Friday 7/9/10

4X5 Dips w/a green band

200m run
30 sit ups
20 DB weighted lunges (20)
10 DB push press each arm (20)
400m run
30 sit ups
20 DB weighted lunges (20)
10 DB push press each arm (20)
200m run
30 sit ups
20 DB weighted lunges (20)
10 DB push press each arm (20)
400m run
30 sit ups
20 DB weighted lunges (20)
10 DB push press each arm (20)

18:00

Finisher; 3 minutes of planks

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Wednesday 6/9/10

Warmup 3 rounds of
1 min planks
30 sec of bicycles
15 v-ups

Strict Press 5X4
45, 55, 58, 60

10-1 wall ball D ball slams
Wall ball @ 14lbs
Dball @ 15lbs

4:52 RX

My old time was 3:52 but I was only using a 12lbs wall ball and dball so I did pretty good I think!! Lol

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Monday 6/7/10

400m Run w/phill
21 box jumps (20 inches)
12 bodyweight deadlifts (126lbs)

3 Rounds

14:35

Finisher:
2 200m walk w/25lb plate overhead

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Saturday 6/5/10

Warmup:
20 sit ups
20 Mountain Climers
But kicks to fence
High knees back
3 rounds

WOD
350m Row
200m Sandbag Run (50lbs)
30 Sandbag Lunges (50lbs)
10 Double Unders
350m Row
200m Sandbag Run (50lbs)
20 Sandbag Lunges (50lbs)
20 Double Unders
350m Row
200m Sandbag Run (50lbs)
10 Sandbag Lunges (50lbs)
30 Double Unders

20:20

Finisher:
100 leg lifts

It was a hot morning n this workout was hard cuz my legs were shot from yesterdays workout!! So it sucked!!

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Friday 6/4/10

Front Squats 4X5
99, 109, 114, 121

5 Pull Ups
10 Push Ups
15 Body Weigt Squats

Reps in 5 min n 2 min rest

3 Rounds

1st: 2 rounds w/ no band on push ups n 2 rounds w/ band
2nd: 4 full rounds w/band
3rd: 3 full rounds w/ 5 pull ups
Total: 11+5 pull ups

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Wednesday 6/2/10

200m Run
4 Bear Crawls
10 Pull Ups
10 KB Snatches each arm (26lbs)

4 Rounds

14:XX

Good workout! Got huge bruises on my forearms from the good ol snatches n I can't remember my time rite now! But I think it was 14 something or other! Lol

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Saturday 5/29/10

4 minutes to do the following in 4 rounds in between 1min rest

200m run w/a 50lb sand bag then
AMRAP of
7 DB push press (22.5lbs)
7 Dball slams (15lbs)
Fence sprint

1st round: 3 rounds w/7 DB push press
2nd round: 2 rounds w/7 DB push press
3rd round: 2 rounds w/7 DB push press
4th round: 2 rounds w/7 DB push press

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Thursday 5/27/10

So I found out today that I ssssuuuucccckkkkk @ bench press! Lol I just have never done it so I'm weak!!!

Didn't do o-lifting but I joined the 5pm class; it was a good one!

Started w/turquish get ups 3 on each arm n after each set do 10 double unders
1st set @ 15lbs
2nd set @ 20lbs

5 rounds of bench press @ 83lbs and pull ups for reps
Bench press: 3, 2, 2, 2, 2 = 11
Pull ups: 15, 10, 10, 10, 12 = 57
total reps: 68

Good workout and hopefully next time ill be able to do more reps @ 83lbs; well see!!

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Wednesday 5/26/10

Deadlift 4X3
165X3, 175X3, 185X3, 190X3

20 KB Swings (35lbs)
10 Push Jerks (65lbs)
200m run

3 rounds + 10 KB Swings

Started the workout with 75lbs for the push press but of course for sum reason my left arm/shoulder got a sharp pain when putting the weight above my head...so um yeah ugh guess I'm not fully recovered from saturday! Lol

Good workout though!

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Saturday 5/22/10

So Saturday was crazy!! But fun!!

WOD #1: 350m row, 75m phill run w/50lb sandbag run to 100m 140lb farmers walk; 5:44

WOD #2: Max box jump starting w/30 inch box n max strict press; 43 inch box jump n 75lb strict press

WOD #3: Tabata 20sec of work 15 sec or rest 4 stations; 5 rounds
44lb KB swing, lateral burpees, 15lb weighted pull ups, 87lb power clean; 103 reps

WOD #4: Max front squat reps @ 105lbs; 11 reps

WOD #5: 5 deadlift @ 155lbs, high handle sled push w/2 25lb plates, 7 KB snatches @ 35lbs each arm, low handle sled push; 4 rounds
DNF ugh

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Thursday 5/20/10

Again went to the gym but no o-lifting but I worked on my strict press, which I pretty much suck at it, I'm so weak but whatever! Then I tried for 185X5 deadlift...I did it n it was hard, not so sure I can do it for 4 rounds!! So pretty much sat competition is gonna be a rough one to say the least!!

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Tuesday 5/18/10

So it's been about 2 months since my last post n that's pretty bad!! So I promise I will keep it up to date from here on out! Anywho =)

So I went to o-lifting n didn't do one snatch or clean and jerk! Lol instead I decided to see if I can farmers walk w/ 140lbs, box jump @ least 30inches n clean n front squat 105lbs!

