Nadine's Fitness Blog

February 2, 2012

2012-02-02T08:39:00.000-08:00

Warm up - 3x:

5 halo each way
10 goblet squat
3 windmill

Skills:

3.5x - 6 stache presses each side; 6 wax-on-off each side

2x - 5 rounds of partner shuttle runs

WOD: 20/15 for 5 consecutive rounds:

Kb swing
Leg swoop
Round the body/russian twist
Squat thrust
H2H sumo
Jump rope

Tuesday, January 31, 2012

2012-01-31T08:33:00.000-08:00

Warm up - 3x:

10 pass through
10 OHS
5 spiderman-cossack on each side

Skills - 3x:

5 pull-ups
2 sbgu each side
8 tug of war

WOD: 30/30 for 6 rounds at each station; 90 sec. rest in between stations:

Band sprints
sb rotational high-pull
Slam burpee
Jump rope

Monday, January 30, 2012

2012-01-30T16:28:00.000-08:00

Walk dog for 40 min.

Sunday, January 29, 2012

2012-01-30T16:27:00.000-08:00

Warm up - 4x:

Inchworm
3 windmill each side
8 tug-of-war each side
12 leg curls

WOD: 30/30 for 4 rounds at each station; 90 sec. rest in between stations:

1. Shuttle run/bear crawl

2. Mb shouldering/squat thrust

3. Squat jumps in TRX/body saw

Saturday, January 28, 2012

2012-01-29T08:33:00.001-08:00

Warm up:

Halo
Around the body
Around the ankles
X-chop
h2h swing
squat and half

Skills: Pull up ladder - 1-5, then 1 tgu each side. Completed two rounds

WOD: Partnered with Christen and Katie:

6x relay run
6x mini leg circuit
100 ring push ups
100 kb swings
100 sit up passes (6 lb.)
6x kong crawl
6x broad jump

28:54

Thursday, January 26, 2012

2012-01-26T09:38:00.000-08:00

CorePower Yoga 2.

Wednesday, January 25, 2012

2012-01-25T10:40:00.000-08:00

Warm up:

Band walks, etc.
Jump rope - 100 fwd, 100 backward, 100 running man

WOD - the Big 55:

10-1 ladder of:

Double kb push press (20-35)
Pull ups (band for 10-6; dead-hang rest)
Push ups (various kinds)
Heavy slams (20-50)
Box jumps

Then: Run 2 laps.

Tuesday, January 24, 2012

2012-01-24T08:41:00.002-08:00

Warm up - 3x:

10 Pass throughs
10 OHS
5 spiderman to cossack each side

Skills - 3x:

6x each side leg thread
8 hindu push ups
6 each T's and Y's in TRX

WOD: 40/20 for 5 rounds; 90 sec. rest in between rounds:

Skaters
H2H swing
Mobility burpee
Alt. kb dead clean
Jump rope

Monday, January 23, 2012

2012-01-24T08:41:00.001-08:00

Yoga with Michelle at Recreate Fitness. Yay!!

Sunday, January 22, 2012

2012-01-23T09:13:00.001-08:00

CorePower Yoga 3.

Saturday, January 21, 2012

2012-01-22T11:04:00.000-08:00

Warm up:

Ladder drills
Partner sit-up passes - 50 total

Skills:

2-4-6-8-10 atomic push up - 1x

30 sec. side planks - 3x

WOD - partnered with Christen and Katie:

8x relay lap
100 mb shouldering (40)
8x mini leg circuits
100 ring rows
8x 200m row

32:38

Friday, January 20, 2012

2012-01-20T13:17:00.001-08:00

CorePower Yoga 2.

Sunday, January 15, 2012

2012-01-17T09:45:00.001-08:00

In San Diego with Jill: 5.4 mile hike to waterfall near Carlsbad.

Saturday, January 14, 2012

2012-01-17T09:44:00.001-08:00

In San Diego with Jill: 1.5-hour hike uphill and down along the beach.

Friday, January 13, 2012

2012-01-13T14:00:00.001-08:00

CorePower Yoga 2.

Thursday, January 12, 2012

2012-01-12T09:48:00.000-08:00

Warm up - 3x:

12 kb swings
10 goblet squat
3 windmill

Skills:

2x - 1 min. partner toss over bar

100-200-300-200-100 meter row ladder with partner; "rest" is holding plank, side plank, or wall sit

WOD - 4x: 40/20 with 90 sec. rest in between rounds:

Mb shouldering
Core movements on TRX (jacknife, body saw, leg curl, choice)
Quad hop and leg swoop
Jump rope
Slam burpee

Wednesday, January 11, 2012

2012-01-11T09:03:00.000-08:00

Warm up - on our own:

2x - 10 goblet squats
2x - 10 halo each direction
2x - 75 jump rope
5x GBH

WOD - Big 300. Partnered with Daisy - 30 reps of each exercise:

1. Cossack lunge/v-ups
2. Pull ups (20 with medium band; 10 deadhang)/push ups
3. Deck squats/weighted sit-ups (15/25/35)
4. Ring rows/hurdle jumps
5. Burpees/sprinter's lunge

Tuesday, January 10, 2012

2012-01-10T08:48:00.000-08:00

Warm up - 3x:

10 pass through
10 OHS
5 spidys
50 jump rope

Skills - 4x:

8 sandbag cleans (35/45/50/45)

8 hindu push ups

10 cossack lunge each side (with TRX or weight)

WOD: 15/15 for 8 rounds at each station; 60 sec. rest in between stations.

