MOMS B-DAY....AND TRAINING DAY

Sunday Morning Girl Wods....with a rower.

ELIZABETH: 400m row 21 squat cleans + 21 ring dips

KELLY: 400m row 30 box jumps + 30 wall ball shots

HELEN: 400m row 21 kbs + 12 pull-ups

TRAINING DAY

1. Dead-lift: build to a heavy 3 reps quickly...then perform 3 sets of heavy 1 rep lifts.
225/3 255/3 265/3 280/3... 295/1 305/1 315/1
2. Press Cluster 1.1.1.1.1 x 5
95/5 95/5 95/5 100/4 100/4

3. 20minutes for amrap of...

• 5 HSPU w/ Green Band
• 10 Box Jumps
• 15 Back Extensions
• completed 7 rounds

Training Day

Foundations Training Group with Jared and ME!

10:30 am WOD
First minute 1 Chin Up, Second minute 2 Front Squats, Third minute 3 Chin Ups, Forth minute 4 Front Squats....etc. Continue on for as many minutes possible.

Completed up to 18 Front Squats #95

Training Day

1A. Bench Press 3.2.1.3.2.1 / 20sec rr

#165

1B. Dead-Lift @55% 1RM 6 x 3 / 120sec rr

#170

2A. Clap Push ups 5 x 10 /60sec rr

unbroken

2B. High Hang Power Clean 5 x 3 /60sec rr

used #135

3. KBS (1.5pd) 21.18.15.12.9.6.3 for time

finished 4:34

Double Training Day

WOD #1@ 7am

3 rounds for time...

10 x clean and jerk #95

30 x ghd sit-ups

8:32

WOD#2 @12pm

1. Power Snatch 5 x 2-3/180rr

95/3 105/3 115/2 115/2 120/2

2. Hang Power Snatch 5 x 2-3 / 150secrr

w/ #115/2

3. Snatch Grip High Pull to sternum 5x 2-3/120rr

#125/3

DOUBLE Training day

Winter Track Workout in Cedar City...

7am WOD
3 sets
10 Push Jerks w/ 95lb
20 Pull ups
30 Double unders
rest 2min
1:25/1:26/1:26



2pm WOD
800m Run 3:10

Training Day

1. Overhead Squat 3 x 15 w/ 85lbs unbroken

2. 2k row = 8:03...little tired

Training Day

Getting the saturday morning crew ready for a workout!

1. Deadlift 3-3-3-3-3 / 180sec rr
245/255/265/275/285

2. Handstand push up w/ green band unbroken 5 x 3 /75s rr
**completed 14reps

TRAINING DAY

50 kettlebell swings

20 ghd sit ups

10 box jumps

40 kettelebell swings

20 ghd sit ups

20 box jumps

30 kettlebell swings

20 ghd sit ups

30 box jumps

20 kettlebell swings

20 ghd sit ups

40 box jumps

10 kettlebell swings

20 ghd sit ups

50 box jumps

25:13

Rx'd: 24" box, 1.5pd(54lb) kettlebell

Unbroken

BAND PULL-UPS...when regular pull-ups just aren't enough

20 minutes for AMRAP of unbroken rounds...

30 wall ball shots

30 double unders

1.1.1.28wb.1.1.18wb...completed 5 rounds unbroken

SUNDAY THEN M0NDAY

SUNDAY 3 ROUNDS FOR TIME
15 PUSH PRESS #65
10 BURPEES
25 14" BOX JUMPS
6:27-robin dies after first round...lungs still full of shit. Vodka not a good hydrator...:-(

THEN...

MONDAY 1 /18/2010
BENCH 10X1 145.155.155.155.155.155.155.155.155.155
BAND PULLUPS 10X 1-2

saturday morning slut

8am with Jared....
Straight Press 5 x 5 85-85-90-95-95
5x 12'-no legs rope climb starting form the seated position,legs locked out front.

