Training Log- 2010

5/5/10 DT

5/4/10  3 rnds: 10 HSPU (head to ground), 20 kb swings (35#) <5:08>

5/3 skill work

5/1

4/30

4/29

4/28

4/27

4/26

4/24/10 9am WOD- injury, 0930-Muscle Up practice , 1pm -attempt at WOD: 9 Push Press, 6 back squat, 3 OHS (75#) – had to finish w/broken squats and deadlifts due to hip injury.  2pm: GUT CHECK WOD (xoxo) 10 rnds: 15 Deadlifts 155#, 15 pushups.  <5rnds at 155#, 5 rnds at 115#>. Time 22min  Recovery… I think I’m still on the gym floor!

4/23/10 3 rnds: 15 Hang Power Cleans 105#, 15 burpees, 15 GHD situps

4/22/10 

4/20/10 Technique work – gymnastics

4/19/10 “Helen” 3 rnds 400m run, 21 KB swings 35#, 12 pullups

3/28/10

3/27/10  5 rnd: 500m row/15 pullups/ 10 KTE.

3/26/10 150 Double unders/9 DL’s (185#), 100 DU’s/6 DL’s, 50 DU’s/3 DL’s

3/25/10 3 rnds 15 wallballs (14# to 10ft), 400m run, 15 SDLHP (85#)

3/24/10 12 shift at hospital/Mommy duty

3/22/10 AMRAP in 10min. 1 Power Clean (85#), 2 Front Squats (85#), 3 Push Press (85#), 15 GHD situps

3/21/10 rest day

3/20/10

3/19/10 EMOTM HSPU/pullups – 8 rounds

3/18/10 ? oops can’t remember

3/17/10 Heavy/Men’s FRAN… 21-15-9  Thrusters 95#, pullups CHEST TO BAR

REST…. 2days off! woooowhooo , Coaching got me back in the box.

3/14/10 Central South Texas Sectionals – WOD3 Chipper (see blog entry)

3/13/10 Central South Texas Sectionals –  WOD1 2k row/ 10 sec break to bar/ max deadlifts 185#

WOD2: 2 HSPU, 6 ground to overhead 65#, 10 burpees (3 rnds)

***********************January 2010 below *****************************************************

12/31/2009 “Cindy” tried to butterfly all but my shoulder is STILL messed up from the week before Christmas! Grrrrrr.

1/01/2010 “Nancy” Row instead of Run… after I locked me and my workout partner out of the gym with all our keys and phones INSIDE!

1/02/10 “Grace”  30 Clean & Jerks (95#)

1/03/10 Rest Day

1/04/10 Technique & Max Clean & Jerk.  (weight lifted/bodyweight=%) (135#WL/128#BW= 105% of my body weight lifted)

1/05/10 3 sets: 12 SDHP 80#, row 90 sec @ 90 % effort – rest 2 mins – 3 sets 12 db Thrusters (25#), max Double unders in 60 sec – rest 2 mins – 3 sets 20 box jumps 22″, 25 situps.  (Double Unders: 43/31/21)

1/06/10 1Rm Power Clean (build to 1RM in no more than 7 min). 115#, cut it short today – moved on quick. Probably could have added a little but was pressed for time.  REST 60 sec. 1-2-3-4-5-6-7-8-9-10 Chest to Bar Pullups ladder w/no rest.  TIME= 7:07 , REST 60 sec, DB Burpees (25#) AMRAP in 2 min. (completed 20)

1/07/10 rest day

1/08/10 OHS 10 rnds of 10 reps. Rnds 1-5 challenging , Rnds 6-8 tough, Rnds 9-10 barely making it! *cut short due to throwing up from a stomach bug after rnd 7. – pukie in the parking lot….. OHS in the box.

1/09/10 Advance Class: OHS 1 Rm – find in 7 min. THIS SUCKED!   Focus/Technique: Muscle Ups.

1/10/10 Rest day

1/11/10 Coached 9am. Missed my WOD. so unofficial Rest day

1/12/10 Coached 5p & 6p CF classes and sqeeked in my WOD.  1RM Power Clean ( find in 7 min)= PR’d @ 125#. rest 3 mins. 4 rnds- 3 front squats (115#) , 200m sprint – TIME: 5:11 (disclaimer, had to carry my 3yr old on 1 run 🙂

1/13/10 Coached 9am, Personal Training 10am. HOME w/my baby girl. Another missed WOD, but Mommy duty is my priority at the end of the day.

1/14/10 Coached 9am >>> no WOD * see blog post for the FULL day as Mommy

1/15/10 Coached 9am – trainers mtg – sleep after working last night.

1/16/10 Advance Class 0830-1030  technique work for Back squat/over box. Back squat 1RM,…. 10am WOD: 5 rnds 15 burpees, 10 box jumps (20″), 5 HSPU on parallelettes.  -SUCK FACTOR 15 out of 10!!!! 

                2nd WOD: GREAT warmp-up…. Rowing Grace: 3 rnds- 500m Row, 10 clean & jerks (used 95# since it was 2nd WOD of the day).  GREAT post WOD stretching.  WOW today was a full one!

*** will need to catch up on the WOD post**** skipping ahead.

1/20/10 Illinois Agility Test:  6 rounds lea frog w/class 1 person starts every 15sec.  work on increasing speed, cut and sprint out. 6 rounds individual: going for ‘best time’. —- each round I managed to inch a little faster. Then had the moment of nailing the cone and whipping out! ooops. 3 rnds- last attempt to beat “best time”…. Final ‘best time’ =

1/22/10  12-8-6-4-2  Deadlift (155#), KTE, ring pushups.

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