Row
Rope snaps
Kb power swing (45)
Squat thrust
Bands - hip hinge/chest press

Monday, January 9, 2011

2012-01-09T13:40:00.003-08:00

CorePower Yoga 2.

Sunday, January 8, 2012

2012-01-09T13:40:00.001-08:00

75 min. walk

Saturday, January 7, 2012

2012-01-07T12:26:00.000-08:00

Warm up:

Ladder drils
mb sit up passes - 50

Skills - 2x:

heavy carry

3 windmill

30 sec. plank each side

Then: Run 2 laps, rest 3 min., run 1 lap - 1:46; 0:47 (?? don't remember exactly)

WOD - 4x: 1 min. at each station; 3 min. in between rounds.

Box jumps
Ring rows
Db thruster (20)
Row for calories

64/71/74/77

Friday, January 6, 2012

2012-01-06T09:38:00.001-08:00

CorePower Yoga 2.

Thursday, January 5, 2012

2012-01-05T09:37:00.000-08:00

Warm up - 3x:

12 swings
8 goblet squats
1 tgu each side

Skills:

3x - 10 tug of war; powerwheel crawl

3x - partner band bear crawl/partner band sprint

WOD: 30/15 for 5 rounds, with 90 sec. rest in between rounds.

Skaters
Mobility burpee
kb swing (45)
Mt. climbers
Around the body w/stall/figure 8 with stall/russian twist (35)
Jump rope

Wednesday, January 4, 2012

2012-01-04T08:33:00.000-08:00

Warm up - 2x:

Flow fit

WOD: 5 min. of each exercise for maximum reps; 3 min. rest in between stations.

Pull ups - 3 dead-hang, then 60 ring rows because of left shoulder

Pistol squats - 119

Double kb clean and press - 54 (used 20 lb. kb)

Sandbag getups - 18 (used 45 lb.)

Then: foam roll

Sunday, January 1, 2012

2012-01-01T14:13:00.001-08:00

Happy New Year! May 2012 be the best year yet!

Warm up:

Ladder drills
Mb partner pass around the block

Skills - 3x:

8 1-arm kb clean + 5 1-arm kb squat (25/30/35)
Toss and chase sb to end of the parking lot and back (15/20/20)
Heavy carry (24k farmer's/45 lb. suitcase/24k farmer's)

WOD - partnered with Tim: 30/30 for 4 rounds at each station; 90 sec. rest in between stations.

Bodysaw/leg curl

Shuttle run/bear crawl

Kb swing (45)/squat thrust

Saturday, December 31, 2011

2011-12-31T16:11:00.002-08:00

Warm up - 3x:

Alligator crawl
Sun sal/cossack lunge
15 kb swings

Skills: Partner sb get up - 12 each. Used 50 lb. sb.

WOD - Partnered with Michelle:

6x kong crawl
100 ring rows
100 jacknife
6x mini leg circuits
100 sit-up passes
100 wall ball
6x 200m row

26:46 or 28:46 - don't remember

Friday, December 30, 2011

2011-12-31T16:11:00.001-08:00

CorePower Yoga 2.

Wednesday, December 28, 2011

2011-12-28T09:45:00.000-08:00

Warm up:

Flowfit - 2x:

Jump rope - 100 fwd, 100 backward, 100 running man

WOD - The Big 55: Partnered with Stache - 10-1 of each movement:

Deadlift
Ring row/pull ups
Push ups
Heavy slams
Box jumps

Then: 4-lap partner relay run

Tuesday, December 27, 2011

2011-12-28T09:43:00.000-08:00

Warm up:

10 OHS
10 pass through
5 spiderman
50 jump rope

Skills:

10 kb snatch each side
6-10 hindu push up
Sb bear crawl

WOD: 5x - 40/20 at each station; 90 sec. rest in between stations.

TRX core movements (jacknife, alt. jacknife, oblique jacknife, body saw, pike)
Band pull with step
Leg swoop with quad hop
Kb swing
Renegade lunge

Monday, December 26, 2011

2011-12-28T09:40:00.000-08:00

Warm up:

??

Skill - 4x:

8 suspended lunge in TRX each side
12 heavy swings
2 sb get-ups each side

WOD - Super Awesome Partner Relay 2: Partnered with Rachel:

10-1 surfer pop up
Kong crawl
10-1 slam (20)
Squat hop

14:02

Saturday, December 24, 2011

2011-12-28T09:39:00.000-08:00

25-minute run on the beach. Two 20-minute walks on the beach.

