Thurs., Nov. 27, 2014

WOD:

5 Rounds for Time:

31 Backsquats
12 Power Cleans

CW: 22:14, 20# Dumbbell Squat Cleans, 65# Cleans
LW:  * 26:19, 55# for both

* I was not feeling well this morning. I was hurting - felt dizzy and weak. Have a little bug, which is not good for Thanksgiving Day! I honestly don't know if I did 4 rounds or 5, but no matter, because I was done!

Craig isn't feeling himself either, so we obviously have the same bug.

We are DONE until Monday!

Wed., Nov. 26, 2014

WOD:

AMRAP in 20 mns.:

Squat Cleans - 10
Push-ups - 10

CW: 8 Rounds, 55# Squat Cleans
LW: 7 Rounds + 9 Squat Cleans, 45# Squat Cleans

Cool Down:

LW: 500 mtr. Row

Comments:

A totally brutal workout. I have decided that Squat Cleans are THE worst CF exercise!

Tues., Nov. 25, 2014

WOD:

Deadlifts

3  3  3  3  3  3

CW: 185, 190, 195, 200, 205
LW: 95, 100, 105, 110, 115, plus 1 x 120#

Comments:

Craig set a new PR on deadlifts by 5 lbs.! Yahoo!
120# may be the best I have done, but I am not 100% sure!

Mon,, Nov. 24, 2014

WOD:

2 Rounds for Time:

10 Front Squats
15 Burpees
15 Supine Pull-ups

CW: 11:30, 105# FS
LW: 10:54, 75# FS

Cool Down:

CW: 2 x 1,000 mtr. Row
LW: 25 Box Jumps, 25 DU's, 25 AbMat Sit-ups

Fri., Nov. 21, 2014

WOD:

OHS

3 - 3 - 3 - 3 - 3

CW: bar
LW: bar

Coo Down:

CW: 1,500 mtr. Row, 100 Hurdle Hops
LW: 1,000 mtr. Row

Thurs., Nov. 20, 2014

WOD:

3 Rounds for Time:

25 Hip Extensions (big blue ball
25 Sit-ups on ball
25 Supine Pull-ups

CW: 15:27
LW: 14:18

Cool Down:

CW: 1,500 mtr. Row
LW: 50 DU's, 500 mtr. Row

Wed., Nov. 19, 2014

WOD:

Push press 3-3-3-3-3-3-3 reps

CW: 70, 80, 90, 100, 100, 105, 115
LW: 55, 60, 65, 65, 65, 65, 70

Cool Down:

CW: 2 x 1,000 mtr. Row
LW: Stretching, 50 AbMat Sit-ups

Comments:

This was a nice change up from the past two days. We have both been SO SORE that we could hardly bend! Hopefully we will be better today in terms of our soreness. 
It isn't easy getting old, but we will keep fighting it and KEEP doing CF!! (Brad is our inspiration and our go-to person when we need clarification, advice on a particular exercise, etc. Truly couldn't do it without him!).

Tues., Nov. 18. 2014

WOD:

3 rounds for time of:

30 toes-to-bars
155-lb. clean and jerks, 15 reps

CW: 15:16, 70# C & J's
LW: 25:31, 60# C & J's

Comments:

I don't know why I was so slow at this, but I found it to be exhausting! My hands are still hurting from gripping that pull-up bar. I really can't do Toes to Bar. I end up bending my knees and doing more of a Knee to Elbow (and that isn't too good, either!). These exercises are just really difficult for me. 
My legs are still sore from yesterday, and now my hands and biceps are killing me, too. Yikes! I will say that 90 mins. of snow blowing 14 inches of fresh, heavy snow about did me in after that WOD!

Mon., Nov. 17, 2014

WOD:

4 rounds for time of:

100-foot walking lunge, carrying 30-lb. dumbbells
24-inch box jumps, 30 reps
30-lb. weighted pull-ups, 20 reps

CW: 24:00, 15# dumb bells, jumping pull-ups
LW: 25:38, 15# dumb bells, supine pull-ups

Cool Down:

LW: walk around lake in cold and snow (must be crazy!)

Comments:

Yikes, what a way to start off the week. Our legs are screaming!

Fri., Nov. 14, 2014 (LW only)

WOD:

Inverse Tabata shoulder press, 155 lb.
Inverse Tabata front squat, 245 lb.
Inverse Tabata deadlift, 365 lb.

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

LW: Shoulder Press - 50#, 21, Front Squat - #70, 16, Deadlift - #95, 16

Comments:

Wow, this was way more difficult than I thought! I figured I would cruise, but a) I got so tired!, and b) 10 seconds is a SHORT amount of time!

I went lighter weight than I can actually do, but I kept it where I did so my form was good. I am quite sure I got to parallel (maybe below parallel??) on the Front Squats.

Thurs., Nov. 13, 2014 (LW only)

WOD:

3 Rounds for time of:

Row 400 mtrs.
20 Dumbbell Squat Cleans
20 Burpees

LW: 33:28, 15# DB's

Comments:

This was exhausting. Yikes!

