WOD 1
5 Rounds for Time
30 Double Unders
20 Inverted Ring Rows
10 Ring Dips
TIME 12:30
*This workout was horrible. That's really all I want to say about it. BUT, the double unders went well and the dips were manageable. The inverted ring rows were a different story. This movement is horrible, I don't knwo whether to add it in more or avoid it like the plague!! I'm sure we will add it in : ) I'm feeling a much needed rest day coming up.
Friday, June 10, 2011
Wednesday, June 8, 2011
Sq Snatch, Push Press/ Burpee, Box Jump/ KBS/ Run
Strength
Squat Snatch for strength today. This move felt foreign when I started and it didn't get much better as I increased weight. Catching the bar at the bottom of the move makes it difficult to balance. This is something I need to work on, I always tell my clients they will get 10x's stronger 10x's faster if they use correct form. I am no exception so I really worked on form today. After a quick Met-Con, Mike and I did a chest strength workout.
WOD 1
10 Minute AMRAP
Rep Scheme: 3,3,6,6,9,9,12,12...
Push Press (115)
Burpees
TOTAL 163
WOD 2
UNTIMED
1.25 Mile Jog
WOD 3
20,15,10,10,15,20
Box Jumps (24")
KBS (53)
Run 200 Yards after every round.
TIME 13:47, I think...
Great day of training today, I'm exhausted. 100 degree weather really drains your body! Congrats to Lucas for his new Rings and Inov-8 shoes!
Squat Snatch for strength today. This move felt foreign when I started and it didn't get much better as I increased weight. Catching the bar at the bottom of the move makes it difficult to balance. This is something I need to work on, I always tell my clients they will get 10x's stronger 10x's faster if they use correct form. I am no exception so I really worked on form today. After a quick Met-Con, Mike and I did a chest strength workout.
WOD 1
10 Minute AMRAP
Rep Scheme: 3,3,6,6,9,9,12,12...
Push Press (115)
Burpees
TOTAL 163
WOD 2
UNTIMED
1.25 Mile Jog
WOD 3
20,15,10,10,15,20
Box Jumps (24")
KBS (53)
Run 200 Yards after every round.
TIME 13:47, I think...
Great day of training today, I'm exhausted. 100 degree weather really drains your body! Congrats to Lucas for his new Rings and Inov-8 shoes!
Tuesday: Leg Day, Regional WOD Re-Do
Strength
Leg day with Mike. We changed it up and did a nice variety of moves today.
WOD 1
500 M Run
30 HSPU
1,000 M Row
TIME 10:07
*Sort of a brain lapse for me today. I meant to re-do the regional wod that I was embarrassed by last week but I only ran 500 M. It was still a good workout but I wish I would have done the full 1,000 M.
WOD 2
10 Minute AMRAP Score = Total Lunges
BUY-IN 800 M Run
MAX Weighted Lunges (53) *Both hands on KB at all times
TOTAL 134
*Great leg/ butt burner! I have been running a lot lately and it is starting to feel better. I ran in my Vibrams and they felt great! The new socks are a big plus!
Leg day with Mike. We changed it up and did a nice variety of moves today.
WOD 1
500 M Run
30 HSPU
1,000 M Row
TIME 10:07
*Sort of a brain lapse for me today. I meant to re-do the regional wod that I was embarrassed by last week but I only ran 500 M. It was still a good workout but I wish I would have done the full 1,000 M.
WOD 2
10 Minute AMRAP Score = Total Lunges
BUY-IN 800 M Run
MAX Weighted Lunges (53) *Both hands on KB at all times
TOTAL 134
*Great leg/ butt burner! I have been running a lot lately and it is starting to feel better. I ran in my Vibrams and they felt great! The new socks are a big plus!
Monday, June 6, 2011
Back Day, 30 MU, Thruster/ Burpee Pull Ups, WB/ PU/ Run
Strength
Back day with Mike.
WOD 1
For time:
30 Muscle Ups
TIME 11:03
WOD 2
7 Minute AMRAP
7 Thrusters (95)
7 Burpee Pull Ups
5 ROUNDS + 7 REPS
WOD 3
3 RFT w 1 Minute rest between rounds
15 Wall Balls
10 Pull Ups
200 M Run
R1 1:45
R2 4:37
R3 7:13
*I think this is the breakdown of my rounds, from what I remember. I was exhausted at this point. The back strength work combined with the muscle ups and burpee pull ups exhausted me. I can always use the extra help with running, especially in this heat. I want my body to fully adapt to the 90+ temperatures this summer is sure to bring! Round 1 took 1:45 (obviously) round 2 took 1:52 and round 3 took 1:36. I ran as hard as I possibly could on the lst round and it showed in my time. I felt good considering my energy level going in.