Friday, December 23, 2011

2011-12-23T12:06:00.001-08:00

CorePower Yoga 2.

Thursday, December 22, 2011

2011-12-22T08:54:00.000-08:00

Warm up - 3x:

10 pass-through
10 OHS
5 spiderman

Then: 2x - 1 min. each partner sandbell tosses over pull-up bar.

Skills:

1. 3x - band bear crawl/band sprint

2. 2x - 8 single-leg curls each/5 sandbag leg thread each side.

WOD: 5x without resting in between rounds - 20/15 of:

Kb swing (45)
Sprinter's lunge
Around the body with stall/russian twist (35)
Quad hop
H2h sumo (35)
Jump rope

Wednesday, December 21, 2011

2011-12-21T09:02:00.001-08:00

Warm up - 3x:

Alligator crawl - one way
Cossack lunge - one way
Jump rope - 50 fwd, 50 backward

WOD - Partnered with Stache: 10 min. at each station.

1. 4.5 rounds - 6 sb cossack lunge + clean each side/6 surfer pop-ups each side

2. 4.5 rounds - 8-10 atomic push ups/12 sprinter starts each side

3. 5 rounds - 10 1-arm kb swing L, 10 on R, 10 both hands/10 figure 8 to hold

4. 6:47 - 1500m row

Tuesday, December 20, 2011

2011-12-20T11:40:00.000-08:00

Warm up:

Flowfit - 2x.

Skills - 4x:

Sb bear crawl - one way (20/30/40/50)
10 double kb high-pull (20/25/30/35)
6-10 hindu push ups

WOD: 15/15 for 8 rounds at each station; 90 sec. rest in between stations:

Row
Rope snaps
Kb swing (45)
Squat thrust
Bands - hip hinge/chest press

Monday, December 19, 2011

2011-12-19T08:49:00.000-08:00

Warm up - 3x:

10 hip circles each direction
8 sumo squats
6 hip stretch push ups

Skills - 4x:

Lateral leg circuits: 10 renegade lunge each side; 10 skaters each side; 10 180 degree squat jumps
5 1-arm ring row each side
10 jacknife

WOD - How many rounds in 15 min. of:

10 kb swing (35)
10 figure 8 to hold (35)
10 push ups
10 double unders or 50 jump rope
Run 1 lap

6 rounds total (first round double-unders; rest single jumps)

Saturday, December 17, 2011

2011-12-19T08:47:00.000-08:00

Warm up:

Ladder drills
Mb partner passes

Skills:

1. Sandbell toss and run to end of lot and back
2. Heavy carry
3. Alligator crawl/kong crawl

WOD - partnered with Christen and Katie:

8x relay run
100 mb shouldering
8 mini leg circuit
100 ring rows
8x 200m row

??

Friday, December 16, 2011

2011-12-16T10:18:00.000-08:00

CorePower Yoga 2.

Tuesday, December 13, 2011

2011-12-13T08:54:00.000-08:00

Warm up - 3x:

10 pass through
10 OHS
5 spiderman

Skills:

1. Row ladder with partner - 100-200-300-200-100

2. 3x - 8 stache press each side; sandbag bear crawl one way

WOD - Partnered with Michaela: 30/30 for 6 rounds at each station; 90 sec. rest in between stations.

1. Band exercises
2. Slams
3. Rope snaps
4. Jump rope

Saturday, December 10, 2011

2011-12-12T08:05:00.001-08:00

Warm up:

Together - halo, around the body, etc.

Skills - 3x:

3 windmill each side
10 leg curls
10 jack knife

WOD - partnered with Christen and Adrienne:

10-1 ladder of:

Heavy sb clean and squat (50)
Quad hops
Heavy kb swing (52)
Ring Rows

8x - 200m row

31:47

Friday, December 9, 2011

2011-12-09T08:14:00.001-08:00

CorePower Yoga 2.

Thursday, December 8, 2011

2011-12-08T09:11:00.000-08:00

Warm up - 3x:

10 halo each direction
5 spinal wave
5 goblet squat
10 kb swings

Skills:

7x - 100m row, rest 30 sec.

2x - slow tgu each side; heavy carry

WOD: 5x - 30/15 with 90 sec. rest in between rounds:

Skaters
Paint the ceiling push ups
Alt. kb snatch from floor
Mountain climbers
Figure 8 with hold/around the body with stall/russian twist
Jump rope

Wednesday, December 7, 2011

2011-12-07T08:24:00.000-08:00

Warm up:

Band walks
Monster walk
Little skip
Big skip
Sun sal/cossack
Bear crawl
Kong crawl
Inchworm

Then: 100 jump rope forward; 100 jump rope backward

WOD - The Big 55: 10-1 ladder of each exercise.

