January 6, 2011

WOD

3 Rounds for time:

20 Box Jumps, 24" box
15 Back Squats, 95 lbs.
10 Burpees
5 Squat Clean Thrusters, 95 lbs.

Time 9:13

I felt bad after this WOD.  I couldn't catch my breath and I felt that I should have been around 8:30.  Overall just a bad performance.

December 31, 2010

WOD

50 Burpees
30 Sumo Deadlift High Pulls (95 lbs. for men/55 lbs. for women)
75 KB Swings (55 lbs./35 lbs.)
40 DB Squats (50 lbs./25 lbs.)
100 Box Jumps (18" box)
50 Jump & Touch
100 Show Hands Push Ups
40 Hang Cleans (95 lbs./55 lbs.)
75 Sit Ups
30 1 Arm DB Press (50 lbs./25 lbs.)
50 Double Unders
800 meter run

Time: 40:50

Eight of us got together and did this WOD as teams.  Team 1 was Lucas, Teresa, Gage, and Terri.  Team 2 was Me, Cate, Laura, and Mr. Sips.  The rules were that everyone had to do every movement in the exact order and you couldn't start the movement until the person on you team was finished with all reps of the movement.  Our team times were 1 hour, 2 minutes, and 53 seconds for Team 1 and 57 minutes and 7 seconds for Team 2.

December 25, 2010

Christmas in St. Louis

WOD

10 rounds for time:

5 pull ups
10 SHPU
15 Sit ups
20 Air Squats

Time: 13:16

After a good week of working out I wanted to get one more WOD in before a scheduled rest day. I did this workout in Terri's sister's basement. My whole body was still very sore from this past week of lifting and boot camp.

Monday, December 6, 2010

WOD #1

For Time:
Run 800 meters
40 Box Jumps
Run 400 meters
30 Burpees
Run 400 meters
20 Thrusters, 95 lbs.
Run 400 meters
10 Pull Ups
Run 400 meters
30 Wall Balls, 20 lbs.
Run 800 meters

Time: 27:15

WOD #2

For Time:
50 Double Unders
50 Sit Ups
40 Double Unders
40 Sit Ups
30 D.U.
30 S.U.
20 D.U.
20 S.U.
10 D.U.
10 S.U.

Time: 10:47

Friday, November 26, 2010

WOD

ISU Track

5 Rounds for time:

800 meter run
30 KB swings, 55 lbs.
30 KB high pulls, 55 lbs.

Time: 35:05

This workout was worse than I thought it would be. I met Lucas, Tony, Cate and Kelly at the ISU track this morning.  It was about 30 degrees with what felt like a 15 degree wind chill.  After this workout was done my lungs were on fire and I was glad it was over.

Tuesday, November 9, 2010

WOD

Played four games of racquetball. I lost all four.

11-15
9-15
6-15
9-15

I am getting used to these scores as they seem to be an occurring theme when it comes to my racquetball.

Monday, November 8, 2010

WOD

Repeat 500 meter rows w/ 2 minute break in between each set

1 - 2:15.6 (warm up)
2 - 1:37.8
3 - 1:38.1
4 - 1:39.2
5 - 1:38.7
6 - 1:42.0

I needed to get on the rowing machine today to switch things up a little bit.  After working out last night and struggling to catch my breath after each set of KB swings, I am going to have to step up my cardio.  I felt good all the way through this WOD and am a little disappointed that my last 500 meters wasn't done under 1:40.  The last time I did this workout I set a PR on the first 500 meters and then struggled to get through the rest of the workout.

Last night I went down to the basement to workout and watch a little football.  I worked on pull ups, doing wide grip, reverse grip, and regular grip strict pull ups.  Then:

Strict Press
1 x 10, 40 lbs DB
1 x 10, 45 lbs DB
1 x 10, 45 lbs DB

KB Swings, 55 lbs KB
3 x 30

Triceps/Overhead Extensions from back, 55 lbs. KB
10-9-8-7-6-5-4-3-2-1