12:30pm
Run through Flemington- about 3.4 miles
30 minutes.
Cold, but felt good!
Monday, December 31, 2012
Saturday, December 29, 2012
December 29, 2012
8:30 at NRaged
WOD: 10RFT
- 10 KBS
- 10 HR push ups
Weight: 45lb
Result: 12:43
Notes: Variation of "Coe", the hero WOD. I used the press style KBS; way easier for heavier weight! Maybe for lighter, too? Bottom half almost same pace as top half. Good WOD.
WOD: 10RFT
- 10 KBS
- 10 HR push ups
Weight: 45lb
Result: 12:43
Notes: Variation of "Coe", the hero WOD. I used the press style KBS; way easier for heavier weight! Maybe for lighter, too? Bottom half almost same pace as top half. Good WOD.
December 28, 2012
4:30 at 908
Strength: Bench press 3x10
45, 65, 75.
1 rep at 105
WOD: 12 min AMRAP
- 6 push press
- 8 t2b
- 10 high box jump
Weight/Specs: 75lb, 24"
Result: 6 6/8/6
Notes: Slow on box jump first 4 rounds... I kept good pace on T2B for a while, then had grip trouble around round 4. Push press and box jump did all unbroken
Cash out: 30 lateral bar over burpees
FML.
about 3 minutes to complete.
Strength: Bench press 3x10
45, 65, 75.
1 rep at 105
WOD: 12 min AMRAP
- 6 push press
- 8 t2b
- 10 high box jump
Weight/Specs: 75lb, 24"
Result: 6 6/8/6
Notes: Slow on box jump first 4 rounds... I kept good pace on T2B for a while, then had grip trouble around round 4. Push press and box jump did all unbroken
Cash out: 30 lateral bar over burpees
FML.
about 3 minutes to complete.
December 27, 2012
6pm at Advanced
Cash in: 2min max calorie row
37 (546m)
WOD: Snatch balance skill, 3-3-1-1-1-1-1
65x3, 75x3, 85, 90, 95, 100, 105
Notes: I failed my first rep at 105. I am "jumping" in my toes. I need to jump back into my heels more.
Cash out: Med ball Fran
21-15-9
- med ball thrusters
- pull ups
Weight: 14lb
Result: 4:52
Notes: Ugly pull ups.
* I liked Ryan's cue for Fosso to keep the ball into the chest.
Cash in: 2min max calorie row
37 (546m)
WOD: Snatch balance skill, 3-3-1-1-1-1-1
65x3, 75x3, 85, 90, 95, 100, 105
Notes: I failed my first rep at 105. I am "jumping" in my toes. I need to jump back into my heels more.
Cash out: Med ball Fran
21-15-9
- med ball thrusters
- pull ups
Weight: 14lb
Result: 4:52
Notes: Ugly pull ups.
* I liked Ryan's cue for Fosso to keep the ball into the chest.
December 26, 2012
3pm at my parents house
WOD: 3rft
- 30 HR push ups
- 15 DB front squats
- 20 leg lifts (roman chair)
- 10 DB thrusters
Weight: 25lb DBs
Result: 13:43
Notes: Eff push ups...
WOD: 3rft
- 30 HR push ups
- 15 DB front squats
- 20 leg lifts (roman chair)
- 10 DB thrusters
Weight: 25lb DBs
Result: 13:43
Notes: Eff push ups...
December 23, 2012
11am at NRaged
WOD: 12 days of Christmas
- 1 deadlift
- 2 hang power clean
- 3 front squat
- 4 strict press
- 5 back squat
- 6 push press
- 7 thrusters
- 8 squat clean
- 9 push jerk
- 10 power snatch
- 11 OHS
- 12 SDHP
Weight: 65lb
Result: 44:15
Notes: By 4th round I did push press for strict. Snatch was supposed to be hang power, but I dropped almost every time. Holy killer. Fabulous.
