May 20, 2011

@ HZ

Run .5
50 DU
40 MB #12 Cleans
10 DL/HC/PP/BS
20 Sit ups
10 Push up

May 18, 2011

Three separately timed rounds of:
150m sled drag 50

Rest as needed in-between rounds.
Run forwards down to 75m turnaround point, run backwards back from turnaround point.

1:34
1:48
1:31

May 17, 2011

Warm up

Run 500 m
Stretches

“The Bear Complex”
You have 5 rounds of 7 to find your max weight at:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

45
65
75
80
85 -fail

May 16, 2011

@ HZ

Run 1/2 mile
50 DUB

Sit ups/Push ups
10/1
9/2
8/3
7/4
6/5
5/6
4/7
3/8
2/9
1/10

30 air squats

May 14, 2011

Full Moon 5 K 30:32

May 13, 2011

omplete as many rounds in 20 minutes as you can of:
1 Rope Climb, 15ft.
Run 400 meters
Max rep Handstand push-up

4 Rounds

3 15 ft climbs
1 < 15

Pike position HSPU

38

May 11, 12 2011

@ HZ

May 9, 2011

Warm up

Run 500 m

21-15-9 reps for time of:

Box jump 20”
Snatch 53
Knees to Elbows

May 6 & 7 2011

@HZ

Run .5 mils
50 DU
40 Medicine Ball Squats
30 straight leg raises
20 Push ups

May 5. 2011

Warm up

Run 1000m

Stretches

Snatch 1-1-1-1-1-1

33
45
65
75
70

Row 2 K

9:07

May 4, 2011

Warm up @ HZ

Run 1 mile
50 Double unders
Stretch

(my left hip is causing me all sorts of discomfort…. stretching, especially lunges seem to help the most, I should probably take Becca’s advice from today and listen to it…..  crap, now I need to find a Yoga class - in Oklahoma - that’s going to be fun

Black Jack

Completed through round 8/13 - 22:57

Push ups are still my nemesis, don’t know if it’s a range of motion or Eric’s way of teaching it, but they are ugly and now I am having a hard time picking my nose.  ( that’s just to see if anyone besides me reads this)

Anyway, I was disappointed that I couldn’t finish it, now I have a new workout to do at the HZ——- Yay!

May 2, 2011

Warm up

Run 500m
Double unders
Stretches

Snatch grip DL 1-1-1 165#
Sumo Dead lift 3-3-3 150#
DL 5-5-5 185#
Press 1-1-1 73#
Push Press 3-3-3 83#
Split Jerk 5-5-5 93#

April 30, 2011

@ HZ

Run 1 mile
50 double unders
40 walking lunges with 15#DB
30 Vsit w/10# medicine ball
20 Press ups

April 27, 2011

Warm up

Run 500m
Stretches

sets of 10
sit up
push up
pull up

WOD: CF Regionals 11.6 Open
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thrusters 33
3 Chest to bar Pullups w/band
6 Thrusters
6 Chest to bar Pullups w/band
9 Thrusters
9 Chest to bar Pullups w/band
12 Thrusters
12 Chest to bar Pullups w/band
15 Thrusters
13 Chest to bar Pull ups w/band

88 reps

April 26, 2011

Warm up

Run 500 m
Stretches

Skill/Strength: Overhead Squat, 5x5 75#

WOD: “Diane”

21-15-9 reps of:
Deadlift 135
Handstand push-ups 20” pike

6:48