November 12, 2011

9:30am Class

Strength: Make up day... Push Press week 4
55x5, 65x5, 75x5

WOD: 21-15-9 For time
- Sumo deadlift high pull
- Box jumps
- Floor wipers

Weight/Specs: 55#, 20"
Result: 9:19
Notes: Went a little light than Rx for weight to keep better form; box jumps tough after sumos, haha! Floor wipers were good; shredded abs :)

November 9, 2011

I'm slackin! Three days late to post 0:)

6:30pm Class

Strength: Sumo deadlift high pull week 2
(yea, I'll get back to ya...)

WOD: Baseline x2
1.) FOR TIME
- 500m Row
- 40 Air squats
- 30 Sit ups
- 20 Push ups
- 10 Pull ups
rest 5 minutes
5.) FOR TIME
- 500m Run
- 40 Air squats
- 30 Sit ups
- 20 Push ups
- 10 Pull ups

Specs: Rx'd!
Result: 6:02; 6:06
Notes: Row kills legs for squats. Overall felt good :) Need to work on kip for pull ups.

November 3, 2011

5:30pm Class


Strength: Sumo deadlift high pull (SDHP) week 1
55x5, 65x5, 70x6
Could have gone more, but wanted to keep in good form point blank! Remember to fully open hips before pulling bar up.


WOD: "Fibinacci Cont'd"
For Time:
- 13 HSPU
- 21 Box jumps
- 34 Push ups (new standard)
- 55 Straight leg sit ups
- 89 Air squats
- 144 single jumps

Specs: 25# plate for HSPU, 24" box
Result: 9:53
Notes: Awesome! HSPU, as always, hold me up just a tad. Box jumps slow but steady. Push ups were decent. Air squats got tough, haha. In all I loved the workout.

November 1, 2011

5:30am Class


Strength: Back squat week 2 (again..)
100x3, 115x3, 135x3 (ugly..)


WOD: "Fran"
21-15-9
- Thrusters
- Pull ups

Weight/Specs: 55#, purple
Result: 7:57
Notes: The press part of the thruster killed me... I was feeling fine with the squats, but I just couldn't get my arms up. Those were probably some of the better pull ups I've done recently, though!!

October 28, 2011

Run at Peace Valley

Ran 13.1 miles at Peace Valley around 7 45 am. Completed in 2 hours and 11 minutes.

Originally I wanted to run 18 miles since this is my last long run before the marathon, but my calves were getting burned out and I wanted to get a good stretch in before work. Overall felt good, but definitely need to focus on working out my calves for the next few weeks.

Countdown to marathon (as of Oct 29th..): 22 days!

October 26, 2011

6:30pm Class

Strength: Thruster week 2
65x3, 75x3, 80x6

WOD: 12 min AMRAP
- 3 handstand push ups
- 6 chest to bar pull ups
- 12 jump and drop squats
- 24 sit ups

Specs: 45# plate, purple band
Result: 6 0/0/0/0
Notes: Good competition with Jamie :) Want to try to go lower on handstand push ups...

Skill: The Drill
With PVC do power clean, front squat, hang clean, front squat, full squat clean

October 19, 2011

So day... I don't even know anymore! I'm sure I could figure it out, but life's too short for all that hoopla. The real importance here is that I get back to some kinda accountability. For now, it's going to be just for WODs. I had to take a few weeks off b/c of craziness at work, but back at it whenever I can fit it in!


6pm Class


Strength: Thruster week 1
60x5, 65x5, 75x6

WOD: For time:
20 Double unders
25 Walking lunges
25 Back extensions
20 Pull ups
50 Box jumps
3 Rope climbs
30 Sit ups
20 Knees to elbows
30 Wallballs
30 Kettlebell swings

Weight/Specs: Purple band, 16" box, 10# WB, 26# KB
Result: 19:58
Notes: Awesome chipper coming off three weeks of virtually, well, not much. Double unders took the longest, rope climbs need to remember to LOCK MY LEGS, all else was normal :)