Deadlift (75/75/105/105/125/125/145/145/165/165)
Pull up or ring row (ring rows for 10-6; pull up with medium band; with skinny band; no band)
Push up (mixed weighted push ups with variations with med ball)
Slams (20/20/25/25/30/30/40/40/40/40)
Box jump

Tuesday, December 6, 2011

2011-12-06T08:56:00.000-08:00

Warm up - 2x:

Flow fit - 3 reps each of:

Squat
Quad squat
Leg swoop
Mt. climber
Springy thingy
Sumo squat
Cossack lunge
Roller coaster
Deck squat

Skills - 3x:

10 snatch each side (20/25/30)
3 sb leg thread each side (35)
10 cossack lunge (with rings/with kb)

WOD: 40/20 for 5 rounds; 90 sec. rest in between rounds

Band pull with step
Quad hop and leg swoop
Kb swing (45)
Heavy jump rope
TRX ab moves - jacknife, alt. jacknife, obl. jacknife, pike, bodysaw

Sunday, December 4, 2011

2011-12-05T06:53:00.000-08:00

Walked SW trails - 2 hrs.

Saturday, December 3, 2011

2011-12-05T06:52:00.000-08:00

Warm up:

Ladder drills
MB partner sit-ups

Skills - 2x:

Atomic push up ladder - 2-4-6-8-10
30 sec. side bridge each side

WOD - partnered with Christen and Katie: AMRAP in 20 min. of kb swing (45), slams (20), and squat thrust with log jump. 22 full rounds.

Thursday, December 1, 2011

2011-12-01T08:54:00.001-08:00

Warm up - 3x:

10 eagles in TRX
Cossack lunge
5 kb side-swing each side

Skills:

A. 5 min. of sb get ups (50 lbs.; completed 16)

B. 2x - 5x each partner shuttle runs

WOD - 30/30 with flexibility moves during the "rest"; two times through consecutively:

Hindu push up
H2H swing
Superplank
Snatch L
Surfer pop ups
Snatch R
Jump rope
Side swing - L
Side plank - L
Side swing - R
Side plank - R
Jumping lunges

Wednesday, November 30, 2011

2011-11-30T08:55:00.000-08:00

Warm up - on your own. Jumped rope - 75 reps for 3 rounds; halos - 10 each side for two rounds; 5 windmills each side; 5 spiderman each side; 10 pumps; 10 goblet squats for two rounds.

WOD - 300: 30 reps of each exercise:

1. Cossack lunge/v-up
2. Pull ups (used medium black band to protect shoulder)/push ups
3. Deck squats/weighted sit ups (25, 35, 35)
4. Ring rows/hurdle jumps
5. Burpees/sprinter's lunge

Tuesday, November 29, 2011

2011-11-29T08:55:00.000-08:00

Warm up - 2x each arm:

5 1-arm kb swing
5 1-arm high pull
5 1-arm clean
5 1-arm press
5 1-arm squat

Then: medball wheel

Skills - 3-4x:

10 1-arm snatch each side (20/20/25/25)
8 stache press each side
3 walk-out paint the ceiling push ups

WOD - partnered with Mallory: 30/30 for 4 rounds at each station; 90 sec. rest in between stations.

A. Leg curl/body saw
B. Shuttle run/bear crawl
C. Mb shouldering (50)/squat thrusts

Monday, November, 28, 2011

2011-11-28T08:32:00.000-08:00

CorePower Yoga 2

Sunday, November 27, 2011

2011-11-27T12:14:00.000-08:00

Warm up - 4x:

Half dot drill
kb clean-press-windmill-tgu
12 leg curls
10 TRX roll-outs

WOD: 40/20 for five rounds; 90 sec. rest in between rounds:

Renegade lunge
Jump rope
TRX complex
Chest band pull
Sandbag clean

Friday, November 25, 2011

2011-11-27T12:13:00.002-08:00

Yoga with my parents at the YWCA. Walked to and around Pearl Street (about 3 hours).

Thursday, November 24, 2011

2011-11-27T12:13:00.001-08:00

Happy Thanksgiving!

Hiked Mt. Sanitas with Orrie (about 1:45 round trip).

Wednesday, November 23, 2011

2011-11-27T12:12:00.001-08:00

Yoga at the YWCA in Lafayette, CO with my parents. Walked briskly for 45 minutes.

Tuesday, November 22, 2011

2011-11-22T08:54:00.001-08:00

Warm up - 3x:

Sun sal/cossack lunge
Alligator crawl
50 jump rope

Skills - 3-4x:

5 windmill
8 stache presses each side
2 sb get ups each side

WOD: 15/15 for 8 rounds at each station; 60 sec. rest in between stations.

Band hip hinge/chest press
Row
Rope snap
Kb swing (45)
Squat thrust

Monday, November 21, 2011

2011-11-21T09:12:00.000-08:00

Warm up - 3x:

10 halo
10 goblet squat
5 spinal wave

Then: 2x - 10 reps of partner side-pass mb

Skills:

3x - full leg circuit, with 15-20 sec. rest in between exercises

4x - 10 jacknife; 10 W's

WOD - Swinging Cindy: AMRAP in 15 min. of 5 pull ups, 10 push ups, and 15 swings.

