When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Tuesday, March 30, 2010

Tracking to Transfer ;)

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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