Friday 11/13/09

WOD "Teamwork"
300 squats
200 pushups on a ball
100 kettlebell swings
50 burpees
25 225lb deadlifts

we did this workout with a partner. you had to finish each excercise before you could move to the next and only one person could be working at once. Iceman and I Smoked through this in 15:02

11-12-09 Tabatta

WOD:

Do each exercise for 20 seconds on and 10 seconds of rest for 8 sets. Record number of reps

Barbell SDHP 135lbs

Barbell Thusters 135lbs

Dumbell SDHP 50lbs

Dumbell Thrusters 50 lbs

103 total reps

Wednesday 11/11/09

WOD:
Row for calories, Jump rope, burpees: as many as possible in 3 min for each excercise
then 2 min rest

row for calories, jump rope, burpees: as many as possible in 2 min
then 2 min rest

row for calories, jump rope, burpees: as many as possible in 2 min

929 total reps

Mon 11/9/09

WOD
Max Pullups and Pushups 5 rounds 2 min rest between rounds
R1: 20 pullups, 25 pushups
R2: 20 pullups, 25 pushups
R3: 20 pullups, 25 pushups
R4: 20 pullups, 25 pushups
R5: 20 pullups, 55 pushups

100 pullups, 155 pushups

Sat 11/7/09

WOD
21-15-9 of

burpee box jumps
strict "L" pullups
35 lb db squat cleans
slap pushups

WED Nov 4th "Annie and Snatchmaster"

Annie:
Double unders and situps
50-40-30-20-10
19:45

Snatchmaster:
1-snatch
2-overhead squats
3-snatch balances

115 lbs, 135 lbs, 155 lbs, 165 lbs, 180lbs

Tue Nov 3 2009 “MAN-MAKER”

The WOD:
21-15-9
“man-makers” - DB (35/20) Push-up… to prone row (right and left)… stand, clean and press the DBs, and
STRICT (no kipping or bands) pull-ups

16:22

Friday 10/30/09 "Grannie"

WOD

10 x power clean and snatch (135 lbs)
15 x pullups
21 x db thrusters (35 lbs)
50 x Double unders
50 x Situps
15 x pullups
21 x db thrusters (35 lbs)
10 x power clean and snatch (135 lbs)

10:59

Tue 10/27/09 "Big Fat Cindy"

WOD:
15 Pullups
30 pushups
45 Air Squats

AMRAP 20 min.

6 rounds and 15 pullups

Sunday 10/25/09

Had some Delicious rocky Rococo pizza for lunch today (uncle sal's). delicious but packs a punch, I definitely felt like I should do something athletic today, Rockband was just not going to be enough.....

So I Jumped on the treadmill and added some pullups, cant go wrong with that right.

run 400m @ 7mph
15 pullups
run 400m @ 8mph
15 pullups
run 400m @ 9mph
15 pullups
run 400m @ 10mph

1 mile and 60 pullups in under 10 min
the running took 7:28 (the treadmill wasted some time getting up to speed)

Saturday 10/24/09

Claire is 17 months old today!

Today I worked out with Griffin at the Excercise Institute in Liberty Lake. We did the Super Slow workout style for about 20 min. I was exhausted.

Friday 10/23/09

Tonight Jayme and I decided to run on our new treadmill. We alternated running and watching Claire :)

I set the treadmill to a 1% incline.

run 400m at 6mph
run 400m at 6.5mph
run 400m at 7mph
run 400m at 7.5mph
run 800m at 8mph
run 800m at 8mph

101 situps

Thur 10/15/09 Clean and Pull

Power Clean 5x5
135, 185, 205, 235, 255x2

100 pullups for time
5:39

Tues 10/13/09

I worked out in a hotel today....

Run 1 mile at 7 mph on treadmill

50 air squats
40 situps
30 pushups
20 handstand pushups
2 rounds

run 1 mile at 7 mph on treadmill

I think this took 25-30 min

I was 166.2 lbs this morning!

Sat 10/10/09 Barbara

20 pullups
30 pushups
40 situps
50 air squats
5 rounds for time

28:52
The last time I did this workout was in Jan. I beat my previous time by 5 min.

Friday 10-9-09

WOD:

200 m run
20 wall ball shots
15 burpees
12 SDHP (95lb)
AMRAP 30 min

6 rounds and 4 wall balls

Thursday 10/8/09 Max pullups and Pushups

Max pullups
40

Max pushups without stopping
77

Tue 10-6-09 Grace and 2krow

grace
30 clean and jerks for time (135lbs)
3:24

2000m row for time
7:47

Friday 10/2/09

21-15-9

Overhead Squat

Burpees

The RX was 95 lbs. I used my body weight. (165lbs)

12:13

Friday 9/25/09 "FRAN" and Update

Fran Friday! We had a competition between the north gym and the valley gym today. Top 3 Fran times wins. The North Gym had 4 people under 3 min today, amazing.

Fran is:

21 thrusters (95lbs)

21 pullups

15 thrusters

15 pullups

9 thrusters

9 pullups

for time

I had high hopes of finishing under 3 min today. My forearms were binding up and I actually fell off of the bar on the set of 9!

I ended up with 3:17

I took a few progress pictures. I have been hovering around 169-171 the last few weeks. Dan tested my body Fat Wednesday. 10.9% I think it is lower though, we will have to do it again.