BW Deadlift and Clean WOD

Food
1 Protein Shake
1 8 oz Black Coffee
1/2 Steak Burrito
1/2 Serving Mexican Rice
1 Serving Chips and Salsa
1 Apple
1/2 lb Ovenroasted Turkey
1 Serving Pretzels

Strength
Biceps day with Mike.

WOD 1
For time
500 M Row
40 Lateral Burpee Box Jumps
30 Pull Ups
20 BW Deadlifts(220)
10 BW Cleans(220)
TIME17:06

"Gage"

Food
1 Protein Shake
8 oz Black Coffee
1 Fiber One Bar
1 Nutri Grain Bar
1 Ham and Cheese Sand Which
2 Servings Pita Chips and Hummus
1/2 Steak Burrito
1/2 Serving Mexican Rice
2 Servings Chips and Salsa
1 Serving Dippin' Dots
2 Handfulls of Popcorn

WOD 1                    This is a picture of Gage and this new girl he has been seeing : )
"Gage"
7 Handstand Push Ups
1400 M Run
86 Box Jumps(24")
-THEN-
13 Rounds of
5 Pull Ups
10 Sit Ups
15 Double Unders
TIME 23:38
*In honor of Gage no longer working at Union Hospital's Center for Fitness and Performance, Lucas and I did "Gage" today. It sucked. I was mentally out of the run, I did not want to be on that treadmill at all! The box jumps were horrible, I felt like my heart was jolting around in my chest everytime I landed on the box. The 13 rounds of 5/10/15 were continuous the entire time. Overall I loved the workout, : ) and will miss having Gage as a co-worker! Good luck in PA school!: )

Leg Day!!

Food
1 Protein Shake
4 Ounces Black Coffee
1 Fiber One Bar
1 10 oz Steak
1 Serving Vegetable Medley
1 Serving Fries
1.5 Soft Pretzels w Cheese

"Lucas"

Food
1 Protein Shake
1 Fiber One Bar
1 Nutri-Grain Bar
1 Banana
1 Apple
2 Servings of Chicken
2 Servings of Humus with Feta

Strength
Chest day with Mike.

WOD 1
"Lucas"
25 Minute AMRAP
25 Burpees
25 T2B
25 Box Jumps
5 Muscle Ups
Rounds 1 +77 Reps
*So Lucas, Gage, and I decided to write "hero" workouts for ourselves today. Ideally if one of us dies these would be the workouts people remember us by. I wrote Lucas' hero wod thinking I would never have to attempt it. I figured we would fall out of touch by the time we are 90+ : ). I was wrong, Gage and I did this wod and it was horrible. My heart rate never was too high for too long but the muscle ups killed me! Great hero wod. I hope Lucas lives a long and healthy life. I do NOT want to do this one for a while!

Christmas Day

WOD 1
Row 15,000 M
TIME 58:51
*This is a wod I will NOT do often. The pain in my glutes and hamstrings was almost untolerable near the end of the 15,000 M. It felt great to do such a good work out on Christmas day!

Cleans/ Deads WOD

Food
1 Protein Shake
4 Ounces Black Coffee
1 Fiber One Bar
1/2 Steak Burrito
1/2 Serving of Rice
2 Servings Diced Grilled Chicken Breast
2 Servings Cheesy Hashbrowns
*I wish would have eaten healthier today. I was limited on time and food selection. We still have some Rick's Smokehouse left in the breakroom so i decided to grab a quick dinner. Brandy offered to get me Subway but I wasn't sure when or if I would be able to eat it. Can't wait for the free food and Christmas junk food to be gone!

WOD 1
3 Rounds
10 Power Cleans(135)
10 MB SQ Cleans(30)
10 WB(30)
TIME 4:15
*This wod was a butt burner! My glutes and hamstrings were on fire for about 3 minutes after this wod was over!

WOD 2
10 Minute AMRAP
5 Burpees
10 SHPU
15 Deadlifts(185)
7 Rounds and 15 Reps
*This wod felt good. I felt strong throughout the majority of the rounds.

Rest Day

Food
1 Proetin Shake
1 Fiber One Bar
1 Nutri-Grain Bar
2 Servings Diced Chicken with Hot BBQ Sauce
1 Serving Baked Chips
1 Serving Cheesy Hashbrowns
1/2 of a Steak Burrito
1/2 of a Serving of Rice
1 Serving of Chips and Salsa
*Brandy and I went on our weekly dinner date to Real Haceinda(SP?). The food was good and their portion sizes are about twice what anyone should eat for a single meal! Dinner tonight will be lunch tomorrow as well!

Leg Day and Row

Food
1 Protein Shake
4 oz. Black Coffee
1 Fiber One bar
3 Servings of Diced Chicken w BBQ Sauce
2 Servings of Cheesy Hashbrowns
2 Peices of Baked Chicken Tenders
1 Cup Brown Rice

Strength
Leg day with Mike and Daniel.

WOD 1
Row 3,000 M for time
TIME 10:23
*I felt my earlier strength session within about 250 M of this wod. I was able to maintain a 1:43-1:48 pace throughout the 3,000 M. My first 1,000 M was done in 3:20. Overall I feel pretty good about this wod. The fastest time at the Midwest Hopper Challenge was 10:24 but the competitors had completes 3 other workouts before attacking this one. The guy who finished this wod in 10:24 after 3 previous wods is a stud, hands down.

Bench Press WOD

Food
1 Protein Shake
1 Fiber One Bar
1 Cup Oatmeal
4 oz Black Coffee
1 Large Turkey/ Ham Sand Which
2 Servings Baked Chips

Strength
Upper body circuit with Mike and Daniel.

WOD 1
5 Rounds of
15 Bench Press(135)
15 Toes 2 Bar
15 KB Swing
400 M Run
TIME 23:02
*This wod was one of the harder ones I have done in a while. It is definitely the longest wod I have done in a long time. Running was the worst part, probably because it lasted the longest. My upper body was so fatigued from my strength session that I felt fatigued before I even began. The toes 2 bar were probably the most annoying movement outside of running.

Run/ Row and Leg Day!

Food
1 Fruit Crisp bar
4 Eggs with Peppers, Onions, and Cheese
2 Slices of Whole Grain Toast

WOD 1
3 Rounds for time
Run 400 M
Row 500 M
TIME 11:19

Double WOD + Strength

Food
1 Fiber One Bar
2 Steak Tacos
1 Serving of Chips
2 Steak Tacos
1 Serving of Chips
1 Fiber One bar
1 Magic Pop with Peanute Butter
*Brandy and I went out for Mexican food last night. The meal was so big it was my dinner, lunch AND dinner again. I wasn't too happy about eating so unhealthy so many meals in a row but it was an economical decision.
WOD 1
3 Rounds for time
50 Double Unders
40 Push Ups
30 SDHP
20 Thrusters
10 Knee Jumps
TIME 16:37
*I felt gret throughout this wod, I sort of feel like I paced myself at times. I am missing having a partner to scream at me.

Strength
Power Clean
10 @135
5   @155
5   @185
3   @205
3   @225
1   @245
*I haven't worked on power cleans in a LONG time(since I PR'd last). I wanted to get a little practive in plus I knew the second wod I would do had 95 lb. PC so I wanted them to feel super light.

WOD 2
3 Rounds for time
15 Squat Cleans(95)
10 Chest to Bar Pull Ups
TIME 6:19
*I could feel muscle fatigue set in when I started the second round. Today will be the heaviest workload I have put on my body in a long time. I'm looking forward to seeing if I can fit anything else in. Again, missing a workout partner, with the right motivation I think I could have finished in under 6 minutes. Side note- my forearms are FRIED!!

Untitled

Food
1 Protein Shake
4 Eggs w green peppers and onions
2 Slices of Wheat Toast
4 Slices Venessan Bacon
1 Bowl of Chili w 8 Crackers
2 Steak Tacos
1 Serving Mexican Rice
1 Serving Beans
2 Servings Chips, Salsa, and Cheese

WOD 1
5 Minute AMRAP
Muscle Ups
TOTAL 11
*Not much free time today to do a wod so I squeezed in a quick 5 minute AMRAP. I think my old PR on this was 5 or 6. This is a new PR but there is much room for improvement.

Mini "Whitten" + Lots of Legs!

Food
1 Protein Shake
1 Fruit Crisp Nutri Grain Bar
1 Serving of Almonds
1 Chicken Quesadilla
1 Fiber One Bar
1.5 Chicken Grilled Breasts
1 Serving Brown Rice
1 Serving Vegetables
1 Magic Pop with Peanut Butter

WOD 1
2 Rounds for time
22 KB Swings
22 Box Jumps 24"
400 M Run
22 Burpees
22 Wall Balls
TIME 13:06
*I am mentally out of it from taking so much time off. I felt like I got slapped in the face when I started this workout. I was on a time restraint as it was but I was not in to it regardless.

Strength
Lower body day with Mike. We worked on the Pit Shark for squats and donkey raises. Also hit hamstring curls, pistols, straight leg RDL's and lying hamstrings. Also walked stairs with Lucas and Gage w 55 pound KB's and sled work in the hallway.

