WOD 1
For Time
40 Calories Rowing
40 Pull Ups
30 Calories
30 Pull Ups
20 Calories
20 Pull Ups
10 Calories
10 Pull Ups
TIME 9:39
*I did this wod at home and used my cell phone as a timer. I watched my phone jump from :30-1:00 for no reason so when I finished right at 10:39. With the phone mess up AND intentionally starting :30 seconds in, I finished this one in 9:39. Deep stretching and foam rolling the rest of the night for me.
Tuesday, January 31, 2012
Monday, January 30, 2012
Multiple WOD Day
WOD 1
7 Minute AMRAP
7 Hang Squat Cleans (135)
TOTAL 4rds 11 reps
REST 5 Minutes
2 Minute AMRAP
Double Unders
TOTAL 123
WOD 2
6 Minute AMRAP
3 Front Squats (205)
3 Bench Press (205)
TOTAL 9 Rounds
WOD 3
30 Minute AMRAP
Team WOD
30 yd Sled pull (230)
10 Burpees
30 yd Broad Jump
*Rotating every 10 minutes with Lucas and Molly
*We did not keep track of the rounds but it was one of the tougher wods I've done in a while. I actually wiped out on a set of broad jumps from fatigue! It was great.
WOD 4
50 Back Squats (75)
5 Rope Ascents (15')
40 BS
4 Rope Ascents
30 Back Squats
3 Rope Ascents
20 Back Squats
2 Rope Ascents
10 Back Squats
1 Rope Ascent
TIME 11:30
*A great day of training. I felt very energetic today and my body held up to the beating. I did more wods today than I have done in 2 weeks. I want to be as fit as I possibly can be for the "Battle in the Burbs" February 11th! Another big day of training tomorrow!
7 Minute AMRAP
7 Hang Squat Cleans (135)
TOTAL 4rds 11 reps
REST 5 Minutes
2 Minute AMRAP
Double Unders
TOTAL 123
WOD 2
6 Minute AMRAP
3 Front Squats (205)
3 Bench Press (205)
TOTAL 9 Rounds
WOD 3
30 Minute AMRAP
Team WOD
30 yd Sled pull (230)
10 Burpees
30 yd Broad Jump
*Rotating every 10 minutes with Lucas and Molly
*We did not keep track of the rounds but it was one of the tougher wods I've done in a while. I actually wiped out on a set of broad jumps from fatigue! It was great.
WOD 4
50 Back Squats (75)
5 Rope Ascents (15')
40 BS
4 Rope Ascents
30 Back Squats
3 Rope Ascents
20 Back Squats
2 Rope Ascents
10 Back Squats
1 Rope Ascent
TIME 11:30
*A great day of training. I felt very energetic today and my body held up to the beating. I did more wods today than I have done in 2 weeks. I want to be as fit as I possibly can be for the "Battle in the Burbs" February 11th! Another big day of training tomorrow!
Wednesday, January 25, 2012
HSPU/ KBS/ HSn/ SHPU, Rope Climb/ Back Extension
WOD 1
3 RFT
5 HSPU
10 KBS (70)
15 Hang Snatch (95)
20 Show hand Push Ups
TIME 8:58
*Shoulder burner big time. I felt good going into this wod and got smacked in the face during SHPU's of round 2. The shoulder fatigue was extreme.
WOD 2
7 Minute AMRAP
1 Rope Climb
15 Back Extensions
TOTAL 6 Rounds
*Rope climbs felt better than ever!
3 RFT
5 HSPU
10 KBS (70)
15 Hang Snatch (95)
20 Show hand Push Ups
TIME 8:58
*Shoulder burner big time. I felt good going into this wod and got smacked in the face during SHPU's of round 2. The shoulder fatigue was extreme.
WOD 2
7 Minute AMRAP
1 Rope Climb
15 Back Extensions
TOTAL 6 Rounds
*Rope climbs felt better than ever!
