A Piece of My WOD Has Moved!

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June 29, 2010

"NARF"
(Fran, backwards) 

9, 15, 21 of:

Pull ups
Thrusters, 65#

7:27

**Gotta love "Backwards Tuesday" at the box!

Used the blue band for pull ups...my kip (on the band) is looking & feeling GREAT! I'll be losing the band very soon, I can feel it. As for thrusters, RX was 65# but I did 55# due to shoulder tenderness from yesterday's C&J poor form.

June 28, 2010

"DEATH ROW"

Amrap in 20 minutes of:
Row 500m
10 clean & jerk

**My form on the C&J stinks. During skills practice, I hurt my right shoulder due to poor form...so I went from doing 75# down to just the women's bar. Talk about crappy.

6 rounds + 430m

June 27, 2010

REST DAY!

Box is closed on Sundays, so it's always a rest day...at least until we get the garage finished & our equipment all set up in there :)

Definitely feeling yesterday's WOD today. My butt and shoulders are screaming, but I won't complain about that--gotta love a firm booty and strong, sculpted shoulders.

Must do a stats update very soon--maybe tonight after hubby gets home, I can get him to take a picture & measurements so I can update my progress.

June 26, 2010

"MORNING AFTER WHISKEY ROW"

400m Sprint
400m Sprint backwards
100m Burpee Broad jump, then:
21, 15, 9 of:
Push ups
Squats
Burpees
Finish with:
400m Sprint
400m Spring backwards

**Subbed 100m lunges for Burpee broad jumps due to knee pain.

24:32

June 25, 2010

REST DAY!

June 24, 2010

"TEAM ROW" aka "SURF n TURF"

Max rounds/distance in 20 min:
2 person team:  1 person runs 400m the other rows for distance until the partner returns, then you switch.  Keep going for 20 min.  Your rounds x distance rowed = your score.  The person on the rower cannot start rowing until their partner leaves on the run.

**Teamed up with Kat because we're both injured--I can't run (very well) due to my knee and she can't run OR row very well due to her hammies being ripped out of her butt. Poor thing!

Anyway, we ran 4 rounds x 3936m for  a total score of 15,744

Where Do You Train?

Found this on Practice Crossfit's website and LOVED it!

When you're questioned about where you workout at, what do you say to explain CrossFit? Try some of these the next time someone asks:

-I train in a box. It has walls...sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people.

-I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same.

-I train in a warehouse with no air conditioning and big garage doors. If you didn't know where it was, you would never find it. There is no sign outside. The signs of training are all inside, working, or helping one another.

-I train where advertising is sacrilege. I train where I am a walking advertisement.

-I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud ass music making us go even harder...not elevator bullshit. Real music.

-I train in a place where if I am negative, I will be addressed by at least one person about my stupid ass attitude, and if I am unlucky enough on that day, I may be asked to leave, and come back when Im better, because I am effecting the core by my stupid ass baggage that is meant to be burned at the door.

-I train where if I want to keep my shirt on I can....but there are no rules saying I have to. Where I train if someone disrobes to any level, wears short ass shorts, or is quasi naked after a WOD thats fine...no attention will be paid, because its all about the training, not about meat markets. If you want a pick up joint, look elsewhere.

-I train where Im valued and truly appreciate for showing up and putting forth true, real, demanding effort. 

-I train where I am judged on my movements and attitude everyday. Not because my friends are assholes, because they truly want to make me better at life, and want success for me not injury. A piss poor performance means someone will care enough to help me make it better, and find out why it happened to begin with.

-I train in a place void of gossip. Rumors are unwelcome at all times and if I was stupid enough to ever spout anything negative, or even just not positive about one of my training partners, or any other training location for that matter, I would be crucified on the spot, by any and all in ear shot. Drama queens are eaten alive where I train.

-I train where everyone applauds when I do well, and I applaud for them.

-I train where justification is lucifer, and honesty is gospel. For if I lie, I only fail myself. 

-I train where I am confronted everyday by food Nazis who wont allow me to eat shit and call it gold. Where I train we call bad, bad, quality, quality and everything in between sub-par. Where I train life happens, the difference is, here I have to confront my downfalls and improve not hide them away for tomorrow.

-I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my own when I'm old and gray, not being moved.

-I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty damn good, and I want it to stay that way.

-I train because laziness sickens me, and preventable disease is exactly that...preventable through effort, not medication.

