EmY's West Coast Life

Out with the New in with the Old!

2010-10-26T10:07:00.000-07:00

A cool video about low impact development and reusing raw materials to remodel a house. It is giving me ideas for my own little abode. :-)

Nick, a Restored Home from Nick Kova on Vimeo.

WOD 03/17/09

2009-03-18T09:25:00.000-07:00

M.E. Deadlift (175#)
- held at 175 and did not break form in the middle of my back

Box Jump - 24"
(slowly getting easier and can't wait to try the Boxzilla!)

Max Push-ups - Lv. 2 on Pursuit Chart (30) I want to try the ring push-ups and see how many I can get at the next mojo.

500m row for time = 2:00 (10 seconds off previous time!)

WOD 03/16/09

2009-03-16T09:46:00.001-07:00

"Fran"
21-15-9
Thrusters
Pull-ups (band)

Time = 7:15

**Did not break thrusters for set of 21 and 9. On the set of 15 broke at 10 reps.
**Goal for next Fran do not break thrusters and try for true kipping pull-ups!

WOD 03/14/09

2009-03-16T09:30:00.000-07:00

"The Bear"

5 rounds

1 round = 7x of:
Power Clean
Frt Sqt
Push Press
Back Sqt
Push Press

Rx = 65#; goal not to drop the bar.

8:13 (45#) - scaled down due to recovering from the flu, but did not drop the bar!

WOD 03/10/09

2009-03-16T09:28:00.001-07:00

M.E. Deadlift + Box Jumps

Deadlift 180# (PR) - back rounding in the middle - hold at 175/180 until resolved
Box Jump (24" box) - very close to being able to do boxzilla!

Mini -WOD

20x box jump (18")
20x med. ball slam (14#)
20x abmat situps

AMRAP in 10 minutes - (5 rounds)

WOD 03/09/09

2009-03-10T14:45:00.000-07:00

"Major Thom"

Run 800m

21-15-9 of:
Thrusters
US KB Swing
OHD Sqt
Hollow Rocks
Hang Sqt Clean

Time: 23:48 Rx (55#, 16kg KB)

WOD 03/06/09

2009-03-09T10:19:00.000-07:00

"Tabata Madness"

30 sec. on/15 sec. rest (7 rounds) of:

Thrusters (45#) 12/8
SDHP (16kg KB) 14/12
Row (calorie) 8/6
DB Push Press (18#) 26/12
TOTAL 98

WOD 03/05/09

2009-03-09T10:14:00.000-07:00

M.E. Deadlift (175# - PR) + Box Jumps (can do 24" box now!!!)

AMRAP in 15 minutes of:

10x wall ball (14lb)
5x burpee pull-ups (2x J-Pull)
20x abmat sit-ups

9+1 rounds

WOD 03/03/09

2009-03-09T10:03:00.000-07:00

"Push-It"

6x Push Jerk (Rx- 95#)
12x Ring Dips (box)
6x burpees

5 rounds AFAP: (10:42)

M.E. Deadlift + Box Jump
5x 95# (light)
5x 115# (moderate)
3x 135# + 6 box jumps
3x 155# + 6 box jumps
3x 165# + 6 box jumps

WOD 03/02/09

2009-03-09T10:02:00.000-07:00

"Cindy on the Run"

5x pull-up (band)
10x push-up
15x air squat
400m run

AMRAP in 20 minutes: (6+1 rounds)

Zone Diet Switch-Up!

2009-02-27T13:31:00.000-08:00

Weigh-in/pinch results indicate that while I have lost 5 lbsm 3.5 of it is muscle. To help prevent anymore LBM loss, I am switching to a modified carb-block structure.

12 block carbs
13 block protein
16 block fat

Hopefully this will solve my issue of feeling like I hit a plateau in WODs and having more difficulty with things that were once not as hard for me.