Subbed table-top ring rows and band chest presses (after first two rounds); used 35 kb.

14 rounds plus a 15th round of ring rows.

Sunday, November 20, 2011

2011-11-20T11:37:00.001-08:00

CorePower Yoga 2.

Saturday, November 19, 2011

2011-11-19T15:19:00.001-08:00

Warm up:

30 sec/1 min of:

halo
around the body
h2h swing
x-chop
h2h sumo
5 squats and half
10 pumps

5 min. of slow tgu

Skills - 3x:

15 swings
8 pikes

WOD: Running clock with 1 min at each station; 3 min. between rounds

Mb shouldering (50 for first three rounds, then 40 for last b/c of shoulder)
Box jump
Squat hop + leg swoop
Ring row (table top for first two rounds, then standing b/c of shoulder)

57/67/71/64

Friday, November 19, 2011

2011-11-18T10:52:00.001-08:00

CorePower Yoga 2.

Thursday, November 17, 2011

2011-11-17T08:32:00.000-08:00

Warm up - 3x:

10 hip circles each direction
8 sumo squats
6 pumps

Skills - 3x:

10 goblet squats (25/30/35)
3 walk-out paint-the-ceiling push ups
1 tgu each side (20/25/30)
heavy carry (35 lb. farmer's; 20/25 of 1-handed upside down hold)

Also: 1 power wheel crawl from garage door to third beam and back

WOD: 20/15 for 5 rounds; no rest in between rounds:

Kb swing (35)
Skaters
Figure 8 to hold (35)
Squat thrust
H2H sumo (35)
Jump rope

Wednesday, November 16, 2011

2011-11-16T09:33:00.001-08:00

Tried out new rain gear by walking fast for 45 minutes.

Tuesday, November 15, 2011

2011-11-15T08:39:00.000-08:00

Warm up - 2x:

Flowfit

Skills - 3x:

Pull ups (deadhang - 3 reps each set)

1-leg curls in TRX - 10 each side

Hip-press push ups - 6-10

WOD - partnered with Michaela: 30/30 for 4 rounds at each station; 90 sec. rest in between stations.

1. Shuttle run/bear crawl
2. Double kb deadlift (35)/squat thrust
3. Squat jumps in rings/body saw

Monday, November 14, 2011

2011-11-14T10:19:00.000-08:00

Warm up - 3x:

10 halo
10 swings
10 goblet squat

Skills - 5x:

Double kb complex - 5x each of swing, high pull, clean, press, and squat (20/25/25/35/35)
6-10 hindu push ups
8 leg lowers in rings

WOD - Partnered with James: 5x - 1 min. row, 1 min. slam. Count total calories and slams.

Total: 347. I used 20 lb. sandbell and did 111 slams and averaged 12 cal per row.

Saturday, November 12, 2011

2011-11-12T12:15:00.000-08:00

Warm up:

Ladder drills
Mb around the block

Skills - 3x:

Atomic push up (10 each time)
15 swings (35/45/45)
5 squat hop/leg swoop

WOD - partnered with Beachwood:

8 200m row
100 ring row
8 leg circuit
100 mb shouldering (50)
8 traveling burpee

30:46

Thursday, November 3, 2011

2011-11-10T08:15:00.000-08:00

Warm up - 3x:

10 pass through
10 OHS
50 jump rope

Skills - 3x:

Sled pull (25/35/60)
Power wheel crawl
Heavy carry

WOD - 3x:

Shuttle Run
20 kb swings (45)
12 squat thrusts
Shuttle run
20 jacknife
12 leg curls
Shuttle run
20 split squat
12 ring push ups
Shuttle run
20 kb swings
12 squat jumps in rings
Rest 2 min.

21:10

Tuesday, November 8, 2011

2011-11-08T08:26:00.001-08:00

Warm up - 3x:

Sun sal/cossack lunge
Alligator crawl
50 jump rope

Skills - 3x:

5 windmill each side
8 stache presses each side
2 sandbag get ups each side

WOD - 5x: 40/20 with 90 sec. rest in between rounds:

Band chest press
Leg swoops
Kb swing (45)
Renegade lunge (25)
Core movements on trx (jacknife, alt. jacknife, oblique jacknife, pike, body saw)

Monday, November 7, 2011

2011-11-07T08:47:00.000-08:00

Warm up - 3x:

10 hip circles
8 sumo squat
6 pumps

Skills - 5x:

Double kb complex - 5 swings, 5 hi pulls, 5 cleans, 5 squats
Pull ups or rope climb
8 roll-outs

WOD - partnered with Michaela: Kill me now - 5x of 5 renegade row, db burpee, push press.

Used 20 lb. db; 11:35

Friday, November 4, 2011

2011-11-04T08:08:00.000-07:00

Warm up - 3x:

3 ski bends
5 spiderman

Skills - 5x:

1-arm kb press: 8,8,5,5,5

6x - sb leg thread each side

8 pikes

WOD: Challenge - 2x: 6 double kb clean and press, broad jump to 3rd beam, bear crawl back. 1:20

Then: play or 8x 20/10 of kb swing, mt. climbers, and jump rope. Did jump rope only for 8x.

