May 31, 2012

6pm Class


Strength: Shoulder Press week 4
35x5, 45x5, 45x5 (don't have small enough bars)

Deadlift week 2
135x3, 155x3, 175x1
Ugh, so not a good week for deadlift. Also, I haven't worked on in QUITE some time. And I'm still in a boot. And pull ups from work out killed my hands (I did after WOD)


WOD: For time
21-15-9
- Pull ups
- KBS
- Box + squat

Weight/Specs: 35lb, step ups
Result: 8:12
Notes: Supposed to be doubles, kbs, burpee box jump, butttttt I'm still in a boot :)

May 29, 2012

6pm Class


Strength: Bench week 4
45x5, 55x5, 65x5


WOD: Tabata Tuesday
- Push ups
- Jumping squat
- St leg sit up
- Pull up
- Lateral box over

Specs: Knees, air, red
Result: Done. Roughly 12/16/12/6/16
Notes: Pushed. Hard. Good. Ugh boot.

May 25, 2012

4pm Class


WOD: For time:
- 1000m
- 20 double unders
- 800m
- 15 doubles
- 600m
- 10 doubles
- 400m
- 5 doubles

Specs: skier, and hand release knee push ups (mod b/c boot)
Result: 16:51
Notes: Holy upper body! Traps like crazy. Although I don't feel it... yet... ;)

May 24, 2012

6pm Class:


Strength: Shoulder Press week 3
55x5, 65x3, 70x4


WOD: 3min/6min/12min
- 200m
- 30 Wall ball (med ball cleans)
- 20 T2B (st leg sit ups)
- 30 Box jumps (air squats)
- 20 SDHP
- 30 Burpees/push ups
- 20 Shoulder to overhead

Weight/Specs: 15lb ball, 65lb lifts, push ups on knees
Result: 42, 101, 161
Notes: What's in parenthesis is what I did because of THE BOOT! Really intense, goooood workout :)

May 22, 2012

6pm Class


Strength: Bench week 3
75x5, 85x3, 95x4 (fail on 5)


WOD: "Diane"
21-15-9
- Deadlift
- HSPU

Weight/Specs: 95lb, 45 and 10lb plate
Result: 3:36
Notes: in my boot! DL felt off b/c of it, but not too bad. Could have done a lower scale for HSPU...

May 18, 2012

4pm Class


WOD: 15 min AMRAP
- 5 pull ups
- 10 back extensions
- 15 straight leg sit ups

Specs: Purple band
Result: 13 3/0/0
Notes: Awesome! Lori kept me on pace. Good work out.

May 17, 2012

6pm Class


Strength: Back Squat week 2
105x3. 120x3, 130x5
Quit b/c of my foot


WOD: For time
- 800m
- 42-30-12 of Front Squat and Push Up
- 800m

Weight/Specs: row, 35lb, knees
Result: 16:35
Notes: Holy! Row was much better thanks to Matt's help Tuesday. My foot is killing me though. I should prob take a rest... Great workout though.

May 15, 2012

6pm Class


Strength: Press week 2
755x3, 60x3, 70x6


WOD: For time:
Team relay 3K- with burpees

Specs: row, air squats sub burpees
Result: 13:35 I think. Not sure. We kicked ass.
Notes: Ben, Casey, Me, David, Ian. Rock on.

Need to work on row. Lean forward slightly.


After Party: WOD again! haha. I just did straight leg sit ups. And back extensions. And GHD...

May 14, 2012

6pm Class


WOD: For time:
30 KBS
800m
30 Box jump
30 GTO
800m
30 New standard push ups

Weight/Specs: 35lb, air squat (sub box jump), 25lb, row
Result: 13:35
Notes: Really good! Kept a good 30-32 pace on rower. GTO killed me. And push ups. Although better than usual. Even with all the other upper body


Strength: Bench week 2
70x3, 80x3, 90x5

May 11, 2012

Ragner Relay Cape Cod 2012!!!!


One of the COOLEST races I've ever run! 186 miles, two vans, 12 runners. Plymouth to Provincetown. Start 9:30am May 11, run straight through until done!

Anna, Ken, Me, Betsy, Rose, Doug, Sharon, Erik, and Sai. Scott taking photo...

I ran two legs (assigned three, but hurt my foot on my second leg). My first leg was 6.8 miles, completed in about 58 minutes. Second leg was 8.4 miles, although I (got lost) ran about 9.3 miles in about 90 minutes. I hurt my foot about 1 mile in... But stuck it through! Rob ran my last leg for me, overnight.

In all, Team Adult Supervision Required finished in about 25 hours! Go us :)

May 7, 2012

6pm Class


WOD: 3RFT
- 200m run
- 10 pull ups
- 10 box jumps
- 10 KBS

Weight/Specs: 20ish inches (tire), 35lb
Result: 6:51
Notes: AWESOME! Quick, intense, killer.


Strength: Bench week 1
45x5, 60x5, 70x5, 80x9


Strength x2: Deadlift week 1
95x5, 125x5, 145x4, 165x4

Feeling weak on dead... :-/

May 6, 2012

Backyard WOD! 5pm

WOD: For time
21-18-15-12-9
KBS
Double unders

Weight/Specs: 35lb, double singles
Result: 11ish minutes
Notes: It's all in the wrists, baby. Getting there with doubles!

May 4, 2012

10am Class


Strength: Back squat 1rm
95x5, 115x5, 135x3, 155x1, 175xF, 165x1, 175xF


WOD: Partner WOD for time:
3 RFT
1000k sandbag carry
1 min rest

Weight/Specs: 20lb, Eric partner, 600m each
Result: 5:04, 11:09, 17:06
Notes: Realllyyy liked this one. We both ran 200m with the sandbag (1 lap), then 200m w/o.

May 3, 2012

6pm Class


FINALLY!!!! It's been too long :)


Strength: Shoulder press 1RM
65x5, 75x3, 85x1, 90xF, 90xF (almost!)


WOD: 3RFT
- 10 KB cleans
- 200m run
- 10 T2B
- 20 Push ups

Weight: 35lb
Result: 9:00
Notes: Originally set up to be 15 med ball cleans and true push ups, but I mod for me. I reallllllyyyy liked this work out. Awesome.