WOD 02/27/09

2009-02-27T13:28:00.000-08:00

"5 x 9 Fran"

5 rounds of:

9x thrusters (65#)
9x pull-ups (band assisted)

Time: 6:39

then.....100 sit-ups for time (2:45)

WOD 02/26/09

2009-02-27T13:26:00.000-08:00

"Crew" Team Row

2x 600m row
4x 300m row
6x 200m row

Total Distance - 3600m

Partnered with Alli and rowed a total of 32:00 minutes. Art erased my times before I could record them. In a nutshell, this workout was brutal

WOD 02/24/09

2009-02-25T14:29:00.000-08:00

The "Trifecta"

AMRAP in 20 minutes of:

10x R KB swing
10x Trifecta (SDHP, Frt Sqt, Thruster)
10x L KB swing
10x Trifecta
400m run

Rounds - 4 (Rx - 16kg)

- EmIE really stressed going all out and hitting the "wall". I will be honest....I love to pace. So I knew this would be a challenge for me and I think I successfully hit the wall. My lungs were burning, I had a metallic taste in my mouth and didn't want to run another step by round 3 and 4. Plus, I heart KB and the trifecta was a really cool movement!

Throwdown Results 02/21/09

2009-02-22T11:34:00.000-08:00

WOD 1 "Bionic"

5 rounds of:
6x SDHP (65#)
6x burpees
6x Frt Sqt (65#)
6x High KB swings (16kg)
6x HP Snatch (OHD SQT)

Time: Did not finish in 15 minutes and only had 4 reps left when time was called :-(. I was pretty bummed, but realized that the OHD squat ate alot of time racking and dedication in the movement which is more slow and controlled than the HP snatch. INSPIRED me to do the snatch!

WOD 2 "Grace"

30 C&J for time at 85# (5:04)

At Jogo we have been focusing on the Clean and Jerk and it has been a rough ride for me. I tend to want to muscle it up and not utilize my hips. I decided to do the WOD scaled at 85# one b/c I just began cleaning at 95# for workouts this week and it about broke me. However, I was able to drop more than a minute off my previous time of 6:15!! I am really happy and it may not have contributed to my overall score, but it was a PR for me.

WOD 02/19/09

2009-02-20T16:08:00.000-08:00

M.E. Jerk
5x strict press (45#)
5x push press (65#)
1x 85#
1x 105#
1x 115#
1x 125# new PR!
1x 135# failed - almost got it!

"Shari"

AMRAP in 10-min. of:
5x air push-ups
10x R/L front lunges
15x recline pull-ups

Rounds - 8 +2

WOD 02/18/09

2009-02-20T16:04:00.000-08:00

M.E. Squat Clean
5x Frt Sqt (65#)
5x deadlift (85#)
1x 85#
1x 95#
1x 105#
1x 115# (failed)
1x 95#

**Need to really be explosive with the hips and snap the arms around!

2x1 back squat 115#/135# felt strong - definitely can go up

Clean & Jerk 1-min. on/1-min. off for 5 rounds: 4/5/4/4/4 (95#)

WOD 02/17/09

2009-02-20T16:02:00.000-08:00

10 rounds AFAP

10x SDHP (65#)
10x Ring Dips (box)

Time = 11:04 (had rough first 2 rounds getting to the rings)

Partner Pull-up Challenge (band assisted)
1:00 - 24
0:45 - 21
0:30 - 14

WOD 02/13/09

2009-02-13T15:53:00.000-08:00

"Share the Love Jogo"

100x Med Ball Slams (14#)
80x Goblet Squats (16kg)
60x Burpees
40x Box Jumps (18")
20x Ring Knee Tucks
10x v-ups
400m farmers walk (16kg)

Split with partner - Charlie

Time = 15:46

WOD 02/12/09

2009-02-13T15:50:00.000-08:00

Jerk Max
5x Strict OHD 45#
5x Push Press 65#

3x5 Split Jerk (65/75/85/105/115)
*Again work on exploding with the hips!

"Run Annie Run"

For time:
400m run
50 D.U. & sit-ups
40 D.U. & sit-ups
30 D.U. & sit-ups
20 D.U. & sit-ups
10 D.U. & sit-ups
400m run

Time = 13:02 (1/2 D.U. and 1/2 Tuck Jumps); did not have to break any of the sit-ups!

