Training Log -2009

11/30/09 Coached/ missed my WOD

12/01/09

12/02/09 10am AMRAP in 20 min: 7 hang squat cleans (65#), 7 burpees, 7 Chest 2 bar pullups      

                        6pm “Barbara”

12/03/09  Rest Day

12/04/09 played hookie

12/05/09  Deadlift 3-2-2-1-1-1-1-1

12/06/09 Rest Day

12/07/09 Heavy: Max Press 2-2-1-1-1

12/08/09 AMRAP in 20 min: 4 deadlifts (155#), 8 pushups, 12 situps

                       Post WOD: 40 ABMAT situps

                       HEAVY: Max Push Jerk 2-2-1-1-1

12/09/09 “FRAN”  21-15-9 Thruster (65#), pullups

                        Post WOD: 50 Hollow Rocks

                         Heavy: Max Bench Press

12/10/09 Rest Day

12/11/09 TEAM WOD: 2 people team (only 1 person works at a time) Continuous clock for 20 min/1 min of work

                                               wall ball (14#), SDHP (50#), Press(45#), 20″ Box jump                                                   

12/12/09   4 rounds:  400m run, 3 press, 5 push press, 7 push jerks (75#) :  COLD morning! GREAT workout partner! Started w/75#… dropped to 65# last 2 rnds.  wet & cold run, bar felt really heavy but all worth the good belly laughs during the roll out at the end… ahhhhh Trigger point, you hurt so good.

                        Max Push Press 2-2-1-1-1

12/13/09 Rest Day

12/14/09 Max Power Clean 2-2-1-1-1

12/15/09 Max Over Head Squat 3-3-3-2-2-1-1-1

                       95#x3-105#x3-115#x3-125#x2- 135#x1-140#x1….. NEW PR!!!!!

12/16/09

12/17/09  5 Rnds: 25 pullups, 10 Push Jerks (75#).  Did kipping for 1st 12 pullups then all butterfly’s… not all pretty, but it was a start!!! So proud of myself…. training my weakness and on my way!

12/18/09 Rest Day…. still hurtin’ and just BROKE down!!!

12/19/09 Offical Rest Day

12/21/09 “Annie” 50-40-30-20-10 Double Unders/Situps.  6:59 Rx. 1st 50– dang it 47 unbroken… SERIOUSLY>>uhg. 3 more….

12/22/09  5 Rnds 400m run, 15 Deadlift (185#/135#) *not sure if I’ll get this one in today – will probably be a make-up on Thursday. 

12/23/09 3 rounds for time: 30 pull ups, 30 PP (50#), 30 box jumps.

12/24/09- 1/3/10 GYM CLOSED. REST REST REST!!!

See ya next year!… ok so I’ll probably not be able to stand it and do a few WODs.

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