Saturday August 29, 2009

1 Big Loop Run w/ Medicine Ball (14lbs)
30 Medicine Ball Up Downs (4lbs)
30 Mountain Climbers
5 Heavy O-Head Squats (60lbs)

3 Rounds

17:09

This workout was fun, except the Big Loop Run w/ the medicine ball... I couldn't find a comfortable position to hold that ball and run at the same time... I struggled for sure... LOL...

Friday August 28, 2009

400m Run
30 DB Dead Lifts (20lbs)
30 Sit Ups

4 Rounds

16:28





Finisher
Tire Drags

Floor KTE

Planks

Flutter Kicks

Thursday August 27, 2009

Split Jerk 6X4

55X4
65X4
77X4
82X4
87X4

Worked on Snatches
Empty Womans Bar (not sure how many reps)
45lbs (not sure how many reps)

Then we did a short metcon;
10 Minute Cap

Max Pull Ups then you go and row for calories the amount of pull ups you did... Work up to 75 within the 10 minute cap...

44 Max Pull Ups & Calories Rowed

Wednesday August 26, 2009

DB Weighted Lunges to Fence & Back (15lbs)

21 Pull Ups (NO BAND YAY)

21 Hang Squat Cleans (55lbs)

DB Weighted Lunges to Fence (15lbs)

15 Pull Ups

15 Hang Squat Cleans (55lbs)

DB Weighted Lunges to Fence (15lbs)

9 Pull Ups

9 Hang Squat Cleans (55lbs)

19:02

I hated the lunges in this workout... I think it was the hardest part of the workout and it was hot and the sun was beating down on us... Ugh... LOL... Very proud of myself that I did all my pull ups without a band... YAY for EMI GG... And the Hang Squat Cleans, I really like these except I get pretty good bruises on my legs and I'm getting the hang of them better with each try... YAY :)

Tuesday August 25, 2009

Worked on Cleans, Snatches and Rope Climbing


2 Position Squat Clean
From Floor to Squat Clean
77X4
87X4
97X4

From Hang Position to Squat Clean
77X4
87X4
97X4

2 Position Snatch
From Floor to Snatch
55X4
55X4

From Hang Position to Snatch
55X4
55X4


1 Rope Climb, we were suppose to do 5 but I really sucked at it... LOL... I got to the top and then as I was coming down I lost my footing on the rope and slid down the rope, I got a burn on my right leg and my hand, so I gave up... Hopefully next time I will be better at it and do the 5 as wanted by Santos...

Friday August 21, 2009

6pm Class cheez'n it up after Fight Gone Bad...












We were suppose to make a funny pic but nobody but me and Megan did anything... What party poopers... LOL












Me foam rolling before the workout... The foam roller is definately my friend before and after the workouts... :)












"Fight Gone Bad"

1 Minute Wall Ball (14lbs)
1 Minute Sumo Dead Lift High Pulls (50lbs)
1 Minute Box Jumps
1 Minute Push Press (50lbs)
1 Minute Row for Calories

3 Rounds

206 Reps

This was my first time doing this workout... It was a hard!!! I definately wanna do better than I did this time on the next go round for this workout...

Thursday August 20, 2009

Front Squats

99X3
109X3
114X3
119X3
124X3









Last time I did front squats, I got 99X5, so I progressed pretty good, went up by 25lbs... It helps when I got Megan and Sky putting on the weight and pushing my ability... Thanks guys...

Strict Knees-to-Elbows
3 Sets of 15

Tabata Rowing
8 Rounds of 20 seconds of rowing and 10 seconds of resting; rowed 705 meters...

Wednesday August 19, 2009

400m Run
5 Bear Crawls
20 Renegade Rows (20lbs)

4 Rounds

21:57

Bear crawls were harder than I thought... It was my first time doing them in a workout... Yikes... I will know what to expect next time we do them... :)

Double Unders: 7 minutes to go as high as you can on the ladder for this finisher...

5-10-15-20-25-30-35-40-45-50

I only got to 14... LOL... 5-10-14

Look at me go... My hair is going out of control... But I would have to say I did pretty good for my double unders... I haven't gotten more than 5 in a row in a long time... So I was pretty proud of myself... I think this was a great way to work on double unders too... Especially for the Filthy Fifty, which is probably coming up pretty soon...

Tuesday August 18, 2009

Split Jerk;
55X3
65X3
75X3
83X3
93X3

Muscle Snatch w/3 O-Head Squats;
15X2
35X1
40X1
45X1
50X1
55X1

While working with Veronica on my snatches I was at a wider squat, I started working on doing my squat more narrow... Its working out so far working on doing the muscle snatch to an OHS... We will see when I do the Snatch from the ground into the OHS... Wish me luck... LOL :)

Then we did a quick workout; must do within 10 minutes;

10-8-6-4-2
DB Push Press (20lbs)
KB Swings (35lbs)
1 P-Hill Run

Saturday August 15, 2009

Megan and I worked with Veronica on Snatches, Cleans & Jerks, Thanks Veronica!!

