Thurs., July 24, 2014

WOD:

Overhead Squats

1 - 1 - 1 - 1 - 1 - 1 - 1

CW: 55# OHS
LW: 45#, 50#,55#, 55#, 55#, 55#, 60#

Cool Down:

CW: Push-ups, Planks, Ran 1 1/4 miles
LW: 25 AdMat Sit-ups, 25 Push-ups, 1/2 mile  run with Guinness

Wed., July 23,2014

WOD:

5 rounds for time of:

225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball

CW: 16:38, 115# DL's
LW: 16:25, 105# Back Squats (instead of DL's)


Cool Down:

100 SU's

Tues., July 22, 2014

WOD:

For Time:

21 - 15 - 9

Strap Pull-ups
Overhead Squats
Row 500 mtrs.

CW: 21:05 (45# Overhead Squats)
LW: 22:26 (45# Overhead Squats)

Mon., July 21, 2014

WOD:

For time:

95-lb. thrusters, 30 reps
20 GHD sit-ups
400-meter run
115-lb. thrusters, 20 reps
30 GHD sit-ups
400-meter run
135-lb. thrusters, 10 reps
40 GHD sit-ups
400-meter run

CW: 22:23, 65# Thrusters
LW: 23:45, 45# Thrusters

Fri., July 18, 2014

WOD:

10 rounds of:

1 minute of rowing

Rest 15 seconds

30 seconds of 95-lb. shoulder press

Rest 15 seconds


CW: 186 calories burned Rowing, 110 Presses (55#)

LW: Hips and bum hurting badly, so just did 100 Push Presses (GGGRRR)

Thurs., July 17, 2014

WOD:

AMRAP in 20 mins.:

3 Hang Power Cleans
12 Push-ups
9 Box Jumps
27 DU's

CW: 7 Rds. plus 3 HPC and 12 Push-ups. 80# HPC's. Did 60 Single Unders instead of 27 DU's
LW: 4 Rds. plus all in next round except DU's (I did 25 DU's plus 25 Single's each time). 65# HPC's.

Wed., July 16, 2014

WOD:

3 Rounds for Time:

Run 400 mtrs.
21 Kettle Bell Swings
12 Pull-ups

CW: 15:47 (regular and jumping Pull-ups)
LW: 19:12 (pull-ups from box in garage, using orange band)

Tues., July 15, 2014

WOD:

Deadlifts:

3 - 3 - 3 - 3 - 3

CW: 175#, 185#, 195, 200#, 205# (same as 4/25/14 - didn't want to go heavier today)
LW: Back Squats (deadlifts hurt bum too much!) - 95#,95#, 105#, 105#, 110#

Cool  Down:

LW: Ran 1+ miles with Guinness

Comments:

I have to do Back Squats instead of Deadlifts, but this was my best in terms of weight. I did not go as low as I would have liked because of my hurting right knee (gosh, it is brutal getting old and having all these aches and pains!), but I did the best I could. I bought a compression sleeve for my knee today at Meijers, which I plan to wear until my knee pain is gone.

Mon., July 14, 2014

WOD:

For time:

35 pull-ups
35 push-ups
35 GHD sit-ups
35 back extentions
35 wall-ball shots, 20-lb. ball
35 box jumps, 24-inch

CW: 16:30 (did jumping pull-ups)
LW: 16:39 (did pull-ups from standing position in basement - sort of jumped!)

Comments:

The CF WOD called for 50 of everything, but we scaled it back to 35. We were just coming back from many days off, so we decided to get back slowly. It is good to be working out again. We did a small basement WOD up north, but I forgot to record it. It wasn't much. We also did a strength Yoga from Chaz one day, which was a nice change (and quite difficult!).

Thurs., July 3, 2014

WOD:

10 Rounds for Time:

5 Pull-ups
5 Push-ups

5 Rounds for Time:

10 GHD Sit-ups
10 Back Extensions

2 Rounds:

25 Wall Balls
25 Box Jumps

CW: 22:20 (did regular and jumping pull-ups)
LW: 28:16 (did pull-ups from box)

Comments:

My knee has been hurting lately, and it was extra difficult this morning on Wall Balls and Box Jumps. I am glad we will be taking a break form CF for  awhile while in TC.

Wed., July 2, 2014

WOD:

3 Rounds for Time:

40 Pistols (alternating)
7 Supine Pull-ups
10 Hang Power Cleans

CW: 12:52, 85# HPC's
LW: 11:04, 60# HPC's

Tues., July 1, 2014

WOD:

'Chipper'

For time:

115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders

CW: 26:06, Rowed 500 mtrs. instead of Triple-unders, used 65# 
LW: 26:09, used 50#, did DU's plus 20 singles

Comments:

We last did this May 1, 2014, and since then, Craig increased the weight by 20#, and his time decreased by 3 mins or so.
I increased the weight by only 5#, but I decreased the time it took, as well.