WOD: 12 days of Christmas
- 1 deadlift
- 2 hang power clean
- 3 front squat
- 4 strict press
- 5 back squat
- 6 push press
- 7 thrusters
- 8 squat clean
- 9 push jerk
- 10 power snatch
- 11 OHS
- 12 SDHP
Weight: 65lb
Result: 44:15
Notes: By 4th round I did push press for strict. Snatch was supposed to be hang power, but I dropped almost every time. Holy killer. Fabulous.
December 21, 2012
5pm at NRaged
Strength: Back squat 20reps @ 115
WOD: Fast and Furious
- 1 min max row
- 1 min rest
- 1 min max plyo push ups
- 1 min rest
- 1 min max medball slam
- 1 min rest
- 1 min KB SDHP
Weight/Specs: 45lb plate push ups, 20lb med ball, 55lb KB
Result: total 90. Don't remember all my numbers... 18 on row.
Notes: Yea, I was out of it. Tried to cash out with 1k row, totally had a melt down. Boooo.
Strength: Back squat 20reps @ 115
WOD: Fast and Furious
- 1 min max row
- 1 min rest
- 1 min max plyo push ups
- 1 min rest
- 1 min max medball slam
- 1 min rest
- 1 min KB SDHP
Weight/Specs: 45lb plate push ups, 20lb med ball, 55lb KB
Result: total 90. Don't remember all my numbers... 18 on row.
Notes: Yea, I was out of it. Tried to cash out with 1k row, totally had a melt down. Boooo.
December 20, 2012
5:15 at Koa
WOD: Filthy Fifty
- 50 box jumps (20")
- 50 jumping pull ups
- 50 KBS (35lb)
- 50 walking lunge
- 50 K2E
- 50 push press (45lb)
- 50 super mans
- 50 wallball (14lb @10')
- 50 burpees
- 50 double unders
Result: Capped at 35min, 13 doubles left to go.
Notes: Jump rope broke with 17 seconds left. Wallballs really killed my time. Most of them I broke into 15/15/10/10.
WOD: Filthy Fifty
- 50 box jumps (20")
- 50 jumping pull ups
- 50 KBS (35lb)
- 50 walking lunge
- 50 K2E
- 50 push press (45lb)
- 50 super mans
- 50 wallball (14lb @10')
- 50 burpees
- 50 double unders
Result: Capped at 35min, 13 doubles left to go.
Notes: Jump rope broke with 17 seconds left. Wallballs really killed my time. Most of them I broke into 15/15/10/10.
December 18, 2012
6pm at NRaged
WOD: Hookie Kid
- 1000m row
------
Tabata
- squat
- pull ups
- push ups
- sit ups
Result: 4:04 row, 16/5/7/11
Notes: 3 sec off my PR for row, and I wasn't trying to beat it! Ha. I capped my squats and pull ups. And push ups to a degree... Sit ups I was right on.
Friday, December 28, 2012
Sunday, December 16, 2012
December 14, 2012
5:30pm at 914
WOD: Karen+2 mile run
- 150 wall balls (10 min cap)
then, immediately...
- 2 mile run
Weight/Specs: 14lb @ 10' (last 15 @9')
Result: 27:24- 9:40 Karen, 17:44 2 miles
Notes: Did most of the wall balls at the 10'. I was slowwww on them. First 2 did 15s, then 10s, then dropped to like 7-8. The run was slowwww too, esp the first 1/2 mile. Overall it was great, though!
WOD: Karen+2 mile run
- 150 wall balls (10 min cap)
then, immediately...
- 2 mile run
Weight/Specs: 14lb @ 10' (last 15 @9')
Result: 27:24- 9:40 Karen, 17:44 2 miles
Notes: Did most of the wall balls at the 10'. I was slowwww on them. First 2 did 15s, then 10s, then dropped to like 7-8. The run was slowwww too, esp the first 1/2 mile. Overall it was great, though!
December 13, 2012
5am in my garage
Strength: Deadlift 5x5...