Figuring out that it is possible is great, except I didn't do them in a workout, so I'm gonna get worked on Saturday @ the Strongman Competition!!

Oh well it's all about giving it ur all, having fun n for the experience!!!

So wish me luck!!!

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Monday January 18, 2009

20 Double Unders
10 Hang Power Snatches (55lbs)
2 Sled pushes w/20lbs

4 Rounds

10:31

Last time I did this workout I didn't finish.. I got through 3 rounds and quit.. So I am very happy this time cuz I finished and I did it in pretty good time.. I wasn't as far behind Megan as before! LOL :)

Friday January 15, 2009

400m Run
21 Power Cleans (65lbs)
21 KB Swings (35lbs)
400m Run
15 Power Cleans
15 KB Swings
400m Run
9 Power Cleans
9 KB Swings

11:53

My running felt so sluggish... Whatever! LOL It was a good and quick workout!! :)

Wednesday January 13, 2009

(3) 5 Minute Rounds
w/2 Minutes Rest between rounds

5 Pull Ups
10 Push Ups (MM Band)
15 Body Squats

8 Full Rounds
1st Round: 3 Full Rounds + 5 Pull Ups
2nd Round: 2 Full Rounds + 5 Pull Ups + 5 Push Ups
3rd Round: 2 Full Rounds + 5 Pull Ups

Back Squats 3X5

95X5
115X5
125X5
125X5
125X5

Tuesday January 12, 2009

Snatches @ 75%
4X2 @ 70lbs

Clean & Jerks
3 Cleans 2 Jerks

70% @ 85lbs X2
75% @ 90lbs X2

Clean Pulls

100% @ 121lbs X3
105% @ 131lbs X3
110% @ 133lbs X3

Monday January 11, 2009

"Jackie"

1000m Row
50 Thursters (45lbs)
30 Pull Ups

12:03

I beat my last time by 1:59!!!! Super Stoked... And I beat my 1000m row from before by 32 seconds! Super Super stoked... I thought I was gonna suck @ my time... But I prooved myself wrong! LOL YAY :)

Finisher (Abs)

V-Ups (15)
Weighted Sit Ups (25lb plate)
Med ball side to side's (name????) LOL

3 Rounds

Saturday January 9, 2009

7 Burpees
7 Broad Jumps (Crack to Crack)

7 Rounds

9:XX

I can't remember my exact time and I forgot to write it on the board... My bad... LOL

Finisher

Farmers Walk to the fence and back (4X)
1st time: (2) 30lb DB's
2nd time: (2) 35lb DB's
3rd time: (2) 40lb DB's
4th time: (2) 35lb KB's

That was harder than I thought... Man O Man... I couldn't do the 45lb DB's, so I just did the KB's! LOL

Friday January 8, 2009

"Code Brown" Kind of... LOL

400m Run
20 KB Swings (35lbs)
20 DBall Slams (12lbs)
400m Run
15 KB Swings
15 DBall Slams
400m Run
10 KB Swings
10 DBall Slams
400m Run
5 KB Slams
5 DBall Slams

14:32

So I was told by Santos to take the first round off and start at 20 instead of 25 because I've been sick and he didn't want me to overdue it... So I did... Thank god cuz I was dying... LOL :)

Front Squats

55X5
65X5
77X5

Thursday January 7, 2009

Hang Snatches @ 70%X3
25kg = 55lbs
27kg = 60lbs
29kg = 65lbs

Snatch Pulls
100% @ 42kg = 94lbsX3
105% @ 45kg = 99lbsX3
110% @ 49kg = 109lbsX3

Rack Jerks
45kg = 99lbsX3

Back Squats
45kg = 99lbsX2

Getting stronger I think daily but ugh... Need to do better! But it will only take time! LOL

Wednesday January 6, 2009

10 Burpees
Rack Position walking lunges (55lbs)
10 Hang Power Cleans (55lbs)
200m Run

4 Rounds

14:31

Those rack position walking lunges were harder than I thought... I tried to do 65lbs to start and had to go down in weight... Let me tell yas, by rear is so sore from them... OMG...

Good workout tho! :)

Tuesday January 5, 2010

Wholy Smokes it "2010" WOW :)

Snatches
75%/2
80%/2 X2
85%/1 X3

Clean & Jerks
75%/3
80%/2 X2
85%/1 X3

Front Squats
75%/3 X2
80%/3 X3
85%/2 X3

Thursday December 31, 2009

200m Run
18 Pull Ups (red band)
18 KB Swings (35lbs)
200m Run
15 Pull Ups
15 KB Swings
200m Run
12 Pull Ups
12 KB Swings
200m Run
9 Pull Ups
9 KB Swings
200m Run
6 Pull Ups
6 KB Swings

14:41

Double Under Circuit got to 20 in a row
Abs: V-Ups, Flutter kicks

Had to use a band in my pull ups cuz my chest was still way sore and I felt weak doing one pull up!! Gotta get my strength back up after being sick... And my endourace sucks... Need that back up too.. Ugh... Good workout tho! :)

Wednesday December 30, 2009

1 Minute Dips (w/purple band)
1 Minute Med Ball Cleans (15lbs)
1 Minute Jump Rope

7 Rounds

49 Reps

Power Cleans

35kg = 77lbsX5
45kg = 99lbsX3