Monday, January 23, 2012
Muscle Ups, Double Unders/ Box Jumps
WOD 1
30 Muscle Ups for Time
TIME 7:10
WOD 2
12 Minute AMRAP
25 Double Unders
10 Box Jumps (28")
TOTAL 10 Rds + 7 Reps
30 Muscle Ups for Time
TIME 7:10
WOD 2
12 Minute AMRAP
25 Double Unders
10 Box Jumps (28")
TOTAL 10 Rds + 7 Reps
Row/ Burpees/ Wall Balls
WOD 1
For Time
Row 500 M
5 Muscle Ups
Row 500 Meters
TIME 5:00
WOD 2
21-15-9
Calories
Burpees
Wall Balls
-40 Yard Shuttle Run Between Rounds-
TIME 7:50
For Time
Row 500 M
5 Muscle Ups
Row 500 Meters
TIME 5:00
WOD 2
21-15-9
Calories
Burpees
Wall Balls
-40 Yard Shuttle Run Between Rounds-
TIME 7:50
Front Squat/ Pull Ups, Burpee/ Kettle Bell Swings/ Double unders
WOD 1
3 RFT
10 FS (135)
10 Pull Ups
TIME 2:20
WOD 2
21-15-9
Burpee
Kettle Bell Swings (53)
Double Unders
TIME 5:15
3 RFT
10 FS (135)
10 Pull Ups
TIME 2:20
WOD 2
21-15-9
Burpee
Kettle Bell Swings (53)
Double Unders
TIME 5:15
Wednesday, January 18, 2012
Wall Balls/ Toes 2 Bar
WOD 1
5 RFT
12 Wall Balls
12 Toe 2 Bars
TIME 5:28
*T2B's were the limiting factor here. I have neglected my lower abs these past few months.
5 RFT
12 Wall Balls
12 Toe 2 Bars
TIME 5:28
*T2B's were the limiting factor here. I have neglected my lower abs these past few months.
Burpee/ Sled Push
WOD 1
5RFT
20 Burpees
40 Yard Sled Push (235)
TIME 13:28
*The burn in my legs was nothing like I have ever experienced during a sled push. Literally I don't think I have ever pushed a sled that far in a wod. At least not in 20 yard increments. The stress on the shoulders also played a roll when it came around to burpees too.
5RFT
20 Burpees
40 Yard Sled Push (235)
TIME 13:28
*The burn in my legs was nothing like I have ever experienced during a sled push. Literally I don't think I have ever pushed a sled that far in a wod. At least not in 20 yard increments. The stress on the shoulders also played a roll when it came around to burpees too.
Saturday, January 14, 2012
Front Squat PR, AGAIN!
Strength
Front Squat
6x3
*I worked up to a heavy 3 today. My 5th set felt great and I had already hit a 10 pound 3RM PR so I decided to go for 5 more pounds. New 3 Rep Max for Front Squat is 275 pounds!
Deadlift
1x5 @225
1x5 @315
1x5 @315
1x5 @335
1x5 @355
Front Squat
6x3
*I worked up to a heavy 3 today. My 5th set felt great and I had already hit a 10 pound 3RM PR so I decided to go for 5 more pounds. New 3 Rep Max for Front Squat is 275 pounds!
Deadlift
1x5 @225
1x5 @315
1x5 @315
1x5 @335
1x5 @355
Friday, January 13, 2012
Chipper, FRAN
WOD 1
For Time, with :30 rest between movements
25 Burpees
25 Hang Snatches (75)
25 Hang Squat Cleans (75)
25 Alternating Lunges (75)
25 SHPU
25 KB Swings
TIME 9:34
REST 15 Minutes
WOD 2
FRAN
21-15-9
Thrusters (95)
Pull Ups
TIME 4:27
*Well, today Fran won. I knew I should have passed on this one. Either way I guess I got more fit from training. After a heavy shoulder strength session then the shoulder dominant wod just before Fran, I could barely push through the movements.
For Time, with :30 rest between movements
25 Burpees
25 Hang Snatches (75)
25 Hang Squat Cleans (75)
25 Alternating Lunges (75)
25 SHPU
25 KB Swings
TIME 9:34
REST 15 Minutes
WOD 2
FRAN
21-15-9
Thrusters (95)
Pull Ups
TIME 4:27
*Well, today Fran won. I knew I should have passed on this one. Either way I guess I got more fit from training. After a heavy shoulder strength session then the shoulder dominant wod just before Fran, I could barely push through the movements.
