Feb. 29th

Part 1:

AMRAP in 10mins of:

3 MU's- all UB
6 HSPU- kipping allowed
9/leg Pistols

Score: 6rds+3+3 reps

Rest 6hrs+

Part 2:

AMRAP in 15 mins of:

15 KBS- 32kgs- all UB
15 CTD Burpees

Score: 8rds+15+13 reps

Feb. 28th

Part 1:

21, 18, 15, 12, 9, 6, 3 reps for time of:

Chin-ups
Thrusters- 65#'s

Time: 7m20s*
*Again miscounted 3 reps

Thrusters were UB, this was tough. Puked my guts out after.

Rest 6hrs+

Part 2:

For time of:

7 PC- 155#'s
Airdyne 0.5 miles
7 PC- 155#'s
Airdyne 0.5 miles
7 PC- 155#'s

Time: 3m22s


All the PC were fast and UB, my airdyne pace was around 25mph. The AD pace was just about right, my legs were full of lactic but not enough to slow down my PC's.

Feb. 27th

Part 1:

A. OHS @20x1, 5 sets of 1, rest 5mins
225, 235, 245(f), 240(f), 235
B. OHS @135#'s, 5 sets of 15 reps, rest 3mins
Completed
C. 50 ring dips for time, every break do 10 T2B
time: 3m05s, 4 breaks

Rest 6hrs+

Part 2:

Swim- 50m in 2mins for 30mins
Completed, laps were around 45sec

Feb. 25th- Open Workout 1

AMRAP in 7mins of:

CTD Burpees w/ 6" touch
Score: 111 reps

Workout Video

+

10 CTB Chin-ups x 10 sets, rest as needed
Completed, all UB

Disappointment I think would be an understatemnt.

Feb. 24th

5 sets of: ALL OUT EFFORT

6 TnG Power Snatches- 135#
150m Row
*rest 4min b/t sets

1. 47s
2. 47s
3. 46s
4. 47s
5. 47s

Feb. 23rd

A. Squat Clean Cluster, 1.1.1.1.1 x 3 sets, rest 5mins
205, 215, 225
B. Back Squats w/ Chains, 6-9 reps x 5 sets, rest 5mins
205(7), 205(6) x 4 sets
*Chains weight approx 60-70#'s
C. MU's, 5 UB reps x 5 sets, rest as needed to complete
Completed, All UB no missed sets, false grip used.

Feb. 21st

For time:

15 MU's
25 HSPU, kipping allowed
35 Push Jerk- 135#'s
45 Thrusters- 95#'s

Time: 14m34s*


Workout Video


*miss counted again on the thrusters (44 reps)

Feb. 20th

Part 1:

For time:

250m Row
15 CTD Burpees
25 KBS-32kgs
15 CTD Burpees
250m Row

Time: 3m51s*
*Oops only did 14 CTD Burpees in the 1st set


Workout Video


Rest 6+hrs

Part 2:

1 mile on the Airdyne- ALL OUT EFFORT

Time: 2m02s

Feb. 19th

Part 1:

A. Back Squat @20x1, 2-2-1-1, rest 5mins
295, 305(1), 310(f), 305(1)
B. Squat Snatch Cluster, 1.1.1 x 3 sets, rest 7mins
185, 195(2), 195
C. OHS, 3 sets of 15 reps, rest 7mins
135, 145(PR), 150(PR)


Workout Video


rest 6+hrs


Part 2:

Swim- 25m every min for 40mins
Completed, 18-21sec laps

Feb. 17th

1 mile on Airdyne @85% effort - Time: 2m17s   avg mph= 24.6
+
3min rest
+
5 Rds for time of: 85% effort
10 DL- 135#'s
10 Hand Release Push-ups- Time: 3m14s
+
3min rest
+
1km Row @85% effort- Time: 3m31.7s  avg 500m= 1m45.9
+
3min rest
+
For time: 85% effort
DU's 50, 40, 30, 20, 10
Bar Facing Burpees 8, 8, 8, 8, 8- Time: 5m44s
+
3min rest
+
1 mile on Airdyne @85% effort- Time: 2m17s   avg mph= 24.6

Feb. 16th "Amanda"

9, 7, 5 reps for time of:

MU's- No False Grip
Squat Snatch- 135#'s

Time: 7m07s

Workout Video


*First time doing this workout, I had no idea what is was it going to feel like. Game plan was to do all singles seeing that my shoulders usually fatigue quickly. Felt good throughout this workout and next time I know I can be more aggressive. 

