2/2/12

Today’s Workout
As Many Reps As Possible in 6 minutes of
Clean and Jerk (135/95)—42#, shoulder didn’t feel good.  56 points (23 C&J)

Scoring: Clean is one point, jerk is one point.

—- rest—-

2K row for time:  8:57? The exact same time I had the last time I did it, though I don’t know if it was after 6 min of clean and jerks.

1/30/12
30 min AMRAP
500m row
30 KB swings (12 kilo)
20 goblet squats (terrible!)
10 toes to bar

this was way too close to the previous day’s workout for comfort.
toes to bar are getting way better.

1/29/12
Partner AMRAP - 30 min
with Elyse
250M row
10 pushups (ring rows)
8 abmat situps
5 toes to bar

13 rounds total (7 me/6 partner).

1/27/12

21-15-9
front squats - 52#
pullups
800 m run

24:53.  total slowpoke.

1/24/12
Rope climb practice.  I probably did about 5 total.
Workout:
2 min max burpees—23 PR!  (old record = 19)
2 min rest
2 min max situps (80, nowhere close to PR)

1/22/12
AMRAP 20 min
5 pullups
7 burpees
9 jumping lunges (2-ct)
200m run
6 1/4 rounds.  super cardio workout.

1/19/12
AMRAP 20 minutes with a partner (David)
150 m row
10 dumbbell thrusters (15# in each hand)
5 pushups
6 rounds for me, 7 for partner = 13 total

1/17/12
3 rounds:
48 squats
24 pushups (ring rows)
12 pullups (no kipping allowed; used pink and black bands)
6 handstand pushups (knees, 20” box height)
14 minutes

1/15/12
15 min AMRAP - deadlifts and static holds with a partner
Used 75#.
203 deadlifts total with Lily.

1/12/12
“Helen”
3 rounds:
400m run
21 KB swings (24/16) - 12kg
12 pullups - mini green and mini black
Time:  13:?

also did baseline, 5:40 I think that was worse than previous.  Not really up to it at 6am.

1/10/12

“Diane”
For Time:
21-15-9
Deadlifts (225/155) - 95# ouch.
Handstand pushups - off 2 tall boxes on knees.
7:34

1/7/12
5 rounds with 1 minutes rest in between
5 deadlifts
5 hang power snatch
5 OH squats
5 behind the neck push jerks
42#.  11:05
I thought I could have gone heavier in the beginning but by the end I was very glad I did not.

1/5/12
8 rounds -
5 OH squats - 53#
10 toes to bar

15:54

1/2/12
Annie
8:13 - PR

12/26/11

Today’s Workout
3 rounds for time of:
500m row
21 Kettlebell Swings (24/16)
12 Dips

Used 12# kb.
Time was 13 and change.
Sucked, i have no lung capacity due to a cold.

12/20/11
6 min AMRAP 2x
3 power cleans - 65#
6 chest to bar pullups - mini green and mini black
9 pushups

4 rounds each time = 8 rounds total.
can’t do pushups anymore.

12/19/11
50 mins p90x yoga

10/22/11
AMRAP 20
12 Hang Power Cleans
6 Toe to Bar
200M run
52# pounds.
Hands hurt.
Cleans sucked.
No energy.
5 rounds.

10/21/11
For Time:
500m row
500m run
400m row
400m run
300m row
300m run
200m row
200m run
100m row
100m run
16:53

Because I am not a fast person (otherwise known as a plodder) I was not looking forward to getting smoked by everyone.  However I was pretty pleased with my efforts here and finished at the same time as Magner who rescued our class today and did an awesome job.  I ended up liking this workout - it moved really fast and it was hard but not in such a horrible way (see the 10/18/11 entry for what I didn’t like).

10/18/11
Today’s Workout
5 rounds for time of:
15 Push up
15 Box jumps (24/20)
15 DB hang squat clean thrusters (45/30)
Used 15# dumbbells and 20” box. 
21:15

Brutal workout.  A real grinder. 

10/15/11
20 Burpees
Then 2 rounds:
1 Mile Run
20 Front Squats

I almost turned around and went back home when I saw this.  Let’s list all the things I suck at - front squats…burpees…running.  And let’s put them all in a workout.  If they had added 20 wall balls at the end my life would have been complete.  In the end I got through it one slow step at a time. 
Used 25:35 with 42 pounds on the squats
Knee was really bothering me on this one.  i swear all of a sudden i am just getting old.

Way behind on posting.

10/11/11
1000 m row
3 RM Back Squat - got to 98#.  I think I could have done over 100 (maybe).  1 RM was 110# ages ago.

Cookie
3 pullups
6 pushups
9 jumping lunges (1 ct)
7 2/3

Working on pushups in a narrow stance.

10/7/11
Fran - 6:21 with 35#
Having some issues with my shoulders so going light weights on anything overhead.

9/6/11
Today’s Workout
Push Press 5-5-5-5-5
——————————————-
“Cookie”
Complete as many rounds as possible in 10 minutes of:
8 seated DB shoulder presses (30/20)
8 4 ct. flutter kicks
8 DB box step-ups (box height is such that hip crease is below knee when the athlete puts her foot on the box)
Got up to 74# 5x on the push press.  Old max was 75# 3x using push jerk so I’m pretty pumped.
9 rounds on the cookie using 10# dumbells.

9/3/11
Brutal workout.
3x:
400m run
9 overhead squats
15 front squats
21 back squats
Followed by 400m run at the end.
Used 42# and finished around 23 or 24 mins.

9/1/11
Today’s Workout
10 Rounds for time of:
3 power cleans (185/125)
6 lateral burpees over bar
68# for cleans.
14:06.  I’m so slow on those burpees.

8/30/11
Today’s Workout
Rowing Intervals
10 Rounds, each for meters
1:00 work / 2:00 rest
235/239/239/236/242/248/240/248/257
I think 257 is a new pr so : - )