Wednesday, January 19

4.73 mile run w/workout interspersed at Yahoo Park.

25 push-ups @Franklin Hill
10 push-ups @26th/San Vicente
Ran South on 26th to Park by Yahoo.  Did the following:
10 parallel bar dips
10 pullups
10 parallel bar dips
10 pullups
10 toes to bar
Then ran up Colorado to home.
Did the entire run/workout in 47:49
-rest-
78 abmat sit-ups in 2:55 (song)

Notes:
- Felt very stiff and tight before, during, and after this run/workout.  Probably due to the uncomfortable movements of yesterday’s OH work.
- The 26th ave headed south was mentally taxing - a good test for me.
- All in all, a good workout!

Tuesday, January 18

Warm-up:
1600m run/jog
5-4-3-2-1 of WOD movements

Workout:
For Time:
30 Overhead Squat (95/65)
400m Run
20 Heaving Snatch Balance
400m Run
10 Squat Snatch
14:13
-rest-
2 x 5 chin-ups

Notes:
-Brutal.  Good.  Fun.  Effective.  But brutal.

Friday, January 14

Warm-up:
1600m run
2x
20 frankenstein walks w/twist
10 squat jumps
10 side to side squats
10 long lunge steps

Workout:
“Endure This!”
2k Row for time 7:30.1
rest 4 min
1 mile Run for time 7:35
rest 4 min
1k Row for time 3:39.0
rest 2 min
800m Run for time 3:22.01
rest 2min
500m Row for time 1:46.1
rest 1 min
400m Run for time 1:30
-rest-
2 x 10 pull ups

Notes:
- LOVED this WOD. 
- Finished top 3 in class (as a goal).
- Last 400 was difficult to get the legs moving.

Wednesday, January 12

4.43 mile run
done in about 37 minutes
-rest-
84 sit-ups in 2:25 (w/song)

Tuesday, January 11

warm-up:
1600m jog, jump rope
stretching
3x Handstand Variations
30” hollow hold
30” arch hold
45” squat bottom

workout:
AMRAP 20 minutes:
*10’ Handstand Walk
5 Burpees w/ hollow jump
10 GHD Back Ext
15 Crab-Spider-Crab
7 3/4 rounds

Notes:
*20 hand-to-arm lifts while inverted
- Good WOD.  Had wrist issues with the handstand variation, but that’s something I need to work on.
- I’m finding odd comfort in AMRAP workouts.

Monday, January 10
@home

25 situps
25 hip raises (legs straight in the air, raising hips off ground)
25 scissors
25 situps
20 side bridges (10 each side)
25 hip raises
25 scissors
75 situps in 2:25 (lame!)

Notes:
- Short, but intense.  Done in about 12 minutes total, including a couple short breaks.  Abs were very tight after this, especially from last night’s yoga class.

Sunday, January 9

1:30PM-4:30PM Ju-Jitsu Class
Warmed up with stretching and rolls
Sparring (2 5:00 rounds)
Went through strike defense/guard and take downs
Learned side-mount (basic)

-rest-

7:00PM-9:30PM - Yoga
Vinyasa Flow
Focused a LOT on hip flexibility ... brutal to one of my core weaknesses.

Saturday, January 8
-rest day-

Friday, January 7

warmup: 5:00 jump rope
shoulder press 3-3-3
65-95-125FAIL-115-115-115

workout:
x3 for time
800m run
80 squats
20:41
-rest-
100 abmat situps
-rest-
3 rounds of 5 chin-ups

notes:
- shoulder press warmup = ugh Need work on the OH strength.
- surprised by how much I loved this workout!

Thursday, January 6
Warmup: 1250m Run
2x Fireman Carry 200m
Wheelbarrow around the world
5 WG DH Pullups
:60 Lacrosse ball glutes
:60 couch stretch (each side, up/down)
:60 band shoulder stretch (each side)

Workout:
3 Rounds for Time
80 Double Unders
8 Thrusters (115#)
24 Games Standard Pushups
22:27
-rest-
3 sets of 5 dead hang chin ups

Notes:
- Double Unders are my pitfall.  They’re gut-sucking, time-heavy, mean, nasty bitches.  But I WILL get to sequential DU’s someday. 
- Thruster RX was 135, but that’s just too heavy for me.
- Games Standard Pushups were more difficult than expected as well, but a good variation. Need to work on staying hollow and not letting my hips sag coming off of the floor.

