TUes., Sept. 30, 2014 (CW did on Sun., LW on Tues.)

WOD:

3 Rounds for time:

50 Calorie Row
25 GHD Sit-ups
10 Pull-ups

CW: 21:24
LW: 25:43

Fri., Sept. 26, 2014

WOD:

3 Rounds for Time:

Run 400 mtrs.
30 Squats
20 Push Press

CW: 22:52, 65#
LW: 23:25, 50#

Cool Down:

Walk 4.4 miles around downtown (ArtPrize)



 

Thurs., Sept. 25, 2014

WOD:

3 Rounds for Time:

Run 400 mtrs.
21 SDHP
12 Burpees, jumping over the barbell

CW: 25:08, 55#
LW: 25:03, 45#

Wed., Sept. 24, 2014 (LW only)

WOD:

Snatch

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

LW: 6 x #45, 1 x #50

Comments:

I tried to keep the weight manageable and better my form. By the tie I snatched #50, I was pooped and the form was falling apart.

Tues., Sept. 23, 2014

WOD:

21 - 15 - 9 for Time:

Overhead Squats
Toes-to-bar

CW: 13:15, 45#
LW: 13:00, 45#

Comments:

These are still tough for us, but I think we are getting better. We are not getting down to parallel on the OHS, that is for sure, but we are getting closer. And, at lest for me, my toes-to-bar are a joke! I look like I am just swinging on the pull-up bar!  Pathetic! Always something to work on.

Mon., Sept. 22, 2014 (CW is back!!)

WOD:

Bench Press

2  2  2  2  2  2  2 

CW: 135, 135, 135, 145, 145, 145, 150 (2 x 1)
LW: 65, 85, 85, 90, 90, 90, 95

Cool Down:

LW: 25 Burpees, 25 AbMat Sit-ups, 25 DU's

Comments:

It is great to have Craig back on board!

Fri., Sept. 19, 2014 (LW only)

WOD:

Clean and Jerks

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

LW: 65, 65, 70, 70, 70, 70, 70

Comments:

I really concentrated on the proper form, and I think I did better. Also, I did the most weight I ever have before (70#). Making progress, a little bit at a time (feels good for a change!)!

Thurs., Sept. 18, 2014 (LW only)

WOD:

'The Seven'

7 Rounds for Time:

7 push-ups
7 thrusters
7 knees-to-ebows
7 deadlifts
7 burpees
7 KBS
7 pull-ups

LW: 36:18, 55# thrusters and deadlifts

Comments:

Wow, this was exhausting! I was happy to finish it. I took yesterday off, per Brad's suggestion, and I am glad I did. Maybe saved some of my strength for this workout!!

Tues., Sept. 16, 2014 (LW only)

WOD:

Front Squats

3  3  3  3  3

LW: 65# for all.

Cool Down:

100 Sit-ups
Walk around lake

Comments:

I decided to stay with light weight so I could work on getting lower in my squat. My goal was to get to parallel, and I think I accomplished that. I have been working on my squats everyday as I warm up, and I do think they are getting better. But I still lean forward a bit. Getting that low with a bar (with weight on it) is not easy! I knew if I increased the weight, I would not be able to get to parallel anymore.

Mon., Sept. 15, 2014 (LW only)

WOD:

5 Rounds for Time:

7 Supine Pull-ups
21 Burpees

LW: 19:31 (time was 17:23 on 3/17/14)

Comments:

I am bummed my time was slower than it was back in March. How frustrating! And I thought I was really pushing hard this morning. I do not get why I am in worse shape than I was six months ago. GGRRR.

Fri., Sept. 12, 2014 (LW only)

WOD:

5 Rounds for Time of:

Row 500 mtrs.
10 Push Press
25 Push-up


LW: 36:01 (55# Push-press)

Comments:

I did the exact same WOD on 5/12/14, and did it in 32:06. Uggh. All I can say is that I was exhausted this morning, and I honestly thought I would not be able to finish it (not sure why). I decided halfway through that I would finish it, no matter what, and I wouldn't care about the time. Not sure what my deal was this morning.

Thurs., Sep. 11, 2014 (LW only)

WOD:

5 Rounds for Time of:

20 Wall Ball Shots
20 Push-ups

LW: 18:32

Comments:

I know this is  a slow time, but I had to keep up the basement steps, outside to do wall balls, and then back down to the basement to do push-ups. (I am slow, regardless...but that made it that much worse!).

Wed., Sept. 10, 2014 (LW only)

WOD:

For time:

225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters

LW: 21:48, 65# DL's

Comments:

I know my weight was light, but I am trying to get back to doing Deadlifts slowly, plus perfecting my form. So far, I am not in pain, so I am feeling thrilled that I might actually be able to add DL's back into my exercise routine.
I know my time was slow, as well (Brad could have done in half the time, I am sure!), but I am a slow runner....and I was pooped!!

Tues., Sept. 9, 2014 (LW only)

WOD:

2 rounds for time of:

30-inch box jumps, 20 reps
5 Supine Pull-ups
24-inch box jumps, 30 reps
5 Supine Pull-ups
20-inch box jumps, 40 reps
5 Supine Pull-ups

LW: 25:04

Cool Down:

Walk around lake.

Comments:

I know my time was slow, but I was just happy to have finished the entire WOD (I had originally thought I would only be able to do one round).

Mon., Sept. 8, 2014

WOD:

Clean and Jerks

3  3  3  3  3

CW: 95, 95, 95, 95, 100
LW: 45, 55, 60, 65, 70

Cool Down:

CW: Jump Rope, Box Jumps, etc.
LW: 50 AbMat Sit-ups, 10 Jumping Pull-ups

Fri., Set. 5, 2014 (CW only)

WOD:

Snatch:

3 3 3 3 3

CW: Bar

Fri., Sept. 5, 2014 (LW in TC)

WOD:

5 Push-ups
10 Sit-ups
15 Squats

LW: 13 Rds. plus 5 Push-ups, 10 Sit-ups, 1 Squats

Thurs., Sept. 4, 2014 (CW only)

WOD:

Hang Squat Cleans

5 5 3 3 3 1 1 1 1

CW: 75, 75, 75, 75, 75, 80, 90, 90, 95

Comments:

Craig videotaed himself and sent to Brad and Kaitlin. Their comments very extremely helpful!

Wed., Sept. 3, 2014

WOD:

Front Squats

3  3  3  3  3

CW: 100, 105, 110, 115, 115
LW: 65, 70, 70, 70, 70

Comments:

We both decided to go rather light so as to get our front squat form better (and lower).
It is interesting how you think you are going lower than you actually are! Craig videoed himself, and I placed a mirror nearby to try to see myself. I think I got to parallel, though I felt like I got lower than that! I definitely need to work on leg strength. I really like the low squats, hanging onto the bar, as Brad taught us. It hurts, so I know it is helping and is needed!! I need to do this everyday, and try to hole longer and longer.

Tues., Sept. 2, 2014

WOD:

30 - 20 - 10

Thrusters
Pull-ups

CW: 18:40, 65# (Jumping pull-ups)
LW: 22:55, 55# (Banded pull-ups from box)

Mon., Sept. 1, 2014

WOD:

Row 30 calories
30 Burpees over Barbell
30 reps. Hang Power Cleans

CW: 13:42, 85#
LW: 14:01, 65#