For strength: Push Press
then
8 Snatches
16 Wall Balls
24 Double Unders
4 Rounds for Time
Time: 00:10:35
Push press max of 115 pounds. First time doing all out push presses so I "maxed out". Wrists were still sore from Fran on Friday. Did half of snatches at 75, then 65. Felt really good about doing those. Wall balls at prescribed 20 pounds, felt great about those with great depth. Most of the double unders were done as singles with doubles mixed in. Kept the heart rate up and high and flew through this workout. High heart rate, high results. Great start to Valentines Day this morning!
Tuesday, February 14, 2012
Monday, February 13, 2012
February 13, 2012 - Morning and Midday Murder
20 Chest to Bar Pull Ups
20 Box Jumps
20 Power Cleans (95lbs)
20 Sit Ups
20 Push Ups
2 Rounds for time
Time: 00:14:44
Started out really strong and tapered off. Probably could have increased the power clean weight to about 100, 115. Finished the push ups on the knees, just ran out of gas.
Later in the day
4 lap warmup
2x Karaoke
2x Butt Kickers
2x High Knees
Then...
1 mile run (establish base time)
Time: 00:08:05
Fastest mile run for time yet. Ankle and knee were screaming at the end of it.
20 Box Jumps
20 Power Cleans (95lbs)
20 Sit Ups
20 Push Ups
2 Rounds for time
Time: 00:14:44
Started out really strong and tapered off. Probably could have increased the power clean weight to about 100, 115. Finished the push ups on the knees, just ran out of gas.
Later in the day
4 lap warmup
2x Karaoke
2x Butt Kickers
2x High Knees
Then...
1 mile run (establish base time)
Time: 00:08:05
Fastest mile run for time yet. Ankle and knee were screaming at the end of it.
Saturday, February 11, 2012
WOD Feburary 10, 2021 - Fran
Fran
Thrusters
Pull ups
21-15-9
RX weight is 95 pounds
Time 00:13:33
I really warmed up for this. Really really warmed up. Did over half of the workout at 95 pounds as prescribed. After my wrists started to give out I dropped down to 75 pounds and finished it off. I've been working on not doing jumping pull ups and using the bands and doing a full pull up. It's harder but I know it is making me better. Took me a long time to do it, but I'm getting stronger and faster everyday.
About a month ago I couldn't even do five thrusters or better yet do Fran. This was a success for a workout.
Thrusters
Pull ups
21-15-9
RX weight is 95 pounds
Time 00:13:33
I really warmed up for this. Really really warmed up. Did over half of the workout at 95 pounds as prescribed. After my wrists started to give out I dropped down to 75 pounds and finished it off. I've been working on not doing jumping pull ups and using the bands and doing a full pull up. It's harder but I know it is making me better. Took me a long time to do it, but I'm getting stronger and faster everyday.
About a month ago I couldn't even do five thrusters or better yet do Fran. This was a success for a workout.
Wednesday, February 8, 2012
WOD February 8, 2012 - 45 Seconds
Strength: Bench Press
45s Hand release push ups
45s Rest
45s Kettle bell swing
45s Rest
45s Double under
45s Rest
3 Rounds, score is total number of reps completed.
Score: 145 points
Moved up to 45lb KBS and did double unders for this. Used this workout to really progress and try new things. Found out I can do it, just need to practice more!
45s Hand release push ups
45s Rest
45s Kettle bell swing
45s Rest
45s Double under
45s Rest
3 Rounds, score is total number of reps completed.
Score: 145 points
Moved up to 45lb KBS and did double unders for this. Used this workout to really progress and try new things. Found out I can do it, just need to practice more!
Tuesday, February 7, 2012
WOD February 7, 2012 - The Bully
10 Power Cleans
20 Pull ups
10 Front Squats
20 Knees to Elbows
10 Push Jerk
20 Box Jump
3 rounds with a 30 minute time limit
All weight was 95 pounds
I completed 2+33. Really good workout where I pushed myself and had a lot of intensity. I'm happy with the finish on this one. It flat out sucked though.
Notes are getting short, I'm getting busier.
20 Pull ups
10 Front Squats
20 Knees to Elbows
10 Push Jerk
20 Box Jump
3 rounds with a 30 minute time limit
All weight was 95 pounds
I completed 2+33. Really good workout where I pushed myself and had a lot of intensity. I'm happy with the finish on this one. It flat out sucked though.
Notes are getting short, I'm getting busier.
Monday, February 6, 2012
WOD February 6, 2012 - Start 2 a Days
50 Kettle Bell Swings
Then
20 Squats
Bear crawl across room
20 Sit ups
Broad jump across room
5 Rounds
Time 00:13:33
Pretty much flew through the KBS. HAVE TO INCREASE THE WEIGHT. Need to stop saying and start doing.
Afternoon did elliptical for 25 min with two rounds of tabattas intermingled.
Friday, February 3, 2012
WOD February 3, 2012 - CINDY
5 Pull ups
10 Push ups
15 Squats
AMRAP 20 Min
Rounds: 11 + 29
Yes, I was one squat short of twelve rounds. My body was starting descent when time was called. It doesn't count. But I still finished it. Unofficially, 12 rounds. Still doing the pull ups with the green band but progressed to not using the jumping method and really doing more pull up work. Push ups were done full range of motion the first 5 rounds and then transitioned to knee pushups. Still did at least one full pushup before dropping each round.
10 Push ups
15 Squats
AMRAP 20 Min
Rounds: 11 + 29
Yes, I was one squat short of twelve rounds. My body was starting descent when time was called. It doesn't count. But I still finished it. Unofficially, 12 rounds. Still doing the pull ups with the green band but progressed to not using the jumping method and really doing more pull up work. Push ups were done full range of motion the first 5 rounds and then transitioned to knee pushups. Still did at least one full pushup before dropping each round.
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