november 26, 2015 (thanksgiving)

3 person team workout (Tom, Andrew, and me) 45 min AMRAP

Athlete 1- 800m run with med ball 20/14 = 25 pts
3 runs total

Athlete 2- Accumulate as many points as possible in Gymnastics movements:
20 sit ups = 2 pts 4 sets total
1 rope climb = 5 pts 1 total
8 pull ups = 5 pts 4 sets total
15 HRPU = 5 pts 3 sets total
20 kb swing = 10 pts 2 sets total
30 air squats = 10 pts 3 sets total
108 pts

Athlete 3- Accumulate as many points as possible in Barbell movements 95/65:
Ground to overhead = 3 pts 65 reps total (all C&J)
Ground to shoulder = 2 pts 20 reps total (PC)
Ground to hips = 1 pt 115 reps total (DL)
Thruster = 3 pts 0
350 pts

All athletes switch stations when the athlete running gets in from their 800m run.
Team total: 1375, individual total: 533

october 27, 2015

A. back squat @20x1; 8-8-8; rest 2 min 135#

B. back squat @30x1; 3 reps x4; rest 3 min- 90% of first week's A. 160#

C1. strict pull ups- supinated @30x3; 3 reps x3 sets; rest 60 sec 3/3/3
C2. strict pull ups- pronated @20x3; 2-3 x3; rest 2 min 3 w/ 2 red bands, 3 w/ 1 red band, 3 w/ 1 red band

+

30 min amrap
1k row
10 air squats
5 push ups
3 wall walks
* stay close to aerobic, HR monitor if needed, doesn't have to be perfect, just not muscle endurancy, consistent movement
2 rounds with 1k row, 2 rounds with 800m run (because Craig can't count and someone stole my rower)

july 26, 2015

Hour swim lesson this morning.

In your Pool...

20 min amrap
1 length down underwater
10 push ups- out of pool
down and back freestyle
15 air squats- out of pool
9 rounds

march 13, 2015

A. Aerobic warm up of your choice Row 2k, every 500m get off and complete: 10 air squats, 50 singles

B. Open 15.3 very easy pace 3 rounds plus 25 wall balls = 775 (wall balls 10's, singles 100/100, then 50/50/50/50, then 198/2) I think I might do 15's on Saturday because of how light the ball is and how unaffected I felt by the 10's. Maybe 15/15/10/10. The singles will be determined by how much time I have left to complete the round and how they're feeling. All three variations feel fine. I'm shooting for over 1000.

C. AD 30 sec @ 75,80,85,90%
rest/walk 30 sec
x 20
inc pace every 5 rounds
done

january 14, 2015

Work for today will include snatch skill work and some light WODs.

Snatch skill work:
Dip snatch
Tall snatch
High pull
Pause in bottom position


8 minute AMRAP
10 KB Swings 53/35
7 box jumps
8+8

 rest 5 minutes

8 minute AMRAP
20 sit-ups
20 DU
10 wall balls 20/14
5+13 (20# ball for first round, 14# after, and all UB DU)

 rest 5 minutes

 8 minute AMRAP
200m run/row
5 C2B 55# dip snatch
10 HRPU
15 air squats
2+4

Did first and second AMRAP at a moderate pace, went slow for the last AMRAP.

november 9, 2014 (whole30)

Powerfit Games WOD 5, last wod!

For time:
100 double unders
then...
1-2-3-4-5-6-7-6-5-4-3-2-1 of:
HRPU
air squats
then...
100 double unders

My time: 6:04

10th for the WOD, placed 12th overall. Finishes were 17th, 23rd, 12th, 15th, and 10th. 

october 15, 2014 - my 25th birthday

With 9 am class,

"Barbara"
5 rounds
20 pull ups
30 HRPU
40 sit ups
50 air squats
Rest 3 min exactly btwn rounds
38:06 way pleased with this, although I could have gone faster. I didn't realize there was a 3 min rest period, so I paced the first round so that I wouldn't red line. Beat Jaime and Janae, usually better than me in pull ups and cardio-based workouts. 

A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60% 95
*Sets 3-4 – 2 reps @ 70% 110
*Sets 5-6 – 2 reps @ 80% 125
*Sets 7-8 – 1 rep @ 85-90% 85% 130
*Sets 9-10 – 1 rep @ 90-95% 90% 140

Unstable at the heavy weights, but I think this was the first time I've been able to hit 140 in months. Feeling it in my shoulders now though. Average HR 121, Max 158

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 180
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 90% 230

All sets unbroken. Average HR 130, Max 166

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 75% 190 Average HR 126, Max 153
Reset the barbell every time on the floor…do not perform these touch and go.

D.
For time: 15:30.1
Row 2000 Meters 8:46 row time, this was harder than anticipated.
Bench Press x 40 reps 108 is 70% of BW, but that was NOT going to happen. Instead, I did 85#, 68% of my 1RM and 54.8% of my BW. I'll have to work up to the Rx
(males = bodyweight, ladies – 70% of BW) 

august 25, 2014

AM (8 am)
Cindy
20 min AMRAP
5 pull ups
10 HRPU
15 air squats
12+7 I've never done this one rx before, so I wanted to see where I stand cardio-wise as well as with pull ups. Honestly it was just the pull ups that slowed me down, I never got 5 in a row, often doing 2, 2, 1. I did singles once in the middle then mentally slapped myself and went back to at least doubles. I ripped in the second to last round, but not bleeding. I think this is a good marker WOD that I'll be able to redo in a month or so to see my pull up progress.
+
10 jumping MU had a TOUGH time getting the dip today. actually, didn't get a single one.

PM (3 pm)
A. Clean 1RM 175, 5# pr!
B. DB External rotation 8RM/arm left, 12#; right, 15#
C. AMRAP set of push ups - 1 attempt 30
+
50 T2B for time 8:06 ripped this morning during Cindy, so my hands were pretty tender. minimal torque on the bar.