-I train to be different than those before me. To go out swinging, not resting. To live valiantly, not cowardly.

-I train where the floor could double as a pool at times because people actually work hard. I don't care, that's how it should be.

-I train with football players, grandmas, kids, housewives, doctors.

 -I train with people of every walk of life, and if I cared about status...someone would make me leave.

-I train where education daily is paramount, and if I'm not a constant student, I will fail quickly.

-I train where we are all equal, because we truly are. The only thing that separates people is the attitude to believe this is true or not. The ones who believe they are better than others, are so much better....they aren't allowed to train with me.

-I train with people that make my day better.

-I train in a place where I want to be, not a place I feel I have to be.

-I train under expectations. Expectations to be better than yesterday. 

-I train in a community dedicated to the whole. The success of the many. this is the reason we all change and progress so fast. Where I train its not about "I"....its about "us."

I train....what the hell do you?

Please excuse the language...but if you know CF, then you know it's all just part of the culture.

June 23, 2010

"BIG"

 5-5-5-5-5 of Overhead Squats

55-70-85(f)-90-100(x4)

**I hit my PR for OHS today...100#!

June 22, 2010

"REVERSE ANNIE"

10-20-30-40-50 for time of:
Sit ups
Double unders

**Used an AbMat & my lower back got jacked! Raw & red & bloody mess...need to use a mat UNDER the AbMat next time, too! Did 3 single unders per double under (since I can only string a few together at a time right now). So my single unders were 30-60-120-150. Ouch.

10:20 

June 21, 2010

"FATHERS DAY IS OVER"

21, 15, 9 for time:
SDHP 65#
Box Jump 20"
Pull-ups
400m run

**I did 55# SDHP, but probably could have done 65#. I also rowed instead of ran because my knee is starting to act up again and I don't want to push it.

17:something (I forgot)

June 20, 2010

Still sick AND the box is closed.

Going to give it a go tomorrow & see how I'm feeling.

June 19, 2010

Still sick...

June 18, 2010

REST DAY!

But not because it was time. I'm trying really hard to do the 3 on/1 off workout cycle, but it seems my body has other ideas for me. I've felt my body battling a bug for the last week, but I've been pushing through my workouts & trying to flush it out of my system with sweat, water & clean foods.

Well, I woke up this morning with a throat so sore it was almost swollen shut, a nose goes between the extremes of either so stuffed up I can't breathe, or so runny I have to have Kleenex in hand at all times, and an overall achey body. Not sore muscles achey, but sick achey.

Looks like it's a rest day today. Hoping I'm feeling a little better tomorrow so that I can get in there and get my WOD on.

In the 8 days since I joined CFO, I have done 5 WOD's. I've been eating super clean (except for that Jack In The Box last week...oops!) and my body is responding insanely well! Every morning when I look in the mirror, I see more muscles, more definition and I feel stronger. So excited to see where I'm at in a month from now!

June 17, 2010

"BEAR COMPLEX"

5 rounds of 7 reps:
Power clean
Front squat
Push press
Back squat
Push press

Rest between rounds as needed. Do not drop the weight to rest or re-grip during the round, or it's a FAIL.

35/40/40/45/55 

July 16, 2010

REST DAY!

Today was a much needed rest day. It took everything in me not to jet over to the gym for a nice WOD, but I listened to my body & knew that I would only be doing more harm than good by going in today.

Dying to see what tomorrows WOD entails...argh. I love and I hate CrossFit all at the same time!

June 15, 2010

"BACKWARDS TUESDAY"

9, 15, 21 reps of:
Ring push-ups
KB swings 1 pood (35#)
400 M run (backwards)

**first 2 sets of ring push ups were unassisted, last set I used the "backpack"
**rowed 400m instead of running, due to knee injury

14:17  

June 14, 2010

"2009 CROSSFIT GAMES WOD 5"
 
 3 Rounds for time of:
30 Wall Balls, 20lbs
30 Hang Squat Snatch, 75lbs

**I did 10lb wall balls & 35lb hang squat snatches.

24:46

June 13, 2010

REST DAY!

June 12, 2010

"TABATA THIS"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are box jumps, the second 8 intervals are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are over-head squats. There is no rest between exercises.

**31 (9, 4, 5, 13)

June 11, 2010

REST DAY!!

**Took today off to see how my knee was feeling after yesterday's WOD. Knee felt a little sore this morning so I iced it. Feeling great now!