Thursday, November 3, 2011

2011-11-03T08:15:00.000-07:00

Warm up - 3x:

Alligator crawl
Sun sal/cossack lunge
50 jump rope

Skills - 5x:

12 kb swings (35/45/52/62/62)
8 goblet squat (25/35/40/45/45)
1 tgu each side (25)
Heavy carry of some sort (farmers, one hand overhead, sb carry, kb rack, suitcase)

WOD - 3x: Run 1 lap, 20 slams (20 lb.), 10 squat jumps

1:47; 1:45; 1:44

Tuesday, November 1, 2011

2011-11-01T08:41:00.000-07:00

Warm up - 2x:

5 1-arm swing
5 hi-pull
5 clean
5 1-arm squat
5 roller coaster

Skills - 3-4x:

5 windmill each side
8 Stache press each side
2 sandbag get-ups each side

WOD: 15/15 for 8x at each station; 60 sec. rest in between stations.

Squat thrust
Speed band pulls/band presses
Row
Rope snaps
Power kb swings

Monday, October 31, 2011

2011-10-31T09:29:00.000-07:00

Warm up - 3x:

10 hip circles
6 sumo squats
8 pumps

Skills - 5x:

Double kb complex: 5 swings, 5 cleans, 5 front squats (25/30/30/35/35)

5 1-arm ring rows each side

4-5 hip stretch push ups each side

WOD: Slam/db snatch - 30/15, 24/12, etc. Subbed 35 lb. kb 1-arm swing for snatches; used 20 lb. sandbell. 8:00

Friday, October 28, 2011

2011-10-28T09:15:00.000-07:00

Made up my own workout at the JCC:

Warm up: Jog 1/2 mile on treadmill

WOD:

A. 5x - 10 v-ups/10 cossack lunge

B. 6x - 5 pull ups (deadhang 2 sets) or ring rows (4 sets)/5 push ups

C. 6x - 5 double kb press (20 lb. for 3 sets, 25 lb. for 3 sets); 5 kb squat (35)

D. 3x - 10 weighted sit ups (25 lb.)/10 deck squats

E. 3x - 10 wall angels/5 roller coasters

Wednesday, October 26, 2011

2011-10-26T09:04:00.001-07:00

Warm up:

Band walks
Monster walk
Little skip
Big skip
Sun sal/cossack lunge
Bear crawl
Frog hop
Crab crawl
Inchworm

Then: 1-2 warm up sets of pull ups, then go for max. Did 5 with medium band; one deadhang to see how shoulder felt; and 4 deadhang.

WOD: 12 min. at each station, switching back and forth with a partner:

A. 4x - 5 each side sb cossack lunge; 6 each side surfer pop-ups

B. 4x - 6 each side hip slaps; 12 deck squats; 20 russian twists

C. Run 2 laps for time; rest; run 1 lap (had to leave early so missed this)

Tuesday, October 25, 2011

2011-10-25T12:08:00.001-07:00

Jogged 2 miles. 19 minutes.

Monday, October 24, 2011

2011-10-24T08:34:00.001-07:00

Warm up - 2x:

5 swing
5 clean
5 press
5 1-arm squat
5 roller coaster

Skills -5x:

5 double clean + 5 front squat (20/25/30/35/40)
5 pull ups (medium band)
10 wall angels

WOD - partnered with Michaela: AMRAP in 20 min. of 7 swings (45), 7 slams (20), 7 burpees.

Completed 21 full rounds.

Thursday, October 20, 2011

2011-10-20T09:13:00.000-07:00

Warm up - 3x:

10 hip circles
3 in-place inchworm
5 sumo squats

WOD:

A - 4x: 12 sandbag leg thread (25); 12 body saw; 20 kb power swings (35/40/45/52)

B - 4x: 8 heavy mb squats (50); carry mb to stairs and back; pull sled to stairs and back (used yellow sled weighted with 40/55/70/70).

C - 6x: 30 sec. burpees (6-7 reps each time); 30 sec. plank hold

Tuesday, October 18, 2011

2011-10-18T08:32:00.000-07:00

Warm up - 3x:

10 pass through
10 OHS
5 spidys

Skills:

3x - 6-10 hindu pushups, 10 cossack lunges

6x - sprint to end of parking lot and walk back slowly

WOD: 15/15 for 6 rounds at each station; 60 sec. rest in between stations.

Mt. climbers
Row
Rope snaps
Squat thrusts
KB power swings

Monday, October 17, 2011

2011-10-17T08:13:00.000-07:00

Warm up - 2x:

5 1-arm swing each side
5 1-arm clean each side
5 1-arm squat each side
10 x-chops
6 paint the ceiling push ups

Skills - 5x:

5 suspended lunges (hop, 20 lb., combined, 25 lb., 25 lb. with hop)
5 renegade row
8 pikes

WOD - slam/snatch (30/15, 24/12, etc). Subbed 35lb. swing for snatch and used a 15 lb. sandbell.