GHD
3x20

Pull Ups/ Double Unders/ H Snatch

Food
1 Protein Shake
1 Peanut Butter Nutri Grain Bar
1 Serving Pistachios
1 Fiber One bar
1 Italian Beef Sand Which
1 Serving Chips and Hummus
1 Nutri Grain 100 Calorie Bar
1 Chicken Breast
1 Serving Brown Rice
1 Serving Sugar Snap Peas

Strength
Upper body circuit with Mike.

WOD 1
21-18-15-12-9-6
Pull Ups
Double Unders
Hang Snatches
TIME 9:12
*I think I can get this wod in near 7 minutes. I could not get into a rhythm with my double unders at all. Just shows what taking a week off will do, I am very disappointed in myself.

PC/ Box Jumps/ Sit Ups

Saturday, December 11th

WOD 1
10 Minute AMRAP
10 Power Cleans(95)
15 Box Jumps
20 Sit Ups
7 ROUNDS
*It felt great to get back in the gym today. Even though I did not want to do a wod, some convicing by Lucas got me going. Surprisingly, I felt great throughout the entire wod. The power cleans were easier than ever and the box jumps felt rythmic, the sit ups were the worst part because I did not feel like I could move any faster during them; they were more annoying than anything.

Wedding WOD

WOD 1
50 Burpees for time
TIME 2:14 I think
*I felt like I weighed 400 pounds while I did this wod. I haven't been feeling well these past two or three days and this morning was no exception.

Run/WB/Clean/Row

Food
1 Fiber One Bar
1 6" Club Sandwich (Subway)
1 Serving of Pretzels

WOD 1
Run 800 M
50 WB
25 Power Cleans(115)
1,000 M Row
TIME 10:39
*This WOD felt great, my lungs were on fire when I got done. My glutes were on burning the entire row. I do not think the 5,000 M row yesterday helped me out today.

Rest and Row

Food
1 Fiber One Bar
6 Eggs w/ Cheese, Green Peppers, Onions, and Sausage
2 Slices Wheat Toast
8oz of Orange Juice
1/2 Italian Combo Sandwich(Panera)
1 Bag Baked Lays
1 Cup Vegetable Soup
1 Whole Wheat Bagget Roll
3 Sushi Rolls


Rest Day
A much needed rest day.

Active Rest
Row 5,000 M
UNTIMED

Rope Climb AMRAP

Food
1 Bowl of Oatmael
1 Serving Nuts and Seeds
1 Banana
1 Peanut Butter Nutri-Grain Bar
1 6" Club Sandwhich (Subway)
1 Bag of Baked Lays
1 Serving of Nuts and Seeds
1 6' Club Sandwhich (Subway)
1 Serving of Pretzels

Strength
Leg day with Mike bs, face plants, single leg press, ext, curls, speed squats
1X12 @185
3X12 @205

WOD 1
20 Minute AMRAP
1 RC
15 GHD
50yd FORCE(50)
TIME 9 rds + 10 GHD

Snatch/ Row/ Muscle Up

Food
1 Protein Shake
1 Fiber One Bar
1 Peanut Butter Nutri-Grain Bar
1 Serving of Nuts and Seeds
1 Servng of Scallops
1 Serving of Shrimp
1 Serving Brown Rice
1 Serving Sugar Snap Peas
1 Bag of Popcorn

WOD 1
1,000 M Row
30 Power Snatches(95)
20 C2BPU
10 Muscle Ups
1,000 M Row
TIME: 19:22

WOD 2
21-15-9
S-Ups
OHS
T2B
TIME: 5:59

Rest and Row

Food
1 Protein Shake
3 Eggs
1 Peanut Butter Nutri-Grain Bar
7 Eggs
2 Magic Pops with peanut Butter
Fiber One Bar

WOD 1
Row 4,500 M
UNTIMED

300 Double Unders

Food
1 Bowl of Oatmeal
1 Fiber One Bar
3 Sushi Rolls
Dinner and beyond was too bad to post

WOD 1
300 Double Unders for time
TIME 4:45 *PR

Outdoor ISU WOD

Food
1 Bowl of Oatmeal w Strawberry Jelly Mixed in
3 Steak Tacos
1 Serving Chips and Salsa
1 Soft Pretzel w Cheese
1 Serving General Tso's Chicken
1 Serving Brown Rice

WOD 1
5 Rounds for time
Run 800 M
30 KB Swings
30 SDHP(KB)
TIME 33:45
*I felt great during this wod. It has been a nice change to get outdoors, even in these cold temperatures.

Happy Thanksgiving!

Food
1 Magic Pop w Peanut Butter
2 Slices of Turkey
3 Slices of Ham
3 Servings of Stuffing
1 Serving of Mac and Cheese
1 Roll

WOD 1
150 Burpees for time
TIME 9:57
*A new PR by 2 seconds. I am a little disappointed in this time. I was hoping to PR by much more than 2 seconds. Maybe next time.

Strength and Rest

Food
1 Protein Shake
1 Peanut Butter Nutri-Grain Bar
8 oz Black Coffee
2 Stuffed Shells(Venison)
1 Turkey Sandwich
2 Servings of Pretzels
1 Steak Taco
1 Serving Rice
1 Serving Beans
2 Servings Chips and Salsa
Strength
Upper body circuit with Mike.
*I am absolutely exhausted today. My body hurts everywhere and I am in much need of a rest day. I have NO energy whatsoever.

LEG DAY!

Food
2 Protien Shakes
1 Fiber One Bar
2 Bowl of Chilli
1 Peanut Butter Nutri Grain Bar
2 Sausage Balls (Not sure what's in these but they are small)
2 Magic Pop w peanut Butter
1 Stuffed Shell
1 Serving Mixed Nuts

Strength
Leg day with Mike.

Back Squat
12 @135
12 @185
12 @225
6   @275
5   @295

Assistance Moves
Pistols, Leg Extension, Pit Shark Squats(Speed Work), Lying Leg Curl, Single Leg Press(Sled)

WOD 1
7 Minute AMRAP
20yd Sled Pull(135)
7 Burpees
7 ROUNDS 10yds.

"CINDY"

Food
1 Protien Shake
2 Fiber One Bar
3 Servings of Nuts and Seeds
1 Turkey Sandwhich
2 Serving Pretzels
3 Baked Chicken Breast Tenderloins
1 Serving Brown Rice
1 Serving Sugar Snap Peas
1 Magic pop w Peanut Butter

Strength
Upper body circuit with Mike.

GHD Sit Ups
3x20

WOD 1
For Time
Run 800 M
30 Push Press(115)
15 Knee Jumps
25 Push press(115)
10 Knee Jumps
20 Push press(115)
5 Knee Jumps
Run 800 M
TIME 13:57
*Knee jumps are a completely foreign movement to me so today's wod was a nice twist. The knee jumps were not as hard as I thought they would be but with dumb bells or a barbell they are extremely difficult. I am looking forward to doing these in the future. I ran my first 800 at 10.0-10.5 the entire time I felt strong cardiovascularly. Great workout overall!

WOD 2
"Cindy"
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats
24 Rds + 5 Reps  *PR

Sunday, November 21st

Food
1 Magic Pop with Peanut Butter
1 Turkey Sandwhich
1 Serving Pretzels
1 Peanut Butter Nutri-Grain Bar
1 Steak Burrito
1 Serving Popcorn

Saturday, November 20th

Food
1 Reduced Fat Turkey-Bacon with Egg White on an English Muffin(Starbucks)
2 Magic Pop's with Peanut Butter
2 Cups of Vegetable Soup
2 Sample Size Subway Club Sandwhiches(maybe 1 inch long each)

WOD 1
4 Rounds for time
Run 550 Meters(Roughly)
20 KB Swings
40 Double Unders
TIME 17:56
*After being inside all day at a health fair I wanted to get outside and sweat a little. The cold air felt good although the hooded sweatshirt made the double unders interesting. I also was able to work on my KB Swing range of motion.

Friday, November 19th

Food
1 Protein Shake
4oz Black Coffee

Strength
Back Squat
12 @135
12 @225
8   @255
6   @285
5   @315

Single Leg Press
10/10 @135
10/10 @135
10/10 @135

Leg Extension
3x12 @170

Single Leg Curl
12 @45
12 @65
12 @85

WOD 1
Force 100yd @40
20 Overhead Plate Squats(45)
40yd Sled (180)
40 G2OH
Force 100yd @40
50 SHPU
40yd Sled(180)
60 Double Unders
Force 100yd @40

Thursday, November 18th

Food
1 Protein Shake
4oz. Black Coffee
3 Steak Fajita Tacos
1 Chicken Fajita Taco
2 Magic Pop Wafers with Peanut Butter

WOD 1
10 Minute AMRAP
7 Deadlifts(90)
7 Hang Cleans(90)
7 Front Squats(90)
7 Push Press(90)
ROUNDS 9+26 Reps
*I did this wod back in March and got 9 rounds and 21 reps. This was a small improvement but I think I could have done 10 rounds and some reps if I had someone screaming at me and if I did not have to check the clock at the end.

