Lucy has been sick so that has taken away a lot of time from working.  Hoping she is on the mend…sick babies are no fun!

8/30/11
Filthy 50 - according to my workout log this is the first time I’ve done this in the official version (previous version was on the beach with some modified moves).

50 Box jump, 24 inch box—used 20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (12 kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (33 lbs)
50 Back extensions
50 Wall ball shots, 20 pound ball - used 10# ball, god i hate these!
50 Burpees
50 Double unders
Did 40 reps to get it under 30 mins.  29:38

8/21/11
8:00 am class
Warmup
1000 m row
Medicine ball - 6# 20 tosses in a row
Medicine ball game

Workout:
15 min AMRAP
200M run
20 medicine ball vtwists - 10# ball
15 db push press - 20# dbell
4 rounds.  (+run, but i didn’t get back in time)

8/19/11
2 min max situps - 93.  I think my old record was 71 so this was huge ++++!
10 DU/10 box jumps - 16” box
15 DU/8 box jumps - 20” box
20 DU/6 box jumps - 24” box
25 DU/4 box jumps - 28” box - Couldn’t do 28” box.  Put a place on 24” box and did that instead a few times and then my mind gave out.

Workout:
10 min - max KB snatch. Used 12kg kb. 
97 reps.
2 big bruises on my forearms.

8/18/11
Did the workout at home.
“Rancho Park Days”
5 Rounds for time of:
35 Mountain Climbers (1ct)
30 Bird Pickers (1ct)
25 Bicycles (1ct)
20 Lateral Bridges (10/side)
15 Plank Ups
About 20 mins.  I really stink at plankups.

8/16/11
Today’s Workout
“Josh”
For time:
21 overhead Squats (95/65)
42 Pull Ups
15 overhead Squats
30 Pull Ups
9 overhead Squats
18 Pull Ups
Used 42# on the OH squats.
Mb/mg on pullups.
14:36.

8/15/11 and 8/14/11 - Turbofire tapes.

8/8/11
Warmup
3 rounds
30 sec. jump rope
20 squats
15 situps
10 burpees
5 pullups

Squat clean thrusters 5-4-3-2-1
Started with 22#, then 42#, 52#, 62# (1x)

Workout
“Tabata This”
20 seconds on, 10 seconds off for 8 rounds of each movement:
Row (for calories) - 5
Squats - 13
Pull Ups - 6 (using mg/mb)
Push Ups - 7 - the WORST part of the workout for sure
Sit Ups - 11
Total = 42

- 1 Min. Rest between each movement
- Score for each movement is lowest number of reps achieved in any 1 round

8/6/11
4 rounds
5 squat cleans (heavy)
20 wall balls
400m run.
As soon as I walked into the gym and saw this, I was just dreading it.  I haven’t done wall balls since before Lucy was born, so I had to use the 8# ball.  what a wimp.
Squat cleans I used 53# and that was awful as well.
23:22.  not exactly the greatest!

8/5/11
Today’s Workout

10 Overhead Squats (115#/75#)
1 Pull up
9 Overhead Squats
2 Pull ups
8 Overhead Squats
3 Pull Ups
continue in this pattern until…
1 OH Squat
10 Pull Ups
Then finish with 20 burpees
Another winner of a workout.  Used 42# on the OH squats and it felt like death.
18:15

8/4/11
Jog at work.  3.1 miles.

9/1/11
Warmup:
Jump rope
Big loop
20 Minutes Agility Work

Workout:
——————————————
Five rounds for time of:
10 Pistols (using big box and 45# weight)
15 Arch Rocks
20 Walking Lunges
25 Sit Ups
12:02

8/31/11
3.4 mile jog

7/26/11
Warmup
Jog to Berkeley, sprint to Centinela, jog to Berkeley, sprint to Centinela, jog back to gym.  This was the last thing I wanted to do considering the workout and the heat.  So tired of running in the heat!

Workout
75 pushups
25 situps
800m run
50 pushups
50 situps
1600m run
25 pushups
25 situps
27:50.  all pushups on knees.  must work to toes!

7/25/11
Warmup -
Jump rope
Stretch
Medicine ball musical chairs.  fun!

3 Rounds, for time
800m Run
30 Hand-to-Hand Kettlebell Swings (24/16)
30 second L-sit
12 kg and chair sit.
22 something.  hot outside!

7/23/11
Partner workout
2 min burpees/squats etc.  too lazy to write more.

7/25/11
Warmup
Big loop
Stuff with medicine ball - situps, chest pass, twists

Wet Partner Helen—- with my friend Heather
6 rounds
250m row
12 kb swings (16 kg)
6 pullups (mb/mg)

28:54

7/23/11
Short run.

