Monday! 5/24/10
Max Rep Power Cleans
100lbs.
WOD
3 RFT
15 - 85# power cleans
15 burpees
5:20ish.. oops, must confirm ;-)
Skills
KB get up work
Labels: burpees, power cleans
Saturday, May 15, 2010
WOD
Complete the following as fast as possible:
Run 800 meters
30 Push-ups
40 Jumping Pull-ups
50 Kettlebell Swings
60 Sit-ups
70 Squats
Run 800 meters
So....did this in the trails today. Jumping pull ups on the fence (wierd but doable). Last run subbed a 3400 yd swim (yeah! finally some lap time).
WM
200
choice
4x200 (kick, swim, pull, swim)
pyramid
4x50 (:45)
3x100 (1:30)
2x150 (2:15)
1x200 (3)
2x150 (2:15)
3x100 (1:30)
4x50 (:45)
Kick
400
wmdwn
200
Labels: swim pt, wod
Wednesday, May 12, 2010
Rest Day - 5/13/10
Taking on the VO2 Max KB challenge
20 minutes
Weight 1 bell lighter than normal snatching weight
I'll do the 12kg/26 lb
1 minute each arm, switch
15 sec on/15 sec off - rythmic snatches
Increasing speed on each rotation if you can.
See www.phyzyks.com for details!
Posted by jgirl at 4:02 PM 0 comments
Labels: Kettlebell, Phyzyks, VO2 Max
WOD 5/11/10
For Time
Run 800
100 push ups
Run 400
100 sit ups
Run 200
50 push ups
Run 100
50 sit ups
19:10
Posted by jgirl at 4:01 PM 0 comments
WOD 5/12/10
“Erin”
Five rounds of:
15 Dumbbells split clean (40/25)
21 Pull-ups
Rx - 13:41
Posted by jgirl at 3:59 PM 0 comments
Labels: hero, Rx
Monday, April 26, 2010
4/26/10
Jonsing for some deadlifts...Justin must have read my mind yesteray ;-)
Deadlift
5-5-5-5-5
30 Muscle ups for time
scaled 120 pull ups, 120 dips
Monday, April 26, 2010
Lifeguard Certification 4/25/10
Me and a group of under 20's! Yikes~
Requirement
Swim 300 yds
Dive 10 ft, carry 10 lb brick back to start
Rest Day ;-)
Stretch to release the Fuzz!
Scott send this weeks run workouts. yeah!
Posted by jgirl at 6:45 AM 0 comments
Labels: rest, stretch, swim
Saturday, April 24, 2010
4/23/10
Grace
30 Clean & Jerks for time
Rx/85#
7:33
Posted by jgirl at 11:33 AM 0 comments
Labels: Cleans, Grace, Rx
4/24/10
Ugly, ugly, this WOD should be named UGLY~
Run 800
then...
4 RNDS
20 Box Jumps
20 Kettlebell Swings (American Style) 16kg/35 lbs
20 Push Press DB 25 lbs
20 Burpees
then...
Run 800
Done in teams of 4. Each person must be finished with the current run/round before you progress to the next.
Team time: 29:ish minutes
Posted by jgirl at 11:30 AM 0 comments
Thursday, April 22, 2010
4/22/10
3 RNDS
10 DL (RX 165)/ 125
50 DBL Unders
6:38
Hill Repeats
10 RNDS
30 sec sprint up
walk/recover down
Posted by jgirl at 6:35 PM 0 comments
Tuesday, April 13, 2010
Karen
4/13/10
Karen
150 Wall Ball (14)
9:36
Posted by jgirl at 5:11 PM 0 comments
Labels: CF Girls, Karen, Wall Ball
4/12/10
AMRAP 20 minutes
8 kb Snatch R
8 kb Snatch L
8 Pull ups
8 Plank Roving Push ups
8 Goblet Squats
8 Burpees
7 +3 SL
Posted by jgirl at 5:09 PM 0 comments
Labels: AMRAP
4/10/10
4 RFT
400 Run
50 Squats
Tuesday, April 13, 2010
4/9/10
AMRAP 12 minutes
15 push press (barbell 45#)
15 sit up
10 +3pp
Posted by jgirl at 5:07 PM 0 comments
Labels: AMRAP
Thursday, April 8, 2010
4/8/10
Teams of 2
120 pull ups
180 push ups
me and my teammate Tim split this bad boy 50/50
11:40
Posted by jgirl at 5:45 PM 0 comments
Tuesday, April 6, 2010
4/5/10
21-15-9
dl 95#
ohs 65#
6:41
4/6/10
5 muscle up (L2 = 2:1 = 2 dip/2 pullup=1 muscle up)
15 backsquat (65#)
10 muscle up
30 backquat
15 muscle up
45 backsquat
10 muscle up
30 backaquat
5 muscle up
15 backsquat
19:40
Posted by jgirl at 4:08 PM 0 comments
Saturday, April 3, 2010
3/31/10
Rest Day
4/01/10
26 mi run - April Fool's!
50 bodyweight backsquats
50 pull ups
100 sit ups
11:52
4/02/10
5 Rounds
Run 450 m
Rest 90 sec
last round negative split 2:05, 2:07, 2:10, 2:12, 2:04
4/03/10
Trail run 1.25 mi
1o Rounds
2 minute Drill
10 OHSwing
10 V ups
5 burpees
10 plyo lunges
http://www.kbinstructor.com/?p=930
Easter Sunday
Rest and enjoy renewal and replenishment~
And a 4.2 mile trail run ;-)
~jgirl
Posted by jgirl at 6:28 PM 0 comments
Tuesday, March 30, 2010
3/29/10
WOD
1 clean & jerk (rx 85# - actual 80#)
1 round of Cindy (5 pull ups, 10 push ups, 15 squats)
2 clean & jerk
1 round of Cindy
3 clean & jerk
......
10 clean & jerk
Time: 25.42
VictriX
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