WOD 02/11/09

2009-02-13T15:48:00.000-08:00

Deadlift M.E. 5x5

5x 95#
5x 115#
5x 135#
5x 155#
5x 165# new PR!

Felt really great and was able to keep form. Definitely could have done more weight. Start at 105# or 115# for first set.

WOD 02/10/09

2009-02-13T15:46:00.000-08:00

"All at Once Fran"

45 Thrusters (65#)
45 Pull-ups (band assisted)

Time = 8:00

50 ring knee tucks
50 abmat sit-ups

WOD 02/09/09

2009-02-13T15:42:00.000-08:00

Clean Max Effort

Warm Up:
5x Frt Sqt (45#)
5x D.L. (65#)

3x5 FSC (65#/85#/95#/105#/95#)
**NEED TO REACH FULL EXTENSION & EXPLODE w/ HIPS!!!

3 rounds for time:
25 air squats
200m run

Time = 5:10

WOD 02/05/09

2009-02-13T15:40:00.000-08:00

"Chelsea"

Every minute on the minute for 30 minutes of:

5 pull-ups (one leg J.Pull)
10 push-ups
15 air squats

Rounds = 24

I have officially conquered the push-up! I am no longer modified!!!! :-) Next the PULL-UP!

WOD 02/04/09

2009-02-13T15:38:00.000-08:00

"Clean and Tabata Row" Make-up

HPC M.E. @ 95#

Tabata Row - 4 calories
Tabata Dips - 6; 8 max

This was the first time I did HPC for max effort. Satisfied for my first max attempt. Need to raelly focus on opening up and powering through the hips to get the bar up.

WOD 02/03/09

2009-02-13T15:35:00.000-08:00

"Kelly"

5 rounds for time:

400m run
30 Box Jumps (18") - Rx (24")
30 Wall Ball (8' - 14#) - Rx (10')

Time = 28:27

Felt great on the wall ball! Would like to be able to do box jumps Rx next time!!

WOD 01/29/09

2009-02-03T10:35:00.000-08:00

"Nicole"

AMRAP in 20 minutes of:
400m run
Max Pull-ups

2800m; 101 recline pulls

**cranked out as many recline pulls as I could in the last minute rather than start the next 400m.

WOD 01/27/09

2009-02-03T10:33:00.000-08:00

"10-1 Gym Jones"

Deadlift (115#; Rx 135#)
Burpees
Guantlet Squats (16kg)
Ring Push-ups
24" Box Jumps (18")

Time 18:30

Bonus: 30 ring push-ups b/c did not do them during the workout due to improper grip. I know better next time!!

WOD 01/26/09

2009-02-03T10:31:00.000-08:00

"Bionic 6"

6 rounds AFAP of:

6x SDHP
6x Push-ups
6x Thrusters
6x Pull-ups (jumping)
6x OHD Squat
6x High KB Swings

Time = 19:48 Rx

WOD 01/24/09

2009-01-25T10:51:00.000-08:00

Track Workout

Running drills

400m - 1:29 on Civic Field track (4 seconds more than around JogoGym), but still Lv. 2!!
400m - sprint straight away, jog corners
8 50m drills

Legs were really tired from the "ascent" and rowing Thursday and Friday.

WOD 01/23/09

2009-01-25T10:49:00.000-08:00

Strict Press - 80# PR
Push Press - 105# PR
Push Jerk - 125# PR
2000m row - 8:43
L-Sit - 37 sec. modified

I would have to agree that having Kaci as a lifting partner really helps. We push each other in a very positive way. Kaci and I did attempt to do the Push Press at 115# after we completed a 125# push jerk, but couldn't quite make it. I think we definitely could have done it before maxing out on the push press.

I felt really good about my row time. I was able to keep a 2:05-2:10 pace and then really started to quicken my pace the last 750m, but man my legs were toast afterwards. The L-sit, well it was just hard.

