Monday, June 29, 2009

Karen: 150 wall-ball shots

Karen: 150 wall-ball shots: 7:04 (PR)

Sunday, June 28, 2009

5k run

Ran a leisurely 5k run today sub 30.

Friday, June 26, 2009

100 pull-ups

Did 100 pull-ups in 18 minutes. Followed by 50 slow sit-ups.

Thursday, June 25, 2009

The Accumulation Game

Accumulate 100 repetitions between these two exercises:
  • Handstand Push-ups
  • Deadlift 225/155
Took me 12+ minutes.

Tuesday, June 23, 2009

It's a good day for some running

5 rounds for time of,
  • 15 Squat Cleans 115
  • 400m Run
Took me 33:23. Hard!!

Monday, June 22, 2009

Cardio time

One minute each of:
  • med ball slams
  • box jumps (small)
  • sprawls
  • minute rest
Repeat 5 times (I think)

Sunday, June 21, 2009

75 overhead squats

I did 75 overhead squats at 75lbs. We didn't time it, but I did well.

Friday, June 19, 2009

Countdown on Friday

For time:
  • 50 Wall-ball shots
  • 50 SDLHP @ 75#
  • 35 Wall-ball shots
  • 35 SDLHP @ 75#
  • 20 Wall-ball shots
  • 20 SDLHP @ 75#
My time was just short of 17 mins. I think. Freakin' hard.

Thursday, June 18, 2009

Time for that fancy walkin'

For time:
  • Walking Lunges 100 feet
  • 21 Pull-ups
  • 21 Sit-ups
  • Walking Lunges 100 feet
  • 18 Pull-ups
  • 18 Sit-ups
  • Walking Lunges 100 feet
  • 15 Pull-ups
  • 15 Sit-ups
  • Walking Lunges 100 feet
  • 12 Pull-ups
  • 12 Sit-ups
  • Walking Lunges 100 feet
  • 9 Pull-ups
  • 9 Sit-ups
  • Walking Lunges 100 feet
  • 6 Pull-ups
  • 6 Sit-ups
My time was 18+ mins.

Tuesday, June 16, 2009

Back and forth for 20 minutes

20 minutes of max rounds of,
  • (press, push press, push jerk) x 1
  • 7 x box jumps
Did 23 rounds

Sunday, June 14, 2009

Deadlifts

New PR for deadlifts: 275lbs

Friday, June 12, 2009

Every rep counts

8 rounds of tabata intervals of:
  • Push jerks 115#
  • Swings 53#
  • Pull ups
  • Wall ball shots 20/14#
One of the most difficult WODs in quite some time. Minned out at 20. Awful doesn't describe this one.

Wednesday, June 10, 2009

Diane

3 rounds for time, 21-15 and 9 reps of,
  • Deadlift 215
  • Handstand Push-ups
Time: 8:29

Tuesday, June 9, 2009

You Don't Wanna Foul!

On the minute:

Perform 2 Power Cleans on the minute for 15 minutes.
  • Start the clock. At the top of every minute perform 2 Power Cleans.
  • Use a maximal weight. 80% - 85% of 1 RM
  • For every rep not completed, perform 5 burpees during rest time.
I did 115lbs and didn't foul once.

Afterward: Did 40 x jumping squats carrying 45lbs, and 40 push-presses with the same 45lb bar.

Monday, June 8, 2009

Oh no!

For time:
  • 25 DBL unders
  • 200 M run
  • 20 burpees
  • 50 DBL unders
  • 400 M run
  • 15 Burpees
  • 75 DBL unders
  • 800 m run
  • 10 Burpees
I think this took me 18 minutes or so.

Saturday, June 6, 2009

Hurricane Fran

Today's WOD: Hurricane Fran - Ten Rounds for time of,
  • 5 x Thrusters (I did 2 at 95lbs, 8 at 115lbs)
  • Pull-ups

Friday, June 5, 2009

Lift Heavy, then we get our cardio on

Overhead Squat: 5/5/5/5/5

Maxed out at 95lbs

Accumulate 200 reps between:
  • Knees 2 Elbows
  • Jumping Squats
Time: 8:13

Came back later in the day and rowed 2k, did about 80 sit-ups, and did some bench presses, maxing out at 115lbs x 4 (PR for weight). Going to start at 115lbs next time.

Thursday, June 4, 2009

5k run

Ran 5k today and set a PR = 26:20. I think it's the first time all my splits were sub 5:30. Very happy.

Tuesday, June 2, 2009

70 is the magic number

70 is the magic number:
  • 70 x med ball cleans (20lbs)
  • 70 x ring dips
  • 70 x kettle bell swings (heavy)
  • 70 x back squats (45lbs)
  • 70 x jumping pull-ups
  • 70 cal row
Took me 29:15.

Monday, June 1, 2009

Row, thrusters and pull-ups

  • 1,000m Row
  • 50 Thrusters @45#
  • 30 Pull-ups
Time: 11:05