061030

20min run

sq
wu:BW-95#
125#x5x3

Bench
wu:45#-65#
85#x5x3

DL
wu:45#-115#
155#x5

061026-061028

061028
rest

061027
1000m row
3rnds: 20 sq, 20 GHD sit-ups, 15 b-ext, 15 push-ups, 10 pull-ups
50 sq x3 (untimed)
20min run

061026
wu: 10min run

OhSq
wu: BW-25#
45#x5x2
50#x5

OhPr
wu: 15#-45#
65#x5x3

PCl
wu: 45#-75#
90#x2 (fx2)
85#x5x2
90#x5

061025 "Fran"

wu: 12' run

"Fran"
21-15-9reps:
95# Thruster (subbed 65# thruster)
pull ups

10:18

pull ups were mostly half jumping and extremely broken.

i got my rings today! the rings were much bigger than i expected-they're bigger than my face!!

061023

wu: 1000m row

5rnds:
95# deadlift x15
400m run
15 GHD sit-ups

25:19

done at medium effort

061021

2k row: 9:17

1 mile run: 7:23

061020 1/2"Angie"

no wu

1/2 "Angie"
50 pull ups (mostly jumping)
50 push ups
50 sit ups
50 squats

13:54

i forgot my sneakers today, but the gym people let me workout in my socks.
i felt silly, so i got out of there as fast as possible. <- pity it didn't affect my Angie time.....

061019

wu: 10' run

42-30-18 reps:
65# power clean
push ups

18:11

i guess this is a VERY modified version of "Elizabeth"
I was worried about my lower back throughout the workout. it was fine, but i still don't trust myself to put too much stress on it.
Anyway, it was a slow workout with lots and lots of broken sets.

061018

Run/walk on treadmill for 40min

Lower back seems to be getting better.

061016 "Ouch"

no wu

Sq
wu: BW-115#
145x5
145x1
135x5x2

Bench Pr
wu: 45#-65#
85#x5x3

I can increase weight for bench. I strained my back lightly during the squats.
I iced my back and took ibuprofen. I will supine groin for the next 10 days for 30min each side. Time to take some time off from heavy lifts to heal.

The injury most likely resulted from bad form (Leaning forward). Next time, lower weight back to 125#, and concentrate on keeping my weight on heels

061015

wu: 1 mile run (7:40)

WOD:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

WOD performed:
21 inch box jump x50
30 pull ups
30# db swing x50
50 sit-ups
30# db hang power clean x30
800m (TM 3:40?)
50 superman

24:24

vickychen
wod performed:
21 inch box jump x50
30 (82#) assisted pull ups
15# db swing x50
50 sit-ups
20# bb hang power clean
800m (TM 4:30)
50 superman

28:30

It was Vicky's first time with many of the exercises. I'm extremely proud of her for attempting this.

061014

wu: 10' run

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

7 rounds +6 pull ups
this didn't feel like a workout, because my pull ups are so pathetic, so i did another WOD.


Tabata Squats

In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Score: 18 (20/19/19/18/18/18/18/18)

This felt like a workout.

061012

no wu

Sq
wu: BW-95#
145#x5x3

OhPr
wu: 45#
65#x3x5 (f on 3rd rep of 3rd set)

PCl
wu: 45#-75#
90#x5x3 (f 2x during the second set)

I realized I can't rest in the rack position during reps for overhead press. that's when i fail. My form for squats were awful, but i was just struggling to come back up. i'm happy with the overall effort though.

061011 "Helen"

wu: 10 min run

"Helen"
3 rounds:
400m run
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

performed
3 rounds:
400m run (TM at 10.0, 10.0, 8.5)
30# db swings x21
12 pull-ups

17:45

i'm just glad i was able to complete this one. Almost 2 minutes slower than the last attempt in June.

061009

no warm up

Sq
wu:BW to 95#
135#x5x3

Bench
wu:45#-65#
85#x5x3

DL
wu:45#-95#
135#x5

061008 "Annie"

cfwu x3 (15 sq, 15 back ext, 5 pu, 8 dips)

50-40-30-20-10 reps:
double unders
GHD sit-ups

16:30 (4/21/2006 at 4:39. db and regular sit ups)
I felt pretty good during the workout. double unders for 30-20-10reps were unbroken.
i got VERY dizzy after the workout though. it must be from doing so many GHD situps in a short period. also, still recovering from the cold, little sleep, & traveling. felt better after nap & food.

I'm working on full range of motion for the pull ups during the warm up. for the next few months, i'd like to work on kipping. i can't seem to pull up smoothly from the swing down. i usually have to pull twice to get my chin above the bar.


vickychen
(subbed 2 single unders for a double under, and regular sit-ups)

9:44

061002-061007 rest week

between being sick, and going to DC for a friend's wedding, i'm taking the week off.

061001 "Linda"

cfwux3 (15 sq 15 s-up 15 bx 5 pu 10 dip)

"Linda"

10-9-8-7-6-5-4-3-2-1 reps:
1 1/2bw DL
BW Bench
3/4bw Cl

scaled wt to:
115# DL
65# Bench
65# Cl
(current bw: 124)

28:32

Drenched in sweat and majorly sucking wind. brutally tough workout. what kind of beast'd do this work out as Rx'd???? The DLs were hard, mainly doing them in sets of 2s and 3s. The Bench presses were actually easy and all sets were unbroken. cleans(full squat) were just the right amt of toughness.

i think i'm coming down with a cold. couldn't sleep last night from extreme sore throat.