WOD 01/22/09

2009-01-25T10:44:00.000-08:00

"The Ascent"

400m run (1:25) PR

2 rounds of:
45x thrusters @ 1/2 BW (70#) - broken in sets of 5; need to focus on knees when tired.
15x dead hang knees to elbows (modified)
30x v-ups

800m run

Time = 26:50

Bonus - handstand hold for 1 minute (lasted 30 seconds)

This workout kicked my butt! It marked the first time that I had to stop and walk a 100m b/c my legs were cramping so bad on the 800m. It will be interesting to revisit this workout in a couple of months.

WOD 01/21/09

2009-01-21T08:56:00.000-08:00

Mojo Wednesday

Test #1: Vertical Jump (17")
Test #2: 500m row (2:10)

Deadlift
5x - 95#
5x - 115#
5x - 135#
5x - 145#
5x - 160# (3), 155# (2)

New PR! (160#)

WOF 01/20/09

2009-01-21T08:54:00.001-08:00

"Angie"

100 pull-ups (J. Pulls)
100 push-ups (5o real/50 mod.)
100 sit-ups
100 squats

Time = 15:11

Felt very good about this workout, but I am sure when the day comes to do real pull-ups it might be a different story. However, I was able to do 50 real push-ups before losing form! The 100 sit-ups was my strongest round. I was able to do 50 with a 5 second rest and then do another 50. The squats were broken up into 50, 20, 10, 10, 10.

Pull-up and kipping pull-up practice

WOD 01/19/09

2009-01-20T10:02:00.002-08:00

OHD SQT 3x (65#)
Thruster 3x (75#)
OHD SQT (hold) 3x (75#)
Thruster 3x (85#)

FRT SQT Max 115/130/145 (fail)/140 (new PR)

30/30 Push Press Tabata (25#)

Score: 161

WOD 01/17/09

2009-01-20T10:02:00.001-08:00

DL - 65/95/115/140/155 New PR!
KB Snatch Test - 135 @12kg.

**Need to work on left arm technique.

WOD 01/16/09

2009-01-20T10:01:00.001-08:00

OHD Press 75# - new PR by 10#
Push Press - 95#
Push Jerk - 105#

"kaci"
Partnered with Courtney Time: 9:48
400m split was 1:26!!! Already surpassed my initial goal of Lv. 2 time of 1:30! Going to shoot for Lv. 3 at 1:19

WOD 01/15/09

2009-01-16T09:45:00.000-08:00

"Cindy"

5 pull-ups (jumping)
10 push-ups
15 air squats

AMRAP in 20 minutes

20 + pull-ups & push-ups

**Did first 5 rounds real push-ups before going to modified.

WOD 01/13/09

2009-01-14T09:11:00.000-08:00

"Helen"

400m run
21 KB High Swings (16kg)
12 Pull-ups (jumping)

3 rounds for time

Time = 9:35

*KB swings and jump pull-ups felt great....need to work on running technique and kipping pull-ups.

Post workout
30x burpees
15x GHD "fixed" back extensions
Swim - 2600 yards

WOD 01/12/09

2009-01-12T12:00:00.000-08:00

5x OHD/Thruster (65#)
5x OHD/Thruster (70#)

3x3x3 Front Squat (95/115/130)

"Throwing Bows"
100 knees to elbows

Time = 5:45

Bonus - 30 dips

WOD 01/10/09

2009-01-12T09:32:00.000-08:00

Olympic Lift Practice
(worked on Snatch Technique) - 5x muscle snatch with 35#

"Grace"

30x Clean & Jerk for time

Time = 6:15 Rx (85#)

WOD 01/09/09

2009-01-12T09:27:00.000-08:00

Strict OHD Press
5 x 5 x 5 x 5 x 5 then 3x push press and 5x push jerk (65#)
- did 3x at 70#

"Dead Sprint"

5x deadlift (95#) Rx= 185#
200m run
5 rounds

Time = 7:24 - could have done more weight on the deadlift

WOD 01/08/09

2009-01-09T09:41:00.000-08:00

"Fran"

21-15-9
42-30-18 jumping pull-ups

Thrusters (65#)
Pull-ups (jumping)

Time = 6:41

WOD 01/06/09

2009-01-06T09:39:00.000-08:00

For time, 4 rounds of:

40 air squats
30 abmat sit-ups
400m run

Time = 16:05

WOD 01/05/09

2009-01-06T09:34:00.000-08:00

3 x 5 Front Squat 65/85/105/115 *can definitely go up in weight

"I-go U-go"

2 rounds of:
1-6 partner ladder R/L step-up with KB rack hold (12kg) *did not have to rack 2nd round
5-10 partner burpees and MB sit (14#)

Time = 14:48 Rx (partner Cam)

WOD 01/03/09

2009-01-06T09:28:00.000-08:00

Clean and Jerk Minute by Minute

1 min. - 1 rep
2 min. - 2 reps
3 min. - 3 reps

Complete each round until you cannot complete the prescribed number during 1 minute.

1st round - 5 (85#)
2nd round - 5 (85#) - weights fell off, shook me up a bit.

**Really, really need to work on thrusting my hips and getting full extension to clean the bar in order to reach RX weight of 95# and more.

WOD 12/31/08

2008-12-31T11:17:00.000-08:00

"The Countdown"

10x Box Jumps
9x Handstand push-ups (modified)
8x GHD Sit-ups
7x Pull-ups
6x Hollow rocks & V-ups
5x Calories on Rower
4x Deadlift (135#) Rx=225
3x Man-maker (press, burpee, renegade row, clean, press)
2x R/L TGU sit-ups
1x 200m Run

Each round you drop one repitition. I didn't know this till the end :-x

Time = 25:08

WOD 12/30/08

2008-12-31T11:14:00.000-08:00

"Grumpy Crow - Modified"

For Time:

400m Run
21x Sqt Clean (65#)
15x MB Slam (14#)
9x TGU Sit-Ups (16kg)
400m Run
9x TGU Sit-Ups
15x MB Slam
21x Sqt Clean
400m Run

Time = 18:40 Rx

WOD 12/29/08

2008-12-30T09:11:00.000-08:00

"Yikes"

5x Thrusters
7x Hang Power Clean
9x SDHP

AMRAP in 20 minutes

Rounds = 9

** Hang Power Clean felt alot better, but need to focus on staying in one place (not moving forward) and using my hips during SDHP.

WOD 12/27/08

2008-12-30T09:09:00.000-08:00

Warm-up
30 sqts
30 push-ups
100 flutter kick sit-ups

WOD "Filthy Fifty"
50 air sqts
50 push-ups
50 abmat situps
50 box jumps
50 KB swings
50 push press (15# dumbell)
50 double unders/100 singles
50 knees to elbows
50 wall ball

Time = 23:07

WOD 12/24/08

2008-12-30T09:07:00.001-08:00

Warm-up
30 sqts
30 push-ups
20 burpees

Skill
Deadlift
Push Press
KB High Swing

WOD "Sugar Cookie"
10-1
Deadlift (115#; Rx 135)
Push Press (20# dumbell)
KB High Swing (16kg)
Box Jump (18")

Time = 17:14

WOD 12/23/08

2008-12-30T09:05:00.000-08:00

Warm-up
30 OHD sqts
30 divebomber push-ups
30 burpees

Skill
KB Snatch

WOD
500m row
20 KB Snatch (12kg)
30 air sqts

5 rounds AFAP

Time = 21:07

WOD 12/22/08

2008-12-30T09:01:00.000-08:00

Warm-up
30 sqts
30 push-ups
10 dead hang pull-ups (assisted)

Skill
Push Press 3-3-3 (95#)
Front Squats 3-2-2-1-1-1 (135#)
Deadlift 5-5-5-5-5 (135#)

WOD
500m row; 30 seconds rest (4 rounds)

Time= 12:30

WOD 12/19/08

2008-12-30T08:57:00.000-08:00

"Flu-like Fran"

21-15-9

Thrusters (Rx = 65#)
Burpees

Time = 7:35 Rx

Bonus:

21-15-9 wheel knee tucks and pikes

WOD 12/16/08

2008-12-16T09:57:00.000-08:00

"Weight of the World"