June 10, 2010

3 sets for max weight completed in pounds in 10 min:
Snatch Grip Deadlift x 1
Snatch x 1
OHS x 1
Squat Snatch x 1

Note:  Once you pick a weight and start, you may go up in weight on the next 2 sets, but not down in weight at anytime.

**PVC, 35#, 55#

<>I hadn't done a WOD in almost 4 weeks, after spraining my left LCL doing tuck jumps. Started out slowly using PVC only and then moved up to a 35lb women's oly bar, then added 10lbs to each side, for a total of 55lbs.

Crossfit by Overload!

When we made the big move, leaving San Diego (and ridiculous rent) behind, we made a pact: We would join a Crossfit Box and not look back. No more CF WOD's at the globo gym.

We signed up on Thursday, June 10th and will never look back--we drank the CF Kool Aid long ago, but now, we're addicted to the atmosphere of a box.

May 11, 2010

REST DAY!
(need a day to rest my back...again)

May 10, 2010

For time: 
Run 800m
Row 1k
Run 800m

15:19

**I ended up adding an additional 1k row and an 800m run, but didn't calculate that into my time.

May 9, 2010

"CROSSFIT TOTAL"
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Back squat= 165lbs
Shoulder press= 80lbs
Deadlift= 165lbs

TOTAL= 410lbs

May 8, 2010

REST DAY!

May 7, 2010

REST DAY!

(Not intentional. Finals next week & worked my first 7 hour shift in the PACU. Exhausted)

May 6, 2010

REST DAY!

May 5, 2010

Five rounds of:
5 dumbbell deadlifts
5 dumbbell hang cleans
5 dumbbell push presses
5 dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Round 1- 15lbs
Round 2- 20lbs
Round 3- 25lbs
Round 4- 30lbs
Round 5- 35lbs (fail) **35lb deads, but dropped back down to 30lbs for remaining exercises

May 4, 2010

"BARBARA"
Five rounds, each for time, with precisely three minutes of rest between each round of:
10 pull ups
20 push ups
30 sit ups
40 squats


**Jumping pull ups
**50% of push ups done regular, other 50% done on knees

Round 1- 2:26
Round 2- 3:01
Round 3- 2:41
Round 4- 2:57
Round 5- 2:43
Total Elapsed time (incl 3 min rests)- 28:48

May 3, 2010

For time:
12-9-6
Squat snatch, 65lbs
Chest to bar pull ups

**I used a 30lb preweighted barbell because I injured my back while moving yesterday, so I wanted to play it safe.
**Pull ups were assisted, using purple band.

6:21

May 2, 2010

REST DAY!
(We moved all of the contents of one garage to the new house today. Loaded a 14' U-Haul for 2 hours, drove for an hour & 20 minutes and unloaded the 14' U-Haul for an hour, followed by lawn mowing, weeding & edging).

May 1, 2010

Run 5K.

**I rowed 20 minutes for distance since my knee was still not feeling strong enough to run.

3581m

April 30, 2010

For time:
35 Burpees
30 Sit ups
25 Kettlebell swings, 25lbs
20 Pull ups
15 HSPU progressions

8:31

**Jumping pull ups
**HSPU progressions with knees on 24" box

April 29, 2010

REST DAY!
(forced due to injuring my knee yesterday. Ice & Ibuprofin, every 4 hours)  :(

April 28, 2010

Front Squat
3 3 3 3 3

Round 1: 95lbs
Round 2: 105lbs
Round 3: 105lbs
Round 4: 115lbs
Round 5: 135lbs (1 rep, then my right ACL felt like it was going to pop so I stopped)

April 27, 2010

For time:
15 Handstand push-up progressions
20 Pull ups
25 Kettlebell swings, 25lbs
30 Sit Ups
35 Burpees 


Forgot to time it


**HSPU progressions done with knees on 24" box.
**Jumping Pull Ups
**WOD done unbroken

April 26, 2010

REST DAY!

April 25, 2010

TEAM WOD at CrossFit Level I Cert, completed with 2 other team members:

AMRAP in 12 minutes of:
50 yard sprint
Rest
Kettlebell Swings, 25lbs

Total rep count for KB Swings between 3 people in 12 minutes was 285.