WOD 2
3 Minutes max GHD sit ups
46 REPS

Strength
Strict Press
1x3 @135
1x1 @155
1x1 @175
1x1 @185
1x1 @190

WOD 3
2 Rounds for time
25-15 Rep Scheme
Pull Ups
Double Unders
Wall Balls
Burpee
Run 400 M
TIME 9:34
*I ate bad today so I had to get in some extra workouts. This was a perfect workout for the time of night and my energy level.

Wednesday, November 17th

"Rest Day"  : )

Food
1 Peanut Butter Nutri-Grain Bar
1 Apple
1 Serving of Mixed Nuts and Seeds
8 Eggs w/ 2 Slices of American Cheese
2 "Magic Pop" Wafers w Peanut Butter
1 Glass of Milk (8oz.)
1 Serving of Chips and Salsa
2 Steak Tacos
1 Serving of Rice
1 Serving of Beans

WOD 1
"Fran"
21-15-9
Thrusters
Pull Ups
TIME 3:28* PR
*I felt great during this workout. I felt like I was going to die for about 15 minutes after.

Strength
Upper Body circuit with Mike.

WOD 2
5 Rounds for time
20 Air Squats
15 Burpees
10 Push Press(30's)
TIME 7:59
*I just wanted to squeeze an extra wod into my rest day. This was a nice addition.

Tuesday, November 16th

Food
1 Protein Shake
1 Peanut Butter Nutri-Grain Bar
1 Serving Mixed Nuts/ Seeds(See November 15th)
1 Fiber One Bar
1 Banana
1 Ham Sandwhich
1/2 Serving of Baked Doritos
1 Cup of Vegetable Soup
1 "Magic Pop" Baeslers 15 Calorie Wafer
2 Sevings of Natural Honey Roasted Peanut Butter

Strength
Back Squat
1x12 @135 Warm-Up
1x12 @185
1x12 @225
1x10 @245
1x8   @265
1x3   @305* PR
*My legs felt very strong going into my back squat sets. I slowly worked up to 305 and got a new PR. I would jump to heavier weight but I do not want to injure my back again. Slow and steady!

Deadlift
1x12 @135
4x10 @225
*Just working on form and keeping my low back tight. I cannot afford a low back injury at this point in the game. Hoping to build up to heavier weight week by week.

WOD 1
Depends on time restraints today.

Monday, November 15th

Food
1 Proetin Shake
1 Peanut Butter Nutri Grain bar
2 Serving Mixed Nuts and Seeds(Almonds, Peanuts, Cashews, and Sunflower Seeds)
1 6" Club Sandwhich from Subway, loaded with vegetables
1 Serving of Pretzels
1 6" Club Sandwhich from Subway, loaded with vegetables
1 Chicken Breast
1 Serving of Pretzels
1 Bag of Popcorn

Strength
Craig, Mike and I had a great strength session today. My shoulders, arms and chest are shaking. We did another upper body circuit with 2-3 sets of 2-3 movements per upper body part. I feel great and I am looking forward to a WOD this afternoon!

WOD 1
3 Rounds for time
100 ft Lunge(45)
30 Box Jumps(24")
20 Wall Balls
5 HSPU
TIME 13:54
*Lucas did a variation of this wod yesterday so I gave it a shot. The HSPU were difficult after holding the 45 lb plate above my head and doing wall balls. Overall it was a good workout, I don't feel like I pushed to my maximum intensity, I was more concerned with form and full range of motion.

WOD 2
2 Rounds
400 M Run
3:00 Min Max Muscle Ups
*Round 1 I completed 7 Muscle Ups. Round 2 I completed 5 Muscle Ups.

November 14th

Food
4 Pieces of French Toast
2 Slices of Wheat Toast
4 Slices of Bacon
2 Eggs
2 Soft Pretzels w Cheese
*Poor eating all weekend, I tried to keep my total caloric intake at a minimum.

Rest Day, maybe

Saturday, November 13th

Food
1 Protein Shake
1 Serving Almonds
1 Serving Lazagna
2 Servings Spicy Italian Sausage
3 Beers
1 1/2 Pieces of Bread
Too much desert, I think I tried a little of everything there.

Strength
An upper body circuit consisting of 2-3 movements per body part for 2-3 sets.

Friday, November 12th

Food
1 Protein Shake
1 Peanut Butter Nutri-Grain Bar
1 Serving Almonds
2 Biscuits
2 Servings of Scallops
1 Serving of Shrimp
1 Ceasar Salad
1 Bag of Popcorn
1 Cup Hot Chocolate

Strength
Back Squat(Work on Speed)
2x12 @185
2x12 @225

Drop in Hamstrings
3x12

Superset

Pistol Squats w/ TRX Bands
3x10 per leg

Single Leg Hamstring Curl
1x10/10 @35
1x10/10 @45
1x10/10 @50

WOD 1
3 Rounds for time
15 Stump Jumps (20")

Downhill Slide
15 Kettlebell Swings (55lbs)
Uphill Run
15 Overhead Squats (20lb Log)
Downhill Slide / Uphill Run to beginning
TIME 10:17
*This wod was great, a nice change of pace. I found out, the hard way, that I am not good at climbing hills. I struggled to get my footing on what seemed like every step.

Thursday, November 11th

Food
1 Protein Shake
1 Peanut Butter Nutri-Grain Bar
2 Servings of Almonds
1 Serving Fat Free Egg Caserole, Left Overs : )
6 Eggs(3 Whole, 3 Whites)
5 Peices Fat Free Turkey Rubber, I mean bacon.
2 Slices American Cheese
1 English Muffin with Peanut Butter
2 Peices of Fish(Not sure what kind, it was the cafeteria at Unions "Healthy Choice"
3/4 of a Baked potato

WOD 1
2 Rounds for time
800 M Run
50 Squat Thrusters
50 Show Hand Push Ups
TIME 19:56
*This wod was tough. Muscle fatigue started quick. I thought I would be able to do more thruters and SHPU unbroken but I underestimated the lactic acid build up in my shoulders and chest. Overall it was a great workout.

Wednesday, November 10th

Food
1 Protein Shake
1 Peanut Butter nutri-Grain bar
3 Small Baked Chicken Breasts
1 Serving Brown Rice
1 Serving Lentils
1 Serving Sugar Snap Peas
1 Serving Almonds
2 English Muffins w Jelly
3 Servings of Non-Fat Egg Caserole

WOD 1
400 M Run
150 Double Unders
400 M Run
100 DU
400 M Run
50 DU
400 M Run
TIME 12:20

Tuesday, November 9th

Food
1 Protein Shake
1 Bowl of Chilli
3 Baked Chicken Tenders
1/2 Serving Sugar Snap Peas
1/2 Serving Brown Rice
1 Serving Cashews
2 Sushi Rolls
1 English Muffin w Peanut Butter

WOD 1
3 Rounds for time
30 KB Swings
25 Wall Balls
20 Pull Ups
TIME 9:36
*I needed this workout. It is nice to see myself and Lucas putting up numbers that compete with and sometimes beat the studs on the main site.

Strength
Back Squat
4x12 @185

Pit Shark Dead Lift
2x 12 @180
2x 12 @230

Pistol Squats
4x10 Each Leg

Monday November 8th

Food
1 Protein Shake
1 Banana
1 Peanut Butter Nutri-Grain Bar
1 Bowl of Chilli (I added a serving of lentle beans to the chilli)
1.5 Chicken Breast
3 Baked Chicken Tenders
1 Serving of Rice
1 Serving Sugar Snapped Peas
1 Big Bowl of Granola Cereal
.5 English Muffin with Peanut Butter

WOD 1
20 Minute AMRAP
5 HSPU
10 Pistols
15 Pull Ups
ROUNDS 8 +4 Reps
*I am glad I got to do this wod today, it allowed me to work on movements that I need to get better at. The pistols were far from perfect but I am working on my range of motion. The HSPU went well for 3 or 4 rounds then I had to start kipping with one leg. Kipping actually went smoother than I thought it would.

WOD 2
2 Rounds for time
25 Wall Balls
20 Ring Dips
15 Toe To Bars
10 Thrusters(95)
20 Yard Sled Push(240)
TIME 9:05
*The sled push was by far the hardest movement in this wod.

Sunday, November 7th

Food
3 Peices of French Toast
1 Peanut Butter and Crackers
1 Soft Pretzel w Cheese
2 Servings of Scallops
1 Serving of Rice
1 Serving of Sugar Snapped Peas
1 Peanut Butter Cookie

WOD 1
3 Rounds for time
30 SHPU
40 Air Squats
500 M Row
TIME 11:27

WOD 2 RE-DO
3 Rounds for time
30 SHPU
40 Air Squats
500 M Row
TIME 10:19
*I had to redeem myself after a poor performance earlier this morning. Not to make excuses but I did this wod in our living room and Brandy was making french toast and the smell made me want to vomit during the workout. I am glad I took some time off of my first attempt. SHPU's were the easiest part of the wod, then squats then the row.

