Steph
Registered: 05/04/09
Posts: 182
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| | 08/09/10 at 11:10 PM | Reply with quote | #151 |
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LIFT 12 rounds 2rep @ 70% 1RM Back Squat
90#
WOD
AMRAP in 15 min
250m run
10 inclined pullups using 24" box mod no box
20 step ups w/65# mod 44#
Total 2rounds + 10' run
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""Live Every Day Not Some Days..." - sMs "You must live in the present, launch yourself on every wave, find your eternity in each moment." - Henry David Thoreau " |
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Steph
Registered: 05/04/09
Posts: 182
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| | 08/14/10 at 11:10 PM | Reply with quote | #152 |
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missed my min two WODs and in need of serious stress relief...
8/14/2010
On Off 4 miles
100 situps as fast as possible w/small pillow (like abmat thickness)
Result... I feel better 
Some form work (trying to stop myself from 'leaning') using doorway & PVC and deep stretching & grid rolling
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""Live Every Day Not Some Days..." - sMs "You must live in the present, launch yourself on every wave, find your eternity in each moment." - Henry David Thoreau " |
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Steph
Registered: 05/04/09
Posts: 182
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| | 08/16/10 at 10:04 PM | Reply with quote | #153 |
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today wasn't about time as much as trying to do more... decided since there was whiteboard space in front of my rack to write down a goal & motivating phrase so I could see it most of the WOD, it worked well for me 
8/16/2010
LIFT 12X2 @ 80% 1RM Squats
95#
WOD
9 Hang Squat Clean 95# mod: 75# PR for HSC# used in a WOD
9 T2B mod: small box
18 Pushup (Game Standards)
7
7
14
5
5
10
TIME: 12:59
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""Live Every Day Not Some Days..." - sMs "You must live in the present, launch yourself on every wave, find your eternity in each moment." - Henry David Thoreau " |
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Steph
Registered: 05/04/09
Posts: 182
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| | 08/18/10 at 10:20 PM | Reply with quote | #154 |
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Lift:
Back Squat 12 sets of 2 at 85% of 1 rep max on the minute
#104
WOD:
2 minutes of wallball for reps
2 minutes of sumo deadlift high pull for reps (75/55)
2 minutes of box jumps for reps
2 minutes of push press for reps (75/55)
2 minutes of rowing for calories No rest in between each exercise.
Score is total reps plus calories.
Total: 120
__________________
""Live Every Day Not Some Days..." - sMs "You must live in the present, launch yourself on every wave, find your eternity in each moment." - Henry David Thoreau " |
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Steph
Registered: 05/04/09
Posts: 182
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| | 08/21/10 at 03:23 PM | Reply with quote | #155 |
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8/21/2010
WEW WOD
10 rounds for time
12 burpees mod something that resembled a burpee 
12 pullups mod Jumping
TIME: 20:40
8/20/2010
Lift:
Bench 6 sets of 2 at 80% of 1 rep max on the minute
3 @ 84 3 @ 74
WOD:
7 rounds for time of: 3 cleans (205/135) 4 ring handstand push-ups (men)/4 handstand push-ups (women)
TIME: 6:49
__________________
""Live Every Day Not Some Days..." - sMs "You must live in the present, launch yourself on every wave, find your eternity in each moment." - Henry David Thoreau " |
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Steph
Registered: 05/04/09
Posts: 182
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| | 08/25/10 at 06:38 PM | Reply with quote | #156 |
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WOW Yeah I made it to this evenings class (was wondering if I'd make after this morning's swim [see below evening WOD for Swim details])...
WOD
250m sprint
50 DU
10 Clusters 65# mod 12 @ 65# and remainder @55
40 DU
8 Clusters
30 DU
6 Clusters
20 DU
4 Clusters
10 DU
2 Clusters TIME 23:33
Immediately do max GHD situps, first pause is stop. Minus total GHDs for Total Time
GHDs 10
Total Time: 23:23
~~~~~~~~~~~~~~~~~Morning~~~~~~~~~~~~~~~~~~
HELLoooo Swimming... mmmuch more difficult than I thought it'd be...
However, I did last longer & not really stop like the majority of the class, Yeh for decent endurance & good recovery ...
Warm up (haha can I include the 100 stairs I ran to get to class in time, IN the pool by 0620 
200m pull [for those who don't know this is a little buoy/floatie thing that you hold between your legs and only use your arms]
200m kick
200m freestyle
Interim
50m each of:
freestyle, breast, back, & butterfly (or your best attempt - this was me )
WOD
4 rounds w/30 sec break between each round
Complete AMRAP before the end of class approx. 30 min
100m freestyle
100m pull
50m kick
Total: 3 complete rounds
Only about 4-5 people finished all 4rounds, most did just two out of 20 people total
__________________
""Live Every Day Not Some Days..." - sMs "You must live in the present, launch yourself on every wave, find your eternity in each moment." - Henry David Thoreau " |
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Steph
Registered: 05/04/09
Posts: 182
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| | 08/30/10 at 11:19 PM | Reply with quote | #157 |
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Morning & Night again  Yeh me. Hopefully this all helps with my 14mi trail run in six weeks 
8/30/2010
Lift 3 sets of 4 reps on the 2min
OHS 74#
Bench 74#
WOD #2
2 rounds
250m run
50 abmat situps
40 squats
30 pushups mod
20 ring dips mod red band
10 pullups
TIME: 19:17
WOD #1
Warm up
100m each of freestyle, kick, pull
Complete as much as possible by the end of class roughly 35min
50m 100m 150m 200m Freestyle with 15-30 seconds between each
1min rest
25m 50m 75m 100m Kick with 15-30 seconds between each
1min rest
50m 100m 150m 200m Pull with 15-30 seconds between each
Mod I took a few extra breathers here and there and completed through the 150m pull
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""Live Every Day Not Some Days..." - sMs "You must live in the present, launch yourself on every wave, find your eternity in each moment." - Henry David Thoreau " |
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