5 R/L TGUs (16kg)

10 - 1
18" Box Jumps
Burpees

5 R/L TGUs (12kg)

Bonus: 10- 1 Double Unders and V-ups

**Need to work on left arm stability for TGUs - 16kg just a tad much for it in the end.

WOD 12/15/08

2008-12-15T11:47:00.000-08:00

"Split Shot"

20 minutes AMRAP of:

8 R/L Frnt Sqt Split Stance
8 R/L One leg Push Press
4 R/L Split Jump
4 R/L Spider Push ups
15x KB "Russian" Swings - substituted for running due to weather
8 R/L One arm KB Front Squat
8 R/L KB Push Press
4 R/L Split Jump
4 R/L Spider Push ups
15x KB "Russian" Swings

3 +2 Rx (Rx = 65# for Sqt; 45# for Push Press; 16kg for KB)

WOD 12/12/08

2008-12-12T14:33:00.000-08:00

"Major Thom"

21-15-9

Run 800m
-----------------
Thrusters
American KB Swings
OHD Squats
Hollow Rock
Front Squat

Time = 20:05 Rx (55#, 16kg KB)

WOD 12/09/08

2008-12-09T09:30:00.000-08:00

"EM"

5 rounds of:

15 Dead Lift
12 Hang Power Clean
9 Front Squat
6 Jerk

Time = 17:40 (1st round 75#; round 2-5 65#)

Goal for next time: Complete all 5 rounds at 75# or higher with equivalent/less time

WOD 12/08/08

2008-12-08T08:51:00.000-08:00

"10 to 1"

Air Squat
Push-ups
Overhead Step-up R/L (14# MB)
V-Ups

Time= 10:48

Bonus:
10 - 1 knees to elbows & leg curls using the wheel

WOD 12/05/08

2008-12-08T08:50:00.000-08:00

"Nancy"

5 rounds of:

15 OHD Squat (65#)
400m Run

Time = 18:00 Rx

WOD 12/04/08

2008-12-08T08:49:00.000-08:00

"Free Range 15 Fun"

Squat Clean and Jerk 15 seconds on/off

60 @ 75#

WOD 12/03/08

2008-12-08T08:48:00.000-08:00

"Mojo"

Focused on technique, core strength, mobility and balance.

WOD 12/02/08

2008-12-03T14:12:00.000-08:00

"Kettlebell Joy"

5 rounds
30 seconds on/15 seconds rest

1 arm swing R 20, 20, 20, 20, 20
Ren. Row R 20, 20, 20, 20, 25
1 arm swing L 20, 22, 21, 20, 20
Ren. Row L 25, 22, 22, 22, 30
1 arm press R 8, 8, 8, 8, 9
USA Swing 15, 16, 16, 16, 16
1 arm press L 9, 8, 8, 9, 8

Total Score = 591 (Rx - 12kg KB)

WOD 12/01/08

2008-12-03T14:09:00.000-08:00

RogueFitness

Warm-up
40 squats
20 push-ups
10 pull-ups

"Fran"

21-15-9

Thrusters (65#)
Pull-ups (jumping)

Time = 5:33 (Rx - weight)

Warm Down
1000m Row (4:53)

WOD 11/29/08

2008-12-03T14:05:00.000-08:00

Visited RogueFitness in C-bus, Ohio

Warm- up
30 squats
20 push-ups
50 KB Swings (16kg)

"Escape from Leavenworth Prison"
- Complete exercises in order with partner; reps are cummulative

Fight the Guards
100 Ball Slams (50)
200 Hand 2 Hand KB Swings (100)

Climb the Wall
50 Pull-ups (20)
10 20m bear crawl (5)

Jump the Fence
100 Box Jumps (50)

Row to Safety
3500m Row (1750m)

Time = 24:08

11/26/08

2008-11-26T10:15:00.000-08:00

"KettleBell Hell"

10 rounds of:

20 Russian KB Swings
5 burpees
20 Russian KB Swings
5 TGU sit-ups (L/R)

Rx = 16kg; complete 10 rounds

Time = 34:03 Rx

11/24/08

2008-11-26T10:12:00.000-08:00

"I love the 80's"

4 rounds of:

OHD Air Squat x20 (PVC pipe)
Strict OHD Press x20 (45#)
Donkey Kong MB x20 (14lb.)
Hollow "Fraggle" Rock x20

Time = 13:35 Rx

WOD 11/22/08

2008-11-23T19:21:00.000-08:00

"High-5"

AMRAP in 15 minutes of:

Thrusters
HP Clean & Jerk
Snatch
OHD Squat

Total reps = 70 (HP Clean & Jerk, Snatch, and OHD Squat) 55#

*5 reps = 1 round
**Could choose which exercise to do

WOD 11/21/08

2008-11-23T19:19:00.000-08:00

"5th Grade P.E."