WOD 3
50-40-30-20-10 Double Unders
Complete 10 Burpees after each set of Double Unders
TIME 5:05

Saturday, November 6th

Food
1 Protein Shake
1 Peanut Butter Nutri Grain Bar
1 Banana
1 Serving of Scallops and Shrimp
1 Serving of Rice Pilaf
1 Serving Broccoli
1 Biscuit (Red Lobster)
1 Strawberry Banana Shake
2 Peanut Butter Cookies(Brandy's)
1 Ceaser Salad

Friday, November 5th

Food
1 Protein Shake
2 Turkey Sandwhiches
1 Soft Pretzel w/ Cheese
1 Serving Pretzels
1 Chicken Breast
1 Serving Sugar Snapped Peas
1 Servings Lentles
1 Cup Brown Rice
1 Peanut Butter NutriGrain Bar
1 English Muffin w/ Peanut Butter
1 Glass of Milk

Strength
Back Squat
4x12 @185, 205, 225, 245

Power Clean
185x1
205x 1
215x 1
225x 1
235x 1
240x 1*New PR

WOD 1
5 Rounds for time
1 Power Clean(215)
2 Muscle Ups
4 HSPU
8 Pistol Squats
TIME 12:35
*This wod was great for today. I want to start throwing technical moves like Muscle Ups, HSPU and pistols into wods, this wod gave me a great chance to do so.

Thursday, November 4th

Food
1 Protein Shake
1 Apple
1 Bannana
1/2 Cups Oatmeal
4 Chicken Breasts
3 Peppers
1/4 Onion
2 Cups wild rice

WOD 1
Filthy Fifty
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings(55)
50 Lunges
50 Knee to Elbows
50Push press(45)
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
TIME 20:10
*It was nice to get an official time on the filthy fifty workout. I beat my last PR, which wasn't a true PR by 11 seconds. All of my work on box jumps lately has really paid off. I was able to do more unbroken than ever before.

WOD 2
10 Minute AMRAP
10 Hang Squat Snatches(75)
20 Sit Ups
10 Burpees
ROUNDS 5+27 Reps
*This was a nice AMRAP that Lucas wrote up. It was perfect to do after the filthy fifty. Burpees during this wod were a LOT easier than during the filthy fifty!!

Wednesday, November 3rd

Rest Day

Food
Protein Shake
3 Hamburger Patties(No Bread)
1 Serving Doritos : (
1 Serving Cottage Cheese
1 Serving Cashews
1 Cliff Bar
2.5 Chicken Breasts
1 Cup Brown Rice
.5 Cup Peas

Tuesday, November 2nd

Strength
Legs with Mike

Back Squat
225x 12
245x 10
265x 6
285x 6
185x 15

Leg Press
360x 12
450x 12
540x 10

WOD 1
10 Rounds for time
30 Double Unders
15 Box Jumps
TIME 11:08
*This wod was designed to help me work on my box jumps. It ended up being a lesson on double unders. My box jumps felt good when I got into a rythm. My double unders were embarrassing to say the least. If I had done better at the double unders I could shave off a large amount of time.

Monday, November 1st

Strength
Today Mike started a new strength program that we designed together. His goal is to maintain his upper body while focusing more on his lower body. Today consisted of 2 sets of each lift, the lifts were pull ups, DB shoulder press, seated row, bench press, shrug, dips, triceps extensions, incline curls, and triceps push downs. I did 99% of this workout with him so my entire upper body got a nice workout.

WOD 1+2
4 Rounds for time
10 Power Snatches(115)
20 Ring Dips
400 M Run
TIME 15:45

Rest 5 Minutes
    THEN

3 Rounds for time
5 HSPU
25 OH Lunges(45)
50 Double Unders
TIME 10:42
*This combination of wods was horrible this close together. My first 5 hand stand push ups were probably the only 5 legitimate HSPU I did the entire wod. My shoulders were majorly fatigued. The combination of strength earlier and back to back wods did a number on my body. I am exhausted.

Sunday, October 31st

WOD 1

10 Rounds for time
10 Burpees
10 KB Swings(55)
TIME 10:25
*Again, I am trying to select wods and weights that will keeep me moving. Wods that I have to be mentally able to push through. I am trying to minimize my down time during workouts so selecting weights I know I should be moving right through help me cut down that time.

WOD 2

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

TIME 17:30

*After being humbled by Lucas in a wod from the other day I HAD to do another workout tonight. I am glad I did! On the 95th rep my pull up bar broke away from the beam I had it screwed to, spotty craftmanship! I fell and caught myself right before I hit the ground, so I finished the workout after about a 5 second delay of me trying to figure out what had happened.

Saturday, October 30th

WOD 1
10 Minute AMRAP
10 Hanging DB Squat Clean Thruster(30's)
15 Box Jumps(20")
ROUNDS 7+24 Reps
*I want to work on my box jumps so I am trying to incorporate them into as many wods as I can. The weight was light enough on the HDBSQTH that I kept moving. I am also trying to select weight that I know I will reach a burn out cardiovascularly before muscularly. Hopefully this will increase my cardio and muscular endurance.

Friday, October 29th

WOD 1
10 Rounds for time
10 Power Cleans(115)
10 Burpees
TIME 12:27
*This wod was tough, I did the same wod in March(I think) and i used only 95 pounds. I finished in 13:29. This time around I used 115 pounds and finished in 12:27. It felt great to beat my old time using 20 pounds more!

Strength
Pull Ups
2x10
2x8
*I did a traditional strength training day with Mike today. We worked on back strengthening movements. I was exhausted from the wod 10 minutes earlier so I would not say this was my best performance.

Thursday, October 28th

Rest Day

WOD 1
2 Mile Sprint work
*I started off wanting to run a 5k but about .80 my shins were so tight that I couldn't keep going at a consistent jog. I turned the 5k into a sprint/walk. I was running .10-.15 then walking for a few seconds to relieve the pain in my shins.

Wednesday, October 27th

Strength
Back Squat
1x12 @135
1x12 @185
1x12 @225
1x10 @245
1x6   @275

Front Squat
1x10 @135
1x10 @155
1x3   @185
1x3   @205
1x4   @215

WOD 1
"Danny"
20 Minute AMRAP
30 Box Jumps(20")
20 Push Press(115)
30 Pull Ups
ROUNDS 4+65 Reps

Tuesday, October 26th

WOD 1
For total points
5 Minutes Row(Calories)
4 Minutes Box Jumps(24")
3 Minutes Squat Snatch(75)
2 Minutes Wall Balls
1 Minute HSPU
TOTAL 262 R(122) BJ(72) SqSn(30) WB(36) HSPU(2)
*It was nice to get back into doing wods today. We did this wod in March and I scored 244, it was nice to beat my old PR. The wall balls were much more difficult than what we use to use. I was so out of breathe for HSPU that I only got 2 but the 2 I did finish were not too difficult.

WOD 2
3 Rounds for time
500 M Row
100 Double Unders
TIME 11:42

Monday, October 25th

Strength
Heavy high rep chest workout on Smith Machine with Mike. Also worked on strict dips on the Roman Chair.

Sunday, October 24th

Rest Day

Saturday, October 23rd

Rest Day

Friday, October 22nd

Bachelor Party in Chicago

Max Push Ups in 2 Minutes
84

Thursday, October 21st

WOD 1
ISU Stadium WOD
4 Rounds for time
Run up about 100 stairs
20 Burpee Wall Jumps(3')
Sprint(50yds)
TIME 14:25
*Stairs were by fair the worst part of this workout. I felt like I could not run them faster without falling, they all started blending together the last 2 rounds. The burpee wall jumps were a lot of fun and a nice change of pace. I'm looking forward to going back and thinking of something new.

WOD 2
2 Minute AMRAP
Double Unders
TOTAL 155
*Lucas and I wanted to see how many double unders we could get in 2 minutes. We saw some of the studs do this wod in a journal article and thought it would be fun. It was.

Wednesday, October 20th

Strength
Squat Clean
2x5 @135
1x5 @155
1x5 @165
1x3 @185
1x3 @195
1x3 @205* PR

WOD 1
Hill Sprints at Demming Park
*We ran 10 Sprints up the main hill at Demming Park. We allowed 60,50,40,30,30,40,50,60 rest between sprints. Somehow it added up to 10 sprints.

WOD 2
"Festive Forty"
40 Push Ups
40 Sand Bag Squat Cleans(63)
40 Box Jumps(20")
40 SDHP(55)
40 Hang Power Snatch(45)
40 Jump Squats(45)
TIME 9:38
*This wod burned my legs and shoulders pretty good. The lactic acid build up was what slowed me down. The guy who got first place(6 minutes some seconds) is a stud.

Tuesday, October 19th

Strength
1x15 @135
1x12 @185
1x10 @225
1x8   @255
1x6   @275

WOD 1
"Daniel"
50 Pull Ups
400 M Run
21 Thrusters(95)
800 M Run
21 Thrusters
400 M Run
50 Pull Ups
TIME 17:53
*I felt stronger than ever while running. My head was definitely in this wod. My legs were no where near as tired as I was anticipating after squating. Overall a great workout for the day, I am disappointed I will not have more time to do another wod tonight.