Monday, January 9, 2012
DL/ SHPU/ Box Jumps
WOD 1
15 Minute AMRAP
9 Deadlifts (155)
12 Show Hand Push Ups
15 Box Jumps (25")
TOTAL 9 Rounds 3 Reps
*I did this wod last year but for some reason I did not blog what my score was, nor did I submit it to the CF games website. Kind of frustrating because I can't remember what I scored. I have cut back on my Met-Con training and increased my strength sessions and my intensity during strength sessions and it has completely paid off. I feel stronger than ever and more energetic than I have felt in a long time. I am truly enjoying my current routine.
15 Minute AMRAP
9 Deadlifts (155)
12 Show Hand Push Ups
15 Box Jumps (25")
TOTAL 9 Rounds 3 Reps
*I did this wod last year but for some reason I did not blog what my score was, nor did I submit it to the CF games website. Kind of frustrating because I can't remember what I scored. I have cut back on my Met-Con training and increased my strength sessions and my intensity during strength sessions and it has completely paid off. I feel stronger than ever and more energetic than I have felt in a long time. I am truly enjoying my current routine.
Spin Class
Sunday Brandy and I headed to the FC to do a spin class at 11. It was a lot of fun and a nice change of pace. Even though majority of my training is CrossFit, I enjoy mixing it up from time to time. Constantly varied...
Thursday, January 5, 2012
Front Squat PR, Hang Clean/ Box Jumps/ SDHP
Strength
Front Squat
6x3
*I worked up to a new PR today. 260 pounds for a set of 3. I attribute the new PR to my recent purchase of Olympic lifting shoes! They feel great and really allow me to stabalize mid-rep and push through!
WOD
Untimed
5 Rounds
5 Hang Cleans (135)
10 Box Jumps (30)
15 SDHP (70)
*Do to construction at the box I did my wod at the fitness center today. I hate using a stop watch for timing wods now that I have been spoiled with the big red timer. So, I did this one untimed. I was still dripping at the end. I am anxiously waiting for the construction to be finished so I can start training a little better.
Front Squat
6x3
*I worked up to a new PR today. 260 pounds for a set of 3. I attribute the new PR to my recent purchase of Olympic lifting shoes! They feel great and really allow me to stabalize mid-rep and push through!
WOD
Untimed
5 Rounds
5 Hang Cleans (135)
10 Box Jumps (30)
15 SDHP (70)
*Do to construction at the box I did my wod at the fitness center today. I hate using a stop watch for timing wods now that I have been spoiled with the big red timer. So, I did this one untimed. I was still dripping at the end. I am anxiously waiting for the construction to be finished so I can start training a little better.
Monday, January 2, 2012
Double Unders/ Burpees, Power Clean PR
WOD 1
3 Rounds for Time
21-15-9
Double Unders
Burpees
2 Minute Rest between rounds
TIME 13:18
Strength
Personal Record 260#'s
3 Rounds for Time
21-15-9
Double Unders
Burpees
2 Minute Rest between rounds
TIME 13:18
Strength
Personal Record 260#'s
"Eva", Cash Out
WOD 1
"Eva"
5 Rounds for Time
800 M Run
30 Pull Ups
30 KB Swings (70)
TIME 38:10
*This wod crushed me, as would any 38 minute workout should. I was sore for days following this one. It felt good to get after this one.
CASH OUT
*A "cash out" wod is a short workout that is usually skill based. Training skills when you are tired is what makes you better, in my opinion. Think of it as shooting free throws at the end of an intense practice!
21-15-9
Double Unders
Wall Balls
TIME 2:20
"Eva"
5 Rounds for Time
800 M Run
30 Pull Ups
30 KB Swings (70)
TIME 38:10
*This wod crushed me, as would any 38 minute workout should. I was sore for days following this one. It felt good to get after this one.
CASH OUT
*A "cash out" wod is a short workout that is usually skill based. Training skills when you are tired is what makes you better, in my opinion. Think of it as shooting free throws at the end of an intense practice!
21-15-9
Double Unders
Wall Balls
TIME 2:20
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