Maximum Reps in 2 minutes of:

Push-ups (30 - real)
Pull-ups (50 - jumping)
Ab-mat (54)
Row (25 - calories)

Bonus: Timed 1/2 mile run 3:30

WOD 11/20/08

2008-11-20T09:31:00.000-08:00

AFAP:

400m Run
10-1 Thrusters (65#)
10-1 Renegade Rows (12kg)
400m Run

Time = 14:49 (Rx)

WOD 11/18/08

2008-11-18T11:08:00.000-08:00

30 - 20 - 10

SDHP
Double Unders
Overhead Squat
Double Unders

Time = 20:30 (Rx)

Rx = 65#

WOD 11/17/08

2008-11-17T08:34:00.000-08:00

20x MB Clean (14lb.)
200m Run

6 rounds

Time = 17:20

WOD 11/15/08

2008-11-17T08:33:00.000-08:00

6 Rounds AFAP of:

15x Hang Power Snatch (45#)
400m run

Time = 17:28

Rx = 65

WOD 11/14/08

2008-11-17T08:25:00.001-08:00

AMRAP in 20 minutes of:

20x Box Jump (18")
15x MB Slam (14lb.)
10x Push-ups

Rounds 11 +1/2

WOD 11/13/08

2008-11-13T10:45:00.000-08:00

5 rounds for time of:

50 air squats
400m run

Time = 17:31

WOD 11/11/08

2008-11-12T08:35:00.000-08:00

5 x 3 RDL (12kg)
5 x 3 1 arm RDL (12kg/1x 16kg)

Veterans WOD "1/2 Griff"

400m run forwards
200m run backwards
400m run forwards
200m run backwards

Time = 7:30

WOD 11/10/08

2008-11-10T10:35:00.000-08:00

"The Cosegrove"

Sumo Dead Lift x6
Push-ups x6
Thrusters x6
Split Jump x6 R/L
Push Jerk x6
KB Swing (USA) x6

8 rounds AFAP

Time: 18:05 (Rx)

Rx = 65#, 16kg KB

WOD 11/08/08

2008-11-09T17:53:00.000-08:00

"Clean & Jerk Bizerk + Run"

20x Front Squat
Run 200m
18x H.P. Clean
Run 200m
16x Jerk
Run 200m
14x H.P Clean + Jerk
Run 200m
12x Full Clean + Jerk

Time = 16:24 (65#)

WOD 11/07/08

2008-11-09T17:51:00.001-08:00

"Flu-like Fran"

21-15-9

Thrusters (65#) + burpees

Time = 8:10 (Rx)

Bonus:

21-15-9 knee tucks and leg curls

WOD 11/06/08

2008-11-09T17:47:00.000-08:00

AMRAP

5 minutes TGUs (12kg) - 13
4 minutes Run 200m - 3.5 laps
3 minutes 1 arm KB swing (16kg) - 90
2 minutes Run 200m - 2 laps
1 minute KB SDHP (16kg) - 34

WOD 11/4/08

2008-11-04T12:40:00.000-08:00

7 rounds AFAP of:

20x air squats
10 R/L renegade row (12kg)
10 MB slams

Time = 11:32

Bonus: sprints, skipping and animal walk of your choice......never choose the crab walk.

WOD 11/3/08

2008-11-04T12:37:00.000-08:00

AMRAP in 20 minutes of:

30x low box ricochet jumps
20x push press (45#)
10 (5r/5l) 1 arm Kettlebell Suitcase Deadlift (16kg)

Completed = 7 rounds

WOD 10/31/08

2008-10-31T12:34:00.000-07:00

"How Boo are You?"