Feb. 15th

A. Squat Clean Cluster, 1.1.1 x 3 sets, rest 5mins
235, 245, 247
B. Push Jerk.Split Jerk, 1.1 x 3sets, rest 5mins
215, 225, 235
C. Press, AMRAP x 3 sets, rest 5mins
8 reps, 8 reps, 6 reps


Workout Video

Feb. 13th

AMRAP in 10mins of:

6 Ring Dips
6 Squat Snatches- 95#'s
6 BJ- 24"

Score: 8Rds + 6 reps


Workout Video

Feb. 12th

Part 1:

3 Rds for time of:

10 C+J- 95#'s
10 CTD Burpees

Time: 2m41s

Part 1 Workout Video

Rest 3+hrs

Part 2:

For time of:

50 Chin-ups
500m Row- avg 500m = 1m35.6

Time: 3m06s

Part 2 Workout Video

Rest 3hrs+hrs

Part 3:

For time of:
30 Thrusters- 95#'s
1 mile Airdyne

Time: 3m25s

Part 3 Workout Video

Feb. 11th

Part 1:

A. Front Squat, 2-2-2-2, rest 5mins
255, 265, 265, 275(1)

B. Power Snatch, 1 rep every min for 10mins starting @175#'s
175, 180, 185, 190, 195, 200, 205, 210, 215(f), 215

C. Thrusters, 5 UB reps, 5 sets for time @175
time: 11m50s
*failed on set 3 twice at the 5 rep mark

Workout Video

Rest 6+hrs

Part 2:

Swim, 25m every min for 40mins
Completed, lengths were 27.5m

Feb. 9th

21,18,15,12,9,6,3 reps for time of:

Chin-ups
BJ's- 30", step down every rep

Time: 7m19s

Workout Video

Felt really good about this workout even though I didn't get a wink of sleep last night at work, hopefully tonight I'll get some Z's.

Feb. 8th - "Elizabeth"

"Elizabeth"

21-15-9 reps for time of:
Squat Clean-135#'s
Ring Dips
Time: 7m52s

Workout Video


*previous time was 9m44s on Dec. 4th, 2010

Feb. 7th

A. Squat Clean. Split Jerk, 3.1 x 3 sets, rest 7mins
225, 235, 245 (missed on the split jerk but I PC it and finished it off)

B. Hang Power Snatch. Squat Snatch, 1.1 x 3 sets, rest 7mins
185, 195, 200

C. Power Clean and Push Jerk, 1 fast rep every 30sec for 5mins @205#'s, (No Re-Dip)
Completed

D. HSPU Negatives, 1 rep (about 3sec+) every 20sec for 10mins
Completed, used Rogue Parallette for depth

Workout Video for Parts A and B

Feb. 5th

Part 1:

1 mile on the Airdyne- 85% Effort, time: 2m22s, avg 25mph
+
Rest 3mins
+
21,15,9 reps for time of: 85% Effort
WB's- 20#'s
KBS- 24kgs
Time: 3m42s
+
Rest 3mins
+
1km on the Rower- 85% Effort, time: 3m32s, avg 500m= 1m46.4
+
Rest 3mins
+
21,15,9 reps for time of: 85% Effort
BJ- 24", step down after each rep
Hand Release Push-ups
Time: 3m08s
+
Rest 3mins
+
1 mile on the Airdyne- 85% Effort, time: 2m19s, avg 25mph


Rest 6+hrs


Part 2:

Swim- 25m every min for 30mins, Completed Laps were around 20-21sec

Feb. 4th- Triple Day

Part 1:

15, 12, 9 reps for time of: ALL OUT EFFORT
Power Cleans-115#'s
CTD Burpees
Time: 2m37s, previous time was 2m48s on Jan. 20th

Part 1 Workout Video

Rest 3+hrs


Part 2:


15, 12, 9 reps for time of: ALL OUT EFFORT
Thrusters- 105#'s
CTB Chin-ups- tried to butterfly them
Time: 3m05s, previous time was 3m39s on Jan.20th

Part 2 Workout Video

Rest 3+hrs

Part 3:

15, 12, 9 reps for time of: ALL OUT EFFORT
Deadlift- 205#'s
CTD Burpees
Time: 2m24s


Part 3 Workout Video

Feb. 3rd

Part 1:

A. Back Squats @20x1, 3,3,2,2, rest 5mins
280, 290, 300, 310(1)

B. OHS @20x1, 3x3, rest 5mins
205, 215, 225(2)

C. Squat Snatch, 5 TnG reps every min for 10mins @135
5,5,5,5,5,3,3,3,3,3 rep per min


Workout Video

Rest 6+hrs


Part 2:


Swim- 25m every min for 30 sets
Completed, the average lap time was 19sec

Feb. 2nd

10mins of Airdyne- 50% effort
+
10mins of lower body stretching
+
10mins of Rowing- 50% effort
+
10mins of lower body stretching
+
10mins of Airdyne- 50% effort

Completed