6/28/10 "The Air Force WOD"

For time:
20 Thrusters (65lbs x 10, 55 for the rest)
20 Sumo deadlift high pulls (65 lbs, 55lbs)
20 Push jerks (55 lbs for awhile, then 45 lbs)
20 Overhead squats (45 lbs x 3, rest 35 lbs)
20 Front squats (35 lbs)

At the beginning of every minute do 4 burpees (did 68 total)

16:58 THIS WOD MADE ME WANT TO CRY... WORST EVER!!!!!

6/23/10

Find 1 Rep Max of Snatch

75 lbs (did 2 rounds at this wt)

Failed many times at 80 lbs.... then couldn't get 75 again so my muscles were shot

6/22/10 "Bumper to Bumper"

For time:

50 Squats with Bumper Plate, 25lb RX
50 Lateral Jumps over the Bumper Plate RX
50 Weighted Push Ups with a Bumper Plate on back 10 lbs on knees
200m OH Bumper Plate run 25lb RX
200m OH Bumper plate walking lunges 25lb RX

31:10

See improvements from 3/30/10 in weights (slower time) plus it was 95+ degrees today

6/17/10 "Play the Hand You're Dealt"

Your coach will randomly draw playing cards from a full, shuffled deck. As a group, you will perform the tasks that correlate with each card (everyone must perform the tasks!). Complete as many cards as possible in 35min.

2= 2 Manmakers x 1
3= 3 Tire Flips (use a partner if necessary) x 2
4= 4 100m Sprints (the entire length of the CFS backlot) x 1
5= 5 Turkish Get Ups (r/l=1) x 1
6= 6 Toes to Bar (or Knees to Elbows) x 2
7= 7 Burpee Pull Ups x 5
8= 8 Box Jumps x 1
9= 9 Ring Dips (or 18 Box Dips) x 2
10= 10 Ring Rows x 2
Jack= 30 Air Squats x 2
Queen= 20 Push Ups x 1
King= 10 Pull Ups x 3
Ace= Run 400m x 1
Joker= Trainer’s choice (did once after WOD)

Class completed 24 cards (hellicious WOD, but felt good after)

6/16/10

Find 5 rep Max in bench press

Do 30 sec of double unders between sets

75 lbs, 80lbs x 1

(not sure that i totally touched my chest with each rep... most DU's in a row was 3)

6/15/10

Perform The Following For time:

20 Thrusters, 45 lbs

30 KB Swings, 16kg rx

15 Thrusters,

45 SDHP, 45 lbs

20 KB Swings

10 Thrusters

60 Sit Ups

30 SDHP

10 KB Swings

5 Thrusters

~23: 48 (this SUCKED!!!)

6/14/10

AMRAP 20 Minutes:

As many rounds as possible in 20 minutes:

10 Second L-Sit and L-Hang (alternate between the 2 each round)
10 Pull Ups
10 Ring Push Ups

7 ROUNDS

(I ROCKED the kipping pull-ups even though I ripped my left hand!! :))

6/10/10

2 Minutes Max Reps Sit Ups
Rest 1 Minute
2 Minutes Max Reps Floor Wipers, 135/95lb
Rest 1 Minute
2 Minutes Max Reps Knees to Elbows
Rest 1 Minute
2 Minutes Max Reps Air Bicycle, R/L=1
Rest 1 Minute
2 Minutes Max Reps Sit Ups

221 Reps (I think?)

followed by "Post WOD WOD" of max jumping squats 2 min-rest 1 min- push-ups- " "- burpees- " "- 200m run

And I beat Sam in warm-up 50 squat race butt to ball :)

6/7/10

For time:

30 Squat Box Jumps, 20″

Row 500m

30 Deadlift, 95lb

7:24 RX

6/4/10

Find 1 Rep Max for Clean & Jerk:

95 lbs (kept failing on the jerk with 100 lbs and was feeling like crap :( )

6/3/10

30 KB Swings…then, (16 kg)

6 Rounds:

3 MuscleUps (scale 9 Pull Ups & 9 Ring Dips each round) (unassisted kipping pullups, skinny band dips)

5 1-arm KB Clean & Press, right arm (10 kg)

5 1-arm KB Clean & Press, left arm

7 Parellette Push Ups (knees)

…finish with 30 KB Swings.

30:22

6/1/10

10 Snatches, 65 lb
25 Ring Rows lean back
50 Double Unders (50 lateral parallette jumps instead)
60 1-arm KB row right 15 lbs (started w/ 20lbs)
60 1-arm KB row left 15 lbs
50 Double Unders (scale w/50 lateral parallette jumps)
25 Ring Rows
10 Snatches, 135/85lb

16:58

DID MY FIRST RING DIP!!