Tuesday

Tuesday's WOD

back squat

1-1-1

100-115-135

3x max dips (w-band, standing)

3-4-3

AMRAP in 12 min of

12 Front squat (20# db on shoulders)

12 dips (b-band knees)

5 + 12 fs

My mom and I are off to the BIG APPLE!! See you all on Monday!

Death by Suicide

Monday's WOD

Death by Suicide

1st round: 1, 20m sprint

2nd round: 2, 20m sprint

3rd round: 3, 20m sprints

etc...

7 rounds + 150m

So no WODs took place in Huntington, but there was a lot of wake boarding, stand up paddling!!

130

Nicole

One of my favorite places; Huntington Lake, Ca

Saturday's WOD

Nicole

20 min of

400m run

max pull ups (blue band)

(score is the # of pull ups completed)

13-10-10-10-10-11

total: 64 (PR)

Last time I did 63 on the green band, my super excited about this PR!! My mom and I are leaving to go up to Huntington Lake this afternoon for a week...I have a few WODs in mind for our week away.  It will be interesting to see the effects of the high altitude, I know its going to be a lot harder!  

129

Know Pain, Know Gain

Friday's WOD

Know Pain, Know Gain

5 rounds for time of:

15 Wall Balls (10#/9ft)

15 Sumo-deadlift High-pulls (33#...effed that one up)

15 Burpees

16:03

I thought I had 45# for the SDHP but after the WOD I realized it was only 33#.  Next time, RX'd, and I'll double check the weight before :)

128

OHS

Wednesday's WOD

Overhead Squat

1-1-1-1-1

35-40-45-50-55

then 3 rounds of 

100 m farmers walk (30#)

200 m run

15 pull ups (blue band)

10:42

It was my first time doing weighted OHS today, it felt pretty good.  On a side note, I went to the dentist today and was told that my plaque levels were zero to low or something like that.  She started talking about how that was really good and how some people just have different types of plaque that can cause more or less harm.  Then I asked what my levels were the last time I was in 6 months ago and she said that it was moderate.   She  then went on about how diet can affect the plaque in your mouth. We obviously know that eating a ton of sugar, drinking soda, ect is not good for your dental hygiene, but it was interesting to hear how a healthy diet can affect the type of plaque not just the amount. 

126

20-15-10-5

Tuesday's WOD

20-15-10-5

KBS (35#)

Pushups (knee)

rest 3 minutes, then

20-15-10-5

DB push press (20#)

Box jumps (20")

14:05

First time using the 35# kettlebell today.  It felt pretty good, I didn't do all the reps unbroken but I definitely think it was time to move up.

125

Back from Aromas

Monday's WOD

3 rounds of:

2 minutes - Max Strict Pull-ups

2 minutes - Rest

30-13-11  (I was told that I was kipping a little bit, but I wasn't trying to, next time 100% strict)

For Time:

400m Walking Lunge

18:59

Wow, what an awesome weekend!  Being able to see so many amazing athletes perform such grueling workouts was so inspiring.  Watching Jason Kalipha collapse to the ground before the first run was over then get up, finish the run, and get 5th place over all was unreal.  I can't wait for next year!!

124

10K!

Wednesday's WOD

Run 10K

67:43

I knew it would happen eventually and I was always really scared of this one, but surprisingly it wasn't as horrible as I thought it would be.  My mom and I ran together for pretty much the whole time.  My goal was to finish with out walking and we both did it! Next time sub 60!

zone: 123

Fran won

Tuesday's WOD

Fran

21- 15-9

Thrusters (53# 1st round, 43# 2nd/3rd)

Pull Ups (blue band)

10:11

I let Fran get the best of me today.  The first round was too heavy and I already felt defeated by the time I was on my 15th rep.  I guess you can't PR every time. 

zone: 122

Goal: Fran RX'd by July 2010

wall ball running

Monday's WOD

5 rounds

200 m wall ball run (10#)

10 burpees

13:38

Man that 10# makes a huge difference.  No wonder I used to hate running so much!! After the WOD I worked on my pull ups and hand stands.  Faith gave me a good idea to add one pull up every week.  Last week I did one, so my goal for this week is to link 2 (we'll see how that goes because it's going to be a short week).

zone: 121

HAPPY 4TH!!

Saturday's WOD

Deadlift 3-3-3 reps

155-155-155

4 rounds for time of:
50 jumping squats (in place of 20 lunges/25 squats)
100m Broad Jumps

29:00

zone: 120

Filthy Fifty

Thursday's WOD

"Filthy Fifty"

For time:

50 Box Jumps (20" box)

50 Jumping Pull-ups

50 Kettlebell Swings (26#)

Walking Lunge, 50 steps (I did squats)

50 Knees 2 Elbows (more like tuck ups...I'm getting higher though)

50 Push Press (33#)

50 Back Extensions

50 Wall-Ball Shots (10# to 8ft)

50 Burpees

50 Double-Unders (tuck jumps)

35:24

Wow. That was filthy to say the least.  I was chipping away at everything ok until I got to the last thing, I did about 10 jumps and couldn't breathe anymore.  This was the first WOD I actually thought I might not finnish.  I'd wait a few seconds, trying to take deep breaths then do a few more jumps but the feeling came right back.  But, I knew I couldn't quit.  I've never been one to say I cant do something and it wasn't going to happen tonight.  It made me feel better knowing that there was a highly trained paramedic (my brother) standing a few feet away... just incase.  I don't know how I finished but I did.  My goal for next time: RX'D (hopefully it will be a while)

zone:119