April 12, 2012

6pm Class

Nothing. I did nothing. Well, kinda. I stretched, rolled, dead hangs, and coached the 7pm class. Rest rest rest, recoverrrrr. My abductor is not good and neither is my shoulder. And mud run is this weekend :-/

April 10, 2012

4pm Class

Strength: Clean and jerk
5-3-3-1-1-1
65, 85, 85, 105, 105, 95

WOD: Ladder for time
3-6-9-12-9-6-3
- Front squat
- Plate sit ups
- Wall ball

Weight: 65#, 10#, 15# @ 10'
Result: 8:08
Notes: Awesomeee. Shoulder is jacked though from last week. And abductor too. Waaahhh.

April 9, 2012

6pm Class

WOD: A: 7min cap, 3RFT
- 10 OHS
- 10 Double unders
- 10 Pull ups

B: 4min cap
-1000m run

Weight/Specs: 55#, doubles, purple band
Result: complete in under 7, and complete in 4:01
Notes: First round could have been quicker if I didn't break my jump rope :) Overall really liked it because both were quick and the first was complex.

April 8, 2012

10am Run
With my big bro :)

51:21, 5.64 miles
Avg 9:07 (walked about 1/3 Mile after end of 5th mile, then sprinted last 300m)
Max 5:13 pace

Overall felt great! Right ankle kind of tight for beginning of run, I think b/c of driving. Calves kind of tight from not doing so many miles lately. Ran in new brooks. A-m-a-z-i-n-g!

Happy Easter :)
Sent from my Verizon Wireless BlackBerry

April 5, 2012

6pm Class

WOD: 4 RFT

- 200m Run

- 5 HSPU

- 10 Wallball

- 15 Deadlift

Weight/Specs: 45# plate, 15# wb, 95# DL

Result: 10:48

Notes: Not warm enough before starting. HSPU good. Wallball meh. DL pretty good. Back tight by last round. Really need to get warmer before class starts!

WOD 2 (coach Ian 3!)

4 RFT

- 10 sledge hammers on tire

- 10 T2B

- 15 push ups

Weight: 10#

Result: 6 something. Only completed 3 10/0/0...

Notes: After last round of sledge on left side, went to jump on bar and felt my left shoulder slip... BOO! Stopped there. No bueno. Ice ice babyy.

April 3, 2012

4pm Class

Strength: Push press 1RM
65x5, 75x2, 85x1, 95x1, 105x1, 115x1, 125xF, 120xF

Squat clean 1RM
95x2, 115x1, 125x1. BAM!

WOD: Team 5K for time
Me, Amanda, Kathy

Results: 12:45
Notes: I ran 2800m in 12:45. 2000 in 8:49. In new Brooks. Felt awesome. Annddddd I'm super pumped about squat cleans. I really got under the bar which made all the difference.

April 2, 2012

4pm Class

WOD: Part A: DL 1RM, 7min cap
5-3-3-1-1-1
Part B: 1000m- 4:30 min cap

Part C: 3 min AMRAP box jump

Weight/Specs: 155x5, 175x3, 175x3, 195x1, 205xFxa-whole-bunch-of-times :(; run, 20" box
Results: 15 reps max 195, 4:03, 56
Notes: Jumped in too quick for DL. Run felt great. Box jumps burn quads. Overall good workout!