Strength
Back squat
3 - 3 - 3
115 125 135f (made 1 rep)
WOD
1-6 lunges
+1-6 situps
+1-6 squats
+1-6 russian twists
with 15ft sprints between sets
13:55
Saturday, October 30, 2010
Thursday, October 28, 2010
Thursday October 28 2010
Open gym
4 x 500m row
1:52.8, damper 6, PR
1:58.3, damper 6
1:57.7, damper 7
1:57.9, damper 7
4 x 500m row
1:52.8, damper 6, PR
1:58.3, damper 6
1:57.7, damper 7
1:57.9, damper 7
Wednesday, October 27, 2010
Wednesday October 27 2010
Strength
Box squats
12x2, 75lb
WOD
10 - 1 deadlifts, 134lb (axle bar; RX 155lb)
200m run
20:59
Box squats
12x2, 75lb
WOD
10 - 1 deadlifts, 134lb (axle bar; RX 155lb)
200m run
20:59
Tuesday, October 26, 2010
Monday, October 25, 2010
Monday October 25 2010
WOD
5 rounds
9 pullups (purple & red)
9 burpees
9 lateral wall ball, 8lb (RX 14lb)
12:33
5 rounds
9 pullups (purple & red)
9 burpees
9 lateral wall ball, 8lb (RX 14lb)
12:33
Friday, October 22, 2010
Friday October 22 2010
Strength
Overhead squat
1 - 1 - 1 - 1
85 90 95 100f
WOD
12-9-6
HSPU (45+25+wood plate+abmat)
50m sprint
50m farmers carry
8:17?
Overhead squat
1 - 1 - 1 - 1
85 90 95 100f
WOD
12-9-6
HSPU (45+25+wood plate+abmat)
50m sprint
50m farmers carry
8:17?
Wednesday, October 20, 2010
Wednesday October 20 2010
Foundations Chipper with Ellen
AMRepsAP in 20 minutes
50 each of
Air squats
Lunges
Sit ups
Box jumps, 20"
KB Swings, 16kg
Calorie row
Pushups
Burpees
Wall ball, 14lb
Double unders
Front squat, 52.5lb
OH squat, 52.5lb
Deadlift, 52.5lb
Shoulder press, 52.5lb
Push press, 52.5lb
Push jerk, 52.5lb
HS pushups, green/purple combo
Pullups
Power clean, 52.5lb
504/950
AMRepsAP in 20 minutes
50 each of
Air squats
Lunges
Sit ups
Box jumps, 20"
KB Swings, 16kg
Calorie row
Pushups
Burpees
Wall ball, 14lb
Double unders
Front squat, 52.5lb
OH squat, 52.5lb
Deadlift, 52.5lb
Shoulder press, 52.5lb
Push press, 52.5lb
Push jerk, 52.5lb
HS pushups, green/purple combo
Pullups
Power clean, 52.5lb
504/950
Tuesday, October 19, 2010
Monday, October 18, 2010
Monday October 18 2010
Strength
Floor press
1 - 1 - 1
90 95 97.5f
WOD
9-6-3
Jerk, 94lb axle bar
Ring dips (purple)
Knee ups (RX knees to elbows)
17:58
Floor press
1 - 1 - 1
90 95 97.5f
WOD
9-6-3
Jerk, 94lb axle bar
Ring dips (purple)
Knee ups (RX knees to elbows)
17:58
Thursday, October 14, 2010
Wednesday, October 13, 2010
Wednesday October 13 2010
WOD
Helen
3 rounds
400m run
21 KB swings, 16kg
12 pullups (purple & black)
15:15
Compare to April 7th. 4+ minutes faster today with heavier KB and less assistance on pullups.
Helen
3 rounds
400m run
21 KB swings, 16kg
12 pullups (purple & black)
15:15
Compare to April 7th. 4+ minutes faster today with heavier KB and less assistance on pullups.
Thursday, October 7, 2010
Thursday October 7 2010
Strength
Banded bench
3x3 each narrow, medium, wide
60lb, red band
WOD
1 mile run
9:21
Banded bench
3x3 each narrow, medium, wide
60lb, red band
WOD
1 mile run
9:21
Wednesday, October 6, 2010
Tuesday, October 5, 2010
Tuesday October 5 2010
Skills
Rope climb
Hollow rocks
WOD
12 min AMRAP
15 situps
20 lunges
25 double unders
4&2/3
Rope climb
Hollow rocks
WOD
12 min AMRAP
15 situps
20 lunges
25 double unders
4&2/3
Monday, October 4, 2010
Monday October 4 2010
WOD
Cindy
20 min AMRAP
5 pullups (can't remember what band)
10 pushups
15 squats
11&1/3
Cindy
20 min AMRAP
5 pullups (can't remember what band)
10 pushups
15 squats
11&1/3
Friday, October 1, 2010
Friday October 1 2010
Strength
Max rep bench press @ 60% of 1rm, 52.5lb
37 - 23 -21
WOD
8x100m sprints, with banded resistance
Max rep bench press @ 60% of 1rm, 52.5lb
37 - 23 -21
WOD
8x100m sprints, with banded resistance
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