9am with Tate...
partener "over the top" angie wod.
share reps while keeping a 45lb lb plate above head...then half way through pushups it turned into a 25lb plate:-)

100 pullups
100 push ups
100 sit ups
100 squats
time of completion 16:52

TRAINING DAY

1A. FRONT SQUAT 5 X 2-3 / 180sec rr

155/3 160/3 165/3 170/3 175/3

1B. CHIN UPS 5X 3-6-9 strict/kip/ctb /180s rr

2. DEAD-LIFT 8X2/45sec rr

185lbs

3A. TOES TO BAR 5 X 15/.45sec rr unbroken

3B. GHD RAISES 5 X 15/45sec rr unbroken

"The indispensable first step to getting what you want out of life is this:

...deciding what you want."

---OPT

Training Day

1. Clean Grip Power Snatch 5 x 2-3 / 180s rr
#80/3 ,3,2,2,2

2a. Snatch Grip Dead-lift w/ #155; 3 x 4-6 / 10s rr
2b. Kettle bell swing w/ 1.5pd; 3x 15 10s rr
2c. Ghd Back Ext 3 x20 unbroken


Performance Tip of the Day: as body tempurature elevates, the speeds of nerve and muscle functions increase. This results in increased muscular strength, power and endurance...so WARM -UP before you begin your workout!

training day

... you are in control of your own destiny.


1. Back Squat w/ #155; 1-5 ladder as many ladders as possible in 10min.
completed 4 for a total of 60 reps

2. 30% if 1rm Back Squat; BB Jump Squats 6x6/60s rr
used 60lbs

3. Ghd Sit ups 3 x 20 unbroken / 45s rr

FITNESS ELEVATED COMP

WOD #1 @ 10:30AM
500M +440M SPRINT = 3:33

WOD#2 @ 12PM
90SEC EACH EXERCISE FOR AMRAP

CLEAN AND JERK #75 = 25reps
RING PUSH UPS= 26reps
FRONT SQUAT #75=25reps
BURPEES=25reps
101 reps total

WOD#3 @ 2:40PM
440m RUN
10x DEAD-LIFT #135
20x BOX JUMP 24"
30x KETTLE BELL SWING 1pd
40x WALL BALL SHOTS
50M WALKING LUNGE w/#25 plate overhead
400m RUN
FINISHED 10:55

PLACED SECOND OVERALL...

PRE-COMP WOD

1. Build to a 1rm in clean and jerk...don't go too heavy, keep it fast.
95,115,125,135
2. 3x5 clean and jerk #75 /rest 90sec
3. ring push ups 3 x 10 unbroken
4a.3x 20 double unders unbroken
4b.3x 20 sec row / rest 90sec

Tommorrow is GAME DAY!

Pre-Comp Training Session

500m Row @ 95%
400m Run @ 90%

rest then...

3 rounds NOT for time
5 box jumps
10 KBS
15 Wall Ball Shots

This Semester-- Biomechanics or better yet..."Functional Anatomy and Mechanics"...how nerves command muscles to pull on bones to move joints and create optimal performance...in CROSSFIT...hee hee :-)

Training Day

My "Homey G" Jared workin' out the Squat Cleans!

1. Find Heavy Rep in Hang Squat Clean within 7min.
135,145,155,160,165,170

2. 10-1 #95 Ladder Hang Squat Clean for time
unbroken sets / 5:20

3. GHD Sit ups 3 x 30 Unbroken

Training Day

1A. HSPU w/ green band 3 x amrap (-2)

6,5,4

1B. semi-stiff leg deadlift 3 x 8-10

#95,#115,#115

2A. ring push ups 3 x amrap (-2)

15,12,10

2B. kettle bell swing 3 x 25 unbroken #1pd

3A. ring dips amrap (-2)

6,6,6

3B. rev glut hypers 3 x 15

Double Training Day

HAPPY NEW YEAR 2010!!!

WOD #1 @ 12pm

1. Push Jerk 6min find 1RM
115,125,135,145, 150x

2. CTB Ladder 1-10-1
11:34...toasted grip

3. AMRAP DB Burpees in 3min
36reps

WOD#2@ 5:00pm

1. OHS 10x10 / 90sec rr
75,75,75,75,75,85,85,85,85,85

2. Ring Push ups 10x10 unbroken / 90sec rr