115, 135, 135, 155, 185 (4 reps), 185 (2 reps)
6pm at Kryptonite
Strength/skill: Box back squat
- realllyyyy work on wide legs, keeping shins vertical, and engaging hip flexors. This will help explode from the bottom. Worked up to a set of 95lbx5 reps
WOD: 15min AMRAP
- 8 ring dips
- 10 box jumps
- 12 BB OH WL
Weight/Specs: purple band, 20", 60lb
Result: 5 8/10/11
Notes: LOVE! Worked on ring dips- keep palms towards stomach... The overhead walking lunges were awesome. I really really really liked them. Holy whole body!
Strength: Deadlift 5x5...
115, 135, 135, 155, 185 (4 reps), 185 (2 reps)
6pm at Kryptonite
Strength/skill: Box back squat
- realllyyyy work on wide legs, keeping shins vertical, and engaging hip flexors. This will help explode from the bottom. Worked up to a set of 95lbx5 reps
WOD: 15min AMRAP
- 8 ring dips
- 10 box jumps
- 12 BB OH WL
Weight/Specs: purple band, 20", 60lb
Result: 5 8/10/11
Notes: LOVE! Worked on ring dips- keep palms towards stomach... The overhead walking lunges were awesome. I really really really liked them. Holy whole body!
Saturday, December 15, 2012
December 11, 2012
6am at home
Strength: Back squat 5x5
75, 95, 95, 115, 115
6pm at FiveStar :)
Strength: Back squat
7x2- 135lb
WOD: 4rft
- 15 front squat
- 10 pull ups
- 5 HSPU
Weight/Specs: 97lb, 10lb plate+mat
Result: 11:22
Notes: No repped the crap outta HSPU b/c feet not against wall. Booooo.
Strength: Back squat 5x5
75, 95, 95, 115, 115
6pm at FiveStar :)
Strength: Back squat
7x2- 135lb
WOD: 4rft
- 15 front squat
- 10 pull ups
- 5 HSPU
Weight/Specs: 97lb, 10lb plate+mat
Result: 11:22
Notes: No repped the crap outta HSPU b/c feet not against wall. Booooo.
Monday, December 10, 2012
December 10, 2012
6am, my house
Strength: Power clean, 5x5
65, 75, 75, 95, 95
GET MY ELBOWS FASTER!!!
WOD: 15 min AMRAP
ODDS- Left
EVENS- Right
- 2 Turkish get ups
- 8 floor press
- 10 walking lunge
Weight: 30lb KB first two rounds, 25lb DB rest
Result: 10 2/8/5
Notes: floor presses were by far the toughest, and why I dropped my weight. TGUs were fine and walking lunge was a breeze. Doing floor press after TGU was not super smart...
Strength: Power clean, 5x5
65, 75, 75, 95, 95
GET MY ELBOWS FASTER!!!
WOD: 15 min AMRAP
ODDS- Left
EVENS- Right
- 2 Turkish get ups
- 8 floor press
- 10 walking lunge
Weight: 30lb KB first two rounds, 25lb DB rest
Result: 10 2/8/5
Notes: floor presses were by far the toughest, and why I dropped my weight. TGUs were fine and walking lunge was a breeze. Doing floor press after TGU was not super smart...
Friday, December 7, 2012
December 7, 2012
4pm at Krypto!
Strength: Weighted push ups, 5x5x5x5
10, 10, 15, 20
WOD: 3RFT
- 15 alternating KB snatches
- 15 walking lunge with KB in front rack position
Weight: 35lb
Result: 5:05
Notes: Whoa legs! But 35lb snatches going up like nothing! Yeaaa buddy.
Strength: Weighted push ups, 5x5x5x5
10, 10, 15, 20
WOD: 3RFT
- 15 alternating KB snatches
- 15 walking lunge with KB in front rack position
Weight: 35lb
Result: 5:05
Notes: Whoa legs! But 35lb snatches going up like nothing! Yeaaa buddy.