Back day with Mike.
WOD 1
For time:
30 Muscle Ups
TIME 11:03
WOD 2
7 Minute AMRAP
7 Thrusters (95)
7 Burpee Pull Ups
5 ROUNDS + 7 REPS
WOD 3
3 RFT w 1 Minute rest between rounds
15 Wall Balls
10 Pull Ups
200 M Run
R1 1:45
R2 4:37
R3 7:13
*I think this is the breakdown of my rounds, from what I remember. I was exhausted at this point. The back strength work combined with the muscle ups and burpee pull ups exhausted me. I can always use the extra help with running, especially in this heat. I want my body to fully adapt to the 90+ temperatures this summer is sure to bring! Round 1 took 1:45 (obviously) round 2 took 1:52 and round 3 took 1:36. I ran as hard as I possibly could on the lst round and it showed in my time. I felt good considering my energy level going in.
Saturday (6/4/11) TEAM WOD
WOD 1
For time: (One person works at a time)
100 Box Jumps
90 Ring Dips
80 Overhead Lunges (45lbs)
70 Pull-ups
60 Push Press (95lbs)
50 Double Unders (Each)
40 Jump Squats
30 Wall Balls
20 200 yd Sprints
10 Muscle-Ups
TIME: 37:18
*Lucas and I got a great team workout in this morning! The 200 M runs were horrible!
For time: (One person works at a time)
100 Box Jumps
90 Ring Dips
80 Overhead Lunges (45lbs)
70 Pull-ups
60 Push Press (95lbs)
50 Double Unders (Each)
40 Jump Squats
30 Wall Balls
20 200 yd Sprints
10 Muscle-Ups
TIME: 37:18
*Lucas and I got a great team workout in this morning! The 200 M runs were horrible!
Friday, June 3, 2011
Row/ Burpees/ Hang PC + Jerk/ T2B/ Lunge/ Sprint
Strength
Chest/ Shoulder day with Mike.
WOD 1
20 Calories (Rower)
30 Burpees (Jump onto 35lb. Plate)
40 Hang Power Clean + Jerks (95)
50 Toes to Bars
100 Ft OH Lunge
200 M Sprint
TIME 12:41
*Lucas and I were able to get this nice workout in this afternoon. It was a close race back and forth until the toes to bars did me in. I am a lot more efficient than I use to be but there is still work to be done! Today is the first day I have been able to move without severe pain. I should have pushed myself through some workouts these past few days but I wanted to fully recover for once before moving forward. I can't help but feel lazy lately, I guess it's a good thing when only doing one Met-Con a day makes you feel this way... Looking forward to a great workout tomorrow!
Chest/ Shoulder day with Mike.
WOD 1
20 Calories (Rower)
30 Burpees (Jump onto 35lb. Plate)
40 Hang Power Clean + Jerks (95)
50 Toes to Bars
100 Ft OH Lunge
200 M Sprint
TIME 12:41
*Lucas and I were able to get this nice workout in this afternoon. It was a close race back and forth until the toes to bars did me in. I am a lot more efficient than I use to be but there is still work to be done! Today is the first day I have been able to move without severe pain. I should have pushed myself through some workouts these past few days but I wanted to fully recover for once before moving forward. I can't help but feel lazy lately, I guess it's a good thing when only doing one Met-Con a day makes you feel this way... Looking forward to a great workout tomorrow!
Wednesday, June 1, 2011
Run/ HSPU/ Row
Strength
Back day with Craig and Mike.
WOD 1
For time:
Run 1,000 Meters
30 HSPU
Row 1,000 M
TIME 14:10
*My energy level is the lowest it has been in a LONG time. My body is no where near fully recovered from the 1,000 Wall Balls. Couple that with my recent weight loss and you have zero energy! I shouldn't have even timed this wod but it was the first workout from Regionals this year. I hope fresh I can do this in under 12 minutes. I will be trying this again soon.
Back day with Craig and Mike.
WOD 1
For time:
Run 1,000 Meters
30 HSPU
Row 1,000 M
TIME 14:10
*My energy level is the lowest it has been in a LONG time. My body is no where near fully recovered from the 1,000 Wall Balls. Couple that with my recent weight loss and you have zero energy! I shouldn't have even timed this wod but it was the first workout from Regionals this year. I hope fresh I can do this in under 12 minutes. I will be trying this again soon.
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