April 24, 2010

TABATA SQUATS
20 seconds of work followed by 10 seconds of rest for 8 rounds of:
Air Squats

Score: 17




"FRAN"
Three rounds, 21-15- and 9-reps for time of: 
95lb thruster
Pull ups


6:30-something (was done at the CrossFit Level I Cert & I didn't ask anyone for my time)


**45lb thruster
**Jumping pull ups

March 30, 2010

Seven rounds for time of:
95lb front squat, 3 reps
7 L-pull ups (assisted)

**4:20

March 29, 2010

Three rounds for time of:
40 single unders
15 box jumps
25lb kettlebell swings, 10 reps

**Forgot to keep time :(

March 28, 2010

REST DAY!
(no more this week!)

March 27, 2010

REST DAY!

March 26, 2010

REST DAY!

March 25, 2010

20mins Elliptical
15 regular push ups
20 assisted HSPU's
Sit ups
50 squats
50 single leg squats (alternating legs)

March 24, 2010

REST DAY!

March 23, 2010

"THE TRIPLET"
For time of:
10-9-8-7-6-5-4-3-2-1
Pull ups (assisted with green band)
Box jumps (20" box)
Sit ups

**9:25

March 22, 2010 (#2)

Ran the boardwalk from the Rollercoaster at South Mission to Law Street & back.

4.23miles

March 22, 2010

4 rounds for time of:
Run 400m
20 box jumps
20 sit ups
50lb thrusters, 8 reps

March 21, 2010

REST DAY!
(because my husband was too sore to WOD!)

March 20, 2010

"NASTY GIRLS"
3 rounds for time:
50 Squats
5 Jumping Muscle Ups
65lb Hang Power Clean, 10 reps

**7:55
(Last round of hang power cleans was bar only {45lbs} due to wrist injury)

March 19, 2010

REST DAY!
(Because we thought we were doing CF Level I Cert this weekend...when really, it's not until April!)

March 18, 2010

Complete as many rounds in 12 minutes as you can of:
10 back extensions
15 knee lifts
20lb overhead squat, 10 reps

**10 rounds

March 17, 2010

"1/2 MURPH"
For time:
Run .5mi
50 squats
75 pull ups
100 push ups
Run .5mi

**I don't remember my time!

March 12-March 16, 2010

REST DAYS!

March 11, 2010

REST DAY!

March 10, 2010

REST DAY!

March 9, 2010

4 rounds for max reps of:
Sumo deadlift high pull
35lb Kettle Bell swings
20" box jumps
20lb wall balls
Flutter kicks

March 8, 2010

10 minutes on Treadmill.
15 minutes on StairMaster.
3 sets of 25 sit ups.

March 7, 2010

REST DAY!

March 6, 2010

For time:
3 Muscle Up Progressions
45lb Back squat, 15 reps
6 Muscle Up Progressions
45lb Back squat, 25 reps
9 Muscle Up Progressions
45lb Back squat, 35 reps
6 Muscle Up Progressions
45lb Back squat, 25 reps
3 Muscle Up Progressions
45lb Back squat, 15 reps

**6:58

March 5, 2010

I don't remember...but I worked out.

March 4, 2010

REST DAY!

March 3, 2010

10 minutes on the Treadmill
10 minutes on the StairMaster
10 minutes on the Elliptical
3 sets of 25 sit ups + miscellaneous ab exercises

March 2, 2010

REST DAY!

March 1, 2010

"WAR FRANK" (altered)
Three rounds for time of:
Run 400m
15 dips
50 squats
50 sit ups

**12:48

Back At It

So I've been working out...but slacking to post anything here.

I'm going to give this another try :)

February 8, 2010

Run 200m
20 box jumps (24")
20 sit ups
15 shoulder presses (15lbs)
(repeat entire round)


Run 200m
20 box jumps (24")
20 sit ups
15 hammers (15lbs)
(repeat entire round)


Run 200m
20 box jumps (24")
20 sit ups
15 tricep pull downs (40lbs)
(repeat entire round)

February 7, 2010

35 minutes on the Elliptical
Various ab exercises
3 sets of 20lb Kettlebell Swings

February 6, 2010

REST DAY!

February 5, 2010

10 minutes on the StairMaster
10 minutes on the Elliptical
10 minutes the Treadmill (sprints)

February 4, 2010

REST DAY!

February 3, 2010

"KELLY"
Five rounds for time of:
Run 400m
15 box jumps, 24 inches
15 wall ball squats, 12lb medicine ball


**37:43

February 2, 2010

REST DAY!

