Fran is..... a very bad word...... that I can't say

WOD:
Fran
21-15-9
Thrusters (65#)
Pull Ups
(9:24)

My legs.... are.... so.... dead....

Strength:

Deadlift
1x10 (75#)
2x5 (110#)
5x2 (130-135-135-135-135)
3x1 (155-160-165)

5 rounds of 45"/15"
High Hang Squat Clean (45#)

Only 2!

September 8, 2009

WOD:
21-15-9
DL (135#)
Burpees
(11:39)

September 7, 2009

Skill: Snatch

Strength:
5x5 Back Squat
(75-95-105-115-125)

Met-Con:
21-15-9
KB Swing (35#)
Push Ups
Box Jumps (24")
(6:43)

Elizabeth

Strength:
1RM Shoulder Press
(75#)

WOD:
21-15-9
Squat Clean (75#)
Ring Dips (Eccentric Bar Dips)
(16:29)

I did this with Craig at the gym, so we were alternating. I think I rested about a minute in between the first round of dips and the second round of cleans. Other than that, I pretty much went at it. The cleans were super hard, again, on my grip. Shouldn't it be strong by now?!?!?

I need to start doing this every day... Too much to catch up on!

September 2, 2009

Strength:
5x3 OHS (80#)

WOD:
Cindy
5 Pull Ups
10 Push Ups
15 Squats
(10 rounds, 5 pull ups, 10 push ups, 6 squats)

August 31, 2009

Strength:
5x3 Dead Lift (145#)

WOD:
Tabata Row for Max Calories
(39)

August 30, 2009

Strength:
5x1 Weighted Pull Up
10-10-18-18-18

WOD:
5 rounds for time:
5 Power Cleans (85#)
20 Double Unders
(11:26)

August 28, 2009

4 rounds of 30s/30s
KB Swings (26#)
Ball Slams (20#) and holding the ball OH during the rest (30-20-20)
Air Dyne

August 25, 2009

Strength:
5x3 Snatch Grip Push Press
(95# was my last set)

WOD:
5 rounds for time:
5 Thrusters (75#)
5 Muscle Ups (Jumping Progressions, Eccentric Ring Dips)
(11:29)

August 24, 2009

Strength:
1RM Back Squat
(165#)

WOD:
21-15-9
KB Swings (26#)
Burpees
(5:14)

August 23, 2009

Strength:
3x 2-position Snatch (53#)

WOD:
2 Clean and Jerks on the minute for 15 Minutes
(85#-10 rounds 95#-5 rounds)

August 21, 2009

WOD:
5 rounds for time of:
400m run
21 Thrusters (45#)
Ring Push Ups (with feet on a box)
(32:24)

I hated this workout!

August 20, 2009

Strength:
1RM Push Press
(103#)

16 Tabata alternating between:
Deadlift (Don't Remember)
Burpees
(3,5)

August 18, 2009

Strength
Weighted Ring Dip 5x3
10 Push Ups
I did regular ring dips since I have a hard enough time with those. Today was the first time I did 3 full range of motion on my own! :)

WOD:
10-8-6
Renegade Man Makers (26#)
Body Blasters

RMM: Push Ups on KBs, and each time you push up to the top, you do a KB row. After doing the row on each side (2 push ups), you hop up and do a KB squat clean to thruster. Then repeat.
BB: Burpee pull up followed by a Knee to Elbow.

I didn't finish this one because I had to go to work. I think I did two rounds of the RMM and one round of the BB