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Post by eileen on Oct 30, 2013 10:21:26 GMT
10/26/13 @cfnr 8:00 a.m. class w/ Jon See 9:00 class w/ JT
10/28/13
5:00 a.m. "MURPH"
For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
10/30/13
5:00 a.m.
WU: 500 meter row SL100 10 RFT: 3 Burpees 6 Ball slams (20#) 9 squats
WOD: 50 barbell man makers 95/65 Every 5 minutes run 200 meters Hands never leave the bar
18:35 - 50#
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Post by eileen on Nov 5, 2013 2:17:32 GMT
Saturday, 11/2/13 @ CFNR
8:00 am WOD
10-9-8-7-6-5-4-3-2-1 Burpees OH Squat (95/65) Toes to bar Box Jump (30/24)
19 something - no weight on practice bar
9:00 a.m. Olympic Lifting class
snatch snatch pull? squat
11/3/13 @ TF:
Bench Press 5/3/1 up & down ladder - week 1 60 X 5 70 X 5 80 X 5 70 X 5 60 X 15
Lat Pulldown 75 X 10, 10 80 X 10, 10 85 X 10
Pushpress 55 X 10, 10, 10, 10, 10
Alt DB Curl 25 X 10, 10, 10
11/4/13 @ CFNR 5:00 am
warmup: 400 meter row sl100 3 Rounds: inchworm pushup X 10 squat X 10 delt mobility X 10
WOD For Time: Open with-45 Burpees *3ROUNDS: 13 HSPUs 19 Thrusters (95/65) 24 Pull Ups Close with -44 Burpees
I forget my time - 35 something? WOD
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Post by eileen on Nov 5, 2013 11:21:36 GMT
11/5/13 @ TF
5/3/1 Up and down the ladder - week one
90 X 5 105 X 5 115 X 5 105 X 5 90 X 8
Squats 90 X 10, 10, 10, 10, 10
Skipped Deads due to knee pain
Tabata Abs - BFSUs
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Post by eileen on Nov 11, 2013 22:20:27 GMT
11/6/13 @ CFNR 5:00 a.m. Warm-up: Row 400M 5 Minute AMRAP 3 inchworm pushups 6 burpees 9 kbell swing (53/35) 12 delt mobity
Skill: Snatch grip Deadlift Work up to bodyweight EMOM Add 1 rep (10 min cap)
WOD: 15 Minute AMRAP 20 seconds Pull-ups 20 seconds Push-ups 20 seconds Squats
5:15 p.m. workout w/ Randy
5/3/1 Pushpress up & down the ladder - week one 55 x 5 65 x 5 70 x 7 65 x 5 55 x 10
DB Row w/ Kettlebell pause 25 x 20 35 x 15, 15, 15, 15
Bench Press 60 X 10, 10, 10, 10, 10
HSPU practice for height - 35/15/pad Wallwalk - 30 sec touch 1 delt touch both delts 2X
11/8/13 @ CFNR 5:00 a.m
Power clean shrug – 2RM
Snatch grip High Pull 3-5 × 3
Isabel 30 Snatch (135/95)
Veterans Day Tribute
November 11, 2013
Row 400M SL 100
1/2 “ARMISTICE” 9 Min AMRAP
11 BFSUs 11 Squat 11 Pushups 11 Box Jumps *Add 11 reps to each on each round 2 Rounds Plus 77 reps
“Nutts”
For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10’ 200 Double-unders Run 400 meters with a 45lb plate
33.51 - I think.
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Post by eileen on Nov 15, 2013 11:23:57 GMT
11/13/13 @cfnr w/ Randy
Bench 5/3/1 week 2 up & down the laddder
65 X 3 75 X 3 85 X 3 75 X 3 65 X 15
Kipping Pullups - practice - got them! WOD: 3RFT: 10 Kipping Pullups 10 Thrusters (my modification) 10 Burpees
9 minutes
11/15/13 @ CFNR 5:00 a.m.
WOD - Lucci 66
66 Deadlifts (115/75) 66 Box jump (24/20) 66 Kettlebell swings (53/35) 66 GHD sit ups 66 Push ups 66 Pull-ups 66 Thrusters (45/30) 66 Wall balls (20/16) 66 Burpees 66 Ball slams (30/20)
DNF - I did the first 5 in 6 rounds of 11, then the next 5 I finished 2 rounds of 11
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Post by eileen on Nov 18, 2013 11:31:05 GMT
11/16/13 Fenway Spartan!! What a great time! 11/17/13 5ish mile walk with my favorite walking partner; Natalie 11/18/13 @cfnr 5:00 a.m. WOD: 5 RFT 10 Pull-ups 20 Burpees 20 BFSUs 22.09 - learning how to do a kipping pull-up has made a huge difference!!!!
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