Stats, End of Week 4

Last Week: January 22, 2010

Height: 5'7"

Weight: 130.5 lbs 

Bust: 34" 

Waist: 25" 

Hips: 37" 

Right Thigh: 21.5" 

Left Thigh: 21" 

Right Calf: 15" 

Left Calf: 14.5" 

Right Bicep: 11.5" 

Left Bicep: 11.5" 

Today's Date: January 29, 2010

Height: 5'7"

Weight: 132.5 lbs (2.5lb gain)

Bust: 33" (1" loss)

Waist: 25" (same)

Hips: 37" (same)

Right Thigh: 21.5" (same)

Left Thigh: 21" (same)

Right Calf: 15" (same)

Left Calf: 14.5" (same)

Right Bicep: 11.5" (same)

Left Bicep: 11.5" (same)

February 1, 2010

Five rounds for time of:
70lb Thruster, 5 reps
10 dips
Run 200m


**17:55

January 31, 2010

REST DAY!

January 30, 2010

10 minutes on the StairMaster
10 minutes on the Recumbent Bike ("Hill" setting)
10 minutes on the Treadmill - 60 sec sprints, 60 sec rest

January 29, 2010

As many reps as possible of:

6 minutes Handstand Push Ups

3 minutes Squats

2 minutes Pull Ups

1 minute Push Ups

**79 HSPU's

**101 squats

**27 pull ups

**20 push ups

TOTAL REPS=227

January 28, 2010

**Didn't do a WOD today, but messed around with back squats (5 sets of 5-10, starting with 45lbs and worked up to 95lbs) and played with the rings. I'm working on getting Muscle Ups down before the CrossFit Level I Cert at the end of April.

January 27, 2010

REST DAY!
(threw my back out--again. frustrating!)

January 26, 2010

Three rounds for time of:
Row 500 meters
75lb Thrusters, 4 reps


**27:34

January 25, 2010

For time:
85lb Deadlift, 15 reps
20 Pull-ups
85lb Deadift, 12 reps
15 Pull-ups
85lb Deadlift, 9 reps
10 Pull-ups
85lb Deadlift, 6 reps
5 Pull-ups
85lb Deadlift, 3 reps
1 Pull-up


**7:37

Stats, End of Week 3

Last Week: January 15, 2010

Height: 5'7"

Weight: 131lbs

Bust: 34" 

Waist: 25.5" 

Hips: 37" 

Right Thigh: 21" 

Left Thigh: 21" 

Right Calf: 15" 

Left Calf: 14.5" 

Right Bicep: 11.5"

Left Bicep: 11.5" 

Today's Date: January 22, 2010

Height: 5'7"

Weight: 130.5 lbs (.5lb loss)

Bust: 34" (same)

Waist: 25" (.5" loss)

Hips: 37" (same)

Right Thigh: 21.5" (.5" gain)

Left Thigh: 21" (same)

Right Calf: 15" (same)

Left Calf: 14.5" (same)

Right Bicep: 11.5" (same)

Left Bicep: 11.5" (same)

January 24, 2010

REST DAY!

January 23, 2010

REST DAY!
(I've taken a lot of those this week & only worked out 3 days...will step it up next week)

January 22, 2010

"GRACE"
3 rounds for time of:
45lb clean & jerk, 10 reps
20 sit ups


**5:28

January 21, 2010

REST DAY!

January 20, 2010

"GI JANE"
For time: 
35 Burpee pull ups


**I forgot to time myself :(

January 19, 2010

10-9-8-7-6-5-4-3-2-1 for time of:
box jumps
push ups
sit ups


**7 minutes

January 18, 2010

REST DAY!
(Back still tweaked, dang it)

January 17, 2010

REST DAY!
(I tweaked my back, thus it was a forced rest day)

Stats, End of Week 2

Last Week: January 8, 2010

Height: 5'7"

Weight: 131lbs 

Bust: 34" 

Waist: 25.5" 

Hips: 37"

Right Thigh: 21.5" 

Left Thigh: 21.5" 

Right Calf: 14.5" 

Left Calf: 14.5" 

Right Bicep: 11.5" 

Left Bicep: 11.5" 

Today's Date: January 15, 2010

Height: 5'7"

Weight: 131lbs (same)

Bust: 34" (same)

Waist: 25.5" (same)

Hips: 37" (same)

Right Thigh: 21" (.5" loss)

Left Thigh: 21" (.5" loss)

Right Calf: 15" (.5" gain)

Left Calf: 14.5" (same)

Right Bicep: 11.5" (same)

