12/21/2009
21 – 15 – 9
Thrusters – did half with 15# DB & other half with 12#DB
Burpees
Time – 11:18
Left wrist pain was intense the entire day. Went to hold the bar for CF Total and could not bear any weight on it. Went to see Jim on Friday, feeling much better now. Said to tape just above my wrist prior to WODs to keep bones from slipping. Planned on going on 12/21 but have come down with a cold.
12/11/2009
15 – 30 – 45
squats
push ups
push press – 25# bar
Time – 11:56
then…
back squat ladder
25# bar, 1 first minute, 2 second minute, repeat until 20
completed all 20 rounds. very proud of myself, although did not go as deep on squat.
12/09/2009
3 rounds
10 renegade row – 5# DB
20 lunges
30 sit-ups
40 squats
50 jump rope
Time – 18:34
12/06/2009
Double WOD at CFCP
1st WOD
DB Bear
5 deadlifts
5 cleans
5 thrusters
all with 10# DBs
do all reps on the minute, each minute, for 20 minutes. any remaining time is rest. after almost 3 weeks off from CFCP, this was a super tough night to return. the thrusters were definitely the killer to this WOD.
2nd WOD
1o KB swings (20# KB), 1 burpee
10 KB swings, 2 burpees
repeat for 10 rounds, adding 1 burpee each round
Time – 11:23
burpee form was terrible. was sore for two days after both WODs, but not miserable…yay!
12/01/2009
3 rounds
15 Right-handed DB clean – #10
15 sit-ups
15 Left-handed DB clean
15 burpees
Time – 14:23
I was really huffing and puffing through this. I can feel the effects of almost 2 weeks off. Also cold out…wish I could chalk it all up to that.
11/20/2009
21 – 15 – 9
Double unders (singles x2)
Thrusters -#12 db
KB -#20
400 m run after each round
Time -
11/01/2009
4 rounds
5 burpees
15 thrusters – 10# DB
30 squats
400 m run
Time – 23:51
10/30/2009
5 OH squats – 25# bar
400 m run
4 OH squats
400 m run
3 OH squats
400 m run
2 OH squats
400 m run
1 OH squat
Time – 13:10
100 jack knives – 8# medicine ball
Time – 6:09
Very proud to be doing 25# bar on OH squat – pretty sure this is my first OH squat with weight. Flexibility really tough on this one, esp. in back. Run is what really slowed me down. Have got to work on it and get Pose running seminar in.
10/25/2009
With a partner
4 rounds
1 person box jumps (30″ – I think) while the other runs 50 m with kb (#25), does 15 kb swings & runs back, then switch. Keep a running total of box jumps.
Total = 202
Running with kb was by far the hardest aspect of this wod.
10/22/2009
Baseline
3 rounds
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups
Round 1 – 7:11, Round 2 – 8:13, Round 3 – 8:32
rough work out…row really killed me and made the first set of squats rough, kept decent pace on the rest of it
I have to start stretching daily. Robin had me stretch on the foam roller and I’ve lost a lot of flexibility. Stretches hurt, but felt good. Really have to work to make this happen daily.
