WOD 1
"Elizabeth"
21-15-9
Squat Clean(135)
Ring Dips
TIME 7:59
*This wod was horrible. I have wanted to do this workout for a while now. There is definitely a reason why these wods get special names. I got blood and muscle fatigue. Suck factor of about 8.5 out of 10!
Thursday, March 31, 2011
Wednesday, March 30, 2011
Leg Day (Tuesday)
Strength
Leg day with Mike. Today has been the peak of my cold so my energy level is about 20% of what it normally is. No wod today. Hopefully I will be back to normal soon. Mike and I kept the weight light and worked on speed during our main lift, squats.
Leg day with Mike. Today has been the peak of my cold so my energy level is about 20% of what it normally is. No wod today. Hopefully I will be back to normal soon. Mike and I kept the weight light and worked on speed during our main lift, squats.
Monday, March 28, 2011
"Blake"
Strength
Chest day with Mike.
WOD 1
"Blake"
4 RFT
100 ft OH Lunges(45)
30 Box Jumps(24")
20 Wall Balls
10 HSPU
TIME 21:59
Chest day with Mike.
WOD 1
"Blake"
4 RFT
100 ft OH Lunges(45)
30 Box Jumps(24")
20 Wall Balls
10 HSPU
TIME 21:59
Sunday, March 27, 2011
KBS/ L/ SU/ SDHP
WOD 1
For Time *(4 burpees every minute on the minute)
50 KB Swings(55)
50 Lunges
50 Sit Ups
50 SDHP
TIME 8:31
For Time *(4 burpees every minute on the minute)
50 KB Swings(55)
50 Lunges
50 Sit Ups
50 SDHP
TIME 8:31
Saturday, March 26, 2011
5k Run
WOD 1
For time
5k Run
TIME 24:49
*Today Brandy and I met Mike and Terri for a 5k run for Mental Health. Union Hospital was one of the sponsors so we decided to run. Well actually I decided to drag them with me : ) but they were happy they did it when all was said and done. It was about 35 degrees with 15-20 MPH winds. I was not 100% comfortable with the route because I didn't know it. If I had known where the finish line was I would have started speeding my pace up sooner. Overall I am OK with my time but no where near satisfied.
For time
5k Run
TIME 24:49
*Today Brandy and I met Mike and Terri for a 5k run for Mental Health. Union Hospital was one of the sponsors so we decided to run. Well actually I decided to drag them with me : ) but they were happy they did it when all was said and done. It was about 35 degrees with 15-20 MPH winds. I was not 100% comfortable with the route because I didn't know it. If I had known where the finish line was I would have started speeding my pace up sooner. Overall I am OK with my time but no where near satisfied.
Wednesday, March 23, 2011
HSPU, PC, B, KBS, PU/ 150 BURPEES
WOD 1
4 RFT
5 HSPU
10 Power Cleans(135)
15 Burpees
20 KB Swings
25 Pull Ups
Time 19:05
Strength
Back day with Mike.
WOD 2
For time
150 Burpees
TIME 8:32
*I felt great the entire 8:32. I got into a rythm early and stayed there throughout. I don't think I rested until the 97th burpee. I think this puts me ahead of my old PR by :34!
4 RFT
5 HSPU
10 Power Cleans(135)
15 Burpees
20 KB Swings
25 Pull Ups
Time 19:05
Strength
Back day with Mike.
WOD 2
For time
150 Burpees
TIME 8:32
*I felt great the entire 8:32. I got into a rythm early and stayed there throughout. I don't think I rested until the 97th burpee. I think this puts me ahead of my old PR by :34!
Tuesday, March 22, 2011
30 M.U.'s
WOD 1
For Time
30 Muscle Ups
TIME 14:36
*I feel great where I am on my muscle up progression. A couple months ago I could only do 5 muscle ups in 5 minutes and I was done for the day. My next goal is 30 under 12:00 and eventually 30 under 10 minutes.
Strength
Leg day with Mike.
WOD 2
4 RFT
500 M Run
25 Burpees
TIME 14:36
*I THINK this was my time. I did this wod in a hurry last night and I can't remember what exactly the watch said. I think this is it though.
For Time
30 Muscle Ups
TIME 14:36
*I feel great where I am on my muscle up progression. A couple months ago I could only do 5 muscle ups in 5 minutes and I was done for the day. My next goal is 30 under 12:00 and eventually 30 under 10 minutes.
Strength
Leg day with Mike.
WOD 2
4 RFT
500 M Run
25 Burpees
TIME 14:36
*I THINK this was my time. I did this wod in a hurry last night and I can't remember what exactly the watch said. I think this is it though.