Friday August 14, 2009

Max Reps in 15 minutes;

10 Wall Ball (14lbs)

5 Burpees

200m Run

7 Rounds w/ 10 Wall Balls

Afterwards we worked on Handstand holds for 2 minutes

Thursday August 13, 2009

We worked on more snatch work

Clean Pulls
55X5
65X5
70X3
70X3

Snatch Balance
55X5
65X5
70X3

Then followed we did a quick workout;

7 DB Push Press (20lbs)
7 Broad Jumps
1 Sprint (Fence & Back)

5 Rounds

6:09

Wednesday August 12, 2009

200m Run
30 Weighted Lunges (25lbs)
20 Pull Ups (MM Band)
30 KB Swings (35lbs)
20 Med Ball Cleans (14lbs)
400m Run
30 Weighted Lunges (25lbs)
20 Pull Ups (MM Band)
30 KB Swings (35lbs)
20 Med Ball Cleans (14lbs)
200m Run


20:00


This was a killer workout... I could have done better but I felt like I couldn't catch my breath... I need to concentrate more on my breathing during the workouts, especially on a hard wokout like this with alot of reps...

Tuesday August 11, 2009

Snatch Practice @ 55lbs

7 Hang Power Snatches (35lbs)
7 Burpees

7 Rounds

7:59

Monday August 10, 2009

200m Run
10 Box Jumps (18inches)
10 Push Ups (MM Band)
1-Fence Run
6 Rounds +
10 Box Jumps (18inches)
10 Push Ups (MM Band)
200m Run

10:08

Push Press;

55X5
65X5
70X5
75X5

Friday August 7, 2009

21 Double Unders
15 Cleans (55lbs)
9 Lateral Burpees

Max Rounds in 15 min.

4 Rounds

Afterwards we worked on weighted sit ups w/ 25lbs 4 sets of 12

Thursday August 6, 2009

20 Lateral KB Swings (35lbs)

12 DB Weighted Lunges (25lbs)

200m Run

5 Rounds

13:00

We worked on Snatches after the workout... I was a little rusty to begin with, but I started getting the hang of it by the time we were done... Its a hard movement... Because we started our snatches from the ground, instead of starting in the hang position when we worked on them before... Snatch weight was 43lbs...

Wednesday August 5, 2009

10-1 Wall Ball & D-Ball Slams (12lbs)

3:59

I knocked off 25 sec off my last time... YAY :)

Max Dead Lift

121X5
141X3
151X3
171X1
181X1
191X1
196X1

I went up 31lbs from my last Max Dead Lift... I was so excited... WHOOP WHOOP... YAY for EMI GG!!!!

Tuesday August 4, 2009

200m Run
5 Push Jerk (43lbs)
7 Pull Ups (MM Band)
9 Box Jumps

7 Rounds

19:05

I was a little ditsy cuz I did 7 Push Jerks instead of 5... I think I was confused cuz of the 7 Rounds... I dunno... Whatever... LOL... This was a harder workout than I thought... 7 Rounds is a long time but I finished with a good time...

Monday August 3, 2009

"Nancy"

400m Run
15 O-Head Squats (15lbs)

5 Rounds

14:50

I wish I could have done more weight, but due to my little shoulder injury on Friday I wasn't able to do more than 15lbs... Hopefully in the next few days my shoulder will be 100% and I will be able to handle more weight... In the mean time, its recovery time... LOL

Finisher; 3 1min rounds @ each station
Pass Throughs
Ab Roler
Knees-to-Elbows

I subbed out Ab Roler for Sit Ups w/12lb ball... I did what I could for KTE due to my shoulder... Didn't want to strain it...

Friday July 31, 2009

"Filthy Fifty"

50 Box Jumps (24 inches)
50 Jumping Pull Ups
50 KB Swings (35lbs)
50 Lunges
50 Knees-to-Elbows
50 Push Press (45lbs)
50 Back Extensions
50 Wall Ball (12lbs)
50 Burpees
50 Double Unders

So... I didn't finish this workout due to an injury... Ugh.. I got to Push Press and I started it and my left shoulder got a sharp/pulling pain... I walked it off and rubbed my shoulder for a few seconds, went back to the bar and tried it again, but it hurt more... I rubbed it again and tried it once more and I couldn't even pick up the bar with my left arm cuz my arm was getting numb and tingly all the way down my arm... Santos asked what was wrong and he told me "No More for today" Ugh... Wanted to finish but had to think about my safety first... Didn't want to make things worse...

Better luck next time... :)