:
Ran around block with Guinness
10 Rounds of:
1 min. Row
15 sec. rest
30 sec. Supine Pull-ups
15 sec. rest
CW: all Rowing was less than 2 min./500 mtrs., 81 Supine Pull-ups
LW: all rowing was less than 2:20/500 mtrs., 107 Supine Pull-ups
Cool Down:
Ran around block with Guinness
Fri., April 25, 2014 (Craig only)
WOD:
Deadlifts:
5 - 5 - 5 - 5 - 5
C: 175, 185, 195, 200, 205
Cool Down:
Run around block with Guinness
Deadlifts:
5 - 5 - 5 - 5 - 5
C: 175, 185, 195, 200, 205
Cool Down:
Run around block with Guinness
Thursday, April 24, 2014
Thurs., April 24, 2014
WOD:
5 Rounds for Time:
25 ' Weighted Walking Lunges
15 Knees to Elbows
CW: 13:45, 25# plate for Lunges
LW: 10:50, 25# plate for Lunges
Cool Down:
We each went for a run with Guinness (good for Guinness, good for us!).
5 Rounds for Time:
25 ' Weighted Walking Lunges
15 Knees to Elbows
CW: 13:45, 25# plate for Lunges
LW: 10:50, 25# plate for Lunges
Cool Down:
We each went for a run with Guinness (good for Guinness, good for us!).
Wed., April 23, 2014
WOD:
50 Strict Push-ups
5,000 mtr. Row
CW's Row: 21:03
LW's Row: 25:59
Comments: Tough rowing that far and long. Had a VERY sore rear end the rest of the day!
50 Strict Push-ups
5,000 mtr. Row
CW's Row: 21:03
LW's Row: 25:59
Comments: Tough rowing that far and long. Had a VERY sore rear end the rest of the day!
Tuesday, April 22, 2014
Tues., April 22, 2014
WOD:
For Time:
21 - 15- 9
Banded Pull-ups
Overhead Squats
Row 500 Meters (i.e. 3 times)
CW: 23:00
LW: 21:30
For Time:
21 - 15- 9
Banded Pull-ups
Overhead Squats
Row 500 Meters (i.e. 3 times)
CW: 23:00
LW: 21:30
Mon., April 21,2014
WOD:
1 rep. max. Clean
40 Banded Pull-ups
100 Wall Balls
CW: 15:43 (110 # Cleans)
LW: 17:43 (75#Cleans)
Cool Down:
Run around block with Guinness
1 rep. max. Clean
40 Banded Pull-ups
100 Wall Balls
CW: 15:43 (110 # Cleans)
LW: 17:43 (75#Cleans)
Cool Down:
Run around block with Guinness
Friday, April 18, 2014
Fri., April 18, 2014
WOD:
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of 95-lb. shoulder press
Rest 15 seconds
CW: 170 calories burned Rowing, 102 Presses (55#)
LW: Did not track calories - just tried to keep the speed around 2:20. Did 82 Presses (45#)
Cool Down:
Ran around the block with Guinness
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of 95-lb. shoulder press
Rest 15 seconds
CW: 170 calories burned Rowing, 102 Presses (55#)
LW: Did not track calories - just tried to keep the speed around 2:20. Did 82 Presses (45#)
Cool Down:
Ran around the block with Guinness
Thursday, April 17, 2014
Thurs., April 17, 2014
WOD:
For time:
30 - 20 - 10
Back Squat
Bench Press
Pull-ups
CW: 29:17 (includes travel time and time to let dog out!) - Back Squats (30 @ 65#; 20, 10 @ #75#),Bench Press (30, 20 @ 95#, 10 @ 105#), Pull-ups (with bands)
LW: 25:33 - 75# Back Squats, 55# Bench Press, Pull-ups using strap or from box.