Left Bicep: 11.5" (same)

January 16, 2010

10 minutes on the StairMaster
10 minutes on the Treadmill - 30 sec sprint, 60 sec rest
10 minutes on the Concept 2 rower - 1663 meters

January 15, 2010

"CINDY"

Complete as many rounds in 20 minutes as you can of:

5 pull ups

10 push ups

15 squats

**I completed 23 or 24 rounds (but I lost count) during the last 5 minutes.

January 14, 2010

REST DAY!
(not feeling well today--sore throat & congested chest)

January 13, 2010

"LYNNE"
Five rounds of:
Max push ups
Max pull ups or beginner pull ups

I worked out at the gym at work today and apparently there isn't a pull up bar so I subbed pull ups for lat pull downs at 50lbs.

**Round 1: 30 push ups / 25 lat pull downs
**Round 2: 28 push ups / 20 lat pull downs
**Round 3: 20 push ups / 18 lat pull downs
**Round 4: 15 push ups / 16 lat pull downs
**Round 5: 15 push ups / 15 lat pull downs

January 12, 2010

REST DAY!
(but not by choice, dangit)

January 11, 2010

Push Jerk 1-1-1-1-1-1-1 reps.


**Rep 1: 65lbs
**Rep 2: 75lbs
**Rep 3: 85lbs
**Rep 4: 85lbs
**Rep 5: 95lbs
**Rep 6: 100lbs
**Rep 7: 105lbs

January 10, 2010

REST DAY!
(much needed)

January 9, 2010

"FRAN"
Three rounds, 21-15- and 9-reps for time of: 
95lb thruster
Pull ups


5:32


**30lb thruster
**Pull ups done using green band for assistance.
**Jumped rope for 20 mins after WOD.

Stats, End of Week 1

Start Date: January 1, 2010

Height: 5'7"

Weight: 133.5lbs

Bust: 33.5"

Waist: 26"

Hips: 37"

Right Thigh: 21.5"

Left Thigh: 22"

Right Calf: 14.5"

Left Calf: 14.5"

Right Bicep: 11"

Left Bicep: 11

Today's Date: January 8, 2010

Height: 5'7"

Weight: 131lbs (2lb loss)

Bust: 34" (1" gain)

Waist: 25.5" (.5" loss)

Hips: 37" (same)

Right Thigh: 21.5" (same)

Left Thigh: 21.5" (.5" loss)

Right Calf: 14.5" (same)

Left Calf: 14.5" (same)

Right Bicep: 11.5" (.5" gain)

Left Bicep: 11.5" (.5" gain)

(photos taken 1/8/10)

January 8, 2010

Power clean 1-1-1-1-1-1-1 reps.


**Rep 1: olympic bar + 5 on each side (50lbs)
**Rep 2: olympic bar + 10 on each side (65lbs)
**Rep 3: olympic bar + 15 on each side (75lbs)
**Rep 4: olympic bar + 20 on each side (85lbs)
**Rep 5: olympic bar + 25 on each side (95lbs) 
**Rep 6: olympic bar + 25 on each side (95lbs)
**Rep 7: olympic bar + 27.5 on each side (100lbs)

January 7, 2010

REST DAY!

January 6, 2010

Three rounds for time of:
20 thrusters 
10 pull ups


8:34
**20lb thrusters
**Pull ups done using purple band for assistance

January 5, 2010

Three rounds for time of:
Run 200-400 meters
15 sit ups
15 hip extensions

13:00
**Ran 400 meters at 7.2 for Round 1, 7.0 for Round 2 and 8.0 for Round 3

January 4, 2010

REST DAY!

January 3, 2010

**Today is a rest day. I chose to do Cardio.

10 minutes on the StairMaster
10 minutes on the elliptical machine
10 minutes on the upright bike

January 2, 2010

"BARBARA"
Five rounds, for time of:
5 pull ups
10 push ups
15 sit ups
20 squats
Rest for three minutes precisely between rounds.


21:23
**Pull ups done using green band for assistance
**Last 4 push ups on Rounds 4 & 5 done on my knees

January 1, 2010

"CINDY"
Complete as many rounds in 20 minutes as you can of: 
5 pull ups
10 push ups
15 squats


11 rounds in 20:01.7
**Pull ups done on assisted pull up machine at 90lbs
**Last 2 sets of push ups were done on my knees
**Squats are a piece of cake
**Currently, my arms are shaking just lifting a glass of water to my mouth