Monday, March 21, 2011
"Dirty Thirty"
Strength
Chest day with Mike. We are starting to lift heavy, this is the first time I have lifted heavy in a LONG time. I am excited to see what gains come of it!
WOD 1
"Dirty Thirty"
For Time
100 Air Squats
30 Box Jumps(24")
30 KB Swings
30 Sit Ups
30 Power Cleans(95)
30 Burpees
30 Wall Balls
800 M Run
TIME 15:04
*I did this workout in my Vibram FiveFingers, with that said, box jumps and running is like learning to walk again. I am starting to get my rythm back while jumping and my running was more of a mental "thing" today.
Chest day with Mike. We are starting to lift heavy, this is the first time I have lifted heavy in a LONG time. I am excited to see what gains come of it!
WOD 1
"Dirty Thirty"
For Time
100 Air Squats
30 Box Jumps(24")
30 KB Swings
30 Sit Ups
30 Power Cleans(95)
30 Burpees
30 Wall Balls
800 M Run
TIME 15:04
*I did this workout in my Vibram FiveFingers, with that said, box jumps and running is like learning to walk again. I am starting to get my rythm back while jumping and my running was more of a mental "thing" today.
Sunday, March 20, 2011
Multi-WOD Day
WOD 1
3 RFT
20 Burpees
15 DB Sq Cl(45's)
REST 2 Minutes
THEN
2 RFT
500 M Row
50 Air Squats
REST 2 Minutes
THEN
20 OH Lunges
20 Thrusters (95)
OVERALL TIME 20:50
3 RFT
20 Burpees
15 DB Sq Cl(45's)
REST 2 Minutes
THEN
2 RFT
500 M Row
50 Air Squats
REST 2 Minutes
THEN
20 OH Lunges
20 Thrusters (95)
OVERALL TIME 20:50
Saturday, March 19th
Rest Day
*I spent ALL day working on the basement. The gym portion is almost done and it is looking good! My shoulders are verrrrrrrrrrrrrrry tired from holding a paint sprayer all day.
*I spent ALL day working on the basement. The gym portion is almost done and it is looking good! My shoulders are verrrrrrrrrrrrrrry tired from holding a paint sprayer all day.
Friday, March 18th
WOD 1
10 Minute AMRAP
30 Double Unders
15 Power Snatches(75)
7 Rounds
*After painting my basement all night, my shoulders felt the fatigue. Going into round 3 I knew I wasn't going to score as high as I had expected. I was pretty annoyed by the pain in my shoulders, mostly because it wasn't there 2 days prior. Oh well that's the name of the game. On a positive note, the basement is coming along nicely!
Strength
Shoulder day with Mike. I only waited about 5 minutes before diving into this shoulder workout with Mike. Needless to say, my shoulders were on fire for every rep in every set! I followed through with the strength session but due to the shoulder fatigue I chose to perform some rehabilitation movements to help prevent any injury in the future. I have been doing these movements for the past 4 weeks and my shoulder pain which you to occur when I would raise my arm laterally is almost completely gone. I never would have guessed that such a small movement would have such good results. It's working!
10 Minute AMRAP
30 Double Unders
15 Power Snatches(75)
7 Rounds
*After painting my basement all night, my shoulders felt the fatigue. Going into round 3 I knew I wasn't going to score as high as I had expected. I was pretty annoyed by the pain in my shoulders, mostly because it wasn't there 2 days prior. Oh well that's the name of the game. On a positive note, the basement is coming along nicely!
Strength
Shoulder day with Mike. I only waited about 5 minutes before diving into this shoulder workout with Mike. Needless to say, my shoulders were on fire for every rep in every set! I followed through with the strength session but due to the shoulder fatigue I chose to perform some rehabilitation movements to help prevent any injury in the future. I have been doing these movements for the past 4 weeks and my shoulder pain which you to occur when I would raise my arm laterally is almost completely gone. I never would have guessed that such a small movement would have such good results. It's working!
Wednesday, March 16, 2011
Back Day, Central East Sectional Workout #1
Strength
Back day with Mike.
WOD 1
10 Minute AMRAP
30 Double Unders
15 Power Snatches(75)
7 Rounds + 9 Reps
*My goal going in was 7 rounds so I guess you could say I was ok with my score. Now that I have done this once my new goal is 7 rounds and at least 30 reps.
