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)