7:18

Saturday, October 15, 2011

2011-10-17T08:11:00.000-07:00

Warm up:

Ladder drills
Mb around the block

Skills - 2-3x:

2 sb get ups each side
sandbell toss and run to end of lot and back

WOD - partnered with Katie and Erin:

6x 200m row
100 wall ball (12)
100 sit up passes (6)
6x mini leg circuit
100 push ups in rings
100 jacknife
6x kong crawl

30:31

Friday, October 14, 2011

2011-10-14T09:49:00.000-07:00

Warm up - 3x:

5 gbh
5 roller coaster

Strength - deadlift. 2 warm up rounds of 5, then 3,3,3 (I subbed 5,5,5 b/c haven't deadlifted in ages), paired with pull ups and 6 hip stretch push ups

Deadlift: 75, 95, 125, 145, 175

Pull ups: 2 skinny bands for first three rounds (5 reps each); then deadhang for last two rounds (3 reps each)

WOD: Obstacle course - 1x for practice, then 2x for time:

Icky shuffle
5 burpees
6 sandbell tosses over the beam
10 sb shouldering
bear crawl
Under, Over, Under hurdles
50 jump rope
Hurdle hops

2:15; 2:03

October 12, 2011

2011-10-12T08:25:00.000-07:00

Warm up:

Various walks

WOD - partnered with Melissa and Adrienne: 10-1 ladder of the following:

double kb clean and press (just did cleans)
ring row
push up
heavy slams (didn't go above 30)
box jumps

Monday, October 10, 2011

2011-10-10T09:16:00.000-07:00

Warm up - 3x:

10 goblet squats
3 windmill each side
5 froggers

Skills:

1-arm db snatch - 5,5,5,3,3, (20/20/20/25/25 - light for shoulder)
5 suspended lunges in TRX each leg
T's and Y's - 6 of each

WOD - partnered with Robert: AMRAP in 20 min. of 7 swings (45), 7 slams (20), 7 burpees (subbed squat thrust with log jumping)

21 full rounds.

Thursday, October 6, 2011

2011-10-06T08:27:00.001-07:00

Warm up:

Band walks
Monster walk
Little skip
Big skip
Sun sal/cossack lunge
Bear crawl
Frog hop
Inchworm
12 wall angels

Skills - 3x:

Sled pull/pw crawl

8 each side sb leg thread (subbed Ts, Ys, and ring rows in TRX)

8 pikes in TRX

WOD - partnered with Rayanne and Michaela: 5 rounds of 200m row, 15 swings, run out the back and through the front.

21:28

Tuesday, October 4, 2011

2011-10-04T09:27:00.000-07:00

Warm up - 2x:

Flowfit

Skills - 3x:

12 heavy mb swings (45/24k/28k)
5 each side sb cossack lunge
30 sec. side plank hold

WOD - partnered with Lauren: 30/30 at each station for 4 full rounds; 90 sec. rest in between stations.

1. Shuttle run/bear and kong crawls

2. Heavy mb shouldering (40)/squat thrust

3. Jacknife and body saw/leg curls

Monday, October 3, 2011

2011-10-03T08:25:00.002-07:00

Warm up - 3x:

10 hip circles
8 sumo squats
6 hip stretch push ups

Skills - 5x:

5 db snatch (used 20 lb. for 3 rounds, then did 1-arm kb swings instead - 35, 45)
8 suspended lunges
8 eagles

WOD - Partnered with Irena: AMRAP in 20 min of:

15 kb swing (45)
12 slams (20)
9 quad hops
6 squat jumps

17 rounds completed.

Sunday, October 2, 2011

2011-10-03T08:25:00.001-07:00

Yoga at the JCC

Saturday, October 1, 2011

2011-10-01T11:01:00.000-07:00

Warm up:

Ladder drills
50 partner sit up passes

Skills - 3x:

Sandbell toss and run to end of lot and back

TGU - 2, 1, 1 (subbed side plank on elbows for 45 sec. each side)

WOD - Partnered with Sarah:

6 partner band sprints
100 wall ball (went light - 8)
100 slams (20)
50 pull ups (subbed ring rows)
50 burpees (subbed squat thrust with log jump)
100 mt. climbers
100 box jumps
2 min. hold on rings

30:37

September 29, 2011

2011-09-29T08:22:00.000-07:00

Warm up - 3x:

Row 200m with feet out of straps
5 spiderman
15 kb swings

Skills:

5 min. sb get-ups (subbed jump rope - 15 sec. on/15 sec. off)

Sled pushes (subbed sled pulls)

WOD - 3x:

Shuttle run
20 kb swings
12 squat thrusts
Shuttle run
20 jacknife
12 leg curls
Shuttle run
10 each side split squat
12 ring push ups (subbed from knees)
Shuttle run
20 kb swings
12 squat jumps in rings