For Time:

10 to 1 HP Clean + Jerk (65#)
Run 200m

Time: 20:05

Rx (women) = 95#
Rx (men) = 135#

WOD 10/30/08

2008-10-31T12:31:00.000-07:00

"Fight Gone Grand"

Thrusters
SDHP
Box Jump
Push Press
Row

5 minutes on; 1 minute break (3 rounds)

Score: 250 (55#)

WOD 10/28/08

2008-10-28T13:33:00.000-07:00

"Thee Last WOD @ Ohio"

30-20-10

Wall Ball (14#)
Burpees
Kettebell Swing American Style (16kg)

Rx = 12:10

WOD 10/27/08

2008-10-28T13:29:00.000-07:00

"Tabata"

20 seconds on; 10 seconds rest (8 rounds)
Count your lowest max rep

Pull-ups 8
Push-ups 10
Air-squats 15
Push Press 8

Total= 41

Bonus: Wheel Fun!

WOD 10/24/08

2008-10-27T13:31:00.000-07:00

"Kettlebell Madness"

Goblet Front Squat x12
Swing x12
Lunge x12 (each leg)
SDHP x12
1 arm Push Press x12
100m farmers walk

AMRAP in 25 minutes (4 +4)

**Used 12kg KB, but could have done 16kg

Rest Day!!

2008-10-23T15:55:00.000-07:00

WOD 10/22/08

2008-10-23T15:52:00.000-07:00

21 MB Slams
12 Pull-ups (recline)
400m run

5 rounds for time

Time: 16:25

Bonus: Bear walk, crab walk, alligator and duck

WOD 10/21/08

2008-10-21T08:49:00.000-07:00

"Yikes!"

20 minutes AMRAP

5x Thrusters
7x Hanging Power Clean
9x SDHP

Rx = male (95#), female (65#)

6 +1 (Rx)

*Note: need to work on hanging power clean technique

Swim - 1hr

WOD 10/20/08

2008-10-21T08:47:00.001-07:00

"Cindy"

5x Pull-ups (recline)
10x Push-ups
15x Air Squats

15 minutes AMRAP

Reps = 16 +2

Bonus! 5x TGUs (8kg) each side

WOD 10/16/08

2008-10-16T20:35:00.000-07:00

5r x 3s Max Overhead Squat (85#)

Mini Workout for Time:

12x American Kettlebell Swing (16kg)
100m run

8 rounds

Time: 12:00

WOD 10/15/08

2008-10-16T20:32:00.000-07:00

10 Push Press
10 Lateral Lunge (R)
10 High Pull
10 Lateral Lunge (L)
200m run

5 rounds for time: 18:15 (Rx)

Rx = 65#

WOD 10/14/08

2008-10-16T20:30:00.000-07:00

5r x 3s Max Deadlift (145#)

Mini Workout:

10 to 1 Wall Ball (14#) & pull-ups (recline)

for time (4:50)

FGB III 09/27/08

2008-10-13T15:20:00.000-07:00

WOD 10/13/08

2008-10-13T11:12:00.000-07:00

5s x 3r Front Squat (105#)

For time - 21-15-9 of:

Knees to elbows
Burpees to box jumps

Time: 6:35

**Could have done the 18" box jump, but I was too much of a pansy - next time.

WOD 10/11/08

2008-10-12T11:48:00.000-07:00

5s x 5r Full Cleans (75#)

WOD 10/10/08

2008-10-11T00:32:00.000-07:00

One Arm KB Swings 10x R/L
Front Squat 15x
Sit-up 20x

5 rounds for time (10:40 Rx)

Bonus: 800m run for time (4:03)

Rx = 16g KB

Rest Day!!

2008-10-09T14:43:00.001-07:00

WOD 10/08/08

2008-10-08T08:43:00.000-07:00

"Girls vs. Boys"

7 minutes AMRAP: (8)

Wall Ball x10
KB (16kg) x10

2 minute break

7 minutes AMRAP: (6)

Box Jumps (18") x10
Burpees x10