Monday, October 18th

Strength
1x10 @95
1x6 @135
1x6 @155
1x5 @185
1x3 @215
1x3 @220* NEW PR

WOD 1
15 Minute AMRAP
6 Push Press(105)
4 Hand Stand Push Ups
2 Muscle Ups
ROUNDS 3
*This wod did not strain my cardio at all, but it was an important wod to do. I need to work on my "skill" moves and this allowed me to. Gage wrote this up and we both went together. He got 3 rounds and 10 reps. The muscle ups were by far the hardest part.

WOD 2
For time
250 M Run
25 Snatches
25 KB Swings
25 OHS
25 Box Jumps
25 SDHP
25 Wall Balls
25 Thrusters
250 M Run
TIME 11:31
*This wod felt good considering I usually get tired as the day goes on. I finished in 11:31 which would have put me in the top 20 at the North Texas Sectional probably somewhere near 15th.

Sunday, October 17th

WOD 1
3 Rounds for time
15 Hang Power Cleans(135)
15 Burpees
TIME 4:20

2x15 GHD

Saturday, October 16th

Strength
Today's strength session consisted of a traditional strength workout with Mike. It was a laid back session, I feel like I have no energy after that near 2 hour workout Thursday.

Friday, October 15th

Rest Day

Thursday, October 14th

WOD 1

Team WOD For Time
250 Burpees
50 Squat Clean Thrusters (95lbs)
2000 m Row
30 Handstand Push-ups
1000 yrds Force Treadmill (40lbs load)
100 Pull-ups
400 Box Jumps (21in box)
200 KB Swings (55lbs)
2 Mile Run
15 Muscle Ups
20 Sled Pulls (4 plates; 20 yards)
100 Toe-to-Bar
TIME (Craig and I) 1 Hour 47 Minutes
*Only one of us could work at a time. This workout was LONG, that's about all I can say about it. Crossfit is not meant to be done for extended periods of time therefore this was a LONG wod. It was a blast though. You know you are in the company of great Crossfitters when you can look over 1 hour in  and smile at eachother. This workout was a lot of fun to do with these guys. I would have liked to finish closer to Gage and Lucas(They got 1 hour 36 minutes), maybe next time. Rest day tomorrow, hopefully!

Wednesday, October 13th

WOD 1
10 Minute AMRAP
20 KB Swings
10 Chest to Bar Pull Ups
ROUNDS 5
*I was not in the mood to workout this morning. This workout felt really good even though I was just going throuh the motions. Chest to bar pull ups are a great movement.

Run 1 Mile Untimed

Strength
Front Squat
3x5@ 135
1x5@ 155
1x5@ 185
1x3@ 205
1x3@ 225
1x3@ 235

Muscle Ups
1x4

Tuesday, October 12th

WOD 1
Run 1 Mile
Row 2,000 M
Run 1 Mile
TIME 24:05
*I still hate running, it is such a mental battle for me. The suck factor is through the roof. This workout was good to do but it has left me completely drained.

Monday, October 11th

WOD 1
25 Burpees
100 Wall Balls
100 Double Unders
25 Burpees
TIME 10:00

WOD 2
5 Minute AMRAP
Clean and Jerk(155)
REPS 37

WOD 3
Run 400 M
21-15-9
Ring Push Ups
Squat Snatch(75)
Run 400 M
TIME 9:56

Sunday, October 10th

Rest Day

Saturday, October 10th

Rest Day

Friday, October 8th

WOD 1
Sandbag hill run(100yds)
THEN
3 Roudns
20 KB Snatch(55)
20 Wall Balls(20)
20 Comando Pull Ups
THEN
Sandbag hill run(100yds)
TIME 12:30??
*The most difficult aspect of this wod was the pull ups. Comando style pull ups are much moer difficult from a tree limb than traditional pull ups from a bar. Kipping was difficult and my biceps felt like they were going to explode. Overall I enjoyed this wod, my cardio came into play on the hill run at the end, I still have a long way to go with my conditioning.

Rest 5 Minutes

WOD 2
3 Rounds
Hill run down
Bear Crawl Up
10 Burpees
TIME: 11 something
*This wod zapped me. I felt terrible for about 3 hours after. My lungs were not the same after this workout. The bear crawls tore my legs apart. The burpees were actually the easiest part of this wod. Again, my conditioning was a HUGE factor in why I did not finish faster, that and I did not have much rest between workouts : ). I need to drop about 10-15 pounds and I will be much more efficient.

Thursday, October 8th

RE-DO!!

WOD 1
5 Rounds for time
25 Box Jumps(20")
15 Burpees
5 Squat Clean Thrusters(95)
TIME 12:38
*I had to re-do this wwod after a little motivation from Gage and Lucas. I wasn't feeling to good last night when I tried this the first time. I knew something was off when I could hear people talking during the wod, usually I zone everyone out and I can not hear anything. By the 2nd round of this attempt I could not hear a thing so I knew I was going to make a better time.

WOD 2
"Helen"
3 Rounds for time
Run 400 M
21 KB Swings
12 Pull Ups
TIME 8:52
*I felt strong throughout this workout. My goal going in was 9:00 minutes so 8:52 was riht where I thought I would be. The running was by far the hardest part of this workout. I do not run enough so all things considered I feel pretty good about this one. I know I will not get down the the low 8's or high 7's unless I do more sprint work.

Wednesday, October 6th

WOD 1
5 Rounds for time
25 Box Jumps(20")
15 Burpees
5 Squat Clean Thrusters(95)
TIME 13:14
*This wod took it out of me. I do not feel very energetic today. My legs get so tired from box jumps. Squat clean thrusters may be the most difficult/ doable/ complex movement in crossfit. Hopefully my cardio will get better with time.

Sarah/ Nathan
10 Rounds for time
10 Burpees
10 squats
TIME TBA

Tuesday, October 5th

WOD 1
15 Minute AMRAP
10 Power Cleans(155)
15 Toe 2 Bars
20 Box Jumps(18")
ROUNDS 4 +39 Reps

Monday, October 4th

WOD 1
10 Rounds for time
15 Deadlift(135)
15 Show Hand Push Ups
TIME 12:52
*This workout was pretty tough but definitely not the hardest wod I have done. My chest was extremely tired by the 7-8th round. I broke them into sets of 10 and 5 from there out. The deadlifts were light enough to go unbroken throughout. My back is bothering me a little tonight some sciatic issues running down my leg. Hopefully all will be better in the morning.

Strength
Chest day with Mike was a little harder than usual. We super set flat bench with dips. I was working with 185 pounds and going for as many reps as possible. the first set I worked up to 16 and stopped because I wasnt thinking, the second was 12, third was 10 and fourth was 12. We did some ancillary lifts after.

Sunday, October 3rd

Rest Day

Saturday, October 2nd

WOD 1
2 Rounds for time
1,000 M Row
50 Burpees
15 Squat Clean Thrusters(95)
TIME 20:41
*This wod was just as hard as I thought it would be. My goal going in was sub 20:00, maybe next time. My legs were burning more in this workout than they have in a long time. The rowing was difficult on a muscular level, not so much on my cardio. I rowed the first 1,000 in 3:20 and the second in 3:50(I think). I was feeling very sorry for myself on the second 1,000. The burpees went unbroken the first round until about 35 in, then I broke them into whatever I could manage. The second round was even harder. The squat clean thrusters were by far the worst part. Such a complex movement really drains your muscles and lungs equally. 

Friday, October 1st

Strength
Trained back with Mike. e worked on strict pull ups, bent rows, seated row, and close grip pull downs.

WOD 1
Run 400
80 Double Unders
60 Box Jumps(24")
40 KB Swings(55)
20 G2OH(135)
Run 400
TIME 11:55

Thursday, September 30th

Rest Day... Active Rest Day

Warm Up
Untimed
Run w Sand Bag down to the end of the subdivision drop it off then run back.
Run back to the end of the sub division and run back with sand bag.

WOD 1
3 Rounds for time
5 Stairs (1 Basement to 1st Floor)
10 GHD
15 Show Hand Push Ups
20 Sand Bag Squats
TIME 8:52
*I made 2 sand bags today, a nice new addition to the basement gym. I am weighing them tonight so I will have an idea of how much weight I am throwing around. My guess is 40 lbs. and 15-20 lbs.The smaller one is for Brandy, isn't she lucky!!  : ) This was a fun wod for a rest day. I enjoy doing different types of wods on rest days. On a side note, I have a new PR for max hand stand push ups **10**

Wednesday, September 29th

WOD 1
20 Minute AMRAP
10 Push Press(115)
10 KB Swings(55)
10 Box Jumps(24")
ROUNDS 15+ 10 Reps

Strength
Pit Shark Deep Squats
Leg Press
Leg Extensions
Straight Leg Deadlifts(Light)

Sarah
Run .25
50 Air Squats
Run.25
50 Sit Ups
Run .25
50 Burpees
TIME TBA

Tuesday, September 28th

Annie and Coe

Strength
Strict Press(Smith)
High Pulls(Smith)
Shrug
Lateral Raises
Supersetted with
Front Raises

WOD 1
"Annie"
50,40,30,20,10
Double Unders
Sit Ups
TIME 7:15
*This wod was a nice warm up to my day, not difficult at all. I did learn that I need to work on moving faster on different movements. My sit ups were slower than I would have liked and my DU's were not as smooth as I would have liked.