Wednesday, September 28, 2011

2011-09-28T08:47:00.000-07:00

Warm up - 3x:

5 roller coaster
8 1-leg deadlift in trx
8 open the gate

WOD - Partnered with Joe: 10-12 minutes at each station, alternating exercises:

A. 4x - 5 each side sb lunge; 6 each side surfer pop-ups

B. 5x - 6 each side hip slaps (subbed side jacknife); 12 deck squats

C. Run 2 laps, rest 3 min. run 1 lap - 1:41; 0:44

Tuesday, September 27, 2011

2011-09-27T09:10:00.002-07:00

Warm up:

Flow fit - 2x

Skills - 3-4x:

1. 10 heavy kb swings-suitcase carry-10 swings-suitcase carry

2. 10 pw/trx roll-outs

3. 5 windmill

WOD: Partnered with Loren - 15/15 for 8 total rounds at each station; 90 sec. rest in between stations.

Ring row (subbed table-top)/push up (subbed knee push ups)
Double kb clean and press (subbed cleans only)/sprinter's lunge
Rope snaps/jump rope

Monday, September 26, 2011

2011-09-27T09:10:00.001-07:00

Spin class at the J.

Saturday, September 26, 2011

2011-09-24T15:38:00.000-07:00

Warm up:

Hip circles
Etc.

Skills:

2 sb get ups (subbed 10 weighted sit ups)
30 sec. side plank each side

Relay run - 6 laps

WOD - 4x: 1 min. running clock at each station; 3 min. in between stations.

Ring rows
Squat thrusts with log jumps
Kb swings
Mb shouldering

Thursday, September 22, 2011

2011-09-22T08:12:00.000-07:00

Warm up - 3x:

5 halo each direction
5 spiderman each side
5 roller coasters
1 tgu each side (subbed 10 floor angels)

WOD:

4x - deadlift 10x, row 250m, rest 90 sec.

4x - sled pull, sprint to end of lot and walk back, 45 sec. ring hold (subbed elbow hold with one leg lifted)

Together: 5x - 5 burpees (subbed squat thrusts), 5 squat hops. Untimed

Tuesday, September 20, 2011

2011-09-20T11:37:00.000-07:00

Warm up - 2x:

Flowfit

Skills - 4x:

10 kb snatch each side (subbed 1-arm swings)
2 sb get-ups each side
10 eagles

WOD: Partnered with Zack - 30/30 for 4 full rounds at each station; 90 sec. rest in between stations.

1. Squat jumps in TRX/leg curls
2. Shuttle run/bear crawl (subbed kong crawl and lunge walk)
3. Double kb deadlift/squat thrust

Thursday, September 15, 2011

2011-09-15T08:32:00.000-07:00

Warm up - 3x:

Sled pulls
12 wall angels
12 leg curls
Sandbag bear crawls (subbed 10 T's and 10 Y's in rings for shoulder)

WOD - 5x: 40/20 with 90 sec. rest in between rounds:

Mb shouldering
Leg curls
Skaters
Russian twist/around the body with stall
Superplank

Tuesday, September 13, 2011

2011-09-13T08:52:00.000-07:00

Warm up - 2x: Flow fit

Skills:

1. 7x - 30/30 on the rower, increasing number of strokes/min. by 2 each time.

2. 2x - 1 slow tgu each side; 1 farmer's carry to curb and back

WOD - Partnered with Michaela and Lauren: 15/15 for 8 full rounds at each station; 90 sec. rest in between stations.

1. Shuttle run/sprinter's lunge
2. Double kb clean and press/jump rope
3. Rope snaps/squat thrusts

Monday, September 12, 2011

2011-09-12T09:31:00.001-07:00

CorePower Yoga 2.

Sunday, September 11, 2011

2011-09-12T09:29:00.001-07:00

Warm up - 3x:

3x 5-sec. ring hold

row 250m with feet out of straps

8x sandbag cossack lunges

10 heavy swings-suitcase carry-10 heavy swings-suitcase carry

WOD: Partnered with Liz - 30/30 of each exercise, for 4 total rounds at each station. 90 sec. rest in between stations.

1. Double kb clean/squat thrusts
2. Squat jumps in rings/leg curls
3. Shuttle run/bear crawl

Friday, September 9, 2011

2011-09-09T09:59:00.000-07:00

CorePower Yoga 2.

Wednesday, September 7, 2011

2011-09-07T09:56:00.000-07:00

Warm up:

Band walks
Monster walk
Little skip
Big skip
Sun sal/cossack
Bear crawl
Kong crawl
Inchworm

Jump rope - 100 fwd, 100 bckwd, 100 running man

WOD: 5 min. at each station for max reps; 3 min. rest in between stations.

Pull-ups - 50 (with two red skinny bands)
Alt. pistols - 118
Double kb clean and press - 52 (25 lb.)
Sandbag get-ups - 20 (40 lb.)