Wednesday, January 5
-Rest Day-

Tuesday, January 4

Quick Abs at Home AM Workout
67 situps in 2:25 (one less than previous day’s attempt) to song
:60 V Hold (arms in air)
95 abmat situps in 3:25 (to song)

Monday, January 3

4.64 mile run in 39:33
68 situps in 2:25

Notes:
- Run felt good, even though it was raining and cold (and my feet were wet/frozen).  wa wah
- Did sit-ups to “Cousins” by Vampire Weekend.  I like doing this ... it’s like musical chairs, but without the chairs ... or the competition.  Okay, it’s not really like musical chairs.  But it’s still fun.  “How many sit-ups can you do before the music stops?”

Saturday, January 1, 2011

Santa Monica Beach
(rode bike 3.1 miles there, back)

Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
done in 51:02

Notes: 
- Sam “The Man” Martin put this out via Facebook and I couldn’t resist.  A GREAT way to start any day - especially the first day of the year! 
- Broke this down by 20 rounds of 5-10-15.  More than 10:00 faster than my last time done in “true” fashion (angie style)
- Not the best pace, but good for me today (after a week of heavy carbs and lack of activity). In fact, I finished dead last among the guys today.  Given the company being kept, I don’t feel so badly about that.
- Riding my bike home was a bit rough - especially those portions of up-hill pedaling.

Wednesday, December 29

Crossfit Cleveland
Warmup:
2 x 10
Back Extensions (GHD)
Lunges
Dips
Pullups
Situps

Workout:
Shoulder press - 1 rep max
105#

Push press - 1 rep max
155#

Push Jerk - 15 reps for time
:34 @ 115#
:39 @ 125#
-rest-
50 situps

Notes:
- Worked up to 1RM via sets of 5 and 3 at various weights on shoulder and push presses.
- Not overly pleased with my shoulder press amount, but I know it’s an ongoing strength I need to work on.
- Really fun to check out another box for the first time.  A very welcoming “test” of where I am versus where I see myself among the ranks of Crossfitters.  Based on the whiteboard at the end of the day, the firebreathers apparently came after I left; 215 and 240 in the shoulder and push, respectively?  Yikes.  That’s serious weight training right there!  So I’m somewhere in the middle of the pack.  Not too weak, not Hercules.

Monday, December 20
Rest Day (yes ... again - needed to rest the shoulder)

Tuesday, December 21
Workout:
15-12-9
Muscle Ups**
Burpees
11:23

-rest-

“Karen”
150 wall ball for time (20/12)*
9:36

Notes:
** Done as “A” (not RX) w/green band assistance on muscle ups.
* Done with 16# for speed.
- Really want to try and nail muscle-ups.  The transition for me needs work, but I think I’m capable.  Need to do the head-butt and rip shirt practice that Michael was teaching.
- Karen wasn’t as bad as I expected.  Although I got to 110 and said to myself “only 10 more” ... yeah.  Math evades me sometimes.  But I figured it out and got to 150.Workout:

Saturday, December 18

Rest Day

Sunday, December 19

90 Minutes of Yoga at YogaCo.
Lots of leg and core work.  Snuck in my inverted work as well (hand stands).
REALLY want to continue this every Sunday from now on!

Friday, December 17

Warmup:
5 minutes of jumprope
Stretching

Workout:
150 Push Ups for time
- Each time you stop and rest w/your chest to the ground, run 40 m
- Resting in plank position is OK, but NOT down dog.
15:54
-rest-
:80 Inverted (challenge)

Notes:
- Broke pushups into first set of 20 and then sets of 10 thereafter.  Doable.  Boobs about exploded around 3PM with a sneeze, though.
- Inverted after this was TOUGH.  Broken into several sets - longest being about :25.