Fri. 11/5/10
Frowning Fran
15-12-9-6-9-12-15
Thrusters #65
Pull Ups
-200m run after each round-

Time: 18:49
I did #45
Not done at Rx bc of tryouts on sunday.
Did this WOD on 4/12/10 with #65’s and did it in 20:13
Today was tough with #45, stupid hot out!

Thurs. 11/4/10
3 Rounds:
400m run
Max Reps Front Squats (3/4BW)

Rx @ #95, 11:30 and 54reps
Reps in Sets: 20/17/17
Looking back, if I had taken a lil more rest before picking up the bar or rested while holding the bar @ the end of my sets (on sets one and two) I could have gotten a few more reps. but overall, I was happy with the combination of my time and reps.

Tues. 11/2/10
Wendler DL- Used #198 as 90% of my 1RM
5x’s @65% = #130
5x’s @75% = #150
5+x’s @85% = #170 (7x’s)
-Felt good, keeping knees pushed out and standing up with my chest and hips at same time

Cookie w Partner:
210- jumping slam balls #10
210- sit ups
Time w Shirley @ Rx: 7:59
-this was fun, we did sets of 15 SB’s and 15-20situps

Monday November 1st 2010
Louie’s Legacy:
20mins
1200m run
AMRAP
5 Ground to OH #65
10 Pull ups
15 Box jumps 20”

Rounds @ Rx: 6 1/3
I actually liked this wod, I did power snatches on ground 2 OH and found that saved a lot of time and energy as opposed to power clean & jerk. I think I paced myself too much on the run though.

Fri the 29th OFF

Saturday Oct. 30th 2010
The Gauntlet for CFLA Team Trials
This was fun but definitely took a lot of focus and endurance.
Skills I failed:
*I got 4 out of 5 shoulder press @ #75’s
*Wall ball, I couldn’t get 20 good reps in a row to save my life, 15, 18, 12…. I pretty frustrated with myself on this.
*Bench Press, I could only do 1rep at #95, I wasn’t totally shocked, my Pr is 97.5(3x’s) done back on 9/2/09.
*Muscle up- I actually got closer than I ever have, just couldn’t lock my elbows out, I’m less than 10 attempts away from nailing that SOB!!

This was really great bc it highlighted my weakness’..... Upper body strength!! Which I already knew but not so specifically…. I’m excited to test this again in 3months and see where I’ve improved!

Thurs. Oct. 28th 2010
200m run
10 Renegade Rows #25DB’s
5 Knees to elbows
200m run
20 RR
10 K2E
200m run
30 RR
15 K2E
200m run
40 RR
20 K2E
200m run
50 RR
25 K2E          
Time @ Rx: 19:36
I did knees to elbows but need to work on bringing my body horizontal and not vertical, I’m doing more work than I need to!

Wed. Oct 27th 2010
6 Rounds:
250m row
6-R Arm KB snatch
6-L Arm KB snatch
10- Burpee pull ups

Time @ Rx: 21:23

I felt like I was in slow motion on the rows!

Oct 25th 2010
Wendler DL- using #190 as 90% of my 1RM
5reps @40%= #75
5reps @50%= #95
5reps @60%= #115
*Really worked on pushing my knees out

Cookie, 7min AMRAP:
7KB swings #16kg
7 Burpees
Rx 10 rounds
Hard but felt good, 7mins lasted FOREVER!

Saturday Oct. 23rd 2010
Tabata What?
8 rounds each station- 20"on- 10"off
lowest score is score for that station.
-Knees to Elbows: 5
-DB hang squat clean (#30): 3
-wall ball (#14): 6
-double unders: 32
-ring dips: 2

Score: 48

*not Rx because I used a band for ring dips, I really gotta work on these, my arms were fried by the time I got to them… no excuses though, these need work!!
*also need to work on knees to elbows
*This was a really tough WOD for me, felt drained

Friday Oct. 22nd 2010
OH Squats
5x: #95
3x: #105
1x: #115
1x: #125
1x: #135-PR
1x: #140-missed
*could have gotten #140 with one more attempt but ran out of time. Was happy that I could get the weight over my head on my own:)

Mash up
8 rounds of 20” on & 10” off:
Thrusters and SDLHP- #45
Reps @ Rx: 150
*felt this in my low back

Oct. 20th 2010
3 attempts @ Max Dead Hang Pull ups:
6-5-5

10- 60” rows with a 2min rest between:
1. 268m
2. 269
3. 268
4. 269
5. 270
6. 267
7. 266
8. 260
9. 256
10. 263

*stupid hard- minus row #9, I was happy with keeping all my rows within 10m of my first attempt- I def didn’t hold back on any of these

Tuesday Oct. 19th 2010
Power Cleans:
5: #95
3: #105
1: #115
1: #125
1: #135-missed
1: #130-PR
*Had a lot of great coaching from Shirley on this, if we had a little more time, I could have gotten #135

2min Max Burpees:
44
*I’d never done this before so I paced myself… a little too much, I think I could have squeezed a few more in there, next time!

Monday Oct. 18th 2010
3 Rounds:
800m run
15 ring dips
30 box jumps (20)

Time: 20:27

Not @ Rx bc I used a band for my ring dips… and I set it up poorly so I wasn’t getting a full range of motion on them. Even with the double assistance they were stupid hard, I didn’t feel like I was using my core enough to stabilize. And I felt really slow on the runs, out of breath more than usual. On a positive note, I’m finally bounding on my box jumps- more continuous- no more stepping down.

Saturday Oct. 16th 2010
15min AMRAP:
10 hang power cleans (#55)
10 shoulder to Over Head (#55)
5 Burpee Pull up

Rounds @ Rx: 8

I actually liked this WOD!

Oct. 15th 2010
Deadlift Wendler
Have been using #190 for 90% of my 1RM, not exactly accurate but it has been working well for my back.
5reps @ 75% = #140
3reps @ 85% = #160
1rep+ @ 95% = #180 (5x)
*Felt pretty good, working on pushing my knees out.

Cupcake:
5 rounds
8 burpees
8 DB squats (#30)

Time @ Rx: 7:15
*That was stupid hard, I’ve never enjoyed burpees so much!