WOD 2
"Coe"
10 Rounds of
10 Thrusters(95)
10 Ring Push Ups
TIME 15:10
*This wod was much tougher than the first. Muscle fatigue was the worst part. The burning in my legs, shoulders, and chest slowed me down at times.

Monday, September 27th

Fight Gone Bad!

Strength
Bench
4x10 @205
Superset with
10,8,8,8 Explosive push ups

Dips
4x10

Side Grip DB Press
4x12 @65

Chest Fly(Machine)
3x10 @110,130,140

FGB
3 Rounds for points
1 Minute Wall Balls(20)
1 Minute SDHP(75)
1 Minute Box Jumps(20")
1 Minute Push Press(75)
1 Minute Row (Calories)
1 Minute Rest
SCORE 407
*This wod felt amazing! I felt energetic throughout the entire workout. The wall balls were so easy I was trying to think and work on speeding my repititions up, I found myself wishing I had more time on them! The SDHP were not difficult until the 3rd round. Box jumps were the worst movement I was hoping to average 20 or higher everytime, almost! Push press was my best movement overall, I was able to move the bar very fast not resting at all during the first round and only breaking once the next, and twice on the third. Rowing was difficult but more annoying than anything. I was ready to work everytime I got on the rower but I missed the handles when I went to grab them on the last round.  Here is the break down of the rounds:
Wall Ball: 35, 33, 30 SDHP: 36, 30, 27 Box Jump: 31, 20, 19 Push Press: 42, 30, 28 Row: 18,18,14

Overall a great workout, possibly doing another wod tonight!

WOD 2
Death By Pull Ups
1 Pull up for every minute accumulating every minute.
ROUNDS 13
*This wod was NOT difficult. I was very frustrated with the callis that opened up on my hand during round 13. I felt strong enough to get to 15-16. Maybe next time.

Saturday, September 25th

Another Failed Rest Day

Strength
Today I worked on "arms" with Mike. Out of respect for Crossfit I will not go into any details as to what that means! : ) Let's just say it took us an hour and a half and my heart rate never went above 100 BPM!

WOD 1
3 Rounds for time
10 Snatches(95)
50 Wall Balls(20)
TIME 8:34
*Lucas came up with this wod. It was almost a 3,2,1 go but I think he felt sorry for me so he wrote it on the board. : ) This workout was worst than horrible, purely because my shoulders were SO incredibly tired! I have never felt fatigue during a wod like I did today. Tomorrow is a much needed rest day; six days in a row was borderline pushing it this week!

Brandy
10,9,8,7,6,5,4,3,2,1
KB Swings(25)
DB Squat Cleans(20's)
Push Ups
TIME 8:12

Friday, September 24th

Back and Chest with Mike

Strength
Strict ull Ups(Assisted)
2x20
2x15

Bent Row(Pit Shark)
4x10 @180+2 Bands

Straight Leg Deadlift(Pit Shark)
4x10 @180+2 Bands

Lateral Pull Down
1x12 @160
1x12 @170
1x12 @180
1x12 @180

Bench
2x15 @185
1x12 @185
1x10 @185

Hand Stand Push Ups
1x5
1x3
1x2
1x4

*My strength work felt GREAT today! I can definitely feel the effects of the Creatine! I usually do sets of 160 on Lateral Pull Downs, today I worked up to 180 and it felt easy. My Hand Stand Push Ups felt great too!

WOD 1
21-15-9
Burpees
Deadlift
Sit Ups
TIME 5:17
*This WOD felt amazing! I was enerized going into it and felt great throughout!

Thursday, September 23rd

Rest Day... Kind of!

WOD 1
50 Unbroken Double Unders
THEN
5 Rounds of
15 DB Push Press(60's)
10 Yard Bear Crawl(Forward)
10 Yard Bear Crawl(Backward)
THEN
50 Unbroken Double Unders
TIME 9:14
*This was a fun workout for a rest day. It was nice to take a break from all of the cardio moves we have been doing these past few days and throw some heavy weight around. Looking forward to taking the rest of the day off, maybe.

Sarah
50 Jump Squats
40 Jumping Lunges(Switch in the air)
30 Mountain Climbers
20 burpees
10 Clapping Push Ups(From knees)
TIME TBA

Wednesday, September 22nd

RUN, RUN, RUN, oh... and FRAN

WOD 1
1,000 Meter Repeats
3:56, 4:07, 4:25, 2:26
*I hate running. With that said, I hated this WOD. I really felt my weight slow me down today. I realize now how much I need to lose to balance myself out.

BODY FAT %
228 Pounds
12%

WOD 2
FRAN
21-15-9
Thrusters(95)
Pull-Ups
4:24
*I felt extremely tired during this WOD. I am completely drained from the past 3 days. Hopefully this Creatine will kick in soon and I will recover a little faster.

WOD 3
5 Minutes Toes to Bar
4 Minutes Show Hands Push-Ups
3 Minutes Box Jumps(20")
2 Minutes Sumo Deadlift High Pulls(75)
1 Minute Double Unders
T2B=54 SHPU=71 BJ=71 SDHP=45 DU=47 TOTAL=288
*This workout was a nice highlight of movements I need A LOT of work on. I want to go into sectionals comfortable with all movements. Again, I think these all get easier the less I weigh.

Brandy
Body Sculpt

Sarah
4 Rounds for time
30 Walking Lunges
20 Show Hand Push Ups Ask Nate : )
10 Burpees
TIME 13:50

Tuesday, September 21st

Strength
Power Snatch
95x10
135x5
155x3
175x1 *Miss
165x1

Power Clean
135x10
185x5
215x3
225x1 Miss

WOD 1
Run 400 Meters
20 Front Squats(95)
20 Burpees
Run 800 Meters
40 Power Cleans
40 Air Squats
TIME 10:48
*This wod felt good. I needed it after a below average strength session. I ran at about 7.0-9.0 the entire time until the end, I put the treadmill down to 6.0 for the last .02 so I could recoop. I did all 20 front squats and burpees unbroken. I did 26 power cleans before setting the bar down and when I did sit the bar down it was only for a 2 count. The air squats felt good, I performed 31 before breaking then finished with the last 9. Overall a great start to my day!

Monday, September 20th

TRIPLET!!!

WOD 1
500 M Row with 2 minute rest between
R1 1:30 R2 1:36 R3 1:41 R4 1:44 R5 1:44
*I was feeling pretty sorry for myself throughout this entire wod. I was disappointed in my first round, my PR on a 500 Meter row is 1:26. I don't know if I was holding back because I knew I had to keep going or not?

WOD 2
300 Double Unders for time
TIME 4:59
*I felt much better going into this wod, I think it was because I knew it would be over quickly. This is my new PR on double unders. My time would have been lower but I had to change ropes half way through. The rope I started with was not spinning right.

WOD 3
100 Burpees for time
TIME 5:58
*I felt good but I think I could have cut a few seconds off had I been fresh and not fried my chest earlier in the day. I smell a new PR next time!

Strength
Bench Super setted with push-ups.
4x225 with 10,6,6,6 push-ups inbetween

Dips
4x10

DB Fly
3x12 w 35's

Brandy
100 Burpees for time
TIME 12:01

Sarah
Run 400 Meters(.25 on treadmill)
15 Squat thrusters(15 lb Dumbbells)
15 Burpees
15 Squat thrusters
15 Burpees
Run 400 Meters
TIME TBA

Thursday, September 16th

WOD 1
10,9,8,7,6,5,4,3,2,1
Power Cleans(155)
Pull Ups
Push Ups
TIME 10:45

This workout was part of a 2 part workout that Lucas and I drew up yesterday. Cali got sick last night and I couldn't manage to get it in. After a talk with Lucas this morning we decided 135 would be too light for me in this WOD, so I used 155. It was a great workout for this WOD design. I had to rest only a couple of times on the power cleans, the pull ups required some rest, and the push ups were completed unbroken. Hopefully I will complete another WOD tonight! I am feeling remotivated for the 2011 Crossfit Games!