Cool Down:
Run around block with guinness
For time:
30 - 20 - 10
Back Squat
Bench Press
Pull-ups
CW: 29:17 (includes travel time and time to let dog out!) - Back Squats (30 @ 65#; 20, 10 @ #75#),Bench Press (30, 20 @ 95#, 10 @ 105#), Pull-ups (with bands)
LW: 25:33 - 75# Back Squats, 55# Bench Press, Pull-ups using strap or from box.
Cool Down:
Run around block with guinness
Wednesday, April 16, 2014
Wed., April 16, 2014
WOD:
6 minutes to complete:
1,000 mtr. Row
315-lb. deadlifts, max reps
Then, 8 minutes to complete:
1,000 mtr. Row
225-lb. power cleans, max reps
Then, 10 minutes to complete:
1,000 mtr. Row
135-lb. overhead squats, max reps
CW: 15 - 135# Deadlifts, 27 - 65# Cleans, 50 - 45# Overhead Squats
LW: 10 - 95# Front Squats, 16 - 55# Cleans, 37 - 45# Overhead Squats
Comments: The prescribed WOD called for more mins/set, and running, as opposed to rowing. But since it was below zero outside and it would take us too long to run, anyway, we decided on Rowing instead! This was an exhausting WOD (as usual!).
6 minutes to complete:
1,000 mtr. Row
315-lb. deadlifts, max reps
Then, 8 minutes to complete:
1,000 mtr. Row
225-lb. power cleans, max reps
Then, 10 minutes to complete:
1,000 mtr. Row
135-lb. overhead squats, max reps
CW: 15 - 135# Deadlifts, 27 - 65# Cleans, 50 - 45# Overhead Squats
LW: 10 - 95# Front Squats, 16 - 55# Cleans, 37 - 45# Overhead Squats
Comments: The prescribed WOD called for more mins/set, and running, as opposed to rowing. But since it was below zero outside and it would take us too long to run, anyway, we decided on Rowing instead! This was an exhausting WOD (as usual!).
Tuesday, April 15, 2014
Tues., April 15, 2014
WOD:
Weighted Pull-ups 5-5-3-3-3-1-1-1-1
50 Sit-ups
LW: Had to do Chin-ups from standing position. (Matt disgusted with me!).
50 Sit-ups
LW: Had to do Chin-ups from standing position. (Matt disgusted with me!).
Monday, April 14, 2014
Mon., April 14, 2014
WOD:
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds
CW: 114 Push-ups, under 2:00 Row Average
LW: 114 Push-ups, 217 avg. mtrs.
Cool Down:
LW -Pull-up work
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds
CW: 114 Push-ups, under 2:00 Row Average
LW: 114 Push-ups, 217 avg. mtrs.
Cool Down:
LW -Pull-up work
Friday, April 11, 2014
Fri., April 11, 2014
WOD:
AMRAP in 20 mins:
10 Elevated Push-ups
20 Pull-ups
30 Jumping, Alternating Lunges
AMRAP in 20 mins:
10 Elevated Push-ups
20 Pull-ups
30 Jumping, Alternating Lunges
LW: 5 Rds. 10 Push-ups, 20 Pull-ups
Cool Down:
Run 1/4 mile
Comments:
This was exhausting. My legs are killing me and I won't be able to go up and down stairs all weekend without being in a lot of pain!