Wednesday, December 5, 2012
December 5, 2012
6pm at NRaged
WOD: "Sandy"
3RFT
- 15 OHS
- 45 straight leg sit ups
- 15 pull ups
- 45 double unders
- 15 T2B
- 45 HR push ups
Weight/Specs: 65lb, 30 push ups (1/2 from knees)
Result: 31:54
Notes: HOLY CORE! Not real happy with my time, especially since I modified. But my shoulders just aren't having push ups. I would rather do 30 decent ones and keep up the time, than struggle to get through 45 and look balls ugly. I started to figure out kip before class but the OHS killed my shoulders to be able to string. Progress, though! Doubles were great 2nd round... If someone had been next to me... next time :)
WOD: "Sandy"
3RFT
- 15 OHS
- 45 straight leg sit ups
- 15 pull ups
- 45 double unders
- 15 T2B
- 45 HR push ups
Weight/Specs: 65lb, 30 push ups (1/2 from knees)
Result: 31:54
Notes: HOLY CORE! Not real happy with my time, especially since I modified. But my shoulders just aren't having push ups. I would rather do 30 decent ones and keep up the time, than struggle to get through 45 and look balls ugly. I started to figure out kip before class but the OHS killed my shoulders to be able to string. Progress, though! Doubles were great 2nd round... If someone had been next to me... next time :)
Monday, December 3, 2012
December 3, 2012
6pm Class
Strength: Snatch 1RM
65x3, 75x3, 85x2, 95x1
WOD: Old McDonald
- 200m farmer carry
-----
5FT
- 8 front squat
- 30 mountain climbers
- 12 med ball sit up toss
-----
- 200m farmer carry
Weight: 30lb, 85lb, 15lb
Result: 12:12
Notes: Yea buddy! I really liked this. Mountain climbers were rough b/c shoulders. Did all front squats and med ball sit ups unbroken. Last round of farmer carry I was basically running at the end. Yeaaaa buddy.
Strength: Snatch 1RM
65x3, 75x3, 85x2, 95x1
WOD: Old McDonald
- 200m farmer carry
-----
5FT
- 8 front squat
- 30 mountain climbers
- 12 med ball sit up toss
-----
- 200m farmer carry
Weight: 30lb, 85lb, 15lb
Result: 12:12
Notes: Yea buddy! I really liked this. Mountain climbers were rough b/c shoulders. Did all front squats and med ball sit ups unbroken. Last round of farmer carry I was basically running at the end. Yeaaaa buddy.
Saturday, December 1, 2012
December 1, 2012
9:30 at FiveStar!!!
Strength: Clean and jerk 1rm
75, 105, 115, 125
WOD: 4RFT
- 400m run
- 15 KBS
- 15 Pull ups
Weight: 35lb
Result: 16:13
Notes: Pull ups killed my time :( And my run killed my time. I felt super slow. Did all KBS unbroken. First round pull ups were unbroken, second 9-6, third 6-4-3-2, last 4-6-8-9-10-11-12-13-14-15. Bugger. Grip strength gone. And they were choppy.
BUTTTTT, all my friends were there, which was awesome. I miss it there SO FRIGGIN MUCH! Felt accomplished at the end. It's been a long time since I felt that way.
Strength: Clean and jerk 1rm
75, 105, 115, 125
WOD: 4RFT
- 400m run
- 15 KBS
- 15 Pull ups
Weight: 35lb
Result: 16:13
Notes: Pull ups killed my time :( And my run killed my time. I felt super slow. Did all KBS unbroken. First round pull ups were unbroken, second 9-6, third 6-4-3-2, last 4-6-8-9-10-11-12-13-14-15. Bugger. Grip strength gone. And they were choppy.
BUTTTTT, all my friends were there, which was awesome. I miss it there SO FRIGGIN MUCH! Felt accomplished at the end. It's been a long time since I felt that way.
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