Monday, Chest and Rest
Strength
Chest day today. I did this workout solo due to time restraints. No metcons today
Chest day today. I did this workout solo due to time restraints. No metcons today
Sunday, March 13, 2011
Row/ KBS/ Burpee
WOD 1
3 RFT
Row 500 M
21 KB Swings(70)
12 Burpees
TIME 9:57
*After my breakdown last night I took some advice from my good friend Lucas and just sucked it up and got after it again today. This is why you have friends to encourage you to keep moving after a bad WOD! I got after it today and felt great! Blair Morrison, a STUD crossfitter did this wod last year in a Crossfit Throwdown and got 10:16. Granted this was probably his third of so workout of that day, still getting 9:57 made me feel pretty good! Sectionals are 2 days away! Wish us luck!
The picture is from this afternoon, one of the 500 M!
3 RFT
Row 500 M
21 KB Swings(70)
12 Burpees
TIME 9:57
The picture is from this afternoon, one of the 500 M!
Saturday, March 12, 2011
5k Jog, Last years PC/ KBS/ BoxJ
Wod 1
untimed
Jog a 5k
*Brandy and I met Mike, Terri, Daniel, and Terri C. at Mike's house this morning for a nice 5k run. This took me approximately 27 minutes and I more than likely ran 3.5 miles. I felt great throughout the entire workout. Honestly, it was the best I have felt during a run in a long time. It must be my new Vibram Five Finger shoes! : )
WOD 2
4 RFT
10 Power Cleans(135)
20 KB Swings(55)
30 Box Jumps (24")
THEN
Row 500 M
TIME 13:15
*I feel completely discouraged after this wod. I did the workout in my fivefinger shoes and it really through me off on the box jumps, I could not get into a rythym until the 4th round. Better luck next time.
untimed
Jog a 5k
*Brandy and I met Mike, Terri, Daniel, and Terri C. at Mike's house this morning for a nice 5k run. This took me approximately 27 minutes and I more than likely ran 3.5 miles. I felt great throughout the entire workout. Honestly, it was the best I have felt during a run in a long time. It must be my new Vibram Five Finger shoes! : )
WOD 2
4 RFT
10 Power Cleans(135)
20 KB Swings(55)
30 Box Jumps (24")
THEN
Row 500 M
TIME 13:15
*I feel completely discouraged after this wod. I did the workout in my fivefinger shoes and it really through me off on the box jumps, I could not get into a rythym until the 4th round. Better luck next time.
Friday, March 11, 2011
"JT"
Strength
Shoulder day with Mike. We have been throwing in military presses behind the head and they feel great! I see some great strength potential with this movement! Today we worked on the Smith Machine at 135lbs.
WOD 1
"JT"
21-15-9
HSPU
Ring Dips
Push Ups
TIME 17:41
*I should write "untimed" on this workout but in all fairness I did have a clock running. Not to list excuses BUT I had just done shoulders with Mike and I took several breaks to talk to my beautiful wife! : )
Shoulder day with Mike. We have been throwing in military presses behind the head and they feel great! I see some great strength potential with this movement! Today we worked on the Smith Machine at 135lbs.
WOD 1
"JT"
21-15-9
HSPU
Ring Dips
Push Ups
TIME 17:41
*I should write "untimed" on this workout but in all fairness I did have a clock running. Not to list excuses BUT I had just done shoulders with Mike and I took several breaks to talk to my beautiful wife! : )
Thursday, March 10, 2011
Row/ OHSQ/ DU, "Helen"
WOD 1
3 RFT
Row 500 M
12 OHSQ(115)
50 Double Unders
TIME 9:59
*I feel pretty good after this wod. I was experimenting on the rower trying to find a comfortable pace that would allow me to continue working once I finished each 500. I finished the row in 500 in 1:35, 1:43, 1:47. The first place finisher in this workout (which is from the North Central Rgionals last year) finished in 9:18, 15th place was 10:14 so I still have some work to do...
Rest 5 Minutes then...
WOD 2
"Helen"
3 RFT
400 M Run
21 KB Swings(55)
12 Pull Ups
TIME 9:13
*My work load this morning was perfect. I felt good going into both workouts. My PR on Helen is 8:52 so I was not too far off. I enjoy doing back-to-back wods when I have the time and energy, I feel like doing two so close together helps me become more fit.
3 RFT
Row 500 M
12 OHSQ(115)
50 Double Unders
TIME 9:59
*I feel pretty good after this wod. I was experimenting on the rower trying to find a comfortable pace that would allow me to continue working once I finished each 500. I finished the row in 500 in 1:35, 1:43, 1:47. The first place finisher in this workout (which is from the North Central Rgionals last year) finished in 9:18, 15th place was 10:14 so I still have some work to do...
Rest 5 Minutes then...