Thursday, April 10, 2014
Wednesday, April 9, 2014
Wed. PM, April 9, 2014 (Craig Only)
WOD:
Snatch:
1, 1, 1, 1, 1, 1, 1
Bar only as a way to work on technique
Cool Down:
50 Push-ups
Row 2,000 meters (8:17)
50 Sit-ups
Snatch:
1, 1, 1, 1, 1, 1, 1
Bar only as a way to work on technique
Cool Down:
50 Push-ups
Row 2,000 meters (8:17)
50 Sit-ups
Wed., April 9, 2014 (Craig only)
WOD:
1 min. DU's (2 mins. of singles)
1 min. of Dumbbell Snatch (25#)
2 min. DU's (4 mins. of singles)
2 min. of Dumbbell Snatch (25#)
3 min. DU's (6 mins. of singles)
3 min. of Dumbbell Snatch (25#)
CW: 104, 18, 202, 34, 402, 50
1 min. DU's (2 mins. of singles)
1 min. of Dumbbell Snatch (25#)
2 min. DU's (4 mins. of singles)
2 min. of Dumbbell Snatch (25#)
3 min. DU's (6 mins. of singles)
3 min. of Dumbbell Snatch (25#)
CW: 104, 18, 202, 34, 402, 50
Tuesday, April 8, 2014
Tues., April 8, 2014 (Craig only)
WOD:
5 Rounds for Time:
Row 500 mtrs.
15 Burpees
CW: 23:41 (all 500 mtrs. done in under 2 mins.)
5 Rounds for Time:
Row 500 mtrs.
15 Burpees
CW: 23:41 (all 500 mtrs. done in under 2 mins.)
Monday, April 7, 2014
Sunday, April 6, 2014
Sun., April 6, 2014 (Craig only)
WOD:
AMRAP in 20 mins (25 with travel time -up and down stairs):
10 Elevated Push-ups
20 Pull-ups
30 Jumping, Alternating Lunges
CW: 6 rds. + 10 Push-ups (25 mins.)
AMRAP in 20 mins (25 with travel time -up and down stairs):
10 Elevated Push-ups
20 Pull-ups
30 Jumping, Alternating Lunges
CW: 6 rds. + 10 Push-ups (25 mins.)
Friday, April 4, 2014
Fri., April 4, 2014
WOD:
Hang Squat Clean:
5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1
CW: 75, 75, 80, 80, 90, 95, 95, 105, 110
LW: 55, 55, 60, 60, 65, 65, 70, 70 , Failed at 75#
Cool Down:
25 Box Jumps, 25 DU's
Comments:
We both improved our best weight with these, though Craig improved dramatically.He went form 85 best to 110. Excellent! I went from 65 best to 70. Not a great improvement, but the right direction. I really wanted to get 75 #, but I just couldn't get the bar up far enough to get under it.
Hang Squat Clean:
5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1
CW: 75, 75, 80, 80, 90, 95, 95, 105, 110
LW: 55, 55, 60, 60, 65, 65, 70, 70 , Failed at 75#
Cool Down:
25 Box Jumps, 25 DU's
Comments:
We both improved our best weight with these, though Craig improved dramatically.He went form 85 best to 110. Excellent! I went from 65 best to 70. Not a great improvement, but the right direction. I really wanted to get 75 #, but I just couldn't get the bar up far enough to get under it.
Wednesday, April 2, 2014
Thurs., April 3, 2014
WOD:
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk 15 push-ups
CW: 7 Rds., plus 10 K to E, 20 Pistols
LW: 8 Rds., plus 10 K to E, 20 Pistols
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
CW: 7 Rds., plus 10 K to E, 20 Pistols
LW: 8 Rds., plus 10 K to E, 20 Pistols
Wed., April 2, 2014
WOD:
For Time:
21 - 18 - 15 - 12 - 9 - 6 - 3
95# Thrusters
Burpees
CW: 25:00, (50# Thrusters)
LW: 25:47 (45# Thrusters)
Cool Down:
100 sit-ups
Comments:
An exhausting WOD. We were both so tried afterwards. We decided to go lower weight for the Thrusters in an effort to maintain our form. I think we did OK with that.
For Time:
21 - 18 - 15 - 12 - 9 - 6 - 3
95# Thrusters
Burpees
CW: 25:00, (50# Thrusters)
LW: 25:47 (45# Thrusters)
Cool Down:
100 sit-ups
Comments:
An exhausting WOD. We were both so tried afterwards. We decided to go lower weight for the Thrusters in an effort to maintain our form. I think we did OK with that.
Tuesday, April 1, 2014
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