7/22/11
Strict “Lynne”

5 rounds, for max reps of each movement:
Bench press (BW / half BW)  - 65#
Strict Pull ups - no kipping - purple/black
- Take as much rest as necessary between movements.
Total:  97
I did this workout last Jan though I think the pullups were not deadhang (because I used just a black band)
In Jan - 41 chest press - today - 47.  nice.

Had about a million hush puppies over the weekend in NC.  Totally worth it.

7/13/11
Warmup
800m run
stretches
hip work

Workout
15 min AMRAP
3 deadlift—125#
9 strict toes to bar (mine was toes to hip level)
7.5 rounds.  that was heavy and brutal.

7/12/11
Went to Krav Maga kickboxing class.  It was fun to hit stuff.  I used to go years ago and remember it being so hard and intense.
This time it was definitely a workout but nowhere near the difficulty that I remember - must be all that Crossfit training!

Crossfit three days in a row! Whatup!
Heading out tonight to land of shrimp and grits, bbq and frozen mint juleps so I had to squeeze in as much as possible.

7/7/11
Warmup
big loop
gymnastics stuff

Workout:
4 rounds
200m Farmer’s walk (75% BW / 60% BW)
500m Row
25# dumbbells.
20:51

7/6/11
 
Warmup - jump rope 5 minutes

Deadlift 5-5-5
- Max effort
- Use choice of rubber band
115#, 120#, 120# - all with black band
——-

2 rounds, for time:
75 bird pickers
100 double unders
11:29
Total jekyll/mr.hyde.  I’ve never had anything like this happen to me.
Destroyed first round.  39 double unders in a row.  I started to entertain thoughts of making the white board.
2nd round - total disaster. Could only do 3-4 dus in a row.  Even Sam’s Smiley Face didn’t help.

7/5/11
Warmup:
5 min jump rope
Agility ladder
Stretch
———————————-
“Jerry”
1 mile run:  8:56 - amazing - I am such a plodder - this felt good!
2k row - 10:12.  about a 2:24 pace.
1 mile run - 9:39 -
TBD 28:45 total

It was HOT.  I was totally dreading this today but decided just to go in and do it.  And it wasn’t that bad!  I felt much better than Saturday…taking the weekend off helped.

7/2/11
Warmup
Big loop - Indian run
9-7-5 Burpees/squats/tuck jumps

Workout
800 m run
3 rounds:
20 push press—42#
25 pullups—- mini green and black
800 m run
Time:  22:51

This workout totally sucked.  The last run was just terrible. I was running on fumes.

6/30/11
Warmup
Big loop jog
Kb swings/cleans/hops

Workout:  RXed!  Very excited.  16 kg kball and 24 box.
3 min KB swing (24/16)
3 min Box jump (28/24)
2 min KB swing
2 min Box jump
1 min KB swing
1 min Box jump
92 Kb swings and 47 box jumps = 139

6/29/11
3.2 mile jog

6/27/11
Warmup
Big loop

Workout
Dynamic Effort Deadlift
2-2-2-2-2-2-2-2
- 50-60% 1RM
- use choice of rubber band:  95 - 105 lbs using green and black mini bands
—————————————-
5 rounds
15 dumbbell Power snatch - single arm (55/35)
60 Double unders
Used 20 lbs.
Around 15 min???
double unders wiped me out but i was very happy to do that many.

6/25/11
40 min jog.

6/22/11
Ring practice

Workout:
20 min amrap
5 chest to bar pullups (used purple/black, then just purple)
10 clapping pushups (on knees with hands out)
15 jump squats
10 1/3.  pushups were da worst

6/21/11
Xfit workout @work
10 burpees / 10 situps / 10 air squats - 10 rounds
17:21

6/20/11
3.2 mile run at work - took forever - still not there yet for the run with my sinus issues.

6/16/11
Got way behind due to Lucy being sick and then catching her sickness and getting even sicker.  Sorry I was hacking during today’s workout.

Five rounds for time of:
5 OH squats (135/95)
10 Toes to bar
5 barbell hang squat clean
20 Double-unders

I was looking forward to this workout and then promptly HATED it about 2 mins in.
42# for weight
Time of 17 something.

6/8/11
As many rounds as possible, in 20 min:
5 Hang Power Snatch
5 Back Squats
5 Behind-the-Neck Snatch-Width Push Jerks
5 Overhead Squats

32# and 10 Rounds exactly.
I never, ever want to do the BTNSWPJ again.  awful.

6/6/11

“Zombie Helen”
3 rounds for time of:
400m Farmer’s Walk (1/2 BW) - 50# total
21 Deadlifts (BW/3/4 BW) - 83#
12 Weighted DH Pull ups (1/4 BW/deadhang) - used purple plus skinny green

yowch.  my right forearm is still numb 3 hours later.
32:20