3x Max HSPU
1x7
1x6
1x5

WOD 2
5 Rounds of
2 Minutes Row, 2 Minutes Burpees 1 Minute Rest
Total reps at the end
(LT) R1 R-48 B-40 R2 R-41 B-33 R3 R-38 B-30 R4 R-36 B-27 R5 R-38 B-29 TOTAL-360
(TM) R1 R-52 B-30 R2 R-47 B-24 R3 R-43 B-25 R4 R-41 B-24 R5 R-41 B-24 TOTAL-351

Brandy
25 Burpees
Then 3 Rounds of
10 Deadlifts(95)
10 KB Swings(25)
Then
25 Burpees
TIME 7:55

Sarah
5 Rounds for time
20 Squat Jumps(Squat below parrallel, jump at the top)
15 Squat Cleans(15 lb dumb bells, google it if you are not sure)
10 Push Ups(From your knees)
TIME 13:15

Wednesday, September 15th

WOD 1
5 Rounds for time
100 Double Unders
30 Box Jumps(24")
30 Thrusters(45)
TIME 28:22

Brandy
Body Sculpt

Tuesday, September 14th

WOD 1
12 Minute AMRAP
6 Thrusters(95,55)
12 KB Swings(55,25)
24 Lateral Jumps(12'')
ROUNDS
Anthony 8 Rounds 30 Reps
Brandy 5 Rounds 18 Reps

Sarah
Run 3.4 miles for time
TIME 33 Minutes

Monday, September 13th

Daniel
Boot Camp 5 days until UNION GAMES!

Sarah
7  Rounds for time
10 Burpees
10 Thrusters(15 lb dumb bells, Squat and press at the top of the squat)
TIME 13:06

Sunday, September 12th

Rest Day

Saturday, September 11th

WOD 1
Run a Mini- Marathon for time!
TIME 2:11
Rest 1 Minute
     THEN
10 Minute AMRAP
5 Burpees
10 Squats
15 Sit Ups
Rounds 7 and 28 Reps

The mini was everything I thought it was and then some! It was a great test of physical and mental strength. I have a new respect for runners, BUT they still need to have a healthy balance of running and strength training. My overall pace was 10:00 average. The first 6 or 7 miles I kept at a 9 something pace but I knew I would not be able to maintain it all 13.1 miles. IOverall I had a great time running, however, I am in no hurry to run another mini, especially without training.

Friday, September 10th

Rest Day
The mini marathon is tomorrow!

Thursday, September 9th

WOD 1
Run 5k
TIME 29:32
*Trying out the new NIKE+ watch, was messing with different paces.

Brandy
5 Deadlifts
20 Lunges(15's)
250 M Row
TIME 8:32

Sarah
75 Burpees for time
TIME 6:45

Wednesday, September 8th

WOD 1
100 Double Unders
     THEN
3 Rounds of
5 Power Cleans(155)
5 HSPU
20 Box Jumps(20'')
     THEN
100 Double Unders
TIME 11:23

Sarah
5 Rounds for time
10 Push Ups
10 Sit Ups
10 Squats
TIME 4:44

Tuesday, September 7th

Strength
Bench
1x13 @225
1x6   @255
1x4   @255

Decline Bench
1x6   @255
1x4   @255
1x3   @255

WOD 1
"Cindy"
20 Minute AMRAP of
 5 Pull-Ups
10 Push Ups
15 Squats
Anthony: 21 Rounds & 12 Reps

WOD 2
5 Deadlift(250)
20 Lunges(30lb DB's)
250 M Row
TIME 6:31*
*Had trouble with the rower during the first round, I think it cost me about 10 seconds.
Brandy
10 Minute AMRAP
5 Burpees
10 Squats
15 KB Swings(25)
Rounds 11

Daniel
He was "tired" today so we just did flat bench, decline, and full range sit ups. : )

Sarah
10 Minute AMRAP of
10 Burpees
10 Sit Ups(Touch the ground above your head and touch your toes)
Rounds 8

Monday, September 6th

Rest Day

Sunday, September 5th

Rest Day

Saturday, September 4th

WOD 1(Anthony and Brandy)
4 Rounds For Time
10 Burpees
10 KB Swings(55/25)
10 Muscle Ups(Playground Apparatus)
10 Bench Jumps(20'')
TIME
Anthony 7:27
Brandy 10:00

Wod 2
3 Rounds For Time
10/10 KB Snatches(55)
20 KB Swings(55)
30 Double Unders
TIME
Anthony 6:21

Friday, September 3rd

WOD 1
Chipper For Time:
10 Deadlift(265)
20 Toes 2 Bar
30 Clean and Jerk(105)
40 Sit Ups
40 Burpee Box Jumps(Lateral, 24'')
30 Push Ups(Show Hands)
20 Sand Bag Thrusters
10 Muscle Ups
20 Minute Cap

I finished all of the movements EXCEPT the muscle ups by 16 minutes and some seconds. That meant I had about 4 minutes to complete the muscle ups. I was way to worn out and muscle ups are still very hard for me; I knew it would be difficult before I even started.

Daniel
Boot camp

Sarah
4 Minute AMRAP
5 Burpees
10 Squats
Rounds: 6

Thursday, September 2nd

WOD 1
20 Minute AMRAP
5 Thrusters(95)
7 Hang Cleans(95)
10 Sumo-Deadlift High Pulls(95)

13 Rounds

Daniel's WOD
Row 10,000 Meters
38:17 (I think)

Wednesday, September 1st

Strength

Back Squat          Deadlift
1x12 @135         1x15 @135
1x12 @185         1x12 @185
1x10 @225         1x5   @225
1x8   @245         1x5   @275
1x4   @275         1x5+ @305(15 Reps)
1x3   @295

Strict Press
1x5   @110
1x5   @125
1x5+ @140(8 Reps)

Tuesday, August 31st

WOD 1
50 Air Squats
THEN
5 Rounds of
25 Burpees
25 Sit-Ups
THEN
50 Air Squats
TIME
LT 12:56
Anthony 16:25
DC 17:40

I woke up feeling horrible today. Decided to do this workout, bad idea! I feel worse now then when I started. I thought I would finish near 16:00 minutes. I knew Daniel would be close behind, burpees and sit-ups are a main focus of the boot camp class he is in right now. He is coming along nicely.

Monday, August 30th

Anthony
Sick

Brandy's
WOD 1
For Time
50 Air Squats
THEN
5 Rounds of
25 Burpees
25 Sit-Ups
THEN
50 Air Squats
TIME 21:00

Brandy did great on this WOD, not bad for having a baby 7 weeks ago! Cali and I took a nap while she worked out.

Sunday, August 29th

Rest Day

Saturday, August 28th

WOD 1
10 Minute AMRAP
5 Squat Cleans(135)
10 Burpees
THEN 2 Minutes of Max Double Unders
Score= 617 (6.3 Rnds x 98 D.U.)

Brandy's Wod
10 Minute AMRAP
5 Squat Cleans(15's)
10 Burpees
THEN 2 Minutes of Max Air Squats
Score= 363 (6.6 Rnds x 55 A Sq)

This workout initially seemed much harder than it was. When I started the WOD I was not in the right mental state to be working out. That went away right around the 3rd round. The burning sensation in my legs was by far the worst part of the workout. The squat cleans felt heavy. I think I could have reached 7 rounds if I had the right mentality going in. Brandy on the other hand did awesome! She kept moving almost the entire time. For someone who has never squat cleaned before she sure blew this one away! She did however get sick after the WOD was over : ). I have never been moreproud!

Friday, August 27th

Run 4 Miles(Untimed)

Brandy
Run 4 Miles(Untimed)

Thursday, August 26th

Rest Day

Wednesday, August 25th

MET-Con

For Time: 25 Minute Time Cap
10 Hand Stand Push-Ups
20 Knees to Elbows
30 Burpees
40 Box Jumps(24'')
50 Box Dips
60 Pull-Ups
70 Push-Ups
80 Sit-Ups
90 Squats
100 Double Unders
*Finished up to 50 Double Unders*

STRENGTH

Back Squat              Lunges
1x12 @135            1x10/10 @35's
1x10 @185            1x10/10 @40's
1x10 @205
1x10 @215
1x8   @225
1x8   @245

Leg Press
1x12 @360
1x10 @450
1x10 @540
1x8   @630

Tuesday, August 24th

MET-Con

WOD 1
7 Rounds for Time
7 Power Snatches(95)
21 Double Unders
TIME 6:43

WOD 2
Row 5k for Time
TIME 18:23

Daniel's WOD
7 Rounds for Time
7 Power Cleans(115)
21 Box Jumps(18)
TIME 13:41

Strength

Toes to Bar
5x10

Brandy's WOD
5 Rounds for Time
10 Hang Snatches(45)
10 Burpees
TIME 9:50

Monday, August 23rd

Strength
Bench
1x15 @135
1x5   @225
1x5   @245
1x5   @255
1x3   @275

Saturday August 21st

Rest Day #2
Still sore and tired.

Brandy's WOD
Row 500 M
2:13

3 Rounds For Time
15 DB Thrusters(15)
30 Dips
60 Lunges
TIME 14:55

Row 500 M
2:10

Friday August 20th

Rest Day
Very sore and very tired.

