3-17-10

Happy St Patrick's day!
Overhead Squats

You will have 1 minute for warm up reps and 6 minutes for the max rep WOD.
Perform 1 rep every minute on the minute for 6 minutes. Increase weight as desired. Only 1 attempt per minute. Score = total amount of weight lifted through all 6 minutes.

then after a short rest

AMRAP in 10 minutes of:

Run 200m
Max reps of OHS (m:75lb,f:55lb)

Ok, did you catch those directions b/c I didn't! At 5am when I got there I was doing everything all wrong I wanted to add a rep for each min. then I couldn't add correctly (maybe I would have done the same thing at 8am or 8pm, but I can at least blame it on something).

so actual total weight 400 (not 300 like I wrote on the wall)

MetCon
3 rounds 85 reps @ 25#'s

3-12-10

Morphed “Murph”

For time:

50 Pull-ups
100 Push-ups
150 Squats
Run 2 miles
50 Pull-ups
100 Push-ups
150 Squats

You can partition the reps of the 1st and 2nd round of pull-ups, push-ups and squats however you like; but the run has to be in the middle of the workouts total reps.

51:26

3-11-10

Instructor lead warm up push-ups as mant as possible w/o stopping
26

dead arm hang 3-3-3
6-6-7

MetCon
21-15-9
burpees and ceans
10 penalty Burpees for going over 7 min

35# 10:26

3-15-10

Thrusters 3-3-3-3
75-80-75-75

I tried to clean 85 but I wasn't giving that the best form and I couldn't get 85 into the correct position to even start a thrust. 80 was really sloppy so Jose told me to get better strength and do 75 a few more times.

MetCon
10 SDHP
10 front squat
10 overhead press (by any means)

Level 2 45# 9:33

3-4-10

skill day
passed of L-sit
10 lbs away from body weight. for bench press

2-3-10

dead lifts 1-1-1
180-190x-187x

5 rounds of a gymnastics movement with 30 reps finish with box jumps if you do not hit 30 reps

pull-ups w/ ONE green band
1-4-5-4-6
18-20in box

2/8/10

Can't remember what I did last week but today was
Push Jerk
5-5-5-5-5

65-70-75-80-85x

short workout
3 rounds for max reps 15# bar
1 min push press
1 min squats
1 min push jerks
1 min rest

score per round
99-101-108 total 308

it was hard for me to keep track the first round so I don't know if that was all right but the third round I am very sure I got 108. I'm geting really tired of doing level 1. I thought my form improved the last round too but since there are no mirrors I couldn't tell if I was going deep enough on the squats (I probably wasn't but at least I thought I was).

2-2-10

Run

2-1-10

Barbara

5 rounds
(Modified)
10 pull-ups
20 push-ups
30 sit-ups
40 squats

3:26, 3:49, 4:04, 4:11, 4:11

1-30-10

5.5 miles
1:15 or so, I didn't have a watch. I went and got a watch and a new pair of shoes after this run was done. Tuesday here I come.

1-29-10

3 rounds to find max rep
1 back squat
1 shoulder press
1 dead lift

115 back squat
65 shoulder press
185 dead lift

total 365

1-28-10

750m row
75 push-ups
40 pull-ups (12 green bands, 28 jumping)

13:40

1-26-10

Run



~25 min I need a new watch and a new pair of shoes

I ran very strong today towards the end I couldn't wait to go even faster. I felt great!

1-25-10

30 clean & jerks for time

6:18 45#

1-22-10

5-3-5-3-10 Dead lifts

120-140-140-150-120

Karen 150 wall ball shots
6:18

1-20-2010

5-3-5-3-10 shoulder press

42-45-47-50-40

not as easy as they look (don't do a push press)

1 mile run

9:42

My fastest time ever!!!!

1-18-2010

5-3-5-3-10 Back squats

65-75-85-95-85

AMRAP
5 pull-ups
10 push-ups

9 rounds
with only 5 push-ups left on my last round
I used 2 green bands for the pull-ups

1-11-2010

3 rounds for time

400m run
30 walking lunges
30 push ups (on knees)

Time 20:18
temp 30 degrees

the push ups were the hardest. I don't go very fast on any of these movements. I had to keep telling myself not to slow down on the run b/c I kept feeling myself getting slower and slower. the cold really got to me while running.