WOD 2
"Helen"
3 RFT
400 M Run
21 KB Swings(55)
12 Pull Ups
TIME 9:13
*My work load this morning was perfect. I felt good going into both workouts. My PR on Helen is 8:52 so I was not too far off. I enjoy doing back-to-back wods when I have the time and energy, I feel like doing two so close together helps me become more fit.
Wednesday, March 9, 2011
Row/ KBS/ PU
WOD 1
3 RFT
500 M Row
21 KB Swings(70lb)
12 Pull Ups
TIME 10:23
* I felt like crap today. My energy level was zero all day and especially throughout this wod.
Strength
Leg Day with Mike.
3 RFT
500 M Row
21 KB Swings(70lb)
12 Pull Ups
TIME 10:23
* I felt like crap today. My energy level was zero all day and especially throughout this wod.
Strength
Leg Day with Mike.
Monday, March 7, 2011
Bench, Pistols, PC+ MU's
WOD 1
10,9,8...3,2,1
Bench Press(135)
Pistols
Power Cleans(135)
TIME 8:06**
*I have to star this wod because my pistols are terrible. I did them so I can work on them but my time is not a legitimate one due to my poor form. Otherwise the bench press and power cleans were easy.
Strength
Chest day with Mike.
Bench, worked up to 285 for 5 with a little help from Mike.
Dips, worked on weighted dips, I used a 20lb DB and got 16, 12, and 6.
WOD 2
UNTIMED
25 Muscle Ups
*Worked on Muscle Ups today, I would say I got 25 in about 15 minutes. I will be attempting 30 for time soon! I am very happy with my progress on this movement! They just clicked today!
WOD 3
2 RFT
500 M Row
15 OHS(95)
500 M Row
15 T2B
TIME 10:26
10,9,8...3,2,1
Bench Press(135)
Pistols
Power Cleans(135)
TIME 8:06**
*I have to star this wod because my pistols are terrible. I did them so I can work on them but my time is not a legitimate one due to my poor form. Otherwise the bench press and power cleans were easy.
Strength
Chest day with Mike.
Bench, worked up to 285 for 5 with a little help from Mike.
Dips, worked on weighted dips, I used a 20lb DB and got 16, 12, and 6.
WOD 2
UNTIMED
25 Muscle Ups
*Worked on Muscle Ups today, I would say I got 25 in about 15 minutes. I will be attempting 30 for time soon! I am very happy with my progress on this movement! They just clicked today!
WOD 3
2 RFT
500 M Row
15 OHS(95)
500 M Row
15 T2B
TIME 10:26
Friday, March 4, 2011
Run/ Sq Sn/ HSPU
WOD 1
3 RFT
Run 400 M
15 Sq Sn(75)
9 HSPU
TIME 12:59
*HSPU's felt great today. Some days these are easier than others, I guess it all just depends on what I have done prior to the wod. The first round was unbroken, second round I got 7 then 8 and 9, third round was 5 unbroken then 6,7 and finally 8,9.
3 RFT
Run 400 M
15 Sq Sn(75)
9 HSPU
TIME 12:59
*HSPU's felt great today. Some days these are easier than others, I guess it all just depends on what I have done prior to the wod. The first round was unbroken, second round I got 7 then 8 and 9, third round was 5 unbroken then 6,7 and finally 8,9.
Wednesday, March 2, 2011
Back Day/ Lateral Burpees, Sit Ups
Strength
Back day with Mike.
WOD 1
5 RFT
20 Burpees
30 Sit Ups
TIME 13:02
*This wod was much harder than I anticipated. My legs are fatigued from yesterdays training and I felt it immediately. I am disappointed my abdominal strength and endurance didn't hold up.
Back day with Mike.
WOD 1
5 RFT
20 Burpees
30 Sit Ups
TIME 13:02
*This wod was much harder than I anticipated. My legs are fatigued from yesterdays training and I felt it immediately. I am disappointed my abdominal strength and endurance didn't hold up.
Tuesday, March 1, 2011
Bigger Engine Week 6(Lower Body
Strength
Leg Press 5x10 @405
Super Set with
Walking Lunges 5x20 @75
WOD 1
15 Minutes AMRAP
30 Double Unders
20 Push Ups(Feet on Curb)
Run 250 M(Roughly)
7 Rounds + 36 Reps
Leg Press 5x10 @405
Super Set with
Walking Lunges 5x20 @75
WOD 1
15 Minutes AMRAP
30 Double Unders
20 Push Ups(Feet on Curb)
Run 250 M(Roughly)
7 Rounds + 36 Reps
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