Brandy's WOD
Warm-Up
Row 1,000
TIME 4:19
50 Air Squats
THEN
20 Burpees
20 Push-Ups
20 OH Lunges(25)
3 Rounds
THEN
50 Air Squats
TIME 14:31

Cool-Down
Row 500
TIME 2:11

Thursday August 19th

Strength
Power Clean
1x5 @135
1x5 @165
1x5 @185
2x5 @195

Push Press
1x5 @155
1x5 @185
1x5 @205
1x3 @215

Endurance
Run 6.6 Miles
TIME 1hr 9minutes

Daniel
Power Clean
1x5 @135
2x5 @155
2x5 @160

Push Press
2x5 @135
1x5 @145
2x5 @155

Wednesday August 18th

MET-Con
For Time:
50 Burpees
Then:
6 Rounds
6 Squat Cleans(120)
12 Pull-Ups
24 Double Unders
Then:
50 Calories on the Rower

This workout was designed by Lucas and had a 20 minute time cap. I completed all but 30 calories on the rower. If I had another two minutes I might have been able to finish the entire workout. Overall it was a great workout!

Brandy's
WOD 1(Untimed)
Run .25
25 KB Swings(25)
25 Push-Ups
Run .20
20 KB Swings
20 Push-Ups
Run .15
15 KB Swings
15 Push-Ups
Run .10
10 KB Swings
10 Push-Ups

WOD 2
For Time:
Row 3,600
TIME 18:05

Tuesday August 17th

MET-Con
21-15-9
Push Press(95)
KB Swing(55)
TIME 2:55
Daniel 4:14

WOD 2
150 Wall Balls for time
TIME 5:22
Daniel 9:42

Monday August 16th

MET-Con
3 Rounds for Time
30 Wall Balls(20)
30 Squat Snatches(75)
TIME 13:24   **Accidentally used 85lbs. for the first round**

Brandy's WOD
10,9,8...3,2,1
Burpees
Sumo Deadlift High Pulls(45)

Sunday August 16th

Death by Clean and Jerk(155)
8 Minutes and 9 Reps(Should have started teh 9th round but did not.

Brandy's WOD
10 Minute AMRAP
15 KB Swings(25)
10 DB Thrusters
5 Burpees
TOTAL: 5 Rnds & 15 Reps

Friday August 13th

WOD 1

3 Rounds for Time:

Stair Run(Up)

30 DU

20 KB Swings(55)

10 Muscle Ups

5 HS Push Ups

Stair Run(Down)

TIME 14:40

WOD 2

400 M Run

10 KB Thrusters(55/55)

20 Camando Pull Ups

30 Burpees

40DU

50 M Fireman's Carry(170)
                                                    5 20ft Wall Climb

                                                     50 M Fireman's Carry

                                                     400 M Run

                                                     TIME 15:15

Thursday August 12th

Rest Day

Wednesday August 11th

Rest Day

Tuesday August 10th

MET-Con
10 Minute AMRAP
7 D.B. Thrusters (45's)
14 Burpees
21 D.U.
Rounds: 5

For Time
50 D.U.
30 Ground to O.H.(135)
50 D.U.
TIME: 5:16

Strength Training
Pull-Ups
3x10(Strapped)

1 Arm Row
1x12 @55
2x12 @60

Bent Row(Smith)
1x12 @135
2x12 @165

Back Extension
3x15 @25

Brandy's WOD
For Time:
21-15-9
DB Squat Clean(20's)
KB Swings(25)
TIME: 4:36

Monday August 9th

MET-Con
5 Rounds For Time:
10 O.H. Squats(95)
15 Toes 2 Bar
20 Box Jumps(30")
TIME: 14:58

Brandy:
3 Rounds For Time:
250 M Row
15 Deadlifts(65)
15 D.B. Thrusters(10's)
TIME: 8:31

Friday August 6th

Power Clean
2x5@ 185
2x5@ 205(Felt very light)

Thursday August 5th

Rest Day

Wednesday August 4th

Back Squat
1x10 @135
1x10 @185
1x10 @225
1x8 @245
1x4 @275
1x10 @185

Leg Press(Narrow)
1x10 @360
1x10 @450
1x8 @540

Super Setted with:

Barbell Walking Lunges
1x8/8 @95
2x8/8 @105

Tuesday August 3rd

Abs

Knee 2 Elbows(Untimed)
100

Full Sit-Ups(Untimed)
100

Monday August 2nd

Run 5k for time
TIME: 28:07

Power Snatch
1x10 @95
1x5 @135
2x5 @145
1x4 @145

H.S. Push-Ups
2x1
1x5
1x3

Sunday August 1st

MET-Con
15 Minute AMRAP

7/7 KB Snatch(55lbs.)
14 Clapping Push-Ups
21 Jump Sqauts
TOTAL Rounds: 6 Rnds + 14 Reps

Satrday July 31st

Arms with Mike

Friday July 30th

Rest Day

Thursday July 29th

Run 3.0 Miles (Untimed, about an 8:15 pace)

Wednesday July 28th

Power Cleans
1x10 @135
1x5 @185
1x5 @195
1x5 @205
1x3 @215
1x3+ @215(3)

Strict Press
1x5 @135
1x5 @155
1x5 @155
1x5 @155(4)

MET-Con
4 Rounds For Time:
750 M Row
30 Double Unders
15 Burpees
TIME: 18:55

Tuesday July 27th

Rest Day

Monday July 26th

2.5 Mile Run (Untimed)

Sunday July25th

Rest Day

Saturday July 24th

Strict Dumb Bell Press
2x8-10 @80's
2x8-10 @75's

Front Raises
3x12 @30's

Lateral Raises
3x12 @30's

Rear Deltoid Extension
1x10 @160
1x10 @120
1x10 @ 100

Front Raise
1x12 @ 130
2x12 @ 145

Barbell Shrug
3x20 @185

Friday July 23rd

Front Squat
1x10 @135
1x8 @155
1x6 @175
1x3 @195
1x3 @205
2x3 @225

MET-Con
5 Minutes of Double Unders(290)
4 Minutes of Burpee Box Jumps(31)
3 Minutes of Squat Snatches(75lbs.)(20)
2 Minutes of Air Squats(57)
1 Minute of Pull-Ups(17)
TOTAL: 415

Thursday July 22nd

Push Press
1x15 @115
1x5 @155
1x12 @135
1x5 @165
1x12 @135
1x5 @185
1x5 @195

Wednesday July 21st

MET-Con
For TIME:
100 Box Jumps(20")
15 Thrusters (115)
30 Push-Ups(Show Hands)
15 Burpee Squat Cleans(115)
30 Toe-to-Bars
100 Double Unders
TIME: 18:01
*Sore left knee

Tuesday July 20th

Bench Press
1x15 @135
1x10 @225
1x10 @225
1x5 @245
1x4 @245
1x15 @155

Ring Dips
2x10
1x8
1x5
1x5

Pull-Ups
2x8
3x8 (Strapped)

Seated Row
2x12 @175
2x10 @190

Traingle Bar Pull-Downs
4x12 @150

Back Extensions
4x15 @25

MET-Con
400 M Run
20 Lunges(45)
20 Wall Jumps
TIME: 16:47

Monday July 19th

Biceps

Sunday July 18th

Rest Day

Saturday July 17th

3 Minute Deadlifts(135): 100 Reps
1 Minute Rest
3 Minute Burpees:39 Reps
1 Minute Rest
3 Minute Thrusters(95): 19 Reps

Total Reps: 158

300M Run(30)
20 G2OH(95)
20 Burpees
20 SDHP(95)
20 Pulls-ups
300M Run
For Time: 10:08 I think

Saturday July 10th

Hang Sqaut Clean
1x10 @115
1x10 @135
1x8 @155
1x8 @165
1x5 @175
1x5 @185
1x3 @195

5 Minute Max Muscle Ups
5 Total

Good Mornings
5x10 @ 45

Push-Ups (NOT for time)
4x25

MetCON
Rowing Interval
250M/15 Sec. Rest
10 Intervals: 11:08

Friday July 9th

Push Press
1x10 @135
1x8 @165
1x5 @175
1x5 @185
1x5 @185
1x3 @195
1x3 @205*
*New PR

Hand Stand Holds
3x20 Seconds

Shrug
1x10 @225
1x10 @255
1x10 @275(Strapped)
1x10 @305(Strapped)
1x10 @305(Strapped)

High Pulls(Wide Grip)
1x12 @95
1x12 @135
1x8 @155
1x8 @175
1x5 @185
1x5 @195
2x3 @215

Thursday July 8th

Rest Day

Wednesday July 7th

Squat
1x10 @135
1x5 @205
1x5 @225
3x5 @245

Barbell Lunges
1x10 @95
1x10 @95

MetCON
2.5 Mile Run

Tuesday July 6th

Power Snatch
1x10 @95
1x5 @135
1x5 @145
1x5 @145
1x4 @155
1x5 @155
1x5 @165

Pull-Ups
1x10 No Weight
1x6
1x5
1x4
1x5
1x5

MetCON
3 Rounds for Time:

Sprint .10
10 Power Snatches (95lbs.)
20 Pull-Ups
TM: 9:08

Monday July 5

Power Clean
*Did not log weights
Bench Press
*Did not log weights