I did almost the same WOD on 5/14/14, but instead of rowing 400 mtrs., I ran 1/4 miles each time.  My time then was 30:15. I am hoping the difference this time is accounted by the difference between rowing and running (I don't really know how to make those two things an equivalent measure.)

Wed., Nov. 12, 2014 (LW only)

WOD:

5 Rounds for Time of:

9 Deadlifts
6 Hang Power Snatch
3 Overhead Squat


LW: 13:56, Bar

Cool Down:

Row 500 mtrs., 25 DU's

Comments:

I was really hoping I could do 50#, but that wasn't going to happen (especially with OHS). Good workout, though.

Tues., Nov. 11, 2014

WOD:

Clean and Jerks

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

CW: 100, 105, 105, 110, 115, 115, 120 (?)

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

Cool Down:

CW: 2 x 1,000 mtr. Row
LW: 1 x 1,000 mtr. Row, 50 AbMat sit-ups

Comments:

I think that is the first time I have done a 70# Clean and Jerk. I am very happy!

Mon., Nov. 10, 2014

WOD:

5 Rounds for time:

10 Pull-ups (Supine)
15 Push-ups
20 Sit-ups
25 Squats

CW: 17:56
LW: 19:33

Fri., Nov. 7, 2015 (CW - hotel)

WOD:

Chaz's Yoga for Srength

Fri., Nov. 7, 2014 (LW only)

WOD:

21 - 15- 9 - 6 - 3 

Reps. for time of:

Elevated Push-ups
Front Squats

LW: 10:07, 55 Front Squats

Cool Down:

Row 500 mtrs.
50 AbMat Sit-ups

Comments:

Did this same WOD on 5/5/14 in 20:27, but with 75# Front Squats. 55# was obviously a better weight for me. My form was definitely better. I think I got to parallel most times. So, bottom line is a choice between heavier weights, lesser form an slower times, or lighter weight, better form an quicker times. I suspect Brad would advise having better form, which makes sense to me. Must get my form down before moving on to heavier weight.

Also, I have been doing that squat exercise that rad told us about where you have your heels 1 - 6" from the wall, lean your rear end against the wall, bend your knees and hold onto a 25# barbell, and I really think it is working. I can feel my ankles stretching as I do it. I am hoping it is helping my squat form.

Thurs., Nov. 6, 2014 (CW - hotel)

WOD:

5 Rounds of:

20 Push-ups
20 Sit-ups
20 Air Squats

Walked up and down back hotel staircase for 20 mins.

Thurs., Nov. 6, 2014 (LW only)

WOD:

Complete as many rounds as possible in 10 mins. of:

10 GHD Sit-ups
15 Push-ups
10 GHD Sit-ups
30 Squats

LW: 2 Rounds, plus everything except 27 squats

Cool Down:

 Row 500 mtrs., 50 AbMat Sit-ups

Comments:

This was horrible. I did 3 rds. plus 7 sit-ups just two or three weeks ago. Not sure what my problem was, but I will do better next time, I promise!

Wed., Nov. 5, 2014 (LW only)

WOD:

"Fran"

21 - 15 - 9

Reps for Time:

95# Thrusters
Supine Pull-ups

LW: 15:42, 60# Thrusters

Cool Down:

Row 500 mtrs., 50 AbMat Sit-ups

Comments:

I did Fran a year ago, and I did it in 12:15 with 55# Thrusters. I could have come closer tot hat time had I used 55#, but I really wanted to see if I could do all of those Thrusters with 60#. I was exhausted, but I did it (not to say my form was that great).

Wed., Nov. 5, 2014 (CW - hotel)

WOD:

5 Rounds of:

15 Dumbbell Kettlebell Swings
10 Dumbbell Push Press
5 Dumbbell Thruster

20 min. Eliptical

Tues., Nov. 4, 2014

WOD:

5 Rounds for time:

135# Deadlifts - 9 reps.
135# Hang Power Clean - 6 reps.
3 Dumbell Thrusters

CW: 10:42, 75# Deadlifts and HPC, 25# Dumbell Thrusters
LW: 15:58, 65# Deadlifts and HPC, 20# Dumbell Thrusters

Cool Down:

1,000 mtr. Row

Comments:

Not sure why this took me so long, but I will say tat I had a difficult finding my proper form on the HPC's during the first round. This was strange, especially since we just did them yesterday. Anyway, I got into the swing of things and went from there. I had to break the HPC's into two groups, with a small break in between, but I got them done.

Mon., Nov. 3, 2014

WOD:

3 Rounds for time:

40 one-legged squats (alternate)
7 Supine Pull-ups
10 Hang Power CLenas

CW: 1:17, 74# HPC
LW: 12:19, 65# HPC

Comments:

It was great to be working out again, but I felt weak throughout the entire workout. I am glad it wasn't a longer or more strenuous WOD. That bug took it out of me!